1. Performance Nutrition Annandale Atoms Girls Basketball Cheryl Toner, MS, RDN Sports Dietitian toner@cdtconsult.com

2. Physical Conditioning Strategy Desire Mental Coaching Toughness Performance Nutrition PERFORMANCE NUTRITION A TEAM PLAYER THAT MAKES THE DIFFERENCE Cheryl Toner, Sports Dietitian toner@cdtconsult.com

3. 5 Ways to Amplify Sports Performance 1.Start and stay hydrated. 2.Get a good night’s sleep. 3.Eat enough. 4.Eat the right stuff. 5.Eat it at the right time. Cheryl Toner, Sports Dietitian toner@cdtconsult.com

4. 1. Start & Stay Hydrated- Why?  Muscle cramps  Loss of coordination  Fainting  Personality change  Decreased blood pressure  Increased core temp  Increased heart rate  Headache  Flushed skin  Weakness  Poor concentration  Light headedness  Nausea  Vomiting Apple juice or lemonade? Do you feel/experience… With weight loss of 2% or more! Cheryl Toner, Sports Dietitian toner@cdtconsult.com

5. 1. Start & Stay Hydrated- How? Before exercise 150 lb After exercise 147 lb 3 lb (2% of starting body weight!) 3 x 20 = 60 oz needed to replace lost fluids Cheryl Toner, Sports Dietitian toner@cdtconsult.com

6. TimeMeal/EventFluid Intake 6amBreakfast1-2 cups, including milk Mid-MorningClasses2 cups, sip regularly on water Mid-DayLunch2-4 cups, including milk Mid-AfternoonClasses/ Pre-Training2 cups water, sip regularly on water 4-5:30pmTraining2-5 gulps every 15-20 minutes By 6pmPost-TrainingRecovery milk or other beverage 7-8pmDinner2 cups, including milk 9-10pmBedtime1 cup water Cheryl Toner, Sports Dietitian toner@cdtconsult.com 1. Start & Stay Hydrated- Have a plan!

7.  Most common reason for skipping breakfast  Sleep deprivation has metabolic affects – Reduced insulin sensitivity and higher diabetes risk – Increased appetite – Reduced energy expenditure  No amount of food or fluids will correct for lack of sleep 2. Get a Good Night’s Sleep Cheryl Toner, Sports Dietitian toner@cdtconsult.com

8. ENERGY = CALORIES  Calories are a measure of energy  Your body uses energy to do work  FUEL RMR GrowthDaily Activity Exercise + + + Cheryl Toner, Sports Dietitian toner@cdtconsult.com 3. Eat Enough

9.  Eat the right amount of energy (calories) for YOUR body ‒Carbohydrates, Protein, Fat ‒MICROnutrients help your body use calories well ‒RDA - general guidelines ‒You are unique! Stages of development Frequency, intensity, duration of physical activity Cheryl Toner, Sports Dietitian toner@cdtconsult.com 3. Eat Enough- for YOU

10.  Weight loss  Strength loss  Poor adaptation to training  Diminished performance  Soreness, joint pain  Lethargy (tiredness)  Chronic fatigue  Micronutrient deficiency  Respiratory infections  Menstrual or endocrine abnormalities  Decreased bone mineral density Cheryl Toner, Sports Dietitian toner@cdtconsult.com 3. Eat Enough- What if I don’t?

11. 3. Eat Enough- Snack for success  Handful of nuts + orange  Greek yogurt + apple  1 cup skim chocolate milk  ½ nut butter + jelly sandwich  ¼ cup dried fruit + nuts + cereal  Hummus + veggie roll-up  ½ cup tuna + crackers 3 meals + 2-3 snacks + fluids

12. http://www.teamusa.org/About-the-USOC/Athlete-Development/Sport- Performance/Nutrition/Resources-and-Fact-Sheets

13. 4. Eat the Right Stuff- Balance & variety  Vegetables 3+  Fruits 3-5  Grains 9-15  Milk Products/Alternatives 3  Meat/Plant Protein Foods 12 oz  Spices for flavor!  Fluids 3 meals + 2-3 snacks + fluids

14.  Jump-start metabolism  Enhance energy level  Provide fuel for classes and workouts  Athletes who eat breakfast really do eat more appropriate amounts throughout the day than people who skip 5. Eat it at the Right Time- Breakfast Cheryl Toner, Sports Dietitian toner@cdtconsult.com

15. 2 slices of whole wheat toast 2 tablespoons of peanut butter 1 banana 2 cups lowfat milk 5. Eat it at the Right Time- Breakfast Cheryl Toner, Sports Dietitian toner@cdtconsult.com Smoothie ½ cup lowfat Greek yogurt ½ cup fruit juice ½ cup frozen berries or banana ice Omelet Wrap 2 eggs 1 oz cheese 1 oz chopped ham 1 whole grain tortilla 1 cup of 100% fruit juice Sandwich 3 oz turkey 1 oz cheese 2 slices whole wheat bread 1 cup 2 cups dry cereal 1 cup lowfat milk 1 oz nuts 1 pear

16.  Spread protein evenly throughout day  Protein in post-resistance workout snack – Minimize muscle breakdown – Maximize muscle growth – Normal hormonal and immune functions 5. Eat it at the Right Time- Protein Cheryl Toner, Sports Dietitian toner@cdtconsult.com

17.  1 ounce meat  2 eggs  1 cup milk/yogurt  2T peanut butter  1 ounce cheese  2/3 cup beans  1/3 cup nuts Cheryl Toner, Sports Dietitian toner@cdtconsult. com 5. Eat it at the Right Time- Protein About 10 g protein:

18. 5. Eat it at the Right Time- Fueling Training  3-4 hours before training – Foundation: long-lasting carbs – + high-quality lean protein – Before game: low fat, low fiber, not spicy, nothing new, nothing risky  30 minutes to 1 hour before training ‒ Fruit ‒ Crackers/Pretzels ‒ Honey/jam sandwich ‒ Focus on carbs, low fiber, fat, protein  After training  Replace carbs, add protein especially after resistance exercise

19. Questions?