SPORTS AND NUTRITION By: Jessica Rendleman Ingalls Dietetic Intern, Personal Trainer

Food Pyramid

Focus On: Energy balance= food taken in + energy out

Balance on your plate  When selecting food portions, think of this plate.  The larger section for vegetables and fruits  The smaller 2 for meat and grains

Balance  Now to combine the food into a healthy meal…  Each meal should have at least 3 food groups for breakfast and 4 for lunch and dinner.  For Example: breakfast  Cereal (grain)  Banana (fruit)  Milk (dairy)  Think of the plate and the food portions when making choices

Aerobic and Anaerobic  Distance running  Triathlon  Distance swimming  Cycling  Soccer*  Tennis*  Baseball  Bodybuilding  Football  Gymnastics  Hockey  Track and Field  Swimming  Wrestling  Volleyball  Golf AerobicAnaerobic

Aerobic  Aerobic exercise needs oxygen to break down energy (food) in the body  Before participating in a sport, is it important to eat foods that are simple carbohydrates  Such as white bread (used right away)  It is important to eat complex carbohydrates the rest of the time  Such as: wheat bread, fruits and vegetables  In these activities the body will need to store energy from complex carbohydrate to fuel the body throughout the activity

Anaerobic  Anaerobic exercise allows the body to break down energy (food) without the use of oxygen  When participating in these kind of activities, athletes need to use more of energy quickly  Example: sprinting  Simple carbohydrates break down quickly  Such as: white bread, rice, potato, muffins  It is important to supply the body with the energy that can be used right away

Power up - Before Practice  In order to have power there has to be energy  The body gets energy from healthy food  Consume enough calories prior to activity to keep the body in balance  For example: not eating anything after lunch and before practice. The body will not have enough energy left from lunch to perform well in practice  calories at least 30 minutes before activity. The body will need to digest!

The Day Before Competition  High in starch  Low in fiber  Pasta  Rice  Skinless fruit  Vegetables in the cabbage family  Any kind of bean  Any whole wheat grains  High-fiber foods  High-fat foods Foods to ChooseFoods to Avoid

Around Competition  Simple carbohydrates  Such as: white or refined grains like white bread and rice  This will allow the body to have energy to get going  30 minutes after an event, simple carbohydrates are good once again  A few hours after, eating complex carbohydrates such as: whole wheat, fruits and vegetables to replenish 30 minutes beforeAfter

Hydration  Sweat has electrolytes such as:  sodium, potassium, calcium and magnesium  Athletes can lose about 15 grams of sodium in 2 hours of activity  When is the body well hydrated?  when the urine color is light and there is a lot  Avoid energy drinks or caffeine whenever there is a feeling of thirst

The ‘How Too’s” on hydration  Drink plenty of fluid hours before exercise  Sip ½ cup every 10 minutes within 1 hour of exercise  Key: if you feel thirsty, you have waited too long to drink something  Weigh self before and after practice  Weight should be the same  If weight is less than body weight; drink 2 cups of fluid for every pound lost  Water is best or sport drinks for electrolytes How to HydrateHow to Rehydrate

Snack Ideas  Pretzels and string cheese  Applesauce and saltine crackers  Granola bar  Graham crackers and peanut butter  Yogurt and grapes or other fruit  Bagel with cheese  Banana, peanut butter and raisins

Thank You  Are there any questions???