Eat To Compete High Performance Nutrition for the

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

Rewards of High. Performance 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 ¢ Food Guide Pyramid ¢ Nutrient Distribution ¢ Digestion Times

Nutrients: the body’s fuel ¢ ¢ ¢ ¢ 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

Digestion Time of Nutrients 4 hours 2 hours 1 hour

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 (1 oz) Egg (1) Cheese (1 oz) Beans (1/2 cup) Grams of Protein 8 grams 7 grams 7 grams

What About Protein Supplements? ¢ ¢ Danger in dehydration Unnecessary l l ¢ Eat plenty of protein Expensive Contain small amounts of protein compared to food

Menu Planning for Athletes ¢ ¢ ¢ 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 ¢ ¢ 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 l 3 -4 hours for a large meal l 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 l ¢ ¢ ¢

All Day Events ¢ Time: All day event like state meets/games, tournaments, etc. ¢ Meals: Days before event eat high carbohydrate meals and drink extra fluids ¢ Day of: Eat breakfast depending on tolerance *Snack on wholesome carbohydrate foods about every 2 hours to keep blood sugars normal ¢ ¢ *Drink fluids

Eat To Compete During & Post-Competition Nutrition Hydration is essential

Hydration & Fluid Replacement ¢ ¢ 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 ¢ ¢ Decreased performance Disrupts electrolyte balance Decreased plasma volume Decreased stroke volume ¢ ¢ Decreased cardiac output Increased heart rate Increased body temp Increased risk of heat illness

Signs of Dehydration ¢ ¢ ¢ Thirst General discomfort Headache Nausea Vomiting Heat sensation in head or neck ¢ ¢ 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? ¢ Before exercise l l ¢ During exercise l ¢ 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 every 15 - 20 minutes After exercise l Drink 2 cups fluid for every pound lost

Choosing the Right Fluids During Exercise ¢ ¢ Cold water l absorbs quicker l tastes better l cools down body temperature in warm weather l economical Fluid replacement beverage l provides carbohydrates and electrolytes l Increases thirst for water l Consider if exercise is continuous and lasts longer than 90 minutes

SPORTS BARS & DRINKS Are they for you? ¢ ¢ ¢ 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 Eat a variety of highcarbohydrate, moderate protein, low-fat foods Drink enough fluids to avoid dehydration Take supplements only when necessary

Breakfast Blasts ¢ ¢ ¢ Whole grain cereal or toast Orange V-8 Splash or juice Low fat milk or yogurt Egg, cheese or low fat meat

Breakfast Blasts ¢ ¢ ¢ PBB - peanut butter with banana on whole wheat Carnation Instant Breakfast with Low Fat Milk V-8 Splash or juice

Backpack Benefits ¢ ¢ ¢ Dry cereals Breakfast bars Cheese sticks Fresh fruits (bananas, oranges, canned fruit) Popcorn Crackers with cheese/peanut butter

Food Choices to Make ¢ ¢ ¢ ¢ 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 ¢ ¢ ¢ 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: l 40% l 60% l 80% The answer is 60%

Sports Nutrition Trivia ¢ A food with a high glycemic index converts to sugar rapidly. When should an athlete consume this type of food? l l l 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 ¢ The minimum number of cups of water recommended per day is l l l 4 6 8 The answer is 8 cups per day Note: one cup = 8 ounces

Sports Nutrition Trivia ¢ Which of the following is a high glycemic index food? l l l Pinto beans Apple Fruit Juice The answer is fruit juice. Crackers, breads, potatoes are also high glycemic index foods.

Sports Nutrition Trivia ¢ The Best fuel for an athlete is l l l Protein Carbohydrates Fats The answer is carbohydrates.

Sports Nutrition Trivia ¢ The body prefers which two fuels for energy during activity? l l l Carbohydrates & Fats Carbohydrates & Proteins & Fats The answer is Carbohydrates and Fats

Sports Nutrition Trivia ¢ Salt supplements are essential for athletes l l True False The answer is False

Sports Nutrition Trivia ¢ Colas and Tea are great fluids for athletes l l True False The answer is False

Thank You… Questions? For more information on sports nutrition, please contact: Michelle Jeffcoat, MS, RD Michelle. Jeffcoat@aol. com (205)999 -1701

Special Supplement for Coaches - Category A supplements ¢ ¢ ¢ Category A Supplements - those that may be recommended for athletes: Substantial scientific evidence With promise of benefits l l l 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 ¢ Category A Supplements - those that may be recommended for athletes older than 18 years of age: l l l Creatine Bicarbonate Glycerol Antioxidant supplements Sick packs - Zinc & Vitamin C Glucosamine

Special Supplement for Coaches - Category B supplements ¢ ¢ Those supplements with no substantial scientific evidence HMB l l l l Glutamine Carnitine Chromium Ginseng/herbals Coenzyme Q 10 Amino Acids Medium Chain Triglycerides

Special Supplement for Coaches - Category C supplements ¢ Banned! l l DHEA Androstenedione Androstenediol Ephedra

Closing Comments ¢ Adolescents obtain the majority of food and nutrition information from parents, TV, and the school environment l ¢ 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. l l 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 ¢ ¢ ¢ ¢ 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 ¢ ¢ ¢ ¢ ¢ 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 ¢ ¢ ¢ 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 ¢ ¢ ¢ 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.