1. Performance Nutrition Presented By: Laura Anderson Acrobat and Combat Sport Dietitian Laura.Anderson@usoc.org

2. Why Nutrition? Most overlooked edgeMost overlooked edge Work with their body not against itWork with their body not against it Food is fuelFood is fuel Serious athletes have nutrition plans!Serious athletes have nutrition plans!

3. Daily Fueling The 3 R’s….. Replace Replenish Repair damage

4. “Everyday” Nutrition Normal growth and development Immune system Quality of workouts Recovery from workouts and competitions

5. Adequate Fueling “Recovery” Nutrition is happening all day, every day!

6. Nutrition Throughout Training Year

7. Nutrition Periodization Training Cycle Needs Meet Nutritional Needs –Preparation Phase, Competition Phase, Transition Phase The Preparation Cycle: A new beginning / The base is being built! –Appropriate phase for wt. loss goals to occur –Dial in on eating like an athlete –Easing in on sport specific training Begin building training volume, intensity is moderate

8. Nutrition Periodization Training Cycle Needs Meet Nutritional Needs The Competition Phase –Intensity is up! –Active weight loss goals should be complete –Focus on daily eating regime for energy and recovery Transition Phase –Weight Management phase

9. When Immediately (shoot for 30-60 minutes) after workouts –Especially when doing >1 workout per day Conditions within the body post-workout are optimal for recover if the proper nutrients are provided Consuming carbohydrate & protein right after workout / event will: –Restore fuel in muscle (glycogen) –Increase synthesis of muscle protein

10. What Makes a Good Post Exercise Food? Label Information Snack Bars Post Exercise Bars Carbohydrate 15—30g30 – 100g Protein < 6 g 6—20g (.1--.2 g/ kg)

11. Post Exercise Choices Quick & Easy Sport Bars Beverage / Drinks Other Foods Power bar RecoveryMilk based fruit SmoothieLow fat yogurt with granola Cliff barLow Fat Chocolate MilkLean Meat sandwich Luna Sunrise BarCarnation Instant Breakfast Peanut butter and jelly sandwich Gatorade Energy BarBoostFruit with Nut Butter Kashi Go Lean BarEnsureCottage Cheese with Fruit First Endurance BarEndurox R4 Single Serve Tuna Packs with crackers EFS Sport barMix 1Fruit salad with yogurt Breakfast Erin Baker’s Cookie Powerbar Recovery drinkBowl of cereal with skim milk GeniSoy BarChocolate Silk Soy milkTrail mix w/ a piece of fruit Powerbar Performance Ultragen (by First Endurance) String cheese w/ a piece of fruit Veggie burger on pita bread

12. Factors affecting Hydration Status Often greater dehydration threats in training then competition –Establish net fluid loss by weighing yourself before and after a session –Change in training regime is a good time to reassess your goals. Generally about 24 oz of fluid needs to be consumed for each lb lost during training----try not to get stuck needing much more then that! It becomes a challenge and unrealistic to make up a lot.

13. 3 lbs 4.5 lbs 6-9 lbs 12 lbs Looking at a 150 lb guy 2% 3 % > 6% 4-6% Effects of Dehydration on Physical Performance

14. Keeping Up with Hydration Status Monitor urine color (should be a light straw color) Focus on fluids all day –Not just during workouts and practice –Plan ahead for airline travel! –Consume at least 8-16 oz fluid per hour of airline travel Re-hydrate after weigh-in

15. Keep the Doctor Away Taking care of the Immune System –Enjoy a good range of fruits and vegetables (more color the better!) –Include Omega-3 fatty acids in the diet –Aim for recommended amount of fiber –Key: Usually the bigger variety of foods you consume the more opportunity you are giving your body to receive adequate nutrients.

16. Competition Day Major Goals of pre-event meal: –Finish topping off glycogen stores in muscles and the liver. –Top-up fluid levels –Leave the GI system feeling comfortable during the event---not too hungry, but not over filled or prone to upset –Leave you feeling confident and ready to perform at your best!

17. Pre-Event Meal Tips Experiment! –Know type, timing and amount of food that works best for you. High fat foods can sometimes be a problem Practice in minor competitions or a regular practice Competition Schedule---it may be difficult to recover food and fluid levels between fights –Post-event, pre-event, and during event share an equal role… Don’t neglect opportunity to plan out an eating schedule.

18. During Competition Attempt to make a fuel schedule after receiving your tournament competition times –Food / drink choices should be appealing to you with adequate time to consume. –A variety off foods can be considered as long as GI distress isn't an issue.

19. Post Competition Post Match Recovery –Maximize recovery by following post exercise guidelines. –Remember---the first few hours are important as the body will make better use of carbohydrate at that time –Don’t rely on being able to have something at the competition venue---bring your own supplies!

20. Fueling your body properly can provide you with a performance edge over your competitors. Don’t Miss Out!!!