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 [email protected] 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 Good Carbs vs. Occasional Carbs Whole Grains Dairy Pasta Rice Potato Corn Fruits Veggies Watch for: THE “C” WORD – – – – – – – Chips Cookies Candy Cakes Crispy Stuff Creamy Stuff Coke Does Eating More Protein = Bigger Muscles? ? No! More Protein ≠ Bigger Muscles 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 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? 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 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 – – Canola, Olive Comes from nuts and plants Omega 3 Fats Fish, walnuts, flax, supplement Not as good Fats – – – Hydrogenated Trans Saturated- animal fat Energy Filled Eating Plan Breakfast Snack Lunch Snack Dinner Snack (if hungry) Breakfast Really is For Champions 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: – – – 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 Focus on carbs Lean proteins Healthy fats Meal Ideas – – – 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 Breakfast: too lazy to get up Post Workout snack: Chips from friend Midmorning Snack: forgot it… Dinner: Spaghetti with tomato sauce Garlic Bread Lunch: 2 pieces pepperoni pizza Gatorade After Dinner Snack: Handful Doritos Ice Cream Sandwich 4 Cookies 2 pieces leftover pepperoni pizza Winning Sport Nutrition Day Breakfast: 1 cups cooked oatmeal 1 cup 1% milk 1/4 cup raisins Midmorning Snack: Cheese stick 1 large piece of fruit Lunch: Turkey Sandwich 1 banana 1 chewy granola bar Post Workout snack: 1 Energy Bar Dinner: 5 oz grilled salmon 1.5 cup pasta 2 cup salad w lt dressing 1 cup 1% milk After Dinner Snack: Yogurt w ¼ c Granola 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 (34 oz) 8-14 Grain Servings (1 slice, ½ cup) A couple extras (cookie, salad dressing) Eating for Performance: Pre-Game Why is it important? – – – – – – 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 Eat familiar foods Experiment before practice NOT games – Nervous or queasy stomach? Limit high fat foods Allow time for digestion – Try liquid meals Eat well the day before 2-3 hours for meal Hydrate!! Game On! Nutrition During Exercise Replace fluid losses Drink fluids Maintain blood glucose – Use online sweat calculator 30-60 g CHO/hour = 16 oz+ sports drink/hr Eat snacks Post Exercise Replenishment 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) – – High carb, low fat, moderate protein Include plenty of water REST Post Practice Recovery Ideas 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? 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: – – – 20 oz fluid: 2-3h prior to event 8 oz during active warm up 1 oz = 1 swallow/gulp During (Drink on a schedule): – – Individual plan is IDEAL! ~8 oz every 15 minutes (NATA) After: Weigh before and after exercise : – Drink 16-24 fl oz of fluid for every pound lost Choosing Fluids Flavor & temperature important Plain water may not be enough – Sports drinks encourage drinking – Clear water bottles encouraged Avoid high sugar drinks – absorbed more slowly, increase stomach cramps and nausea – Electrolytes and blood sugar need replacing 6-8% CHO solution Undiluted fruit juices - too much carbohydrate causing GI discomfort What About Energy Drinks? 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 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 Are Supplements Needed? 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 – Combine at least 2 macronutrients at snacks Eat breakfast every day – 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 Go Help Your Athletes Eat to WIN!