Eat To Compete:
High Performance Nutrition for
the Busy Athlete
Eat to Compete Presentation
Training Diet
 Pre and Post Competition Nutrition
 Fluids
 Supplements

Primary Factors that Affect
Athletic Performance
Genetics
 Training
 Nutrition
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Rewards of HighPerformance Nutrition
Train longer and harder
 Delay fatigue
 Help your body recover faster after
working out
 Perform much better overall

Carbohydrates are the #1 Source of
Energy for Your Muscles
Carbohydrates
Muscles
Glucose
Balance & Selection
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Food Guide Pyramid
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Nutrient Distribution
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Digestion Times
Nutrients: the body’s fuel
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Carbohydrates:
Protein:
Fat:
Water:
Vitamins:
Minerals:
Fiber:
primary fuel source
used for repair & maintenance
secondary fuel source
most essential nutrient
colorful foods first
supplements second
20-35 grams per day
Nutrient Distribution

Each meal should
contain the following
estimated calories
from the 3 fuel
sources
55-65% carbohydrates
15-20% protein
20-25% fat
FAT
PRO
CHO
Digestion Time of Nutrients
4
3.5
3
2.5
2
4 hours
1.5
1
0.5
0
2 hours
1 hour
Hours
CHO
PRO
FAT
Protein Needs of Athletes
Take your body weight and divide
it by 2 =
Grams of protein needed per day
for athletes
Sources of Protein
Amount
Milk (1 cup)
Tuna (1 oz)
Meat (1oz)
Egg (1)
Cheese (1 oz)
Beans (1/2 cup)
Grams of Protein
8 grams
7 grams
7 grams
7 grams
7 grams
7 grams
What About Protein Supplements?
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Danger in dehydration
Unnecessary
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Eat plenty of protein
Expensive
Contain small amounts of protein compared to
food
Menu Planning for Athletes
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Follow the Handout
Find your gender sheet (female or male)
Find your weight (goal weight if wanting
to gain or lose)
Review what you should be eating
Compare to what you really eat
Eat To Compete
Pre-Competition Nutrition
Guidelines for Choosing the Best
Pre-Event Meal
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Provide athlete with foods he/she likes
Choose foods rich in carbohydrates, moderate in protein, and
low in fat
Avoid sugary foods right before exercise
Allow plenty of time for food to digest
 3-4 hours for a large meal
 2-3 hours for a smaller meal
1-2 hours for a snack
Liquid foods leave stomach faster than solids
Always eat familiar foods before competition
Drink plenty of fluids before competition
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All Day Events
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Time: All day event like state meets/games,
tournaments, etc.
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Meals: Days before event eat high carbohydrate meals
and drink extra fluids
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Day of: Eat breakfast depending on tolerance
*Snack on wholesome carbohydrate foods about
every 2 hours to keep blood sugars normal
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*Drink fluids
Eat To Compete
During & Post-Competition
Nutrition
Hydration is essential
Hydration & Fluid Replacement
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Our body is water 60% water
120 lb person has ~ 72 pounds of water
Most individuals need ~ 8-10 cups of water per
day
Calculate your needs: Take your body weight
divide by 2 = ounces per day.
Effects of Dehydration
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Decreased
performance
Disrupts electrolyte
balance
Decreased plasma
volume
Decreased stroke
volume
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Decreased cardiac
output
Increased heart rate
Increased body temp
Increased risk of
heat illness
Signs of Dehydration
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Thirst
General discomfort
Headache
Nausea
Vomiting
Heat sensation in
head or neck
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Chills
Decreased
performance
Dizziness
Confusion
Fantastic Fluids for Fantastic
Performance
 Water
is one of the most
important nutrients in your
sports diet.
How Much is Enough?
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Before exercise
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During exercise
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Up to two hours before event, drink at
least 16 oz. of fluid
5 to 10 minutes before event, drink 4 - 8 oz. of fluid
8 oz. of fluid every 15 - 20 minutes
After exercise
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Drink 2 cups fluid for every pound lost
Choosing the Right Fluids During
Exercise
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Cold water
 absorbs quicker
 tastes better
 cools down body temperature in warm weather
 economical
Fluid replacement beverage
 provides carbohydrates and electrolytes
 Increases thirst for water
 Consider if exercise is continuous and lasts longer than
90 minutes
SPORTS BARS & DRINKS Are they for you?
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Convenient snack
Portable
Promote pre-exercise eating from it’s calories (150-300
calories/bar)
Helps replete glycogen stores after exercise
Most claim they are highly digestible... Trial & Error
Expensive (55 million dollar industry for 2004)
Vitamins & Minerals:
Hype or Help

In small amounts, vitamins function as
catalysts - substances that increase the
speed of a reaction without being used
up by the reaction. The fact that vitamins
are not used up explains why they are
needed only in small amounts.
Your Game Plan for
High-Performance Nutrition
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Eat a variety of highcarbohydrate, moderate
protein, low-fat foods
Drink enough fluids to avoid
dehydration
Take supplements only
when necessary
Breakfast Blasts
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Whole grain cereal or toast
Orange
V-8 Splash or juice
Low fat milk or yogurt
Egg, cheese or low fat meat
Breakfast Blasts
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PBB - peanut butter with banana on
whole wheat
Carnation Instant Breakfast with Low Fat
Milk
V-8 Splash or juice
Backpack Benefits
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Dry cereals
Breakfast bars
Cheese sticks
Fresh fruits (bananas, oranges, canned fruit)
Popcorn
Crackers with cheese/peanut butter
Food Choices to Make
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Instead of:
Soft drinks
Fried foods
Whole milk
Salad dressings
Cookies
Chips
Choose:
100% juice
Grilled/Baked
Low-fat milk
Low fat dressings
Soft serve yogurt
Veggies with dip
Nutrition Gimmicks
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Most nutrition gimmicks targeting students
focus on increased athletic performance,
increase energy, or losing weight
If it sounds too good to be true, it probably is.
Read all the info, not just the headlines
Sports Nutrition Trivia
 The
percentage of calories that
should come from
carbohydrates is:
 40%
 60%
 80%
The answer is 60%
Sports Nutrition Trivia
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A food with a high glycemic index converts to sugar
rapidly. When should an athlete consume this type of
food?
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Right before the event
One hour before the event
After the event
The answer is after the event - to replenish
the muscle glycogen stores
Sports Nutrition Trivia
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The minimum number of cups of
water recommended per day is
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4
6
8
The answer is 8 cups per day
Note: one cup = 8 ounces
Sports Nutrition Trivia
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Which of the following is a high
glycemic index food?
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Pinto beans
Apple
Fruit Juice
The answer is fruit juice.
Crackers, breads, potatoes are also high
glycemic index foods.
Sports Nutrition Trivia
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The Best fuel for an athlete is
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Protein
Carbohydrates
Fats
The answer is carbohydrates.
Sports Nutrition Trivia
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The body prefers which two fuels for
energy during activity?
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Carbohydrates & Fats
Carbohydrates & Proteins
Proteins & Fats
The answer is Carbohydrates and Fats
Sports Nutrition Trivia
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Salt supplements are essential for
athletes
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True
False
The answer is False
Sports Nutrition Trivia
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Colas and Tea are great fluids for
athletes
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True
False
The answer is False
Thank You…
Questions?
For more information on sports nutrition,
please contact:
Michelle Jeffcoat, MS, RD
MichelleJeffcoat@aol.com
(205)999-1701
Special Supplement for
Coaches - Category A supplements
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Category A Supplements - those that may
be recommended for athletes:
Substantial scientific evidence
With promise of benefits
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Sports Drinks (gatorade, powerade)
Liquid Meal Supplements (Boost, CIB)
Sports Bars
Sports Gels
Multi-vitamin and mineral
Iron and calcium supplements
Special Supplement for
Coaches - Category A supplements
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Category A Supplements - those that
may be recommended for athletes older
than 18 years of age:
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Creatine
Bicarbonate
Glycerol
Antioxidant supplements
Sick packs - Zinc & Vitamin C
Glucosamine
Special Supplement for
Coaches - Category B supplements
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Those supplements with no substantial
scientific evidence
HMB
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Glutamine
Carnitine
Chromium
Ginseng/herbals
Coenzyme Q10
Amino Acids
Medium Chain Triglycerides
Special Supplement for
Coaches - Category C supplements
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Banned!
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DHEA
Androstenedione
Androstenediol
Ephedra
Closing Comments
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Adolescents obtain the majority of food and
nutrition information from parents, TV, and
the school environment
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Exposure to older athletes and magazine articles
Teachers, coaches, and doctors are twice as
likely to be information sources to students information must be reliable.
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Encourage children to eat healthy and serve as
role models
Body image and weight can be an issue. Focus
on sporting performance and not on SIZE!
The End…Thank You!
Nutrition & Performance Coaching Tips
-NCAA
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Nutrition, optimal body composition and body image are current issues of
concern for college student athletes.
Both weight gain AND weight loss are student-athlete concerns. This is true
for males AND females.
Graduating student-athletes should be counseled on the effect of decreased
activity on dietary needs and how to maintain a healthy weight during life after
college.
Proper nutrition is key to optimal performance.
Select restaurants that offer healthy food choices when traveling, this includes
fast food. Also, make sure the athletes eat enough before and after
competition.
A tight uniform doesn’t necessarily result in a competitive
advantage. Consider body image concerns when choosing uniforms, especially
shorts.
Avoid frequent weight / body composition checks. A student-athlete should be
focused on their performance and workout, not worrying about their weight.
Nutrition & Performance Coaching Tips
-NCAA
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Eating disorders are contagious and can spread through a team. Have a plan
ready in case suspicious behaviors arise. Know who to talk to.
Avoid inappropriate comments such as:
“You look like you’ve lost weight; are you on a diet?"
“You need to lose five pounds in the next week."
Instead, incorporate positive comments and actions into your routine, such as:
“If our team conditions more, it’ll raise our level of competition. By becoming
more fit, we’ll have a steady foundation to build on. Let’s do this together.”
Study how proteins, carbohydrates, fats and sugars affect your performance
and your body. Discuss how many servings a student-athlete should eat a day - during preseason, in season and postseason.
If you must confront student-athletes on any weight or body composition
issues, discuss your concerns and ideas with nutritional and medical personnel
first and see how they suggest handling it. In most cases, coaches should be
removed from this process.
Maintain confidentiality with any weight or body composition information.
Nutrition & Performance Student Issues
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Prioritize your health. Remember your current decisions regarding
food, exercise and body weight impact you today and for the rest of
your life.
Be sensitive to your body. Warning signs like fatigue, sluggishness,
irregular or no menstrual cycle or chronic pain are medical issues that
should not be ignored.
Realize hydration is important and your body weight may fluctuate
due to water retention, especially in females. This is normal.
Modify weight added for sport to a healthy level upon completion of
college athletics. You should maintain a weight and fitness level
appropriate to your profession and lifestyle after college.
Understand that for each student-athlete there is a UNIQUE body
composition for performance.
Realize the same volume of muscle weighs more than fat.
Nutrition & Performance Student Issues
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Know that team weigh-ins or body composition measurements are not
acceptable unless for health issues.
Engage in conversations regarding any weight or body composition
modifications with nutritional and medical personnel and the studentathlete. In most cases, coaches should be removed from this process.
Include defined performance measures (e.g. vertical jump) as a part of
any weight modification program to determine if performance truly is
impacted.
Understand healthy nutrition choices and ask for help from
appropriate health professionals (i.e. athletic trainer, team physician,
dietitian, etc.) if you need more information.
Know where to go for help regarding a teammate’s or a coach’s
behavior before a problem exists. Disordered eating can be
“contagious” among teams through peer pressure.