Christine Sorg RD, CD
Parkview Sports Medicine
Christine.sorg@parkview.com
April 24, 2015
1. Breakfast
2. Nutrition and exercise for the
athlete
6. How to take advantage
• Delay fatigue and enhance energy levels… during
exercise and all day long.
• Lead to better and faster recovery.
• Reduce soreness and inflammation; enhance
immunity.
• Minimize injury risk… return to play time after
injury or surgery.
Eat to fuel your
working muscles.
The athlete:
Small changes
can lead to
significant
improvements in
performance
and health
status.
The coaches
and trainers:
It’s all about
TEAM consistency,
support,
encouragement,
knowledge,
understanding.
• 256 HS athletes surveyed re. their
personal eating habits
• They gave themselves a “B”
• Their actual grade was a “D”
• Change is unlikely if a person sees no
need for it
GOAL
1. Consistent fuel times, eating
regularly throughout the day.
2. Carbohydrate: energy for exercise.
3. Protein: repair and building tissues.
4. Fat: enhance endurance, healing and
recovery.
REALITY
1. Skipping breakfast…
2. Tendency to under eat throughout the
day and over eat during the evening.
Results from busy schedules, failing to
plan ahead, lack of hunger during the day,
or fear of eating before workouts.
• Breakfast makes better lunch &
dinner choices easier
• Breakfast makes you more energetic
and productive at practice
• Skipping breakfast causes late day
cravings and out-of-control
overeating
GRAINS
FRUIT/VEG
PROTEIN
Toast
Banana
Peanut butter
(add jelly if you want)
Cereal
(stir it into yogurt)
Frozen or fresh
berries
Yogurt
(stir into yogurt)
McD’s oatmeal or
Egg McMuffin
OJ
Chocolate milk
Granola (put in a Raisins or other Any kind of nuts
baggie with raisins
dried fruit
& nuts)
Crackers
Apple
Cheese sticks
3-4 hours before exercise:
Carbohydrate + Protein:
• Peanut butter and honey on toast +
instant breakfast drink
• Fruit and yogurt smoothie + low fat
granola
• Oatmeal with brown sugar and
almonds + skim milk, + banana
• Low fat cottage cheese + apple butter
+ crackers + fresh grapes
Examples: 30 grams of carbohydrates 30-60 minutes prior to
GO TIME:
2 fig bars
or cookies
1 medium
apple
2 slices of
bread
1 medium
banana
or orange
selections
½ bagel
or one
mini
bagel
[TIMELINE]
3-4 HRS PRE-EX
Carb
Fruits
& Veg
Protein
GO TIME
As you get closer to
exercise:
Carb
(1/2 x BW = grams carb
needed 1-2 hrs prior)
Protein
Fat, Fiber
Focus on
carb-rich
foods/fluids for
energy & quick
digestion and
absorption
Foods and Fluids:
- Easily digested carbohydrate-rich foods during
endurance events:
- Half time cooler:
- banana, or roll, with jam or honey
- sports foods (gels, gummy chews)
- bite sized pieces of low fat granola or sports bars
- Side lines:
- Fluids + carbohydrate gels or carbohydrate-rich foods to speed fuel transport
to muscles.
C R I T I C A L AT 3 T I M E S
• During training… allows for maximum adaptations
•
Keep fluid losses <2% of pre-exercise body
weight
• During competition… prevents performance decline
•
Maintain pale urine (but not clear)
• During recovery… restores lost body water
•
24 oz for every 1 lb loss of body weight
•Track your sweat loss by weighing athlete before
and after exercise.
•Hint one gulp is approximately 1 oz.
N OT H I N G A F F E C T S P E R F O R M A N C E FA S T E R
• Thirst
• Dark urine
• Decreased
performance
• Cramps
• Headache
•
•
•
•
•
Dizziness
Nausea
Irritability
Weakness
Loss of
focus
• Recovery influences fatigue & immunity
• Begin nutrition recovery with a snack or meal within 30-60
minutes following practice or competition.
• Carbs: 1-1.5 grams/kg body weight
• 120 lbs … 55-82 grams
• 220 lbs … 100-150 grams
• Protein (10-25 g) is especially important…
• If the workout was resistance training
• If the athlete is restricting calories
• If there are multiple workouts in one day
-
-
• Recovery Snack Ideas
Chocolate milk
Cottage cheese and fruit
Cheese and crackers
Smoothie made with yogurt and frozen berries
Sports drink (carbohydrate, electrolyte, fluid), +
sport bar (carbohydrate + protein)
Graham crackers with peanut butter + low fat
chocolate milk + banana
RECOVERY FUEL
Chocolate Milk
20 fl oz
250 calories
50 g carb
20 g protein
6 g fat
Pro
Carb
F&V
Swimming
Soccer
Tennis*
Basketball
Volleyball
Football
Tennis*
Wrestling
Gymnastics*
Carb
Pro F&V
Carb
Pro
F&V
Golf
Baseball
Softball
Diving
Gymnastics
Sprinters
Mid-distance
Pro
(less volume)
Carb
F&V
Endurance
Mid-distance
(more volume)
Hurdlers
Jumpers
Throwers
(while musclebuilding)
Carb
Pro F&V
Carb
Pro
F&V
Throwers
Weight loss
Off-season
watermelon red peppers salsa strawberries tomatoes
spaghetti sauce red grapes tomato juice cherries
minestrone soup cranberries carrots sweet potatoes
vegetable soup butternut squash peaches pumpkin
oranges tangerines mangos cantaloupe papaya apricots
grapefruit yellow peppers corn nectarines pineapple
applesauce honeydew melon green grapes kiwi green
beans asparagus peas pea pods green peppers turnip
greens spinach Swiss chard broccoli romaine bananas
onions mushrooms cauliflower cabbage slaw raspberries
radishes blueberries beets plums prunes cabbage raisins
eggplant berries wheat germ canola oil olive oil
sunflower seeds oil&vinegar Italian salad dressing
almonds walnuts hazelnuts macadamia nuts cashews
peanuts peanut butter pumpkin seeds ground flaxseed
pine nuts egg yolk avocado guacamole
Optimal Athlete Nutrition
EMPHASIZE FRUITS & VEG
OIL, NUTS, SEEDS
•
•
•
•
• ANTIOXIDANTS
Outwork the competition
Minimize getting run down and sick
Have less downtime
Increase resilience to stress
Carb-rich foods
Protein-rich foods
Fruits and Vegetables
Use for
making
mealtime
food
decisions
… at
home, at
school, at
Burger
King, etc
• Build it into the team culture… at practice
• Make it clear that it’s one of your
expectations
• Mandate water bottles at every practice
• Take water breaks every 30 minutes
• Incorporate team goals and rewards…
but not food-based rewards
• Avoid simplistic,
generalized
characterizations
like
healthy/unhealthy
or good/bad
• Think in terms of
function… how will
this food work for
this athlete in this
situation?
• Ask them to seek out
specific types of
foods rather than
avoid foods
• Optimal nutrition is a moving target…
• Developing bodies
• In-season vs. off-season needs differ
• Circumstances change at school & at home
• There is no endpoint…
COMPETITION DAYS
EACH SEASON
PRACTICE DAYS
EACH SEASON
Football
Basketball
10
55
22
70
Soccer
Softball
Golf
16
40
20
45
18
50
Wrestling
Swimming
Tennis
Cross Country
18
60
18
90
22
40
14
50
Track & Field
Volleyball
Gymnastics
16
60
25+
55
16
65
COMPETITION DAYS
EACH SEASON
PRACTICE DAYS
EACH SEASON
Football
Basketball
10
60
22
70
Soccer
Softball
Golf
16
40
20
45
18
50
Wrestling
Swimming
Tennis
Cross Country
18
60
18
90
22
40
14
50
Track & Field
Volleyball
Gymnastics
16
60
25+
55
16
65
6x
3.2x
2.5x
2.3x
2.8x
3.3x
5x
1.8x
3.6x
3.8x
2.2x
4.1x
Factors that influence how well the
athlete performs in their sport…
• Strength, Agility, Speed, Endurance….
Eat regularly
Consistent
recovery
post-practice
& postcompetition
Intent and
Support to
eat regularly
Daily good
hydration
practices
• Rachel A. Clark MS, RD, CSSD Purdue University
• Julia Just RD Parkview Health
• SCAN (Sports, Cardiovascular, and Wellness Nutrition)
• AND (Academy of Nutrition and Dietetics)
Christine Sorg RD,CD
Parkview Sports Medicine
Christine.sorg@parkview.com