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

2. 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

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

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

5. 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

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

7. 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)

8. 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

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

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

11. Examples-----lunch

12. 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

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

14. Fast food Lunch

15. Fast food lunch
4 For $4…What a Bargain

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

17. 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

18. Examples-----dinner

19. 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

20. Examples-----snacks

21. 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

22. 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%).

23. 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 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 oz. water or sports drink

24. References: Amy Mullins Registered Dietitian/Nutritionist
Photo credits:
Sources:
Amy Mullins
Registered Dietitian/Nutritionist
questions and comments!