Eating for Peak Performance Answers to the top ten questions

Is your performance suffering? Do you: Do you: –Drink water or sports beverages before you feel thirsty? –Get most of your calories from carbohydrates? –Include at least 20% fat in your diet? –Rely on food rather than supplements for your daily nutrition?

Activity & Diet Priorities… Listed in Order of Priority 1. Fluid needs 1. Fluid needs 2. Calorie needs 2. Calorie needs 3. Adequate Carbohydrates 3. Adequate Carbohydrates 4. Increased protein especially for strength & endurance athletes 4. Increased protein especially for strength & endurance athletes 5.Adequate fat 5.Adequate fat 6.Micronutrients (vitamins and minerals, such as calcium & iron) 6.Micronutrients (vitamins and minerals, such as calcium & iron)

Hey….Did You Catch the Message of the Last Slide? After assuring that fluid needs are met, the next most important nutritional concern for the athlete is…..

Eating Enough Calories!!! A competitive athlete really needs to Eat, eat, eat!!! Fuel that fire!!! Keep it going!!!

The Energy Diet Having energy is synonymous with consuming energy Having energy is synonymous with consuming energy With too few calories you feel: With too few calories you feel: –Weak and tired –Performance suffers –More prone to injuries There is no pill, potion or powder that can enhance your performance like the right foods and fluids

What is the energy diet and what foods do I need? Best balance for sports diet includes: Best balance for sports diet includes: –60-65% of calories from carbohydrates »Bodys main source of energy »Found in potatoes, bread, cereals, grains, pasta, milk, yogurt, vegetables and fruit »Oatmeal, spaghetti/rice, dried fruits are excellent, inexpensive carbohydrate rich foods

Energy diet continued 10-15% of calories from protein 10-15% of calories from protein –Form basic structure of body tissue and organs –Used for growth and repair of cells –Found in eggs, milk, cheese, nuts, meat, fish, poultry, dried beans, split peas, and lentils –Baked beans, tuna, peanut butter, low-fat milk excellent, inexpensive source of protein

Energy diet continued 20-30% of calories from fat 20-30% of calories from fat –Provide energy and are used for growth and repair of tissues –Found in olives, nuts, cheese, meat, fish, poultry, butter, margarine, oils, whole-milk dairy products, avocado, mayonnaise

Are there foods I shouldnt eat? Eating healthy doesnt mean giving up all sweets, fats, or snacks Eating healthy doesnt mean giving up all sweets, fats, or snacks Moderation with high-fat, high cholesterol, alcohol and sugar Moderation with high-fat, high cholesterol, alcohol and sugar Minimize fatty red meat Minimize fatty red meat

Is snacking harmful? Athletes need to snack to meet their increased energy demands Athletes need to snack to meet their increased energy demands Well-planned snacks and pre-planning can help athletes meet their caloric needs Well-planned snacks and pre-planning can help athletes meet their caloric needs Snacks you can eat every day include: Snacks you can eat every day include: –Non-fat yogurt; fresh fruit; baby carrots; celery with peanut butter; bagel, cold cereal, fig newtons, graham crackers, rice cakes, pretzels, fruit juice, granola bars

Is an energy bar best for an afternoon snack before I work out? Fueling within an hour of exercise boosts stamina and endurance Fueling within an hour of exercise boosts stamina and endurance Energy bars (luna, cliff, etc) provide varying amounts of calories, carbohydrates, fats, proteins, vitamins Energy bars (luna, cliff, etc) provide varying amounts of calories, carbohydrates, fats, proteins, vitamins For athlete, primary need is bar with reasonable amount of carbohydrate For athlete, primary need is bar with reasonable amount of carbohydrate

Energy bars continued Meant to be supplement to diet not meal replacement Meant to be supplement to diet not meal replacement Convenient but expensive calorie source Convenient but expensive calorie source Same energy can be found in healthy less expensive snacks Same energy can be found in healthy less expensive snacks Key is to find out what foods or bars work best Key is to find out what foods or bars work best

Why are fluids so important? Water/fluid replacement is most important nutritional concern for athlete Water/fluid replacement is most important nutritional concern for athlete Loss of fluid results in less volume of blood circulating Loss of fluid results in less volume of blood circulating As little as 2% body weight loss can decrease performance As little as 2% body weight loss can decrease performance Signs of dehydration include: Signs of dehydration include: –Fatigue, headache, loss of strength, dizziness, muscle cramping, poor sleep, racing heart

How much fluid should I be drinking? Maintain hydration on day-to-day basis Maintain hydration on day-to-day basis Need to replace maintenance needs and daily losses (sweat, respiration, etc) Need to replace maintenance needs and daily losses (sweat, respiration, etc) Maintenance fluids equal 0.5oz per pound of body weight (e.g. 150 pound person should drink 75 oz per day) Maintenance fluids equal 0.5oz per pound of body weight (e.g. 150 pound person should drink 75 oz per day) Drink before, during and after exercise Drink before, during and after exercise

Monitoring hydration Weight Weight Urine frequency, color, odor Urine frequency, color, odor Thirst is NOT an accurate indicator of how much fluid you have lost Thirst is NOT an accurate indicator of how much fluid you have lost

Which is betterwater or a sports drink? Fluid transport to tissues is equal with water or sports drink Fluid transport to tissues is equal with water or sports drink Sports drinks have added edge of carbohydrates for energy and provide some electrolytes lost in sweat Sports drinks have added edge of carbohydrates for energy and provide some electrolytes lost in sweat Concentration and types of sugar vary between drinks Concentration and types of sugar vary between drinks After a workout, carbohydrates and fluids can be replaced with fruit juices After a workout, carbohydrates and fluids can be replaced with fruit juices

Whats the purpose of a pre- competition meal? To keep you from feeling hungry before and during the event To keep you from feeling hungry before and during the event To maintain the levels of sugar in your blood for your muscles to use during training and competition To maintain the levels of sugar in your blood for your muscles to use during training and competition Food you eat 5 minutes to 4 hours before activity will be beneficial for your muscles and brain Food you eat 5 minutes to 4 hours before activity will be beneficial for your muscles and brain

When should I eat before exercise and what is a good pre competition meal? Before a 6 am workout? Before a 6 am workout? Before a 10 am soccer game? Before a 10 am soccer game? Before a 3 pm practice? Before a 3 pm practice? Before a 7 pm soccer game? Before a 7 pm soccer game? During an all-day soccer tournament? During an all-day soccer tournament? After practice or my game? After practice or my game?

Do I need vitamins and supplements? To date, no evidence suggests that extra vitamins will enhance athletic performance, increase strength or endurance, increase energy or build muscles To date, no evidence suggests that extra vitamins will enhance athletic performance, increase strength or endurance, increase energy or build muscles Supplements appropriate for certain high- risk individuals Supplements appropriate for certain high- risk individuals Most people get adequate supply of vitamins if consuming well-balanced diet Most people get adequate supply of vitamins if consuming well-balanced diet

Bottom Line- For Peak Performance You must INVEST IN NUTRITION