Hot Topics in Sports Nutrition Help Your Athletes

Hot Topics in Sports Nutrition Help Your Athletes WIN with Nutrition WINForum 2010 Coaches Conference For more information, go to WINForum. org

Here’s the Good News Ø YOU can make a difference l l l Teach healthy habits Create healthy body image Improve self esteem Ø YOU can help your athlete l l l Perform better Reduce risk of injury Be in a better mood For more information, go to WINForum. org

And the BAD NEWS… YOU cannot make your athlete l l l lose weight gain weight make healthy choices eat their veggies drink water pick up their socks… UNLESS THEY WANT TO!! For more information, go to WINForum. org

You have the Power Ø An athletes #1 source for nutrition information is their COACH Ø Coaches can play a major role in developing healthy eating habits for life Ø Coaches can play a major role in the prevention of eating disorders For more information, go to WINForum. org

Coaches Face Challenges… Fad Diets Ø Energy Drinks Ø Injuries Ø Eating Disorders Ø Personal Problems Ø Vegetarian Eaters Ø Hydration Ø Food “allergies” Ø The list goes on… Ø For more information, go to WINForum. org

Popular Energy Drinks • • Bawls 5 Hour Energy FRS Crunk Boo. Koo Crazy. Horse Spazz Kik-It • • Redbull Rehab Superfly Zip Fizz Monster Venom Rockstar Hooters For more information, go to WINForum. org

For more information, go to WINForum. org

FOOD IS GOOD. For more information, go to WINForum. org

For more information, go to WINForum. org

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

www. femaleathletetriad. org For more information, go to WINForum. org

Energy Availability: Supply<Demand • ACSM, 2007, replaced disordered eating with energy availability (EA) • Low energy availability (LEA) consuming insufficient calories to fuel activity and support normal growth and development. For more information, go to WINForum. org

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 For more information, go to WINForum. org

Athletes, body weight and nutrition: THE TRUTH Ø Food is fuel, you can’t train without it Ø “Healthy” is a range through which peak performance can be achieved Ø Obese is unhealthy, but underweight is more problematic than overweight Ø Focusing on the scale is at best a distraction and at worse a disease For more information, go to WINForum. org

Getting back to FOOD… IS THIS YOUR FOOD PYRAMID? ? For more information, go to WINForum. org

Top 5 Tips to Promote Healthy Eating 1. 2. 3. 4. 5. Allow student-athletes to see you eating healthy snacks Have team bus/travel stop at Fast Food not FAT food- Safeway, Subway Remind athletes FOOD=FUEL When traveling eat meals together Educate athletes on importance of CARBS, PROTEIN and FAT For more information, go to WINForum. org

For more information, go to WINForum. org

The BEST way to eat - to stay LEAN and STRONG Breakfast • Snack • Lunch • Snack • Dinner • Snack (optional, are you hungry? ) **Time meals and snacks no more than 34 hours apart** • For more information, go to WINForum. org

For more information, go to WINForum. org

BREAKFAST: Eat it to WIN! Vital to an athlete’s performance. • Encourage parents to provide balanced, lowsugar, breakfast to athletes. • Should contain carbohydrate, protein AND fat for satiety and to maintain energy levels. • Quick ideas: • l l l Whole grain bagel w/cream cheese and fruit Microwaved egg sandwich Toaster waffles with peanut butter, 2% milk and fruit For more information, go to WINForum. org

EATS BREAKFAST DOESN’T EAT BREAKFAST For more information, go to WINForum. org

“I can’t eat in the morning” Morning Training… Your eating plan takes training/practice Eating after an 8+ hour fast (Break the Fast) vital to preserving muscle tissue and carb stores § Start slow, don’t give up § § § Quick ideas: § § § 1 toast with peanut butter Carnation Instant Breakfast Applesauce with cereal For more information, go to WINForum. org

Snack Attack Low in fat, high in carbs! • • • Sports Bars that provide a little fat & protein (i. e. Luna or Clif Bar) Low-fat muffin and skim milk Hard boiled egg and crackers Hot cereal in a cup with 1 cup low-fat milk Fruit and yogurt with cereal Yogurt with granola Toaster waffle with peanut butter and jam String cheese and fruit Boost sport drink Fig Newtons Peanut butter sandwich crackers For more information, go to WINForum. org

Macronutrients – The Big Three Ø Carbohydrate Ø Fat Ø Protein For more information, go to WINForum. org

Carbs. The Truth (finally). For more information, go to WINForum. org

Carbohydrates are the #1 Source of Energy for Your Muscles Carbohydrates Glycogen (Bagel, pasta, fruit, dairy) Glucose (energy in use) For more information, go to WINForum. org (stored)

LOW CARB DIETS DO NOT WORK For more information, go to WINForum. org

For more information, go to WINForum. org

Low carb diets for athletes? High Carb vs. Low Carb Diet Three successive heavy training days Ø Muscle glycogen depletion continual due to low carb diet Ø l Ø Sample taken from vastus lateralis Depletion of glycogen leads to performance decrease Source: I Journal Sp Med (1990; 1: 2) For more information, go to WINForum. org

“Sustained Energy” CARBS vs OCCASIONAL CARBS • • Whole Grains Dairy Pasta Rice Potato Corn Fruits Veggies Watch for: • THE “C” WORD • For more information, go to WINForum. org • • Chips Cookies Candy Cakes Crispy Stuff Creamy Stuff Coke

FAT does not make you fat • • • Provides energy (at lower intensities) Helps the body make hormones Makes you feel satisfied Recommended 25%-30% of total energy May delay gastric emptying- important to time fat intake outside of competition For more information, go to WINForum. org

Healthy Fat vs Unhealthy Fat Ø Ø Good Fats l l Unsaturated • Canola, Olive l l Bad Fats l Comes from nuts and plants Omega 3 Fats • Fish, walnuts, flax, supplement Ø Hydrogenated Trans Occasional Fats l Saturated animal fat Fat that get a bad rap but may really be ok for you: Coconut Oil- tastes good, makes a good spread. For more information, go to WINForum. org

It’s a quiz. True or False Eating lots of protein will make you stronger. For more information, go to WINForum. org

False! Protein repairs and rebuilds muscles you break down… § Protein recommendations Strength/aerobic athletes. 5 -. 7 g/lb bw 140 lb runner: 140 lb x. 5 g/lb = 70 -98 grams § 1 cup milk on cereal = 18 g § Granola bar = 8 g § Turkey sandwich = 30 g § 4 oz chicken breast = 30 g § 1 cup mashed potatoes = 8 g § 1 cup milk = 8 g = 102 grams total For more information, go to WINForum. org

What About Protein Supplements? Can be helpful in convenience situations Ø Unnecessary l Eat plenty of protein l Expensive Ø Ø Contain small amounts of protein compared to food (25 g/3 oz meat, 8 g/half cup beans, 16 g/half cup cottage cheese) For more information, go to WINForum. org

Are there “magic” foods? and s i th Eat IN… W For more information, go to WINForum. org

HUGS NOT DRUGS For more information, go to WINForum. org

What about supplements? Ø Ø Ø May need a multi-vitamin Omega 3 supplement (Fish Oil) is beneficial for heart health and recovery Vitamin D and iron as needed by blood test Calcium as needed BE AWARE: Certain supplements can cause dehydration **Remind athletes BEFORE taking ANY supplement, check NCAA restrictions for ALL ingredients (ask doctor nutritionist or trainer) For more information, go to WINForum. org

For more information, go to WINForum. org

Winning Sport Nutrition Ø Pre-Event Nutrition Ø Fuel During Exercise Ø Recovery Nutrition For more information, go to WINForum. org

Nutrition Pre-Exercise Eat a MEAL 3 -4 hours before practice or competition Ø Eat a small snack (about 200 calories of carbs) 1 hour before practice or competition Ø Drink plenty of fluid Ø For more information, go to WINForum. org

Pre-Event Meal Ideas Ø Cranberry juice, cornflakes with low-fat milk, apple muffin Ø OJ, blueberry pancakes with syrup, low-fat yogurt, banana Ø Baked potato with low-fat cheese, cornmeal muffin, frozen yogurt Ø Turkey sandwich with low-fat cheese, yogurt, fruit, granola bar For more information, go to WINForum. org

The Race is On Nutrition During Exercise Ø Replace fluid and glucose losses to maintain energy Ø Events 60 -90 min. or longer eat 100 -300 calories from CHO/hour Ø Sport drinks, gels, bars work equally well, if water is consumed with solids For more information, go to WINForum. org

After practice! Ø Eat 200 -400 calories from carbohydrate and a moderate amount of protein within ½ hour of practice. Sports bars work great! Ø 3 -4 g carb to 1 g protein (10 -15 g protein) Ø Eat a meal with complex carb, protein and moderate fat within 2 hours of practice. Ø DRINK. EAT. REST. For more information, go to WINForum. org

Sample Post Workout Ideas (carb and protein) Ø Chocolate Milk Ø Yogurt Ø Granola bar and string cheese Ø Muffin Ø Fruit and bagel Ø What do you eat? ? For more information, go to WINForum. org

What to do… ***Make nutrition a priority*** l l l Consult registered dietitian to talk to team about SPORT NUTRITION Model healthy behaviors Give sport nutrition handouts Bus stops at HEALTHY food choices Talk to parents about making nutrition a priority For more information, go to WINForum. org

What else to do… Focus on the athletes’ performance not weight • Recognize individual differences in body size, shape, skill level • Educate players on ill effects of dieting • EXAMINE your own attitudes and beliefs about body, size and shape • Remember most of what we learn is from what we observe. For more information, go to WINForum. org

And NOT to do… • • DO NOT participate in weighing or measuring athletes* DO NOT give weight loss suggestions to groups DO NOT suggest food rules and regulations DO NOT allow fad diets to modify your thinking *exception is skilled body composition testing when appropriate For more information, go to WINForum. org

Sport Nutrition Game Plan handouts available: www. winforum. org For more information, go to WINForum. org

EAT, DRINK, WIN! For more information, go to WINForum. org

Where to go for more info: Ø Ø Ø Ø WINForum : www. winforum. org Momentum Nutrition & Fitness: www. momentum 4 health. com American Dietetics Association: www. eatright. org Washington Dairy Council: www. eatsmart. org WA Dairy Products Commission: www. havemilk. com WA Interscholastic Activities Association: www. wiaa. com Gatorade Sports Science Institute www. gssiweb. com For more information, go to WINForum. org

Emily Edison, MS. RD. Momentum Nutrition & Fitness 206 -696 -4386 emily@momentum 4 health. com www. winforum. org For more information, go to WINForum. org