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 info@winforum.org
WINForum Online
Did you know?
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Sports nutrition can help
your athletes:
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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:
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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
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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:
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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
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Tip #5: Add COLOR
Tools to use: myplate.gov or powerbar.com
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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
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◦ 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
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Tip #7: Nutrition during exercise
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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
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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
emily@momentum4health.com
FOOD.FITNESS.FUN.