EAT 2 WIN Sport Performance Nutrition Ten Easy Tips you can teach today! Emily Edison, MS, RD, CSSD Sports Nutritionist Director WINForum Sports Nutrition www.WINForum.org Sport Nutrition is Nutrition Science Diet or Weight Loss Nutrition VS Sport Nutrition WINForum: FEED YOUR GAME Washington Interscholastic Nutrition Forum •WINForum.org: Online science-based sport nutrition resource •Sport nutrition clinics for coaches, trainers, student athletes and parents For more information visit www.winforum.org or e-mail questions/comments to [email protected] WINForum Online Did you know? Sports nutrition can help your athletes: ◦ ◦ ◦ ◦ ◦ Play better Heal faster Have more energy Be in a better mood Get better grades FOOD = FUEL Sport Nutrition “Cliff Notes”: Top Ten Tips for Coaches 1. 2. 3. Eat Breakfast- show them how Eat 3 meals and 2-3 snacks every day MEAL = three foods Sandwich, fruit, granola bar, milk 4. SNACK = 2 foods Apple and peanut butter 5. Add Color (eat the rainbow) add in fruits and vegetables Sport Nutrition “Cliff Notes”: Top Ten Tips for Coaches Eat before practice or game- when? 7. Drink plenty of fluid during practice or game- how much? 8. Eat after practice or game- when? 9. Rest 10. Repeat 6. TIP #1: FUEL UP BREAKFAST IS FOR CHAMPIONS 30% of calories need to be before lunch Stimulate metabolism and maintain muscle Quick ideas: ◦ ◦ ◦ ◦ ◦ ◦ Whole grain bagel w/almond butter and fruit Granola and nuts cereal w/ milk and fruit Toaster waffles w/peanut butter milk and fruit Microwave egg sandwich Toaster Waffle “big mac” Breakfast Sushi TONS more ideas: www.winforum.org or www.pinterest.com/winforum Tip #2: Eat 3 meals and 2-3 Snacks Eat to be LEAN and STRONG Breakfast Snack Lunch Snack Dinner Snack (optional, are you hungry?) **Time meals and snacks no more than 3-4 hours apart** TIP #3: Eat a MEAL Meals = 3 foods Eating 3 (or more) foods gets nutrition from a variety of food groups Get enough gas in the tank before practice Quick ideas: ◦ ◦ ◦ ◦ ◦ Sandwich, fruit, yogurt, water Pasta w meat sauce, salad, milk Banana peanut butter wrap, fruit salad, granola bar Baked Potato w cottage cheese, steamed broccoli, chicken Chili, cornbread, salad, milk TONS more ideas: winforum.org or pinterest.org/winforum Grain Veggie Protein Rice Pasta Potato Quinoa Cous Cous Gnocchi Bread Frozen or Fresh ok Add to soups and sauces Fish Chicken Oils Pork Beef Avocado Beans Eggs Nuts Olives Dressing Cheese Spaghetti Squash, 1 cup Marinara & meat sauce, 1cup Parmesan cheese, 2 T. Green Salad w/Vinaigrette Low-fat milk, 1 cup Fat Hydrate Milk Water Soup Juicy Fruits Diluted Juice Chicken Breast, 4 oz Baked Potato, 1 med Cottage Cheese ½ cup Broccoli, 1 c. Green Tea TIP #4: Pack SNACKS Snack = 2 foods (carb + protein) Sports Bars that provide carbs and protein (i.e. Luna or Clif Bar) Kashi and yogurt Fruit leather and cheese stick Wrap with turkey and cheese Fruit and yogurt Beef Jerky and fruit “Breakfast Cookie” and milk box Trail Mix Boost sport drink Fig Neutons and cheese stick Veg and Hummous Tip #5: Add COLOR Tools to use: myplate.gov or powerbar.com Color provides more vitamins and minerals Enhances immunity Reduces risk of injury Reduces risk of overfat Increases energy Color goes here! And here! And even here! Am I eating the right foods? Use this checklist 3-5 Fruits (tennis ball) 3-5 Veggies (1/2 cup) 8+ Grain Servings (1 slice, ½ c) 2-3 Meat Protein Servings (3-4 oz) 3-4 Dairy (1 cup or 1.5 oz) A couple extras (salad dress, oils, avocado, occasional sweets) **Download this checklist at winforum.org** Where to Go for More Info www.winforum.org www.choosemyplate.gov www.bestteendiets.org www.eatright.org Tip #6: Nutrition Pre-Practice/Game Breakfast | Snack | Lunch Choose foods high in carbohydrates, moderate in protein, and low in fat Allow plenty of time for food to digest ◦ 3 hours for a large meal ◦ 2 hours for a smaller meal ◦ 1 hour for a snack Talk about it… Fast Food NOT Fat Food Follow “pick a fat” method Watch out for sauces Order baked or grilled NOT FRIED Try out a salad or fresh products Frequent “healthier” fast food places Limit Soda/Pop Tip #7: Nutrition during exercise GOAL: Maintain energy and hydration for performance ◦ Drink fluids throughout practice and games ◦ Have a small snack? ◦ 30g-50g CHO/hour = 16+oz sport drink/hr Tip #8: Eat after practice/game REMEMBER 3 R’s: Replace (carbs), Re-build (protein), Re-hydrate (water) Eat/drink carbohydrate and protein within 30 minutes Chocolate milk Yogurt and cereal Energy/Protein Bar Sandwich and water Then eat a meal (within 1-2 hour) ◦ High carb, low fat, moderate protein ◦ Include plenty of water POWER smoothie Makes 2 servings 1 cup plain yogurt 2 cups frozen or fresh fruit 2 cups green leafys ½ cup coconut water or juice Ice BLEND and ENJOY **Add in’s: coconut, peanut butter, avocado, wheat germ, nuts, seeds. 9am practice 7:30 Sports Breakfast (Or 8:30 LARGE power smoothie) 9-12 During Practice- Eat snack (bar) and drink fluids 12:00 Post Practice Snack (chocolate milk works great) 1:00 Lunch 4:00 Snack 7:00 Dinner 3pm practice/4pm Game 7am 10am 12pm 2:30pm 5:30pm 6:30pm 9pm Breakfast Snack Lunch Pre-Practice Snack Post Practice Snack Dinner (or after game) Snack (if hungry) **4pm Game: Move Pre-Game snack to 3pm, add easy to digest snacks as needed during game 6pm Game 7am Breakfast 10am Snack 12pm Lunch 3-4pm Pre-Game Meal 6pm Easy to digest snacks and fluid as needed during game 9pm Dinner **4pm Game: Move Pre-Game snack to 3pm, add easy to digest snacks as needed during game Tip #9: Even superheroes need REST! TIP #10: REPEAT FEED YOUR GAME… EAT frequently through your day 2. PLAN your snacks and meals even while on the road 3. DRINK enough fluids to stay hydrated 4. Plan down time to REST 1. Let the Game Plan work for you! Find it in Downloadable Materials at www.winforum.org For More Info www.winforum.org www.choosemyplate.gov www.bestteendiets.org www.eatright.org Emily Edison, MS.RD.CSSD. Sport Nutrition Coach 206-696-4386 www.momentum4health.com [email protected] FOOD.FITNESS.FUN.