Sports Diet Dilemmas
Learn Facts About Sports Nutrition, Energy
Drinks & Dietary Blunders
Emily Edison, MS, RD
Sports Dietitian
WINForum Coordinator
Owner Momentum Nutrition & Fitness
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Since 2003 the WINForum has
• conducted objective nutrition clinics & provided sports nutrition
information
• taken questions from student athletes and provide credible
responses from objective registered dietitians.
• encouraged a healthy sports based diet of fruits, vegetable, whole
grains, lean protein, and low-fat and fat free dairy
Follow the WINForum Online
WINForum.org
• Summaries from WINForum clinics
• Downloadable Sports Nutrition Game Plan
Facebook.com/WINForum
• Updated daily with healthy eating ideas for
athletes
• Q&A with coaches, athletes and nutritionists
Twitter.com/WINForum_org
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Trending nutrition topics for coaches and
parents
Send tweets to our dietitians!
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Coaches, athletes and trainers
want to know…
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The difference between ‘fast food’ and ‘fatty foods’
Media influence on the athlete
Understanding portion sizes
Foods for healing injuries
Tips to keep muscle, but lose fat
Common game day mistakes
Fast Food vs Fat Food
• Eat healthy at fast food :
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Skip the sauces
Order baked or grilled
Order a smaller size
Drink milk instead of soda
• Frequent healthier
choices:
• Quiznos, Subway,
Chipotle
For more information, go to WINForum.org
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How does the image of ‘perfection’ in
the media affect our athletes?
• Pictures are PhotoShopped
• If Barbie were a real
woman, she would be 5'9"
tall, 110 lbs, have a 39" bust,
an 18" waist, 33" hips and a
size 3 shoe.
• Athletes cannot look like
this and have energy on the
field
For more information, go to WINForum.org
Before
After photoshop
Does she look healthy to you?
How do I know how much food should be in
my portion?
• Significant changes in
portions over years
• Your portion depends on
your activity level and
goals
• Be aware when reading
labels
• A single packet of food can
be 2 or more servings
For more information, go to WINForum.org
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Portions: 20 years ago vs. now
MyPlate
• Use MyPlate as a
portion guide
• A healthy diet of
fruits, vegetables,
whole grains, lean
protein and low-fat
or fat-free dairy
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Am I eating the right foods?
Use this checklist:
3-5 Fruits (tennis ball)
3-5 Veggies (1/2 cup)
3-4 Dairy (1 cup or 1.5 oz)
3-4 Meat Protein Servings (3-4 oz)
8-14 Grain Servings (1 slice, ½ cup)
A couple extras (cookie, salad dressing)
For more information, go to WINForum.org
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How to remember serving sizes…
By comparison:
• 1 cup dried cereal = baseball
• 3 oz cooked meat = deck of cards
• Small baked potato = computer
mouse
• ½ cup = tennis ball
• 1½ oz cheese = 3 (1 inch) cubes
• 2 tbsp peanut butter = 1 golf ball
For more information, go to WINForum.org
What foods that can help with healing
injuries?
 Optimize vitamin,
mineral status (Ca, Zn,
Fe, D, Mg, A)
 Ensure adequate
protein
 Modify calorie intake
 Get support for
depression and
disordered eating
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Eat the Rainbow!
Are all calories created equal?
• Candy vs whole
grains
• Short term energy vs.
longer lasting
nutrient rich energy
• Closer to earth more
nutrition
For more information, go to WINForum.org
What are some ‘health foods’ that are
actually unhealthy?
• Diet soda – artificial sweeteners
• Sugar Free Popsicles
• Rice cakes – lacks nutritional
content, pair with PB
• Fruit cocktail juice – limited real
fruit, sugar added
• Fruit Roll-ups
For more information, go to WINForum.org
How do I gain muscle while losing fat?
1. Eat more when you are more
active
2. Choose high carbohydrate,
moderate protein, nutrient
dense foods
3. Choose foods that are baked or
grilled, not fried
4. Limit sugary foods
5. Never skip breakfast
For more information, go to WINForum.org
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Why not a “fad diet”?
• Lose weight, but also lose
energy
• Weight gain after diet is
complete
• Change in mood
• Can lead to more serious
problems such as eating
disorders
For more information, go to WINForum.org
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Winning at Losing
What are some common game day
mistakes?
• Trying new foods
• Not staying hydrated
• Consuming energy
drinks
• Eating too much or too
little food
For more information, go to WINForum.org
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Are energy drinks a good way to get a
boost of energy on the field?
• Claims of ‘no crash’ are not
true (not regulated by
FDA)
• Lots of caffeine; harmful
substances not FDA
approved
• Players can test positive on
drug tests from energy
drinks
For more information, go to WINForum.org
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The Sports Nutrition Game Plan –
Make it Work for You!
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Energy Filled Eating Plan
• Breakfast
• Snack
• Lunch
• Snack
• Dinner
• Snack (optional, are you hungry?)
**Time meals and snacks no more than 3-4
hours apart**
For more information, go to WINForum.org
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Nutrition Pre-Exercise- Eat & Drink
• Stay hydrated daily
• Check urine color
• 2–3 hours before
exercise: Drink 14–20 oz
• During active warm-up:
8 fl oz, about 8
swallows/gulps
For more information, go to WINForum.org
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Breakfast: Build a base
• Did you know? People who
skip breakfast tend to have
a slower metabolism
• Eat 1/3 (or more) of your
calories at BREAKFAST
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What’s Next? Lunch!
• Carbohydrate driven with
protein and a little fat
• 3 or more foods
▫ Turkey bagel sandwich,
mango, yogurt, granola bar
▫ Chicken burrito, berries,
milk
▫ PB and J, low fat yogurt,
banana
▫ Ham and cheese rollup,
juice, wheat crackers
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Snack Attack
Low in fat, high in carbs!
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Sports Bars
Low-fat muffin and skim milk
Microwaved egg (1.5 min) on English muffin
Fruit and yogurt with whole wheat bagel
Yogurt with granola
Toaster waffle w/ peanut butter and jam
String cheese and fruit
Boost sport drink
Fig Newtons
Crackers + Cheese
Trail Mix
Peanut Butter Pretzels
HB egg with Bread
For more information, go to WINForum.org
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Game On!
Nutrition During Exercise
• Replace fluid losses and
maintain blood glucose for
performance
• Use online sweat calculator
• 30-60 g CHO/hour = 16 oz+
Gatorade/hr
• Eat snacks provided at halftime
• Drink fluids throughout the
game
For more information, go to WINForum.org
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Post Exercise: Re-hydrate, Re-Fuel, Rest
• Weigh yourself before and after exercise. For
every pound you lose, drink 16-24 fluid ounces.
• Athletes carry a water bottle
• Cool flavored drinks seem to assist in hydration
For more information, go to WINForum.org
Re-Fuel: Sample Post Workout Ideas
(carb and protein)
• Yogurt and Yogurt
Drinks
• Granola bar and string
cheese
• Muffin (w nuts)
• Fruit and bagel
• What do you eat??
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Why Chocolate Milk?
• Chocolate milk and sport
drink equally effective in
refueling athletes for
repeated bout of exercise
• Endurox R4 50% less
time to exhaustion
• Perfect 3-4g carb:1g
protein ratio
For more information, go to WINForum.org
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Dinner: Re-fuel continued…
• Carbohydrate driven
meal with lean protein
and healthy fat
• Divide plate into thirds
• Samples:
▫ Salmon, green beans,
brown rice, milk
▫ Chicken and veggie pasta,
green salad, milk
▫ Quinoa salad, steamed
broccoli, yogurt parfait
For more information, go to WINForum.org
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Top Sport Nutrition Tips
1. WINForum Sports Nutrition Game Plan
2. Coaches: ask students to use the PLAN
3. Allow time to hydrate and fuel at practice
and games
4. Remind athletes to REST
For more information, go to WINForum.org
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Where to go for more info:
• WINForum : www.winforum.org
• Momentum Nutrition & Fitness:
www.momentum4health.com
• American Dietetics Association: www.eatright.org
• MyPlate: www.choosemyplate.gov
• PowerBar: www.powerbar.com
For more information, go to WINForum.org
Emily Edison, MS, RD
WINForum Coordinator
For more information contact:
206-682-3699
info@winforum.org
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