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Christine Sorg RD, CD Parkview Sports Medicine April 24, 2015.

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Presentation on theme: "Christine Sorg RD, CD Parkview Sports Medicine April 24, 2015."— Presentation transcript:

1 Christine Sorg RD, CD Parkview Sports Medicine April 24, 2015

2 1. Breakfast 2. Nutrition and exercise for the athlete 6. How to take advantage

3 Delay fatigue and enhance energy levels… during exercise and all day long. Lead to better and faster recovery. Reduce soreness and inflammation; enhance immunity. Minimize injury risk… return to play time after injury or surgery. Eat to fuel your working muscles.

4 The athlete: Small changes can lead to significant improvements in performance and health status. The coaches and trainers: It’s all about consistency, support, encouragement, knowledge, understanding. TEAM

5 256 HS athletes surveyed re. their personal eating habits They gave themselves a “B” Their actual grade was a “D” Change is unlikely if a person sees no need for it

6 GOAL 1. Consistent fuel times, eating regularly throughout the day. 2. Carbohydrate: energy for exercise. 3. Protein: repair and building tissues. 4. Fat: enhance endurance, healing and recovery.

7 REALITY 1. Skipping breakfast… 2. Tendency to under eat throughout the day and over eat during the evening. Results from busy schedules, failing to plan ahead, lack of hunger during the day, or fear of eating before workouts.

8 Breakfast makes better lunch & dinner choices easier Breakfast makes you more energetic and productive at practice Skipping breakfast causes late day cravings and out-of-control overeating

9 GRAINSFRUIT/VEGPROTEIN ToastBananaPeanut butter (add jelly if you want) Cereal (stir it into yogurt) Frozen or fresh berries (stir into yogurt) Yogurt McD’s oatmeal or Egg McMuffin OJChocolate milk Granola (put in a baggie with raisins & nuts) Raisins or other dried fruit Any kind of nuts CrackersAppleCheese sticks

10 3-4 hours before exercise: Carbohydrate + Protein: Peanut butter and honey on toast + instant breakfast drink Fruit and yogurt smoothie + low fat granola Oatmeal with brown sugar and almonds + skim milk, + banana Low fat cottage cheese + apple butter + crackers + fresh grapes

11 2 fig bars or cookies 1 medium apple 2 slices of bread 1 medium banana or orange selections ½ bagel or one mini bagel Examples: 30 grams of carbohydrates minutes prior to GO TIME:

12 Focus on carb-rich foods/fluids for energy & quick digestion and absorption GO TIME [TIMELINE] 3-4 HRS PRE-EX Carb Fruits & Veg As you get closer to exercise: Carb (1/2 x BW = grams carb needed 1-2 hrs prior) Protein Fat, Fiber Protein

13 Foods and Fluids: -Easily digested carbohydrate-rich foods during endurance events: - Half time cooler: -banana, or roll, with jam or honey -sports foods (gels, gummy chews) -bite sized pieces of low fat granola or sports bars -Side lines: -Fluids + carbohydrate gels or carbohydrate-rich foods to speed fuel transport to muscles.

14 During training… allows for maximum adaptations Keep fluid losses <2% of pre-exercise body weight During competition… prevents performance decline Maintain pale urine (but not clear) During recovery… restores lost body water 24 oz for every 1 lb loss of body weight Track your sweat loss by weighing athlete before and after exercise. Hint one gulp is approximately 1 oz. CRITICAL AT 3 TIMES

15 Thirst Dark urine Decreased performance Cramps Headache NOTHING AFFECTS PERFORMANCE FASTER Dizziness Nausea Irritability Weakness Loss of focus

16 Recovery influences fatigue & immunity Begin nutrition recovery with a snack or meal within minutes following practice or competition. Carbs: grams/kg body weight 120 lbs … grams 220 lbs … grams Protein (10-25 g) is especially important… If the workout was resistance training If the athlete is restricting calories If there are multiple workouts in one day

17 Recovery Snack Ideas -Chocolate milk -Cottage cheese and fruit -Cheese and crackers -Smoothie made with yogurt and frozen berries -Sports drink (carbohydrate, electrolyte, fluid), + sport bar (carbohydrate + protein) -Graham crackers with peanut butter + low fat chocolate milk + banana

18 Chocolate Milk 20 fl oz 250 calories 50 g carb 20 g protein 6 g fat RECOVERY FUEL

19 F&VF&V Pro Carb Pro F&VF&V F&VF&V Swimming Soccer Tennis* Basketball Volleyball Football Tennis* Wrestling Gymnastics* Golf Baseball Softball Diving Gymnastics

20 F&VF&V Pro Carb Pro F&VF&V F&VF&V Endurance Mid-distance (more volume) Sprinters Mid-distance (less volume) Hurdlers Jumpers Throwers (while muscle- building) Throwers Weight loss Off-season

21 watermelon red peppers salsa strawberries tomatoes spaghetti sauce red grapes tomato juice cherries minestrone soup cranberries carrots sweet potatoes vegetable soup butternut squash peaches pumpkin oranges tangerines mangos cantaloupe papaya apricots grapefruit yellow peppers corn nectarines pineapple applesauce honeydew melon green grapes kiwi green beans asparagus peas pea pods green peppers turnip greens spinach Swiss chard broccoli romaine bananas onions mushrooms cauliflower cabbage slaw raspberries radishes blueberries beets plums prunes cabbage raisins eggplant berries wheat germ canola oil olive oil sunflower seeds oil&vinegar Italian salad dressing almonds walnuts hazelnuts macadamia nuts cashews peanuts peanut butter pumpkin seeds ground flaxseed pine nuts egg yolk avocado guacamole

22 ANTIOXIDANTS Outwork the competition Minimize getting run down and sick Have less downtime Increase resilience to stress EMPHASIZE FRUITS & VEG OIL, NUTS, SEEDS Optimal Athlete Nutrition

23 Carb-rich foods Protein-rich foods Fruits and Vegetables Use for making mealtime food decisions … at home, at school, at Burger King, etc

24 Build it into the team culture… at practice Make it clear that it’s one of your expectations Mandate water bottles at every practice Take water breaks every 30 minutes

25 Incorporate team goals and rewards… but not food-based rewards

26 Avoid simplistic, generalized characterizations like healthy/unhealthy or good/bad

27 Think in terms of function… how will this food work for this athlete in this situation?

28 Ask them to seek out specific types of foods rather than avoid foods

29 Optimal nutrition is a moving target… Developing bodies In-season vs. off-season needs differ Circumstances change at school & at home There is no endpoint…

30 COMPETITION DAYS EACH SEASON PRACTICE DAYS EACH SEASON Football 1055 Basketball 2270 Soccer 1640 Softball 2045 Golf 1850 Wrestling 1860 Swimming 1890 Tennis 2240 Cross Country 1450 Track & Field 1660 Volleyball Gymnastics 1665

31 COMPETITION DAYS EACH SEASON PRACTICE DAYS EACH SEASON Football x Basketball x Soccer x Softball x Golf x Wrestling x Swimming x Tennis x Cross Country x Track & Field x Volleyball x Gymnastics x

32 Factors that influence how well the athlete performs in their sport… Strength, Agility, Speed, Endurance….

33 Eat regularly Consistent recovery post-practice & post- competition Daily good hydration practices Intent and Support to eat regularly

34 Rachel A. Clark MS, RD, CSSD Purdue University Julia Just RD Parkview Health SCAN (Sports, Cardiovascular, and Wellness Nutrition) AND (Academy of Nutrition and Dietetics)

35 Christine Sorg RD,CD Parkview Sports Medicine

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