Eat 2 Win
with Cutting Edge Nutrition Science
Emily Edison, M.S., R.D.
Western Washington WINForum Coordinator
Sports Dietitian, Momentum Nutrition & Fitness
About WINForum
For more information visit www.winforum.org or e-mail
questions/ comments to info@winforum.org
WINForum Online
Make the Game Plan Work For You
Find it in Downloadable Materials at www.winforum.org
This is Not Rocket Science
Poor nutrition = Poor performance
Winning Nutrition = Winning Performance
Put me in coach…

One of the
athlete’s #1
sources of
nutrition-related
info is their
coach
Carbs are Good? Or Bad?
Carbohydrates are the #1 Source of
Energy for Your Muscles
Carbohydrates
(bagel, pasta, fruit, dairy)
Glycogen
(stored in muscle and
liver)
Glucose
(energy in use)
Carbohydrate Recommendations

Diet should be high in
carbohydrate (CHO)
–
–
60% of total caloric intake
6-7 g CHO/kg BW
Eat carbs at each eating interval
 Most carbs should be complex or
high quality
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Good Carbs vs. Occasional Carbs
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Whole Grains
Dairy
Pasta
Rice
Potato
Corn
Fruits
Veggies
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Watch for: THE “C” WORD
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Chips
Cookies
Candy
Cakes
Crispy Stuff
Creamy Stuff
Coke
Does Eating More Protein = Bigger
Muscles?
?
No! More Protein ≠ Bigger Muscles
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Rebuild and repair tissues broken down during exercise
Protein recommendations
– Strength/aerobic athletes .6-.9 g/lb bw
– 15 – 18% of total energy
EX: 140lb swimmer: 160lb x .6g/lb = 96 grams
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1c. milk on cereal = 18g
Granola Bar = 8g
Turkey Sandwich = 30g
Energy Bar=15g
5 oz chicken breast = 34g
1c. Mashed Potatoes = 8g
2 cup milk = 16g
= 129 grams total
Do athletes need protein
supplements?
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Vegetarian Athletes
Athletes with limited
caloric intake
Athletes who train
multiple times daily
Does eating fat make us fat?
V
Eating Fat Does NOT Make You Fat
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Provides energy (at lower intensities)
Transports fat-soluble vitamins
Helps the body make hormones
Makes you feel satisfied
May delay gastric emptying- important
to time fat intake outside of competition
25% of total energy
Good Fat vs. Not as good Fat

Good Fats
–
Unsaturated

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Canola, Olive
Comes from nuts and
plants
Omega 3 Fats

Fish, walnuts, flax,
supplement
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Not as good Fats
–
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Hydrogenated
Trans
Saturated- animal
fat
Energy Filled Eating Plan
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Breakfast
Snack
Lunch
Snack
Dinner
Snack (if hungry)
Breakfast Really is For Champions
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People who skip breakfast (and other
meals) tend to have a slower
metabolism
Maintains energy, builds a base
Eat at least 10 grams of healthy fat
with breakfast
Quick ideas:
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Whole grain bagel w/cream cheese and
fruit
Granola and nuts cereal w/non-fat milk
and fruit
Toaster waffles with peanut butter, nonfat milk and fruit
Lunch and Dinner
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Focus on carbs
Lean proteins
Healthy fats
Meal Ideas
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Think color
Seek easy recipes online
Make meals and freeze
Grain
Veggie
Protein
Fat
Hydrate
Rice Pasta
Potato
Cous Cous
Gnocchi
Bread
Frozen or
Fresh ok
Add to
soups and
sauces
Fish
Chicken
Pork Beef
Beans
Eggs
Oils
Avocado
Nuts Olives
Dressing
Cheese
Milk Water
Soup
Juicy Fruits
Diluted
Juice
Spaghetti, 1-3 cups
Marinara & meat sauce, 1cup
Parmesan cheese, 2 T.
Breadsticks, 1-2
Green Salad w/Vinaigrette
Low-fat milk, 1 cup
Chicken Breast, 4 oz
Wheat Roll, 1-2
Baked Potato, 1 med
Cottage Cheese ½ cup
Broccoli, 1 c.
Low-fat milk, 1 cup
What Their Day MIGHT Look Like
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Breakfast:
too lazy to get up
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Post Workout snack:
Chips from friend
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Midmorning Snack:
forgot it…
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Dinner:
Spaghetti with tomato sauce
Garlic Bread
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Lunch:
2 pieces pepperoni pizza
Gatorade
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After Dinner Snack:
Handful Doritos
Ice Cream Sandwich
4 Cookies
2 pieces leftover pepperoni
pizza
Winning Sport Nutrition Day
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Breakfast:
1 cups cooked oatmeal
1 cup 1% milk
1/4 cup raisins
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Midmorning Snack:
Cheese stick
1 large piece of fruit
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Lunch:
Turkey Sandwich
1 banana
1 chewy granola bar
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Post Workout snack:
1 Energy Bar
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Dinner:
5 oz grilled salmon
1.5 cup pasta
2 cup salad w lt dressing
1 cup 1% milk
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After Dinner Snack:
Yogurt w ¼ c Granola
Am I Eating the Right Foods?
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Use this checklist:
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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 (34 oz)
8-14 Grain Servings (1 slice,
½ cup)
A couple extras (cookie,
salad dressing)
Eating for Performance: Pre-Game
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Why is it important?
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Prevent low blood sugar
(fatigue & dizziness)
Fuel your body
Satisfy the mind
To settle the stomach by
absorbing gastric juices
Top off glycogen stores
Help subside hunger
Pre-Game Recommendations
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Eat familiar foods
Experiment before practice
NOT games
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Nervous or queasy stomach?
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Limit high fat foods
Allow time for digestion
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Try liquid meals
Eat well the day before
2-3 hours for meal
Hydrate!!
Game On! Nutrition During Exercise
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Replace fluid losses
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Drink fluids
Maintain blood glucose
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Use online sweat calculator
30-60 g CHO/hour = 16 oz+
sports drink/hr
Eat snacks
Post Exercise Replenishment
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REMEMBER 3 R’s: Replace (carbs) Rehydrate, and Recover
Eat/drink carbohydrate and protein
IMMEDIATELY following practice
(within 30 minutes)
Then eat a meal (within 1-2 hour)
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High carb, low fat, moderate protein
Include plenty of water
REST
Post Practice Recovery Ideas
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Bowl of cereal, milk, banana
Turkey sandwich, 8 oz sports drink
1 c of beans and rice
Peanut butter and jelly sandwich
2 Tbsp Peanut butter & banana, 8 oz. sports drink
6 oz yogurt, 1 apple, granola bar
1 whole wheat bagel, 2 Tbsp peanut butter
8 oz smoothie
Low-fat chocolate milk is a great recovery beverage!
DON’T FORGET ABOUT POST GAMES
Why Chocolate Milk?
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Readily available
Relatively inexpensive
Similar kcal content as
carbohydrate
replacement beverages
CHO: PRO ratio
Provides fluids, sodium
High in calcium
Hydration is KEY!
Cool fluids before, during and after activity
Before:
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20 oz fluid: 2-3h prior to event
8 oz during active warm up
1 oz = 1 swallow/gulp
During (Drink on a schedule):
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Individual plan is IDEAL!
~8 oz every 15 minutes (NATA)
After:
 Weigh before and after exercise :
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Drink 16-24 fl oz of fluid for every pound lost
Choosing Fluids
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Flavor & temperature important
Plain water may not be enough
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Sports drinks encourage drinking
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Clear water bottles encouraged
Avoid high sugar drinks – absorbed more
slowly, increase stomach cramps and
nausea
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Electrolytes and blood sugar need replacing
6-8% CHO solution
Undiluted fruit juices - too much
carbohydrate causing GI discomfort
What About Energy Drinks?
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Fueled by caffeine
Not well labeled (5-500 mg caffeine)
Do not know how other “energy” ingredients
react with caffeine
No regulation
Citicoline, tyrosine, phenylalanine, taurine,
malic acid, glucuronolactone and caffeine
Effect on liver and other organs?
Provide a higher concentration of
carbohydrates
Higher likelihood of crash and burn effect
Break the “Losing Cycle”
Feel
Frustrated
with lack of
“results”
Weight Loss
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Slow & gradual
Off season
Aim for a healthy weight
range
Do NOT make any
recommendations for
weight to entire team
Healthy Weight (Muscle) Gain
Add 300-500 calories per day
 Eat frequently- have a plan
 Include pre- and post exercise
snacks with protein
 Go back for seconds
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Are Supplements Needed?
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May need a Multi-Vitamin
Omega 3 Supplement (Fish Oil) is
beneficial for heart health and recovery
Vitamin D and iron as needed by blood
test
Calcium as needed
BE AWARE: Certain supplements can
cause dehydration
Sports supplements are not regulated
by the FDA and should be avoided
?
**BEFORE taking ANY supplement, check restrictions
for ALL ingredients and check with a professional
(doctor/dietitian) to see if it is safe for YOU
Cheat Sheet: Top 5 Tips for Athletes
Eat 3 meals and 2-3 snacks every day
Eat 3 foods at meals
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Combine at least 2 macronutrients at snacks
Eat breakfast every day
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Need to combine carbohydrate, protein, and fat
Make sure it is enough
Eat every 3-4 hours
For More Information Visit These Sites
WINForum : www.winforum.org
 Momentum Nutrition & Fitness:
www.momentum4health.com
 Academy of Nutrition & Dietetics:
www.eatright.org
 MyPlate: www.choosemyplate.gov
 PowerBar: www.powerbar.com
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Go Help Your Athletes Eat to WIN!