Eat to Impact Performance Disordered Eating Challenges for

Eat to Impact Performance: Disordered Eating, Challenges for Performance Overcoming challenges of fueling the young athlete Emily Edison, M. S. R. D. WINForum Coordinator Sports Dietitan, Momentum Nutrition & Fitness emily@momentum 4 health. com

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. Slide © 2008 Understanding Nutrition, PC. For more information, visit www. Understanding. Nutrition. com.

Which one of these athletes has an eating disorder? ? Any or all of them ?

What Does Disordered Eating Look Like? – Anyone can develop an eating disorder. Males and females and all social and economic classes, faces, and intelligence levels are affected. – Over the past decade, white, middle-to-upper class females ages 13 to 30 have been most affected. – True eating disorders are relatively uncommon: Only 5% of adolescents with disordered eating behaviors go on to develop classic eating disorders. – Athletes at greater risk

What is Disordered Eating? • Abnormal eating pattern, ranging from less extreme to extreme behaviors. • A collection of interrelated eating habits weight management practices attitudes about food, weight and body shape physiological imbalances. • Includes classic eating disorders anorexia nervosa, bulimia nervosa, and binge eating disorder eating patterns of lesser severity “disordered eating”

ED on the Continuum Healthy Relationship with Food and Body Eat when hungry, stop when satisfied. Disordered Eating Troubled relationship with food, dieting, body image problems, Eating Disorder Anorexia Nervosa, Bulimia, Binge Eating Disorder

Disordered Eating Habits – Excluding whole food groups (for example, all fats or all carbohydrates) – Eating only at particular times of the day – Excessive food “allergies” – Eating only foods of a specific color/texture – Not eating certain foods together in a sitting – Not eating specific foods from the same plate

Eating Disorders: What You Should Know ED range from mild to severe, with “severe” meeting the diagnoses of Anorexia and Bulimia. ED are not a choice ED are serious, complicated mental disorders ED are difficult to overcome, EARLY detection is key ED can have adverse health effects, with morbidity and risk of mortality increasing with severity Female Athlete Triad, important to understand

www. femaleathletetriad. org

Energy Availability: Supply<Demand • ACSM, 2007, replaced disordered eating with energy availability (EA) EA = dietary energy intake minus exercise energy expenditure. • Low energy availability (LEA) consuming insufficient calories to fuel activity and support normal growth and development.

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

The Period Myth “My coach told me I knew I was training hard enough when I stopped getting my period”

Factors contributing to menstrual disturbance in athletes • Inadequate nutrition – Calorie supply < demand – Food intake may exceed non-athlete friends – Low body mass index (BMI) • Exercise intensity • High stress

Helping an athlete restore energy balance • Teach them about the F. A. T. – Femaleathletetrad. org • Recommend higher energy diet – increase healthy fats – Do not focus on calories • Recommend a before bed snack • Help them with a PLAN – Refer to ED Dietitian

Does my athlete need to change his/her weight? Research does not support the idea that lower body weight will increase performance

What is my “weight” made of? • • Bones Brains Organs Hair Fat Muscle Other Stuff

Lots to consider… • Genetics, body weight history, bone structure, sport, position, body composition, health, stage of growth • Growth and development can be compromised • Consult physician and registered dietitian to set ranges that are reasonable for the athlete as an individual

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 • “Role models” not always healthy

I could use a burger about NOW! I AM HUNGRY!

What’s a coach to do ? • Empower your athletes with good information- THE TRUTH • Develop relationships within your community • Emphasize performance, not appearance – Watch the 3 letter words: fit and fat

What’s a coach to do ? • If you are concerned with an athletes eating behaviors: – Talk with them in a private setting – Allow plenty of time – Develop a plan and FOLLOW UP. • Promote Healthy, Sports Based eating

Top 5 Tips to Promote Healthy/Sports Eating 1. Allow kids to see you eating healthy snacks 2. Have team bus stop at Fast Food not FAT food- Safeway, Subway 3. Remind kids & parents FOOD=FUEL 4. When traveling & home eat meals together 5. Educate athletes on importance of CARBS, PROTEIN and FAT

Do CARBS make us fat?

Carbohydrates are the #1 Source of Energy for Your Muscles Carbohydrates (Bagel, pasta, fruit, dairy) Glucose (energy in use) Glycogen (stored)

EVERYDAY CARBS vs OCCASIONAL CARBS • • Whole Grains Dairy Pasta Rice Potato Corn Fruits Veggies • Watch for: THE “C” WORD – – – – Chips Cookies Candy Cakes Crispy Stuff Creamy Stuff Coke

Research Carbs and Recovery • Current research supports 3 -4 g carb to 1 g protein for regeneration of glycogen and muscle repair and rebuilding – Chocolate milk – Yogurt and Fruit – Shakes like: Endurox, , Ensure, even Slim Fast

#1 RULE: “Book End” your Workouts • Eat before and after your workouts • If possible, include carbohydrates and some protein in snacks and meals – Yogurt and Fruit – Chocolate Milk – Boost Energy Drink – String Cheese and Crackers

Does eating more protein create bigger muscles? ? ? =

NO! Protein repairs and rebuilds muscles you break down… • Protein recommendations – Strength/aerobic athletes. 5 -. 9 g/lb bw 180 lb football player: 180 lb x. 7 g/lb = 126 -180 grams • • 1 c. milk on cereal = 18 g Granola Bar = 8 g Turkey Sandwich = 30 g Energy Bar=15 g 5 oz chicken breast = 34 g 1 c. Mashed Potatoes = 8 g 2 cup milk = 16 g = 129 grams total

“Does eating fat make me fat? ”

Eating Fat Does not make you fat • • • Provides energy (at lower intensities) Transports fat-soluble vitamins Helps the body make hormones Makes you feel satisfied Rec. 20 -25% of total energy May delay gastric emptying- important to time fat intake outside of competition

Everyday Fats vs Unhealthy Fats Everyday Fats – Unsaturated Oils • Canola, Olive – From nuts and plants – Omega 3 Fats • Fish, walnuts, flax, supplement Unhealthy Fats – Trans- Fat • Hydrogenated – saturatedanimal fat

When should we use sports drinks? • For events < 1 hour, water is perfect • Use sports drinks if >60 minutes or multiple events • Look for: – Carb- 14 g/8 oz serving – Sodium- 100 mg/8 oz

FOOD is FUEL

The BEST way to eat- to stay FAST and STRONG • Breakfast • Snack • Lunch • Snack • Dinner • Snack (optional, are you hungry? ) **Time meals and snacks no more than 3 -4 hours apart**

Snack Attack Low in fat – High in carbs • Sports Bars that provide a little fat and protein (i. e. Luna or Clif Bar) • Low-fat muffin and skim milk • Microwaved egg (1. 5 min) on English muffin • Fruit and yogurt w whole wheat bagel • Yogurt with granola • Toaster Waffle w peanut butter and jam • String cheese and fruit • Whole Grain Fig Newtons. Crackers w PB • Carnation Instant Breakfast

Try this! • Provide a nutritional game plan: Have a sports dietitian talk to your team • Encourage athletes to adopt a physically active lifestyle (even outside practice) • Focus on accepting all body shapes and sizes • Hand out appropriate materials to provide your athletes with nutrition information. Quiz them!!

YOU are the expert of your own body. No one can tell you what you are supposed to eat, supposed to weigh, supposed to look like.

About WINForum For more information visit www. winforum. org or e-mail questions/ comments to info@winforum. org

WINForum Online

Make the Game Plan Work for You Find it in Downloadable Materials at www. winforum. org

Where to Go for More Info www. winforum. org www. choosemyplate. gov www. bestteendiets. org www. eatright. org

Where to go for more sports nutrition info: • WINForum : www. winforum. org • Momentum Nutrition: www. momentum 4 health. com • American Dietetics Association: www. eatright. org • Washington Dairy Council: www. eatsmart. org • WA Dairy Products Commission: www. havemilk. com • Gatorade Sports Science Institute www. gssiweb. com

Emily Edison, MS, RD, ACSM-HFS WINForum Coordinator Sports Dietitian, Certified Personal Trainer Momentum Nutrition and Fitness www. momentum 4 health. com