Hot Topics in Sports Nutrition
Help Your Athletes WIN with Nutrition
WINForum 2010 Coaches Conference
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Here’s the Good News
 YOU
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Teach healthy habits
Create healthy body image
Improve self esteem
 YOU
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can make a difference
can help your athlete
Perform better
Reduce risk of injury
Be in a better mood
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And the BAD NEWS…
YOU cannot make your
athlete
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lose weight
gain weight
make healthy choices
eat their veggies
drink water
pick up their socks…
UNLESS THEY WANT
TO!!
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You have the Power
 An
athletes #1 source for nutrition
information is their COACH
 Coaches can play a major role in
developing healthy eating habits for life
 Coaches can play a major role in the
prevention of eating disorders
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Coaches Face Challenges…
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Fad Diets
Energy Drinks
Injuries
Eating Disorders
Personal Problems
Vegetarian Eaters
Hydration
Food “allergies”
The list goes on…
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Popular Energy Drinks
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Bawls
5 Hour Energy
FRS
Crunk
BooKoo
CrazyHorse
Spazz
Kik-It
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Redbull
Rehab
Superfly
Zip Fizz
Monster
Venom
Rockstar
Hooters
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FOOD IS GOOD.
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Websites promoting
anorexia and bulimia have
multiplied 470% in the
past two years.
Source: Optenet, http://www.optenet.com/en-us/new.asp?id=126. September 2008.
Understanding Nutrition, PC. For more information, visit www.UnderstandingNutrition.com.
Slide ©2008
www.femaleathletetriad.org
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Energy Availability:
Supply<Demand
•ACSM,
2007, replaced
disordered eating with
energy availability (EA)
•Low
energy availability
(LEA) consuming
insufficient calories to fuel
activity and support normal
growth and development.
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Reasons for Low Energy Availability
1.
Unintentional resulting from
lack of accurate information
about caloric needs
2.
Intentional with the specific
desire is to lose weight and
may involve disordered
eating
3.
Psychopathological involving
an eating disorder
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Athletes, body weight and nutrition:
THE TRUTH
 Food
is fuel, you can’t train without it
 “Healthy” is a range through which
peak performance can be achieved
 Obese is unhealthy, but underweight is
more problematic than overweight
 Focusing on the scale is at best a
distraction and at worse a disease
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Getting back to FOOD…
IS THIS YOUR FOOD PYRAMID??
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Top 5 Tips to Promote Healthy Eating
1.
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Allow student-athletes to see you eating
healthy snacks
Have team bus/travel stop at Fast Food
not FAT food- Safeway, Subway
Remind athletes FOOD=FUEL
When traveling eat meals together
Educate athletes on importance of
CARBS, PROTEIN and FAT
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Daily Nutrition Checklist for Athletes
Food Pyramid Key
Group
Recommended
Fruits
2-3 Servings
Intake
My Goal
Serving: 1 cup fresh or frozen fruit
Vegetables
3-5 Servings
Serving: 1 cup fresh or frozen vegetables
Whole Grains/Beans
4-7 Servings
Serving: 2 slices square bread, 1 cup pasta, rice or cereal, 1/2 cup beans
Dairy
3-4 Servings
Serving: 3/4 cup cottage cheese, 3/4 cup yogurt, 1 cup milk
Meat/Fish/Eggs
2 Servings
Serving: 4 oz meat/fish, 2 eggs, 3 oz tofu
Oils/Fats/Nuts
2-4 Servings
Serving: 2T nuts, 1 T oil
"Extras"
Up to 3 Servings
Serving: 1 small brownie, 2 small cookies, 1/2 c. ice cream, snack bag chips
Fluids
8-15 servings
Serving: 8 oz water, juice, milk. Sports drinks as needed
Name
Day/Date
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The BEST way to eat - to stay LEAN and
STRONG
•
Breakfast
• Snack
• Lunch
• Snack
• Dinner
• Snack (optional, are you hungry?)
**Time meals and snacks no more than 34 hours apart**
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BREAKFAST: Eat it to WIN!
Vital to an athlete’s performance.
• Encourage parents to provide balanced, lowsugar, breakfast to athletes.
• Should contain carbohydrate, protein AND fat
for satiety and to maintain energy levels.
• Quick ideas:
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Whole grain bagel w/cream cheese and fruit
Microwaved egg sandwich
Toaster waffles with peanut butter, 2% milk and fruit
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EATS BREAKFAST
DOESN’T EAT
BREAKFAST
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“I can’t eat in the morning”
Morning Training…
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Your eating plan takes training/practice
Eating after an 8+ hour fast (Break the Fast) vital
to preserving muscle tissue and carb stores
 Start slow, don’t give up
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Quick ideas:
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1 toast with peanut butter
Carnation Instant Breakfast
Applesauce with cereal
For more information, go to WINForum.org
Snack Attack
Low in fat, high in carbs!
•
Sports Bars that provide a little fat & protein (i.e. Luna
or Clif Bar)
• Low-fat muffin and skim milk
• Hard boiled egg and crackers
• Hot cereal in a cup with 1 cup low-fat milk
• Fruit and yogurt with cereal
• Yogurt with granola
• Toaster waffle with peanut butter and jam
• String cheese and fruit
• Boost sport drink
• Fig Newtons
• Peanut butter sandwich crackers
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Macronutrients – The Big Three
 Carbohydrate
 Fat
 Protein
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Carbs.
The Truth (finally).
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Carbohydrates are the #1
Source of Energy for Your
Muscles
Carbohydrates
Glycogen
(Bagel, pasta, fruit, dairy)
Glucose
(energy in use)
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(stored)
LOW CARB DIETS DO NOT WORK
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Low carb diets for athletes?
High Carb vs. Low Carb Diet
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Three successive
heavy training days
 Muscle glycogen
depletion continual
due to low carb diet
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Sample taken from
vastus lateralis
Depletion of glycogen
leads to performance
decrease
Source: I Journal Sp Med (1990;1:2)
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“Sustained Energy” CARBS vs
OCCASIONAL CARBS
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Whole Grains
Dairy
Pasta
Rice
Potato
Corn
Fruits
Veggies
• Watch for:
• THE “C” WORD
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Chips
Cookies
Candy
Cakes
Crispy Stuff
Creamy Stuff
Coke
FAT
does not make you fat
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Provides energy (at lower intensities)
Helps the body make hormones
Makes you feel satisfied
Recommended 25%-30% of total
energy
May delay gastric emptying- important
to time fat intake outside of competition
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Healthy Fat vs Unhealthy Fat
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Good Fats
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Unsaturated
• Canola, Olive
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Bad Fats
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Comes from nuts and
plants
Omega 3 Fats
• Fish, walnuts, flax,
supplement
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Hydrogenated
Trans
Occasional
Fats
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Saturated
animal fat
Fat that get a bad rap but may really be ok for you: Coconut Oil- tastes
good, makes a good spread.
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It’s a quiz.
True or False
Eating lots of protein will make you stronger.
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False!
Protein repairs and rebuilds muscles you break
down…
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Protein recommendations
Strength/aerobic athletes .5-.7 g/lb bw
140lb runner: 140lb x .5g/lb = 70-98 grams
 1 cup milk on cereal = 18g
 Granola bar = 8g
 Turkey sandwich = 30g
 4 oz chicken breast = 30g
 1 cup mashed potatoes = 8g
 1 cup milk = 8g = 102 grams total
For more information, go to WINForum.org
What About Protein
Supplements?
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Can be helpful in convenience situations
 Unnecessary
 Eat plenty of protein
 Expensive
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Contain small amounts of protein compared to food
(25g/3oz meat, 8g/half cup beans, 16g/half cup
cottage cheese)
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Are there “magic” foods?
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HUGS NOT DRUGS
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What about supplements?
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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
**Remind athletes BEFORE taking ANY
supplement, check NCAA restrictions for ALL
ingredients (ask doctor nutritionist or trainer)
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Winning Sport Nutrition
 Pre-Event
Nutrition
 Fuel During Exercise
 Recovery Nutrition
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Nutrition Pre-Exercise

Eat a MEAL 3-4 hours
before practice or
competition
 Eat a small snack (about
200 calories of carbs) 1
hour before practice or
competition
 Drink plenty of fluid
For more information, go to WINForum.org
Pre-Event Meal Ideas
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Cranberry juice, cornflakes with low-fat milk,
apple muffin
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OJ, blueberry pancakes with syrup, low-fat
yogurt, banana
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Baked potato with low-fat cheese, cornmeal
muffin, frozen yogurt
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Turkey sandwich with low-fat cheese, yogurt,
fruit, granola bar
For more information, go to WINForum.org
The Race is On
Nutrition During
Exercise
 Replace
fluid and glucose losses to
maintain energy
 Events 60-90 min. or longer eat 100-300
calories from CHO/hour
 Sport drinks, gels, bars work equally
well, if water is consumed with solids
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After practice!
 Eat
200-400 calories from carbohydrate and a
moderate amount of protein within ½ hour of
practice. Sports bars work great!
 3-4g carb to 1g protein (10-15g protein)
 Eat a meal with complex carb, protein and
moderate fat within 2 hours of practice.
 DRINK. EAT. REST.
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Sample Post Workout Ideas
(carb and protein)
 Chocolate
Milk
 Yogurt
 Granola
bar and
string cheese
 Muffin
 Fruit and bagel
 What do you eat??
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What to do…
***Make nutrition a priority***
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Consult registered dietitian to talk to team
about SPORT NUTRITION
Model healthy behaviors
Give sport nutrition handouts
Bus stops at HEALTHY food choices
Talk to parents about making nutrition a
priority
For more information, go to WINForum.org
What else to do…
Focus on the athletes’ performance not weight
• Recognize individual differences in body size,
shape, skill level
• Educate players on ill effects of dieting
• EXAMINE your own attitudes and beliefs about
body, size and shape
•
Remember most of what we learn is from what we observe.
For more information, go to WINForum.org
And NOT to do…
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DO NOT participate in weighing or
measuring athletes*
DO NOT give weight loss suggestions to
groups
DO NOT suggest food rules and regulations
DO NOT allow fad diets to modify your
thinking
*exception is skilled body composition testing when appropriate
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Sport Nutrition Game Plan
Sport Nutrition Game Plan handouts available: www.winforum.org
For more information, go to WINForum.org
EAT, DRINK, WIN!
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Where to go for more info:
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WINForum : www.winforum.org
Momentum Nutrition & Fitness:
www.momentum4health.com
American Dietetics Association: www.eatright.org
Washington Dairy Council: www.eatsmart.org
WA Dairy Products Commission: www.havemilk.com
WA Interscholastic Activities Association: www.wiaa.com
Gatorade Sports Science Institute www.gssiweb.com
For more information, go to WINForum.org
Emily Edison, MS.RD.
Momentum Nutrition & Fitness
206-696-4386
emily@momentum4health.com
www.winforum.org
For more information, go to WINForum.org