1. Using Food as Fuel Jennifer DeWall RDN, CSSD, LD Board Certified Sports Dietitian/Nutritionist

2. Different Nutrient Needs Casual Athlete Competitive Athlete Nutrition in Motion, LLC

3. “I can eat what I want, I work out” Nutrition in Motion, LLC

4. Casual & Competitive Athletes Cannot cut out carbs. Must eat to be well fueled and nourished Ergogenic aids can benefit outcome. Nutrition in Motion, LLC

5. Healthy Carbs Banana, pear, pineapple Berries Dried fruit 100% fruit/vegetable juice Potatoes, sweet potatoes Beans Ready to eat cereals (5-6 grams fiber/serving) Oatmeal Whole wheat pasta Quinoa Bagels Whole grain muffins Bakers Breakfast cookies Whole grain waffles Nutrition in Motion, LLC

6. Nutrient Timing for Casual Athlete Focus carbohydrates around workouts 40/30/30 can work Nutrition in Motion, LLC

7. Nutrient Timing for Competitive Athletes Higher overall calorie needs Post-exercise fuel necessary Higher level carbohydrate, moderate protein Nutrition in Motion, LLC

8. Daily Protein Needs 1.0 – 1.6 grams per kilogram body weight Highly trained endurance athletes require more protein. Conserve & build muscle by eating carbs (WHAA?) Body only uses certain amount of protein.

9. Lean protein sources Skim milk, greek yogurt, string cheese, cottage cheese Eggs Lean meat Fish Beans Whey protein Protein enhanced products (oatmeal, pasta) No need for creatine Nutrition in Motion, LLC

10. Stay Hydrated Estimated fluid needs: Take half your weight, add 10% 60+ minutes or empty Stomach, appropriate pre-exercise fuel = sports drink Drink 16-24 ounces of fluid per pound lost Nutrition in Motion, LLC

11. FREE 15 minute nutrition coaching Jennifer DeWall RDN, CSSD, LD Board Certified Sports Dietitian/Nutritionist