Fueling Performance:
The Latest in Sport
Performance Nutrition
What is today’s game plan?
1. Fueling in today’s sport world
2. Truth about carbohydrate (and how to
battle the hype)
3. Timing food to maximize performance
4. Latest research on:
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Protein and muscle
Carbohydrate and performance
Supplement use (and abuse)
What is WINforum?
WINforum is a science-based sports
nutrition resource for student-athletes,
parents, coaches and professionals in
the field of athletics.
WWW.WINFORUM.ORG
What we do
We educate athletes, parents and
coaches in science based sport
nutrition, in an effort to enhance
performance on and off the field.
• Online: www.winforum.org
• Quarterly newsletter
• On-site workshops
• Sport Nutrition Clubs
Follow us online
WINforum.org
WINforum.org/blog
Facebook.com/WINforum
@WINforum_org
youtube.com/winforum
pinterest.com/winforum
Food is good here
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Sport Nutrition is Nutrition
Science
Diet or Weight
Loss Nutrition
VS
Sport
Nutrition
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Carbohydrates: the truth
Research shows
1. #1 energy source for
exercise
2. Everyday carbs vs
occasional carbs
3. Kenyan runners 76% carb
diet
4. Low carb diets not
performance enhancing
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Protein power?
New research:
• 20-25 gram “doses” of protein best
▫ Dairy, chicken, fish, meat, eggs,
hummus, bars, protein powder?
• Is more better?
• High protein diets not performance
enhancing
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Does fat make me fat?
• Important to time fat
around training
• Plant fats best
▫ Almonds, avocado,
olives, oil
• Dairy fat-ok
• Helpful to increase
satisfaction
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Leaner, faster & stronger athletes:
1…2…3
Timing is key
1. Make breakfast mandatory
2. Time meals and snacks through the day
3. “Book-end” workouts
Interested? Check out Dan Benardot’s research on nutrient timing
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1. Eat BREAKFAST
• Fill the tank- set an example
▫ Team breakfasts?
• 30% of total energy BEFORE lunch
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Whole grain bagel w/cream cheese and fruit
Granola and nuts cereal w/ milk and fruit
Toaster waffles w/peanut butter, milk and fruit
Microwave egg sand and yogurt
Toaster Waffle “big mac”
Use WINFORUM.ORG for high performance, on-the-go meal
ideas
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2. EAT more
when more active
• Maintains energy
and muscle mass
• Eat carbohydrates
AND protein every
3-4 hours
• Prep and pack
snacks and meals
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Apple with PB
Granola with yogurt
Toast with eggs
Ham and cheese
crackers
TIMING meals and snacks
Keep the muscle, lose the fat
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Breakfast
Snack
Lunch
Pre-Practice Snack
Practice Fuel
– Sport Drink or Sports Food
• Post Practice Snack
• Dinner
• Snack (optional, are you hungry?)
**Time meals and snacks no more than 3-4 hours apart**
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3. “Bookend” workouts
with food and water
• Eat and drink before and immediately after
practices and games
• Eat two meals and a snack before practice
• Eat a recovery snack immediately after
activity
▫ Chocolate milk
▫ Drinkable yogurt
▫ Energy Bar
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Pre-practice nutrition
• Eat familiar foods
• Choose foods rich 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 hours for a snack
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Fuel during practice
• During extended
practice/game time, the
body needs fuel and
hydration
• 30-60g Carb/hour
▫ Keep the machine fueled
▫ Liquid/Solid
• Drink frequently
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Post practice: REFUELING
• Eat/drink carb and
protein IMMEDIATELY post
practice (= 30 minutes)
• Then eat a meal (<2 hrs)
•High carb, low fat,
moderate protein
•Include plenty of water
• REST
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Athlete case study
16 yo multi-sport high school athlete
complains of fatigue and is frequently
sick. Athlete practices 10-12 hours per
week and gets good grades.
1. What is the first thing to check on?
2. What are next steps in helping?
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Athlete case study 2
14 yo female HS soccer player wants to
lose weight. Athlete practices 10 hours
per week and has 1-2 games on the
weekends. When you see her eat, it is
usually salads and protein.
1. What is the first thing to check on?
2. What are next steps in helping?
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Can you be too healthy?
Good eating gone bad
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Orthorexia disguised as healthy eating
AKA “Clean eating”
Interrupts life
Restrictive
Usually increase in performance then
dramatic decrease (injury, fatigue, etc)
What about supplements?
• FOOD FIRST POLICY
• Multi-Vitamin for
insurance?
• Omega 3 Supplement
(Fish Oil) for recovery
• BE AWARE: Certain
supplements contain
ingredients NOT listed
**Before taking any supplement, ask your healthcare provider**
Sport Nutrition Cheat Sheet: The
Basics
• Eat 3 meals and 2-3 snacks every day
• Eat at least three foods at each meal
▫ Sandwich, fruit, granola bar, milk
• Combine 2 foods at snacks
▫ Apple and peanut butter
• Timing: Eat every 3-4 hours during the day
Tools you can use…
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THE WINforum GAME PLAN
Find it in
“Downloadable
Materials” at
www.winforum.org
MyPlate.gov
• Use MyPlate as a
food selection and
portion guide
• A healthy diet of fruits,
vegetables, whole
grains, lean protein
and low-fat dairy
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pinterest
Olympic food charts here
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WINNING nutrition = winning
performance
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Want more info?
• WINforum : www.winforum.org
• Momentum Nutrition: www.momentum4health.com
• American Dietetics Association:
www.eatright.org
• MyPlate: www.choosemyplate.gov
• PowerBar: www.powerbar.com
Emily Edison, MS, RD, CSSD
Sports Dietitian
WINForum Coordinator
Momentum Nutrition
For more information contact:
info@winforum.org