Fueling Performance: The Latest in Sport Performance Nutrition

What is today’s game plan? 1. Fueling in today’s sport world 2. Truth about carbohydrate (and how to battle the hype) 3. Timing food to maximize performance 4. Latest research on: ▫ Protein and muscle ▫ Carbohydrate and performance ▫ Supplement use (and abuse)

What is WINforum? WINforum is a science-based sports nutrition resource for student-athletes, parents, coaches and professionals in the field of athletics.

What we do We educate athletes, parents and coaches in science based sport nutrition, in an effort to enhance performance on and off the field. Online: Quarterly newsletter On-site workshops Sport Nutrition Clubs

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Food is good here 7

Sport Nutrition is Nutrition Science Diet or Weight Loss Nutrition Sport Nutrition VS

Carbohydrates: the truth Research shows 1. #1 energy source for exercise 2. Everyday carbs vs occasional carbs 3. Kenyan runners 76% carb diet 4. Low carb diets not performance enhancing 9

Protein power? New research: gram “doses” of protein best ▫ Dairy, chicken, fish, meat, eggs, hummus, bars, protein powder? Is more better? High protein diets not performance enhancing 10

Does fat make me fat? Important to time fat around training Plant fats best ▫ Almonds, avocado, olives, oil Dairy fat-ok Helpful to increase satisfaction 11

Leaner, faster & stronger athletes: 1…2…3 Timing is key 1. Make breakfast mandatory 2. Time meals and snacks through the day 3. “Book-end” workouts 12 Interested? Check out Dan Benardot’s research on nutrient timingDan Benardot’s

1. Eat BREAKFAST Fill the tank- set an example ▫ Team breakfasts? 30% of total energy BEFORE lunch ▫ Whole grain bagel w/cream cheese and fruit ▫ Granola and nuts cereal w/ milk and fruit ▫ Toaster waffles w/peanut butter, milk and fruit ▫ Microwave egg sand and yogurt ▫ Toaster Waffle “big mac” 13 Use WINFORUM.ORG for high performance, on-the-go meal ideas

2. EAT more when more active Maintains energy and muscle mass Eat carbohydrates AND protein every 3-4 hours 14 Prep and pack snacks and meals ▫ Apple with PB ▫ Granola with yogurt ▫ Toast with eggs ▫ Ham and cheese crackers

TIMING meals and snacks Keep the muscle, lose the fat Breakfast Snack Lunch Pre-Practice Snack Practice Fuel –Sport Drink or Sports Food Post Practice Snack Dinner Snack (optional, are you hungry?) **Time meals and snacks no more than 3-4 hours apart**

3. “Bookend” workouts with food and water Eat and drink before and immediately after practices and games Eat two meals and a snack before practice Eat a recovery snack immediately after activity ▫ Chocolate milk ▫ Drinkable yogurt ▫ Energy Bar 16

Pre-practice nutrition Eat familiar foods Choose foods rich in carbohydrates, moderate in protein, and low in fat Allow plenty of time for food to digest ▫ 3 hours for a large meal ▫ 2 hours for a smaller meal ▫ 1 hours for a snack 17

Fuel during practice 18 During extended practice/game time, the body needs fuel and hydration 30-60g Carb/hour ▫ Keep the machine fueled ▫ Liquid/Solid Drink frequently

Post practice: REFUELING 19 Eat/drink carb and protein IMMEDIATELY post practice (= 30 minutes) Then eat a meal (<2 hrs) High carb, low fat, moderate protein Include plenty of water REST

Athlete case study yo multi-sport high school athlete complains of fatigue and is frequently sick. Athlete practices hours per week and gets good grades. 1. What is the first thing to check on? 2. What are next steps in helping?

Athlete case study 2 14 yo female HS soccer player wants to lose weight. Athlete practices 10 hours per week and has 1-2 games on the weekends. When you see her eat, it is usually salads and protein. 1. What is the first thing to check on? 2. What are next steps in helping? 21

Can you be too healthy? Good eating gone bad Orthorexia disguised as healthy eating AKA “Clean eating” Interrupts life Restrictive Usually increase in performance then dramatic decrease (injury, fatigue, etc) 22

What about supplements? FOOD FIRST POLICY Multi-Vitamin for insurance? Omega 3 Supplement (Fish Oil) for recovery BE AWARE: Certain supplements contain ingredients NOT listed **Before taking any supplement, ask your healthcare provider**

Sport Nutrition Cheat Sheet: The Basics Eat 3 meals and 2-3 snacks every day Eat at least three foods at each meal ▫ Sandwich, fruit, granola bar, milk Combine 2 foods at snacks ▫ Apple and peanut butter Timing: Eat every 3-4 hours during the day

Tools you can use… 25

THE WINforum GAME PLAN Find it in “Downloadable Materials” at

MyPlate.gov Use MyPlate as a food selection and portion guide A healthy diet of fruits, vegetables, whole grains, lean protein and low-fat dairy

pinterest 29

Olympic food charts here 30

WINNING nutrition = winning performance 31

32 Want more info? WINforum : Momentum Nutrition: American Dietetics Association: MyPlate: PowerBar:

Emily Edison, MS, RD, CSSD Sports Dietitian WINForum Coordinator Momentum Nutrition For more information contact: