Eat Like You Mean It Sports Nutrition Amy Mullins, MS, RDN Family & Consumer Sciences Laurie Osgood Family & Consumer Sciences

Soccer is an intense sport -Lots of running and Lots of sweating! -Requires lots of energy -Carbohydrate, fat, and protein supply calories -Calories make energy Not just ANY energy will do Soccer is an intense sport

If this is what you’re eating… YOU CAN DO BETTER!

Eating better Everyday food, not just what you eat right before practice or a game, builds up your supply of: Energy Micronutrients Hydration

Good decisions Often making good decisions begins with PREPARATION & PLANNING! Maybe that means: Getting up a few minutes earlier to eat breakfast Bringing lunch and snacks from home Choosing different “fast-food” lunch places Knowing the best choices at frequented restaurants Bringing a water bottle from home

Your Everyday plan Breakfast Lunch Dinner Snacks Don’t skip Meals

Your everyday plan Good carbohydrates (fruits, vegetables, milk & dairy, whole grains) Lean protein (chicken, beef, pork, fish, peanut butter, nuts, eggs, cheese) Good fats (less fried foods, less fatty meats, less cookies/snack cakes/chips/junk snacks)

Examples-----Breakfast Oatmeal, almonds or walnuts, low-fat milk, banana Whole wheat toasted scrambled egg and cheese sandwich, orange or apple juice Whole wheat banana peanut butter waffle sandwich, low-fat milk Dried fruit, nuts, cheerio trail mix and yogurt cup

morning energy 10 grams of protein 15 to 30 grams carbs 100 to 250 calories

morning energy 10 grams of protein 15 to 30 grams carbs 100 to 250 calories

Examples-----lunch

Lunch from Home Turkey or Ham & cheese sandwich or wrap, apple or banana, baked chips Peanut & Butter sandwich, banana or grapes, yogurt or pudding cup

Cafeteria Lunch Lean protein = meat? Good carbs = fruit, milk, bread Easy on the fat Hydration = milk, 100% juice, WATER

Fast food Lunch

Fast food lunch 4 For $4…What a Bargain

Experiment and build a better lunch Bread Protein Produce Sauce Sides Drink Burrito Wrap Sandwich

Fast food options Good carbs Low in FAT Lean Protein Grilled Not Fried Avoid high fat meats like hot dogs, sausage, pepperoni, salami, etc. Pizza is okay if its light cheese and meat, heavy veggies Easy on the Fries—choose sides like baked potato, soup, cooked veggies, or cut fruit Avoid soda and other empty nutrition drinks—choose water, 100% fruit juice, milk

Examples-----dinner

Examples----dinner Pasta, meat sauce, mixed vegetables, low-fat milk Grilled chicken sandwich on whole wheat bun, baked beans, grapes, milk Grilled chicken or steak fajitas, black beans, peppers & onions, shredded cheese, guacamole, salsa, and a side of corn, milk Grilled lean pork chop, baked sweet potato, green beans, fruit, milk

Examples-----snacks

Examples----snacks Whole fruit (apple, orange, banana, grapes) with string cheese Peanut butter and celery, apple, or banana PB & J sandwich Dried fruit and nuts trail mix Hummus and carrots/celery Granola or cereal bars Cheese or peanut butter crackers

Your practice/Game plan To keep enough glycogen stored and enough glucose ready for use…carbohydrates should make up most of your food intake (50%).

BEFORE: DURING: AFTER: (4 hours) Drink 7-20 oz. of water or a sports drink (3-4 hours) Eat a meal high in good carbs, moderate in lean protein, low in fat (1 hour – 30 min.) Eat a snack high in good carbs, moderate in lean protein, low in fat DURING: (every 15-20 min.) Drink 5-10 oz. of sports drink or water AFTER: (within 30 min. post-exercise) Snack with good carbs and lean protein, low-fat (within 2 hours post-exercise) Meal with good carbs and lean protein, healthy fat (over the next 24 hours) Replace every pound of fluid lost, by drinking 16-24 oz. water or sports drink

References: Amy Mullins Registered Dietitian/Nutritionist Photo credits: www.pexels.com www.pizzahut.com www.wingstop.com www.wendys.com www.chickfila.com www.produceforkids.com www.naturesownbread.com Sources: www.scandpg.org www.nutritioncaremanual.org Amy Mullins Registered Dietitian/Nutritionist Email questions and comments! AmyMullins@UFL.edu