Eat to Perform Remember When Conference Eat to Perform Shauna Miller RD, Public Health October 9 th, 2012.

For the athlete, the saying « you are what you eat » should be tailored to « you compete how you eat! »

Athletes eat and drink to fuel, build and hydrate. What athletes eat, and when they consume it, in relation to training and competetion is important to athletic performance.

Nutrition is key for all athletes. It is one of the most important factors for improving performance. Unfortunately, many families are very busy and healthy foods are not always accessible so it may be difficult for the athlete to eat to perform their best.

Meeting energy needs is a top priority for any athlete! SO… where do we get the energy that we require????

FROM FOOD !!! MACRONUTRIENTS (energy and function) –CARBOHYDRATE –PROTEIN –FAT MICRONUTRIENTS (function) –VITAMINS (Vit A, C, B’s, D, etc) –MINERALS (iron, calcium, potassium, zinc, etc.)

Your body needs more than 50 different nutrients every day. No one food or food group contains all of these nutrients you get them all by enjoying a variety of foods.

THE BASIS ROAD MAP TO SUCCESS

The four food groups work as a team – foods are divided into these groups according to the nutrients they provide.

The main fuel used by the body during exercise is carbohydrate Circulates in the blood to provide energy Carbohydrate Glucose Stored as glycogen in muscles and in the liver Converted to fat

The best choices of CHO are: Complex carbohydrates – whole grain bread, pasta, rice, cereal, legumes, starchy vegetables and fruit

REPLENISHING GLYCOGEN FOR MULTIPLE DAY EVENTS

Protein Muscle Building Nutrition The ultimate goal of training is to improve in your sport or event. As an athlete, muscle is definitely important. For sports or events where strength and power are critical, building muscle is the objective.

PROTEIN – THE FACTS Protein is the basic substance of all body cells (muscle, connective tissue, skin, hair). Excessive quantities do not help performance. Balanced diet = adequate protein

FLUIDS Maintaining Hydration Water is the most important and often most neglected nutrient for athletes 70% of muscle and 60% body weight

Water Transports nutrients to cells and detoxifies the body Most important function is body temperature regulation – active muscles generate heat, evaporation of sweat is the most effective method to cool the body.

Sweat is derived from plasma – the major portion of the blood. Therefore, excessive sweating without fluid replacement decreases blood volume. This results in less blood to the heart and muscles, and therefore less oxygen is available for those exercising muscles. RESULTING IN FATIQUE!!!!

What about Sport’s Drinks?

“A great diet cannot make an average athlete elite, but a poor diet can make an elite athlete average”. Dave Costill, 1977

Let’s take a BIG step back…

Counseling & Education Clinical Interventions Long Lasting Protective Inventions Changing the context to make individuals’ default decisions healthier Socioeconomic Factors Increasing Population Impact Increasing Individual Effort Needed From: Thomas R. Frieden, MD, MPH. American Journal of Public Health April 2010, Vol 100, No. 4 Health Impact Pyramid

Where are all of these athletes eating?

Policy 711- Healthier Foods and Nutrition in Public Schools Purpose: To establish the minimum requirements for healthy foods in New Brunswick’s public schools by setting standards for healthy food awareness, food options available in schools and sale of foods in and through the public school system.

Healthy Foods in Recreation Facilities… It just makes sense

How can we move this forward? Role models- athletes, teachers, leadership students Ask for healthy options at community recreational facilities Ask parents to provide healthy food and beverages for canteens Healthy fundraising for sports teams Disseminate information from tool kit

Your Ideas???

Thank you!