1. Proper Fueling On & Off the Field: Nutrition 101 for Your Athlete
Presented By
Christine Patorniti, RD
Registered Dietitian for ShopRite of Livingston

2. Sports Nutrition Basics
Fueling Goals:
Eat Small, more frequent meals to keep energy level up.
Ex. Breakfast => Snack => Lunch => Pre Workout Snack=>Post Workout Snack=> Snack => Dinner => Snack
Nutrients to give your Body energy
Carbohydrates
Protein
Fat
WATER

3. Carbohydrates Body’s main choice of energy for fueling
Contains B-Vitamins
Should contain the largest part of the diet
Simple Carbs:
Jelly, Cookies, Candy, Drinks
Complex Carbs:
Breads, Pasta, Cereal, Bagels
Fruit
Vegetables
Corn, Peas, Potatoes
Dairy
Starches
Gels, Goos, Blocks, Sports Drinks
Whole Grain and Wheat Products

4. How Much Carbs…
Amount depends on frequency, intensity, duration, and individuals fitness level
No real % recommendations for carbohydrate intake for athletes
General recommendation: 50-60% of total daily intake
Carbohydrate recommendations for atheletes…
5-7 g CHO/kg BW for athelets in off-season & for those trying to ‘lean out’
7-10 g CHO/kg BW for endurance athletes
11 g CHO/kg BW for ultra-endurance athletes

5. Protein
Protein Needs depend on level of activity: Runners vs Body Builders
Purpose: Build/Repair Muscles, hair/nail growth, boost immunity, red blood cell production
Lean meat: chicken turkey, lean ham, lean red meat, fish, tuna, turkey bacon, turkey sausage
Eggs and egg whites
Low fat dairy: milk, cheese, yogurt, cottage cheese
Nuts, seeds, peanut butter
Whey Protein: Not approved by the FDA

6. Fat Saturated Fats: “Bad Fats”
Fried Foods, Pastry/Baked Goods/Creamy Foods
Unsaturated Fats: “Good Fats”
Peanut Butter, Almond Butter, Nuts, Seeds
Olive Oil, Canola Oil
Avocado,
Flaxseed/Oil
Fatty Fish (ie. Salmon)
Remember you will get some fats from dairy products, meat, whole eggs, energy bars, etc.
Essential Fatty Acids (which aid in Brain/Heart Health) are necessary in the diet
LOW FAT DIETS BEWARE
Low Fat may not meet the needs energy needs for growth and development in young athletes
Cause Deficiencies in Fat-Soluble Vitamin Absorption
Cause Menstral Cycle Dysfunction
Gain 1-2 lbs/week: Add Calories/day

7. Pre-Exercise Eating Timing in Digestion
Pre-Exercise Meal Include:
Plenty of fluid (16-20 oz)
High in Carb + moderate in protein (Low in Fat/Fiber)
White Pasta Dinner, White Toast and Egg, White Tortilla Wrap with Chicken
Immediate Pre-Exercise meal: ~30 minutes before
High carb, little protein
5-10 oz water or sports drink
Timing in Digestion
Allow 3-4 hours for large meal: Meat, Pasta, Vegetables, Salad, Roll
Allow 2-3 hours for smaller meals: Sandwich, Crackers, Fruit
Allow 1-2 hours for blenderized meals: Smoothie/Shake
Carbohydrate Snack 30 minutes prior to Workout/Game
Gives “Burst” of Energy
High in Carb (70%) + Low in protein (30 %)
Pretzel Sticks, Crackers

8. Morning Training
Athletes who train early cannot always eat 2-4 hrs prior to work out
High Carb Snack
Energy Bar: Clif, Zone, Balance, Go Lean Crunchy, Luna, Power Bar Harvest/Triple Threat
Low Fat Energy Bars: Kashi Crunchy/Chewy, Nature Valley, Quaker Oatmeal squares
Fruit: Banana (nothing very acidic)
Plain Bagel or Dry Cereal
Drink with Carbohydrate
Gatorade/Odwalla

9. During Workout {After 1 hour of Activity}
Carbs…Carbs…Carbs = Digest the quickest- therefore provides energy the fastest
Avoid Fats, Fiber, and Protein when working out…slows digestion and doesn’t allow carbs to be fueled as fast.
calories of Carbs (30-60g Carbs) per hour AFTER 1 hour of practice
FLUID: match sweat lost, 5-10 oz every minutes

10. Mid-Practice Workout Snacks
Carbohydrates, some protein & little fat….
Energy Bars
Granola Bars
Plain Bagels
Peanut Butter Crackers
Dry Cereal with minimal nuts
High Calorie Snack
Sports Drink w/ Snack

11. After Workout 2 Hour Window of Recovery
0 – 45 minutes: Best time to eat a snack…muscles are more sensitive to absorb nutrients.
CHO: High GI foods to promote quick recovery bread, potatoes, sports drink
low fat chocolate milk
Granola bar with low fat milk
Greek Yogurt with string cheese
45 min- 2hours: Try to get a meal or larger snack
Lunch/ Dinner
This window is the most important time to consume carbs, protein, & plenty of fluids to replenish and refuel

12. Sample Menu 30 Minutes before work out
For AM practices: Aim for a breakfast with 50 grams Carb’s
30 Minutes before work out
2 ounces of raisins (about two handfuls) 30 grams of Carbohydrates
1 medium-size banana grams
1 tablespoon of honey grams
Sports / Energy Bar grams
1 serving of energy gels or gummies grams
Low-fat granola bar grams
3 fig bars grams
Mid work out:
high carbohydrate, little protein or fat

13. Proper Hydration Pre-exercise During exercise After exercise
2 hours Prior to Workout
Consume ounces water
30 minutes before Workout
5-10 ounces water
During exercise
Every minutes: 5-10 ounces water
Sports Drink are indicated after 1 hour of workout and/or very hot and humid conditions
After exercise
Drink plenty of fluids (24 fluid ounces)

14. Day Before Game… HYDRATE! HYDRATE! HYDRATE!
Aim to have 2 glasses water with every meal & snack
Avoid high sugar and high salt dishes
Have balanced breakfast, lunch, dinner and snacks (50% carbohydrates)
Early game next day: avoid late night snacking

15. GAME DAY If game is at 7 PM…
4 PM: have high CHO, moderate protein & low fat dish 2 Cups Pasta with 3 oz White Meat Chicken
6 PM: smoothie with fruit, fruit juice, and ~1/2 cup low fat milk
During Game: Proper hydration & snacking
Post Game: Carbohydrate replenishing snacks
30 min Granola bar with 1 % milk
1 hour  Turkey Sandwich & crackers
2+ hour Dinner (50 % carbohydrates) + Water

16. GAME DAY If game is at 10 AM…
7 AM: have high CHO, moderate protein & low fat dish= Pancakes with 1 egg or scrambled egg whites
830: Odwalla Smoothie or 2 fruit yogurts
During Game: Proper hydration & snacking
Post Game: Carbohydrate replenishing snacks
30 min Chocolate Milk with handful of grapes
1 hour  Fruit flavored greek yogurt with 8 oz Sports drink
2+ hour Whole Wheat Burrito with brown rice & white meat chicken/lean ground beef

17. At our Village Food Garden… for this week only!

18. Remember ALWAYS Replenish, Repair, and Rehydrate
Questions? Christine Patorniti, RD
Remember ALWAYS
Replenish, Repair, and Rehydrate