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PERFORMANCE NUTRITION Are You Ready? Jorie Janzen, RD, BHEc

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Presentation on theme: "PERFORMANCE NUTRITION Are You Ready? Jorie Janzen, RD, BHEc"— Presentation transcript:

1 PERFORMANCE NUTRITION Are You Ready? Jorie Janzen, RD, BHEc

2 From Training to Competition Are You Ready? Fluid and food Fluid and food –When, Where, What, Why? Events away from home Events away from home Pre-comp anxiety and appetite Pre-comp anxiety and appetite Environmental change Environmental change –Temperature –Humidity –Elevation Little time to eat between events Little time to eat between events Events lasting longer than usual training Events lasting longer than usual training Preventing heat illness Preventing heat illness Concern Concern supplements that may lead to positive doping test

3 Benefits of a well-chosen sports nutrition plan Allows higher quality training Allows higher quality training Optimal gains from training program Optimal gains from training program Enhanced recovery within/between workouts and events Enhanced recovery within/between workouts and events Consistency in achieving high-level performance Consistency in achieving high-level performance Achievement/maintenance of ideal BW and physique Achievement/maintenance of ideal BW and physique Reduced risk of injury & illness Reduced risk of injury & illness injury, illness, malnutrition injury, illness, malnutrition

4 Quality Nutrition is Key Maximizes genetic potential Maximizes genetic potential Speeds recovery Speeds recovery Long term health benefits Long term health benefits Enjoyment of food and social eating occasions Enjoyment of food and social eating occasions Athletes as role models Athletes as role models

5 The Nutrition Challenge… Athletes look for the competitive edge but often undervalue the benefits of nutrition basics. Athletes look for the competitive edge but often undervalue the benefits of nutrition basics. Do you follow a high quality sport nutrition training plan? Do you follow a high quality sport nutrition training plan?

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7 Common Problems & Challenges… Poor knowledge of foods & drinks and inadequate cooking skills Poor knowledge of foods & drinks and inadequate cooking skills Poor choices when shopping or dining out Poor choices when shopping or dining out Poor/outdated sports nutrition info Poor/outdated sports nutrition info Inadequate finances Inadequate finances Busy lifestyle….inadequate time to obtain or consume appropriate foods Busy lifestyle….inadequate time to obtain or consume appropriate foods Frequent travel Frequent travel Indiscriminate use of supplements & sports foods Indiscriminate use of supplements & sports foods

8 WHY DO ATHLETES TRAIN… Improve Fitness, Athletic Performance and maybe Health Improve Fitness, Athletic Performance and maybe Health Athletes become more efficient with Athletes become more efficient with –Restoring ATP-CP faster –Storing more energy (glycogen) –Overall aerobic fitness (cardiovascular)

9 WHY DO ATHLETES FATIGUE? Build up of lactic acid Build up of lactic acid Hypoglycemia Hypoglycemia Depleted muscle glycogen Depleted muscle glycogen Dehydration Dehydration Low iron Low iron

10 KEY NUTRIENTS… MACRO-NUTRIENTS MACRO-NUTRIENTS Carbohydrate: Carbohydrate: –simple vs. complex vs. supplement vs. Glycemic Index Protein: animal vs. plant vs. supplement Protein: animal vs. plant vs. supplement Fat: trans, saturated, unsaturated Fat: trans, saturated, unsaturated MICRO-NUTRIENTS MICRO-NUTRIENTS Vitamins A, C, E, B6, B12, D, Calcium, Iron, Zinc, Selenium etc. Vitamins A, C, E, B6, B12, D, Calcium, Iron, Zinc, Selenium etc. FLUID FLUID Water Water Sport Drinks Sport Drinks Energy Drinks Energy Drinks Alcohol Alcohol

11 HYDRATION MATTERS As little as 1% dehydration can impair physical and mental performance As little as 1% dehydration can impair physical and mental performance 1 ½ pounds in a 150 lb person or 3 cups (750 ml) 1 ½ pounds in a 150 lb person or 3 cups (750 ml) 3% causes 10% decrease in muscle performance 3% causes 10% decrease in muscle performance Signs & Symptoms… Signs & Symptoms… –dizziness, nausea, headache, chills, muscle cramps, thirst Dehydration leads to… Dehydration leads to… Early fatigue (speed, intensity, strength, power) Early fatigue (speed, intensity, strength, power) Decreased concentration/focus/timing Decreased concentration/focus/timing Increased risk for injury Increased risk for injury Heat stroke (reduced evaporation of sweat, body overheats) Heat stroke (reduced evaporation of sweat, body overheats)

12 PREVENT DEHYDRATION Be aware – monitor hydration status Be aware – monitor hydration status WUT WUT Have a plan – when and what will you drink… Have a plan – when and what will you drink… follow it!!!

13 WUT: a simple self assessment Weight Weight Urine Color Urine Color Thirst Thirst

14 FLUID SCHEDULE (ACSM) Before 4 hrs5-7 ml/kg water/sport drink 2 hrs3-5 ml/kg cool water/sport drink During ~15-20 min 125 – 250 ml cup cool fluid/ sports drink OR ml/hr After ~ ml per lb sweat loss or 1 L/kg Sport drink = 6-8% CHO Amounts are individual: sweat losses, tolerance/comfort, temperature, humidity, altitude, degree of hydration going into training or competition

15 AFTER TRAINING… Weigh self - aim to regain lost weight Weigh self - aim to regain lost weight Sip 150% of fluid losses Sip 150% of fluid losses Higher sodium if shorter recovery Higher sodium if shorter recovery Greatest fluid intake with 400mg sodium/carb beverage Greatest fluid intake with 400mg sodium/carb beverage Carbs facilitate faster fluid absorption from gut in short term Carbs facilitate faster fluid absorption from gut in short term

16 HYDRATION TIPS Drink water, milk, juice, tea, sport drink Drink water, milk, juice, tea, sport drink Eat watery soups, fruits and veggies. Eat watery soups, fruits and veggies. Limit caffeine, carbonation, alcohol Limit caffeine, carbonation, alcohol Plan ahead - Calculate needs, bring what you need and empty them! Plan ahead - Calculate needs, bring what you need and empty them!

17 STUDY Fluid Composition Fluid Intake Absorbed Losses 6 % carb 1150 mg Na 2764 ml 2229 ml 535 ml Flavored water 2679 ml 1958 ml 721 ml 6 % carb 575 mg Na 3293 ml 2640 ml 653 ml

18 TRAINING NUTRTION Balance: carbohydrate, protein Balance: carbohydrate, protein and fat and fat Aim for high food quality Aim for high food quality NEVER try anything new day of competition NEVER try anything new day of competition

19 CARBS Main fuel used by the body Main fuel used by the body Depleted during intense, endurance or Depleted during intense, endurance or multi session/multi day training multi session/multi day training Depletion = fatigue Depletion = fatigue Athletes usually report intakes similar to age matched, non active individuals Athletes usually report intakes similar to age matched, non active individuals Carb rich foods necessary to fill glycogen stores Carb rich foods necessary to fill glycogen stores Quality sources include: Quality sources include: veggies, fruits, whole grains, legumes, milk, yogurt, soy milk Other sources: processed/white foods juices, sport foods, sweets

20 GLYCOGEN DEPLETION Tired, slower movement/reaction time Tired, slower movement/reaction time Reduced strength/endurance/coordination Reduced strength/endurance/coordination Hypoglycemia => stress response => delays recovery Hypoglycemia => stress response => delays recovery Protein breakdown Protein breakdown

21 CARB REQUIREMENTS Min. Activity2-3 g/kg BW Min. Activity2-3 g/kg BW Light (3-5 h/wk)4-5 g/kg BW Light (3-5 h/wk)4-5 g/kg BW Medium (10 h/wk)6-7 g/kg BW Medium (10 h/wk)6-7 g/kg BW Prof Athlete (20+ h/wk)7+ g/kg BW Prof Athlete (20+ h/wk)7+ g/kg BW Endurance/Carb load7-12 g/kg BW Endurance/Carb load7-12 g/kg BW 150 lb or 68.2 kg 68.2 kg x 7 g = 480 g carb/day 480 g carb x 4 cal/g = 1920 calories from carbs

22 Fuel Use with Increased Exercise Intensity (Ref: Brooks and Mercier, 1994)

23 PROTEIN Growth, repair & tissue maintenance Growth, repair & tissue maintenance Antibodies, hormones, enzymes and hemoglobin Antibodies, hormones, enzymes and hemoglobin Energy source Energy source Sources include: Sources include: fish, meat, poultry, eggs, legumes, soy products, milk, yogurt, low fat cheese, nuts and nut butters, meal replacements, sport bars, protein powders

24 YOUR PROTEIN NEEDS… 0.8 g/kg/d 1-1.2g/kg g/kg g/kg/d RDA Adults Fitness/youth Endurance Strength ***Endurance with extreme training = 2.0g/kg Adolescent Athletes = 2.0g/kg North American diet easily provides: 1.4 to 2.0 g/kg/d

25 10 grams Protein… 2 small eggs 2 small eggs 1 ½ slices reduced fat cheese 1 ½ slices reduced fat cheese 2 cups cooked pasta 2 cups cooked pasta 100 g soy meat 100 g soy meat 40 g cooked lean chicken 40 g cooked lean chicken 120 g tofu 120 g tofu 60 g nuts/seeds 60 g nuts/seeds 200 g baked beans 200 g baked beans 50 g grilled fish 50 g grilled fish 200 g reduced fat yogurt 200 g reduced fat yogurt 50 g canned tuna/salmon 50 g canned tuna/salmon 35 g cooked lean beef, pork 35 g cooked lean beef, pork

26 10 grams Protein… 2 small eggs 2 small eggs 1 ½ slices reduced fat cheese 1 ½ slices reduced fat cheese 2 cups cooked pasta 2 cups cooked pasta 100 g soy meat 100 g soy meat 40 g cooked lean chicken 40 g cooked lean chicken 120 g tofu 120 g tofu 60 g nuts/seeds 60 g nuts/seeds 200 g baked beans 200 g baked beans 50 g grilled fish 50 g grilled fish 200 g reduced fat yogurt 200 g reduced fat yogurt 50 g canned tuna/salmon 50 g canned tuna/salmon 35 g cooked lean beef, pork 35 g cooked lean beef, pork

27 FATS/OILS Protection, insulation, satiety, flavour, energy, fat soluble vitamin carrier, cell membranes, essential fatty acids, hormones Protection, insulation, satiety, flavour, energy, fat soluble vitamin carrier, cell membranes, essential fatty acids, hormones Quality sources include: Avocado, nuts/seeds/olives, vegetable oils & spreads, animal products (meat, dairy, eggs,…) Quality sources include: Avocado, nuts/seeds/olives, vegetable oils & spreads, animal products (meat, dairy, eggs,…) Fatty fish, walnuts, pumpkin seeds, ground flax Fatty fish, walnuts, pumpkin seeds, ground flax Avoid hydrogenation/trans fats Avoid hydrogenation/trans fats Approx. 1 gram/kg/day Approx. 1 gram/kg/day

28 PERFORMANCE NUTRITION Before, During and Recovery

29 PRE-COMP NUTRITION Pre-exercise nutrition provides: Energy Energy Physical Comfort Physical Comfort Mental Alertness Mental Alertness Reduction in Stress Hormones (i.e. Cortisol) Reduction in Stress Hormones (i.e. Cortisol) Prevent glycogen depletion Prevent glycogen depletion

30 PRE-COMP NUTRITION Targets: Optimal Fluid Intake Optimal Fluid Intake High Carbohydrate High Carbohydrate Moderate Protein Moderate Protein Low Fat Low Fat

31 PRE-COMP NUTRITION WHY? Max. fluid levels and to prevent dehydration Max. fluid levels and to prevent dehydration Supply food that is quickly & easily digested Supply food that is quickly & easily digested Ensure ample energy to train or compete Ensure ample energy to train or compete Prevent hunger before and during exercise Prevent hunger before and during exercise Mental preparation Mental preparation Improves endurance and power output, improving training/performance potential Improves endurance and power output, improving training/performance potential

32 PRE-COMP NUTRITION Timing & Meal Size: 3-4 hours for large meal to digest 3-4 hours for large meal to digest 2-3 hours for smaller meal 2-3 hours for smaller meal 1-2 hours for small snack or blender/liquid meal (or whatever your own tolerance allows) 1-2 hours for small snack or blender/liquid meal (or whatever your own tolerance allows) CAUTION:spicy, fatty, and/or fibre rich foods may cause discomfort such as, bloating and gaseous build-up. Products containing caffeine may also be problematic. Products containing caffeine may also be problematic.

33 NUTRITION BEFORE… Most important if intakes poor 24 hrs. prior Most important if intakes poor 24 hrs. prior approx g carb/kg per hour: approx g carb/kg per hour: example - 30–70g for a 68kg (150lb) athlete in the hour before ? protein in the hr before ? protein in the hr before pay attention to:individual differences, timing, easily digested, familiar, hydration, glycemic index pay attention to:individual differences, timing, easily digested, familiar, hydration, glycemic index

34 PRE-COMP NUTRITION BEFORE EXERCISE: Drink 1.5 to 2.5 cups fluid 2-3 hrs. prior Drink 1.5 to 2.5 cups fluid 2-3 hrs. prior Drink 0.5 to 1.5 cup(s) fluid 15 min. prior, depending on comfort Drink 0.5 to 1.5 cup(s) fluid 15 min. prior, depending on comfort Eat high carb meal/snack 2-4 hrs. prior Eat high carb meal/snack 2-4 hrs. prior –Whole grains, veggies, fruit, juices, milk, yogurt, soy drinks, and legumes (gas forming?)

35 PRE-COMP NUTRITION Experiment during training sessions to determine which foods and fluids and at what amounts are comfortable for you! Experiment during training sessions to determine which foods and fluids and at what amounts are comfortable for you! Never try new foods or drinks the day of competition! Never try new foods or drinks the day of competition!

36 1 hour before: grams carb 1 cup cereal shake, fruit smoothies, CIB 1 cup cereal shake, fruit smoothies, CIB 1- 2 containers flavored yogurt 1- 2 containers flavored yogurt 250 – 500ml carton chocolate milk 250 – 500ml carton chocolate milk 1 sport bar, 3 – 4 fig bars, 1 large low fat muffin 1 sport bar, 3 – 4 fig bars, 1 large low fat muffin 1 large banana (30g) or 1 – 2 cups fruit juice 1 large banana (30g) or 1 – 2 cups fruit juice 1 bowl oatmeal/cold cereal and milk 1 bowl oatmeal/cold cereal and milk 1 pancake with syrup, 1 toast with jam 1 pancake with syrup, 1 toast with jam

37 2 hours before g 2c pasta, ½ - 1c tomato sauce and 1c chocolate milk 2c pasta, ½ - 1c tomato sauce and 1c chocolate milk g cereal, c milk and g cereal, c milk and 2c juice or 1/4c raisins 2 toast or 1 bagel with p.b.* & jam, 1c milk 2 toast or 1 bagel with p.b.* & jam, 1c milk lean protein* sandwich, 2c juice lean protein* sandwich, 2c juice 1c rice, 1/2c lentils**, 1c juice 1c rice, 1/2c lentils**, 1c juice 2 French toast/pancake, 2 tbsp. 2 French toast/pancake, 2 tbsp. syrup,1c fruit yogurt or 1 - 2c juice *Not everyone will tolerate *Not everyone will tolerate ** May cause GI upset

38 3-4 Hours Before add an extra grams carbohydrate i.e. increase portion size add an extra grams carbohydrate i.e. increase portion size add low fat protein and a small amount of fat add low fat protein and a small amount of fat

39 PRE-COMP NUTRITION MEAL IDEAS – home or on-the-go Toast/bagel with jam, peanut butter, juice, yogurt Toast/bagel with jam, peanut butter, juice, yogurt Oatmeal/cereal, milk, raisins, juice Oatmeal/cereal, milk, raisins, juice Pancakes with little syrup/spread, ham, juice Pancakes with little syrup/spread, ham, juice Grilled chicken sandwich, juice Grilled chicken sandwich, juice

40 PRE-COMP NUTRITION MEAL IDEAS… Lean meat sandwich, carrots, milk, oatmeal raisin cookie, fruit Lean meat sandwich, carrots, milk, oatmeal raisin cookie, fruit Minestrone soup, cheese, crackers, veggie juice Minestrone soup, cheese, crackers, veggie juice Chili, bagel, milk Chili, bagel, milk Pasta with tomato/lean meat sauce, applesauce, chocolate milk Pasta with tomato/lean meat sauce, applesauce, chocolate milk

41 PRE-COMP NUTRITION SNACK IDEAS: Fruit (fresh, canned, or juice) Fruit (fresh, canned, or juice) Fruit yogurt Fruit yogurt Low-fat muffin, juice, or applesauce Low-fat muffin, juice, or applesauce Yogurt, social tea biscuits, juice Yogurt, social tea biscuits, juice Pita with hummus, veggie juice Pita with hummus, veggie juice Fig or oatmeal cookies, fruit, milk Fig or oatmeal cookies, fruit, milk

42 PRE-COMP NUTRITION BACKPACK / CAR SNACKS: Dry cereal Dry cereal Cereal, sport, or energy bars Cereal, sport, or energy bars Juice boxes or fruit cup Juice boxes or fruit cup Crackers Crackers Dried fruit Dried fruit Trail mix with cereal Trail mix with cereal

43 COMP-NUTRITION During Exercise, Nutrition Provides: Energy Energy Physical comfort, absence of hunger Physical comfort, absence of hunger Mental focus for best technique and skill execution Mental focus for best technique and skill execution

44 COMP-NUTRITION TARGETS: Optimal fluid & electrolyte intake Optimal fluid & electrolyte intake Carbohydrate to maintain blood glucose Carbohydrate to maintain blood glucose

45 COMP-NUTRITION WHY? Max. fluid levels & prevent dehydration Max. fluid levels & prevent dehydration Replace fluid losses Replace fluid losses –Fluid needs vary with sweat rate, sport, & environment (temp, humidity, altitude) Ensure energy to train or compete Ensure energy to train or compete

46 COMP-NUTRITION DURING EXERCISE: Drink 0.5 to 1.5 cups every min. Drink 0.5 to 1.5 cups every min. Drink more… Drink more… –Days you train harder –During hot, humid weather –Training / competing > 1 hr Consume some carbohydrate (sport drink) for sessions lasting longer than 1 hour to maintain focus, technique and energy Consume some carbohydrate (sport drink) for sessions lasting longer than 1 hour to maintain focus, technique and energy

47 COMP-NUTRITION Optimal Fluid Absorption: 40-80g/L carb 40-80g/L carb g/L sodium g/L sodium Sport Drinks: water, carbs, (40-80g/L) and electrolytes (sodium, potassium) water, carbs, (40-80g/L) and electrolytes (sodium, potassium) Fruit Juice: ( g/L carb) may be diluted for tolerence (*Note-since Fructose is metabolized differently, athletes may want to try this during training to ensure no negative effects are seen i.e. GI distress) may be diluted for tolerence (*Note-since Fructose is metabolized differently, athletes may want to try this during training to ensure no negative effects are seen i.e. GI distress) Energy Drinks / Soft Drinks: too concentrated for rapid absorption too concentrated for rapid absorption

48 COMP-NUTRITION Make Your Own Fluid Replacement: 2 cups unsweetened orange juice 2 cups unsweetened orange juice 2 cups water 2 cups water ¼ tsp salt ¼ tsp salt 1 L = 54 g (5.4%) carb and 0.5 to 0.7 g salt

49 COMP-NUTRITION DURING – focus on fluid & carbs Water is effective for short exercise sessions (< 1 hr) Athletes Consume More Fluid When… Athletes Consume More Fluid When… Easy to access (right beside you) Easy to access (right beside you) Flavour you like Flavour you like Chilled Chilled Has sodium added Has sodium added ( g/L enhances flavour)

50 COMP-NUTRITION Training/Comp lasting several hours, focus on fluid and carb-rich snacks during rest breaks Training/Comp lasting several hours, focus on fluid and carb-rich snacks during rest breaks Amount consumed depends on time between snack and event Amount consumed depends on time between snack and event During breaks, choose higher carb and lower protein & fat foods During breaks, choose higher carb and lower protein & fat foods –-for quick digestion and absorption of fluid & carb to prep for next event

51 Nutrition During Longer Training Sessions: > 90 minutes Enhance physical and mental performance Enhance physical and mental performance Prevent injury Prevent injury Delay deterioration of sport specific skills Delay deterioration of sport specific skills Spare protein Spare protein

52 How Much? How Much? Carbs: g/hour or 2 – 4 cups (500 ml – 1L) sport drink/hour Fluids cups ( ml) every 15 minutes most likely sport drinks

53 COMP-NUTRITION SHORT BREAKS (< 2 hr) Diluted fruit juice or sport drink Diluted fruit juice or sport drink Fruit (fresh, canned, pureed) Fruit (fresh, canned, pureed) Bread, pretzels, or crackers Bread, pretzels, or crackers Cereal, sport or energy bars Cereal, sport or energy bars Arrowroot, fig, oatmeal, or similar low fat cookies Arrowroot, fig, oatmeal, or similar low fat cookies Plain or chocolate milk Plain or chocolate milk Fruit yogurt Fruit yogurt

54 COMP-NUTRITION 2 – 3 Hour Breaks: Juice and bagel Juice and bagel Yogurt, fruit and water Yogurt, fruit and water Lean meat sandwich and veggie juice Lean meat sandwich and veggie juice Fruit, cookies, and chocolate milk Fruit, cookies, and chocolate milk

55 COMP-NUTRITION SMALL MEAL IDEAS (3 hr) Cereal, fruit, milk Cereal, fruit, milk Veggie soup, lean meat sandwich, milk and fruit Veggie soup, lean meat sandwich, milk and fruit Rice, steamed veggies, chicken/fish, yogurt, and juice Rice, steamed veggies, chicken/fish, yogurt, and juice

56 COMP-NUTRITION Plan ahead & be prepared Plan ahead & be prepared Carry snack items Carry snack items Know where you can buy snacks Know where you can buy snacks

57 Recovery Nutrition Goals: the 3 R’s Refuel Refuel Repair Repair Re-hydrate Re-hydrate

58 RECOVERY NUTRITION WHY? Replace fluid loss Replace fluid loss Ensure energy & nutrients to recover and prepare for the next event Ensure energy & nutrients to recover and prepare for the next event Carb-rich foods/fluids consumed within first 15 minutes optimal Carb-rich foods/fluids consumed within first 15 minutes optimal Carbs move rapidly through blood stream, into muscles to replace glycogen. Carbs move rapidly through blood stream, into muscles to replace glycogen. (rate slows down to normal within 2hr)

59 WHY Improves future training & performance Improves future training & performance Replenish liver and muscle glycogen Replenish liver and muscle glycogen Prevents muscle protein breakdown and aids in protein synthesis during recovery Prevents muscle protein breakdown and aids in protein synthesis during recovery Enhances immune system Enhances immune system Reduces stress hormones Reduces stress hormones

60 RECOVERY NUTRITION Post-Exercise Nutrition: Energy & Nutrients Energy & Nutrients Physical Comfort; absence of hunger Physical Comfort; absence of hunger Mental Alertness Mental Alertness

61 RECOVERY NUTRITION TARGETS: Optimal fluid & electrolyte levels Optimal fluid & electrolyte levels Carbs to restore muscle glycogen Carbs to restore muscle glycogen Protein to repair muscle tissue damage Protein to repair muscle tissue damage Nutrients to support health and strong immune system Nutrients to support health and strong immune system

62 Recovery Nutrition Details A.S.A.P. A.S.A.P. Within the first minutes is optimal Within the first minutes is optimal fluids-150% or more of lost weight or pale urine fluids-150% or more of lost weight or pale urine g carb/kg (50+ grams) in the first hour and then follow training diet g carb/kg (50+ grams) in the first hour and then follow training diet First snack high glycemic then low GI First snack high glycemic then low GI protein g every 2 hrs. protein g every 2 hrs. Plan for and have a portable nutrition source close at hand. Plan for and have a portable nutrition source close at hand.

63 RECOVERY NUTRITION AFTER EXERCISE: Drink 1.5 L fluid per kg (2.2 pounds) of body weight lost Drink 1.5 L fluid per kg (2.2 pounds) of body weight lost Consume some salty fluids and food Consume some salty fluids and food Electrolyte replacement & fluid retention Electrolyte replacement & fluid retention Eat high carb meal/snack Eat high carb meal/snack High glycemic index High glycemic index Have some lean protein Have some lean protein Avoid skipping meals Avoid skipping meals –Amount of food consumed depends on time of next event and next scheduled snack.

64 RECOVERY NUTRITION AFTER – fluid, carb, protein Consumed within 2 hr Consumed within 2 hr Choose from the 4 food groups Choose from the 4 food groups Vegetables & Fruit Vegetables & Fruit Grain Products Grain Products Milk & Alternatives Milk & Alternatives Meat & Alternatives Meat & Alternatives

65 RECOVERY NUTRITION LATE NIGHT RECOVERY: You end late at night – you still must eat a recovery meal You end late at night – you still must eat a recovery meal Carb-based meal Carb-based meal Milk and fruit Milk and fruit Lean meat sandwich with juice Lean meat sandwich with juice

66 Immediate Recovery – for a 50 kg athlete 1/2 liter Gatorade or other sports drink + 5 tablespoons skim milk powder Total: 45 grams carb and 10 grams protein Heavier athlete: 1.5 – 2 X the above Heavier athlete: 1.5 – 2 X the aboveNote: Tastes ok. Shake vigorously in a water bottle – it sometimes looks curdled, it is not. This would also work in the hour before training or racing if you have trouble digesting solids.

67 Immediate Recovery – for a 50 kg athlete ml container flavored yogurt Approximately 25+g carb and 8+g pro + 1 banana or 1 large slice watermelon approx 25 g carb and 2g pro Total: 50g carbohydrate and 10g protein For a heavier athlete: For a heavier athlete: try 2 containers of yogurt for 75 + grams of carb and 16 + grams of protein try 2 containers of yogurt for 75 + grams of carb and 16 + grams of protein

68 Immediate Recovery – for a 50 kg athlete ml container Boost High Protein ml container Boost High Protein Total: 41g carbohydrate + 14g protein Total: 41g carbohydrate + 14g protein For a heavier athlete: For a heavier athlete: add additional carbohydrates by also drinking sport drink – add 250 ml per 10 kg of weight (15 grams of carbohydrate per 250 ml) add additional carbohydrates by also drinking sport drink – add 250 ml per 10 kg of weight (15 grams of carbohydrate per 250 ml) Note: Note: Boost has a fairly sweet taste Boost has a fairly sweet taste Available at most large chain grocery stores Available at most large chain grocery stores Could use in the hour before training/racing if trouble digesting solids Could use in the hour before training/racing if trouble digesting solids

69 Immediate Recovery – for a kg athlete 500 ml Chocolate Milk 500 ml Chocolate Milk Total - 50g carb and 16g pro Total - 50g carb and 16g pro For a heavier athlete: For a heavier athlete: add additional carbs by also drinking sport drink – add 250 ml per 10 kg of weight (15g of carb/250 ml) add additional carbs by also drinking sport drink – add 250 ml per 10 kg of weight (15g of carb/250 ml)Note: This would also work in the hour before training if you have trouble digesting solids

70 Immediate Recovery – for a kg athlete 1 pkg. Carnation Instant Breakfast mixed with 500 ml of milk Total: 52 g carbohydrate and 23 g protein For a heavier athlete: add additional carbs by also drinking sport drink – add 250 ml per 10 kg of weight (15g of carb/250 ml) or make the milk chocolate for an extra 26g of carb. Note: Shake vigorously in a water bottle Could use in the hour before training/racing if trouble digesting solids

71 Immediate Recovery – for a kg athlete ½ cup Raisins – 60 grams carb + ½ cup roasted soy nuts – 30 grams carb and 15 grams protein Total:15 grams of pro and 90 grams carb Note: Don’t forget to hydrate

72 IMMEDIATE RECOVERY Optional: Mix and match foods from the recovery cards to eat at least 10 grams of protein and gram of carbohydrate per kg of weight i.e.40 – 50 grams carb for a 50 kg athlete 48 – 60 grams carb for a 60 kg athlete …and so on …and so on

73 GLYCEMIC INDEX High G.I. (>85)GlucoseSucrose Maple syrup HoneyBagelCandy Corn flakes CarrotsCrackersMolassesPotatoesRaisinsBreadSoda Med. G.I. (60-85) All-bran cereal Grapes Oatmeal Orange juice Pasta Rice Yams Corn Whole-grain rye bread Baked beans Potato chips Low G.I. (<60) Fructose Apple Applesauce Cherries Kidney beans Chick peas Lentils Dates Figs Peaches Plums Ice cream Milk Yogurt Tomato soup

74 RECOVERY NUTRITION MEAL IDEAS… Fruit, juice, bagel (with jam), yogurt Fruit, juice, bagel (with jam), yogurt Hot/cold cereal, milk, banana, juice Hot/cold cereal, milk, banana, juice Lean meat sandwich/sub, carrot sticks, milk, oatmeal raisin cookie, fruit Lean meat sandwich/sub, carrot sticks, milk, oatmeal raisin cookie, fruit Egg, ham on English muffin, juice Egg, ham on English muffin, juice Thick crust pizza with lean meat, veggie topping, milk, fruit Thick crust pizza with lean meat, veggie topping, milk, fruit

75 RECOVERY NUTRITION MEAL IDEAS… Minestrone soup, bagel, cheese, veggie juice Minestrone soup, bagel, cheese, veggie juice Chili on baked potato or crusty roll, juice, applesauce Chili on baked potato or crusty roll, juice, applesauce Pasta, veggies & meat sauce, bread roll, juice, applesauce Pasta, veggies & meat sauce, bread roll, juice, applesauce Bean burrito with veggies, chocolate milk Bean burrito with veggies, chocolate milk

76 RECOVERY NUTRITION SNACK IDEAS… Cereal/cereal bar, fruit, milk/yogurt Cereal/cereal bar, fruit, milk/yogurt Pretzels, tomato or fruit juice Pretzels, tomato or fruit juice Bagel, peanut butter, jam, chocolate milk Bagel, peanut butter, jam, chocolate milk Yogurt, crackers/cookies, juice Yogurt, crackers/cookies, juice Fruit smoothie (fruit, milk, yogurt), toast Fruit smoothie (fruit, milk, yogurt), toast Sport or energy bar, fruit, chocolate milk Sport or energy bar, fruit, chocolate milk

77 RECOVERY NUTRITION Backpack/Car SNACKS Dry cereal Dry cereal Cereal, sport, energy bars Cereal, sport, energy bars Juice boxes or fruit cups Juice boxes or fruit cups Crackers Crackers Tuna or beans in cans with pull-off tops Tuna or beans in cans with pull-off tops Dried fruit Dried fruit Trail mix with cereal Trail mix with cereal

78 Eating for General Sports Activity/Weight Loss Easiest intensity of activities/training while still improving fitness Easiest intensity of activities/training while still improving fitness –Walking/learn to run/cardiac rehab/athletes on a light day or day off –Body is in the fat burning zone; using more fat than carb/pro as fuel; improving fitness while losing weight –May be appropriate for aesthetics/class sports: wrestling, gymnastics, synchronized swimming, figure skating V&F = 6+G = 6+ MP&A = 3MA = 2 V&F = 6+G = 6+ MP&A = 3MA = 2 Minimize extra foods as they are usually high in energy and low in nutrients Minimize extra foods as they are usually high in energy and low in nutrients

79 Eating for Power Energy costs for fitness; work the heart& other muscles to get strong Energy costs for fitness; work the heart& other muscles to get strong Training at a moderate pace for minutes (tempo training), 60 min. of moderate-vigorous (start-stop sports) Training at a moderate pace for minutes (tempo training), 60 min. of moderate-vigorous (start-stop sports) –Basketball, volleyball, rugby, ringette, short track, inline speed skating, weight training, track and field events –Down hill mountain biking, track cycling, power lifting, interval training VF = 8+ G = 8+ MP&A = 3-4 MA = 2-3 Fluids = 12 cups or 3L/day

80 Eating for Endurance Best for training days involving endurance (2 hr or longer) of moderate to race pace intensity Best for training days involving endurance (2 hr or longer) of moderate to race pace intensity –Middle distance/marathon running, cross country mountain biking, triathlons, marathon cycling, ice speed skating, swimming, rowing, and cross country skiing VF = G = MP&A = 3-4 MA = 2-4 VF = G = MP&A = 3-4 MA = 2-4 Extra energy foods may be required t fuel you for your sport (sweets, fats & oils, desserts, energy/sport bars, drinks and gels) Extra energy foods may be required t fuel you for your sport (sweets, fats & oils, desserts, energy/sport bars, drinks and gels)

81 Peak Performance Traveling Don’t go more than 3 hours without eating a snack/meal Don’t go more than 3 hours without eating a snack/meal Stay away from coffee if you tend to be anxious Stay away from coffee if you tend to be anxious Moderate amount of carbs end of flight to be bright-eyed and bushy- tailed Moderate amount of carbs end of flight to be bright-eyed and bushy- tailed

82 Peak Performance Traveling Stick to your normal routine Stick to your normal routine Sleeping pattern Sleeping pattern Eating pattern Eating pattern Fluid intake Fluid intake Pack snacks (nonperishable foods) Pack snacks (nonperishable foods) These are “meals on the go” These are “meals on the go” Keep your metabolism burning Keep your metabolism burning Keep you eating the right foods at the right time Keep you eating the right foods at the right time

83 Peak Performance Traveling ~40% of food dollars are spent on eating away from home Plan Ahead Plan Ahead Know which restaurants are willing to cater to your needs Know which restaurants are willing to cater to your needs Plan your stops along the way to your destination in advance Plan your stops along the way to your destination in advance Order Smart Order Smart Avoid cream dishes, gravies, fried, bisque, hollandaise, au gratin Avoid cream dishes, gravies, fried, bisque, hollandaise, au gratin Choose steamed, grilled, broiled, tomato based, poached Choose steamed, grilled, broiled, tomato based, poached Control Portions Control Portions There are no rewards for clearing your plate! There are no rewards for clearing your plate! Eat off a plate, not a platter Eat off a plate, not a platter

84 ENERGY DRINKS – Ergogenic Aids Use of the word “natural” can be misleadingUse of the word “natural” can be misleading Natural does not mean legal - DISQUALIFICATIONNatural does not mean legal - DISQUALIFICATION Natural does not mean safeNatural does not mean safe

85 ENERGY DRINKS – Ergogenic Aids Supposedly enhance performance Supposedly enhance performance Speed, endurance, reduce body fat, mental alertness, recovery Speed, endurance, reduce body fat, mental alertness, recovery Added to make up for nutritional deficiency Added to make up for nutritional deficiency Supplement companies do not have to prove effectiveness or potency before hitting the market Supplement companies do not have to prove effectiveness or potency before hitting the market

86 ENERGY DRINKS – What you need to know Caffeine Caffeine Stimulant – not necessarily a good thing Stimulant – not necessarily a good thing Diuretic (?) & Laxative effect Diuretic (?) & Laxative effect Light-headed Light-headed Guarana, yerba mate, caffeine Guarana, yerba mate, caffeine 80 mg or more caffeine/250 ml can 80 mg or more caffeine/250 ml can –Double of soft drinks, half of brewed coffee –Exceeds recommendations for children

87 ENERGY DRINKS – What you need to know Health Canada: no more than 45 mg/day for children 4-6 yr, 62.5 mg for 7-9 yr, 85 mg for yr no more than 45 mg/day for children 4-6 yr, 62.5 mg for 7-9 yr, 85 mg for yr Adults no more than 400 mg/day Adults no more than 400 mg/day Aim for less than 200 mg/day Aim for less than 200 mg/day Watch meds with caffeine: Anacin, Vivarin Watch meds with caffeine: Anacin, Vivarin 12 oz can cola = 35 mg 20 oz cola = 65 mg Starbucks grande coffee = 200 mg Red Bull = 80 mg

88 Caffeine and You… The caffeine in coffee, if you drink several cups daily, can precipitate a The caffeine in coffee, if you drink several cups daily, can precipitate a –fast pulse –nervousness –insomnia –headache –irritability –diarrhea and –frequent urination Performanceenhancing????

89 ENERGY DRINKS – What you need to know Herbs Herbs Ginkgo biloba, ginseng, guarana, kola nuts, Yerba Mate, Echinacea, Astragalus Ginkgo biloba, ginseng, guarana, kola nuts, Yerba Mate, Echinacea, Astragalus Do not enhance performance Do not enhance performance Are in very low amounts Are in very low amounts Interact with medications Interact with medications Affect blood clotting Affect blood clotting Possible mislabeling, no standardization Possible mislabeling, no standardization

90 ENERGY DRINKS – What you need to know Taurine Taurine Amino acid found in meat & dairy products Amino acid found in meat & dairy products Claim increases alertness, cardiac fxn, antioxidant – no scientific evidence Claim increases alertness, cardiac fxn, antioxidant – no scientific evidence Typically 1 g per 250 ml can Typically 1 g per 250 ml can –Safety not known!

91 ENERGY DRINKS – What you need to know Protein and Other Amino Acids Protein and Other Amino Acids Arginine, Taurine, Branched Chain Amino Acids (BCAA’S), Glutamine Arginine, Taurine, Branched Chain Amino Acids (BCAA’S), Glutamine –Thought to enhance glycogen storage –Reduce synthesis of serotonin Negligible amounts Negligible amounts To add enough to be of benefit would affect taste and mouth feel To add enough to be of benefit would affect taste and mouth feel May cause digestive distress May cause digestive distress

92 ENERGY DRINKS – What you need to know Carbohydrate Carbohydrate Contains twice as much sugar as sport drinks Contains twice as much sugar as sport drinks Impede rehydration (high doses of glucose, sucrose, maltodextrins, fructose, galactose) Impede rehydration (high doses of glucose, sucrose, maltodextrins, fructose, galactose) Excess sugar can lead to nausea, stomach cramps, and diarrhea Excess sugar can lead to nausea, stomach cramps, and diarrhea Carbonation can cause gas/bloating Carbonation can cause gas/bloating Best Choice For Exercise… Best Choice For Exercise… Water & Sports Drinks Water & Sports Drinks

93 ENERGY DRINKS – What you need to know Royal Jelly/Bee Pollen Royal Jelly/Bee Pollen Supposed to improve exercise performance Supposed to improve exercise performance No proven effect No proven effect Dangerous to those allergic to bee stings Dangerous to those allergic to bee stings Pyruvate Pyruvate Supposed to enhance aerobic metabolism, delay fatigue, decrease body fat Supposed to enhance aerobic metabolism, delay fatigue, decrease body fat Current products do not provide adequate amounts for effect Current products do not provide adequate amounts for effect Large doses = GI distress Large doses = GI distress

94 ENERGY DRINKS – What you need to know Creatine Creatine Purpose to delay fatigue in high-intensity exercise Purpose to delay fatigue in high-intensity exercise Insufficient amounts in energy drinks for effect Insufficient amounts in energy drinks for effect You would need to drink 178 servings for five days to obtain creatine loading of 20g/day for five days You would need to drink 178 servings for five days to obtain creatine loading of 20g/day for five days

95 ENERGY DRINKS – What you need to know Carnitine Carnitine Involved in fatty acid metabolism Involved in fatty acid metabolism Claims it delays fatigue in high intensity exercise Claims it delays fatigue in high intensity exercise –Not even the best research confirms above claim in energy drinks

96 ENERGY DRINKS – What you need to know Oxygen Oxygen Claim: dissolved oxygen accelerates aerobic metabolism and results in lower levels of lactic acid… improved performance Claim: dissolved oxygen accelerates aerobic metabolism and results in lower levels of lactic acid… improved performance No scientific support as blood is fully saturated with oxygen and “extra” is immediately exhaled No scientific support as blood is fully saturated with oxygen and “extra” is immediately exhaled

97 ENERGY DRINKS – What you need to know Fat Burners Fat Burners –Ciwujia, hydroxycitrate, ephedra Stimulate metabolism and brain fxn; reduce fat Stimulate metabolism and brain fxn; reduce fat Little to no evidence of athletic performance effect Little to no evidence of athletic performance effect Can cause cardiovascular dysfunction and even death in sensitive individuals (ephedra) Can cause cardiovascular dysfunction and even death in sensitive individuals (ephedra)

98 ENERGY DRINKS – What you need to know Energy Drinks Energy Drinks Not substitutes for adequate training, rest, recovery and nutrition (fueling for sport) Not substitutes for adequate training, rest, recovery and nutrition (fueling for sport) You must take the responsibility for what goes into your body You must take the responsibility for what goes into your body You must be informed and cautious about dietary supplements You must be informed and cautious about dietary supplements –Fair Play –Legal –Performance –Health –Medical –Safety –Financial

99 Sport Supplements? First choice is a well balanced diet First choice is a well balanced diet Never try new supplements/food the day of competition Never try new supplements/food the day of competition May be beneficial: May be beneficial: –Too nervous to eat: liquid meal –Avoid certain foods/small appetite –Time constraints/Traveling –Vegetarian, pregnant, anemic See your doctor and sports dietitian first! See your doctor and sports dietitian first!

100 Pre-Competition Sport Supplements PowerBar min. prior PowerBar min. prior Clif Bar min. Clif Bar min. Clif Shot min. Clif Shot min. Sport Beans 1 hr Sport Beans 1 hr Optimum Energy Bar 1 hr Optimum Energy Bar 1 hr Power Gel 30 min. Power Gel 30 min. Ele8vMe1-2 hr Ele8vMe1-2 hr Accel Gel1 hr Accel Gel1 hr Cytomax Sport Energy 15 min. Cytomax Sport Energy 15 min. Drink (8 oz) Drink (8 oz) Food Choice: ½ banana with ½ cup skim milk Food Choice: ½ banana with ½ cup skim milk

101 Competition Sport Supplements Clif Shot Clif Shot Sports Beans Sports Beans PowerBar PowerBar Cytomax Sport/Energy Drink Cytomax Sport/Energy Drink Gatorade Gatorade Make your own sport drink: orange juice, water, and pinch of salt Make your own sport drink: orange juice, water, and pinch of salt

102 Recovery Supplements Minute Window for optimal recovery Clif Shot Clif Shot Clif Bar Clif Bar Optimum Energy Bar Optimum Energy Bar Power Gel Power Gel PowerBar Harvest PowerBar Harvest Flash 5 Protein/Energy Bar Flash 5 Protein/Energy Bar Cytomax Sport/Energy Drink Cytomax Sport/Energy Drink PowerBar ProteinPlus Protein Drink PowerBar ProteinPlus Protein Drink Elev8Me Elev8Me Food Alternatives Banana and fruit yogurt Banana and fruit yogurt 2 slices toast + tsp peanut butter = 1 scrambled egg 2 slices toast + tsp peanut butter = 1 scrambled egg ½ banana, ½ cup strawberries, ½ cup cottage cheese ½ banana, ½ cup strawberries, ½ cup cottage cheese Sandwich: 2 oz turkey breast, lettuce, tomato, + mustard Sandwich: 2 oz turkey breast, lettuce, tomato, + mustard Chocolate milk (1 or 2%) Chocolate milk (1 or 2%) 2-3 fruit filled cookies + 1 cup low fat milk 2-3 fruit filled cookies + 1 cup low fat milk Make your own sport drink Make your own sport drink

103 VITAMINS vs FOOD 75% of all athletes take some type of supplement 75% of all athletes take some type of supplement Why? Why? –Guard your health –Compensate for diet filled with processed foods –Enhance athletic abilities –Boost energy –Promote future “super health”

104 VITAMINS vs FOOD True or False A vitamin supplement satisfies 100% of your nutritional needs A vitamin supplement satisfies 100% of your nutritional needs

105 VITAMINS vs FOOD False Yes, you may get 100% of your vitamin needs with the pill. But, we also need protein, minerals, energy, fibre, and phytochemicals – non-vitamin compounds in foods that protect our health. Yes, you may get 100% of your vitamin needs with the pill. But, we also need protein, minerals, energy, fibre, and phytochemicals – non-vitamin compounds in foods that protect our health. No vitamin provides energy (calories) No vitamin provides energy (calories)

106 VITAMINS vs FOOD Vitamins will not… Offer a competitive edge Offer a competitive edge Enhance performance Enhance performance Increase strength/endurance Increase strength/endurance Provide energy Provide energy Build muscle Build muscle Unless you are deficient in that nutrient, likely no benefit to health and performance. Placebo Effect?!

107 VITAMINS & ATHLETES Does Exercise Increase Needs? For the most part, no… For the most part, no… The more you exercise/train, the more you eat and the more vitamins you consume. The more you exercise/train, the more you eat and the more vitamins you consume.

108 VITAMINS & ATHLETES Supplements for Special Situations: Restricting calories Restricting calories Allergic to certain foods Allergic to certain foods Lactose intolerant Lactose intolerant Contemplating pregnancy Contemplating pregnancy Total vegetarian – VEGAN Total vegetarian – VEGAN (B-12, D, riboflavin, protein, iron, zinc) (B-12, D, riboflavin, protein, iron, zinc)

109 VITAMINS & ATHLETES Too Much of a Good Thing: Toxic Reactions Toxic Reactions B6 – numbness, loss of muscle coordination, paralysis B6 – numbness, loss of muscle coordination, paralysis Nicotinic Acid – liver damage Nicotinic Acid – liver damage Any dose greater than 10 times the Daily Value is considered a mega dose

110 VITAMINS & ATHLETES BEYOND DIETARY DEFICIENCIES: Antioxidants (vit C, beta carotene, selenium) Antioxidants (vit C, beta carotene, selenium) –May prevent heart disease –Reduce formation of cancerous tumors –Vitamin E, oxidative damage and injuries

111 MINERALS Present in all living cells Present in all living cells Travel through food chain – absorbed into plants that grow in soil, and then into animals that consume plants and water Travel through food chain – absorbed into plants that grow in soil, and then into animals that consume plants and water Found in wide variety of wholesome foods Found in wide variety of wholesome foods

112 IRON Female athletes at risk for iron deficiency anemia Female athletes at risk for iron deficiency anemia Menstruating Menstruating Avoid red meat Avoid red meat Marathon runners (damaged RBC) Marathon runners (damaged RBC) Endurance Athletes (heavy sweat losses) Endurance Athletes (heavy sweat losses) Teenage Athletes (growth) Teenage Athletes (growth)

113 IRON Getting Enough: Eat lean cuts of beef, lamb, pork, and the dark meat of skinless chicken/turkey Eat lean cuts of beef, lamb, pork, and the dark meat of skinless chicken/turkey Select breads & cereals stating Select breads & cereals stating –Iron enriched or fortified on the label Use cast-iron skillets for cooking Use cast-iron skillets for cooking Don’t drink coffee/tea with every meal Don’t drink coffee/tea with every meal Combine heme (animal) with nonheme (plant) Combine heme (animal) with nonheme (plant)

114 TOO MUCH IRON >200 mcg may lead to: Heart disease Heart disease Heart attack Heart attack Damage blood vessels and heart tissue Damage blood vessels and heart tissue Damage the liver Damage the liver Associated with diabetes and arthritis Associated with diabetes and arthritis

115 FOOD vs. SUPPLEMENT Milk Fluid Fluid Carbohydrate Carbohydrate Protein Protein Calcium Calcium Vitamin D Vitamin D Vitamin A Vitamin A Potassium Potassium Sodium Sodium Folate Folate Calcium Pill Calcium Calcium

116 How To Choose a Supplement Vit/min close to 100% and no greater than 200% DV Vit/min close to 100% and no greater than 200% DV Not in excessive doses Not in excessive doses Beta carotene and chromium Beta carotene and chromium Buy before expiration date, store in cool, dry place Buy before expiration date, store in cool, dry place Ignore claims “natural” vitamins Ignore claims “natural” vitamins Label indicates passed 45 minute dissolution test (otherwise can’t be absorbed) Label indicates passed 45 minute dissolution test (otherwise can’t be absorbed) Take with or after a meal Take with or after a meal Think food first – balanced meal plan can not be compensated with supplements Think food first – balanced meal plan can not be compensated with supplements DIN number DIN number WADA WADA

117 BOTTOM LINE Athletes need to incorporate proper Fueling Fueling Hydration Hydration Training Training Rest Rest If it sounds too good to be true… it probably is!!!

118 BEST ENERGY ENHANCERS Be well fueled every day Be well fueled every day –3-5 g carb/lb body weight as a min. Be well hydrated Be well hydrated –Urinate every 2-4 hrs.; clear, pale yellow Consume adequate carbs & fluids during exercise lasting > minutes Consume adequate carbs & fluids during exercise lasting > minutes –0.5 g carb/lb body weight per hr –8 oz of fluid every minutes

119 BEST ENERGY ENHANCERS Recover with adequate carbs Recover with adequate carbs –~75 g (300 calories) carb every 2 hrs. for 6-8 hrs. Allow adequate rest days so muscles can refuel and recover Allow adequate rest days so muscles can refuel and recover Proper sports diet with adequate fluids & carbs is the best investment in high energy performance! Proper sports diet with adequate fluids & carbs is the best investment in high energy performance! Consider a sports dietitian to assist with developing a personalized nutrition plan Consider a sports dietitian to assist with developing a personalized nutrition plan

120 MEAL IDEAS Meal in one potatoes i.e. baked potato with baked beans, cottage cheese, leftover chili,... Meal in one potatoes i.e. baked potato with baked beans, cottage cheese, leftover chili,... Salads with protein such as leftover chicken Salads with protein such as leftover chicken Veggie burgers with cheese - broil for a few minutes Veggie burgers with cheese - broil for a few minutes Brown rice/pasta with legumes/eggs/shrimp/cottage cheese and veggies - add jarred tomato sauce, salsa, Patak’s curry paste or pesto Brown rice/pasta with legumes/eggs/shrimp/cottage cheese and veggies - add jarred tomato sauce, salsa, Patak’s curry paste or pesto “Homemade” soups made from bouillon, frozen/leftover veggies and canned tomatoes/legumes i.e. chick peas, kidney beans, black beans “Homemade” soups made from bouillon, frozen/leftover veggies and canned tomatoes/legumes i.e. chick peas, kidney beans, black beans * add veg/fruit to all meals * add veg/fruit to all meals Bake chicken or fish with yogurt and Dijon or honey and curry powder Bake chicken or fish with yogurt and Dijon or honey and curry powder Noodle casseroles, or tortilla lasagna Noodle casseroles, or tortilla lasagna Scrambled eggs/tofu add tomatoes and greens, stir fry’s, bean soups Scrambled eggs/tofu add tomatoes and greens, stir fry’s, bean soups Sloppy Joe’s, tuna/salmon melts, homemade pizza on whole wheat pita Sloppy Joe’s, tuna/salmon melts, homemade pizza on whole wheat pita Whole grain cereal, milk and toast with pb Whole grain cereal, milk and toast with pb Tofu, bean or Yves Mexican ground round burritos, quesadillas Tofu, bean or Yves Mexican ground round burritos, quesadillas

121 SMART Goal Setting Specific Specific Measurable Measurable Action oriented Action oriented Realistic…. for you Realistic…. for you Time limited Time limited POD = prioritize, organize, discipline

122 THANK YOU Question/Comments? Jorie Janzen, RD, BHEc Sports Dietitian CSCM, SMCM, DC SNN, CDM IOC Diploma In Sports Nutrition (in progress)


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