Sports Diet Dilemmas Learn Facts About Sports Nutrition

Sports Diet Dilemmas Learn Facts About Sports Nutrition, Energy Drinks & Dietary Blunders Emily Edison, MS, RD Sports Dietitian WINForum Coordinator Owner Momentum Nutrition & Fitness

2 Since 2003 the WINForum has • conducted objective nutrition clinics & provided sports nutrition information • taken questions from student athletes and provide credible responses from objective registered dietitians. • encouraged a healthy sports based diet of fruits, vegetable, whole grains, lean protein, and low-fat and fat free dairy

Follow the WINForum Online WINForum. org • Summaries from WINForum clinics • Downloadable Sports Nutrition Game Plan Facebook. com/WINForum • Updated daily with healthy eating ideas for athletes • Q&A with coaches, athletes and nutritionists Twitter. com/WINForum_org • • Trending nutrition topics for coaches and parents Send tweets to our dietitians!

4 Coaches, athletes and trainers want to know… • • • The difference between ‘fast food’ and ‘fatty foods’ Media influence on the athlete Understanding portion sizes Foods for healing injuries Tips to keep muscle, but lose fat Common game day mistakes

Fast Food vs Fat Food • Eat healthy at fast food : • • Skip the sauces Order baked or grilled Order a smaller size Drink milk instead of soda • Frequent healthier choices: • Quiznos, Subway, Chipotle For more information, go to WINForum. org 5

How does the image of ‘perfection’ in the media affect our athletes? • Pictures are Photo. Shopped • If Barbie were a real woman, she would be 5'9" tall, 110 lbs, have a 39" bust, an 18" waist, 33" hips and a size 3 shoe. • Athletes cannot look like this and have energy on the field For more information, go to WINForum. org

Before After photoshop Does she look healthy to you?

How do I know how much food should be in my portion? • Significant changes in portions over years • Your portion depends on your activity level and goals • Be aware when reading labels • A single packet of food can be 2 or more servings For more information, go to WINForum. org 8

Portions: 20 years ago vs. now

My. Plate • Use My. Plate as a portion guide • A healthy diet of fruits, vegetables, whole grains, lean protein and low-fat or fat-free dairy 10

11 Am I eating the right foods? Use this checklist: q 3 -5 Fruits (tennis ball) q 3 -5 Veggies (1/2 cup) q 3 -4 Dairy (1 cup or 1. 5 oz) q 3 -4 Meat Protein Servings (3 -4 oz) q 8 -14 Grain Servings (1 slice, ½ cup) q. A couple extras (cookie, salad dressing) For more information, go to WINForum. org

12 How to remember serving sizes… By comparison: • 1 cup dried cereal = baseball • 3 oz cooked meat = deck of cards • Small baked potato = computer mouse • ½ cup = tennis ball • 1½ oz cheese = 3 (1 inch) cubes • 2 tbsp peanut butter = 1 golf ball For more information, go to WINForum. org

What foods that can help with healing injuries? § Optimize vitamin, mineral status (Ca, Zn, Fe, D, Mg, A) § Ensure adequate protein § Modify calorie intake § Get support for depression and disordered eating

14 Eat the Rainbow!

Are all calories created equal? • Candy vs whole grains • Short term energy vs. longer lasting nutrient rich energy • Closer to earth more nutrition For more information, go to WINForum. org

What are some ‘health foods’ that are actually unhealthy? • Diet soda – artificial sweeteners • Sugar Free Popsicles • Rice cakes – lacks nutritional content, pair with PB • Fruit cocktail juice – limited real fruit, sugar added • Fruit Roll-ups For more information, go to WINForum. org

How do I gain muscle while losing fat? 1. Eat more when you are more active 2. Choose high carbohydrate, moderate protein, nutrient dense foods 3. Choose foods that are baked or grilled, not fried 4. Limit sugary foods 5. Never skip breakfast For more information, go to WINForum. org 17

Why not a “fad diet”? • Lose weight, but also lose energy • Weight gain after diet is complete • Change in mood • Can lead to more serious problems such as eating disorders For more information, go to WINForum. org 18

19 Winning at Losing

What are some common game day mistakes? • Trying new foods • Not staying hydrated • Consuming energy drinks • Eating too much or too little food For more information, go to WINForum. org 20

Are energy drinks a good way to get a boost of energy on the field? • Claims of ‘no crash’ are not true (not regulated by FDA) • Lots of caffeine; harmful substances not FDA approved • Players can test positive on drug tests from energy drinks For more information, go to WINForum. org 21

22 The Sports Nutrition Game Plan – Make it Work for You!

23 Energy Filled Eating Plan • Breakfast • Snack • Lunch • Snack • Dinner • Snack (optional, are you hungry? ) **Time meals and snacks no more than 3 -4 hours apart** For more information, go to WINForum. org

24 Nutrition Pre-Exercise- Eat & Drink • Stay hydrated daily • Check urine color • 2– 3 hours before exercise: Drink 14– 20 oz • During active warm-up: 8 fl oz, about 8 swallows/gulps For more information, go to WINForum. org

25 Breakfast: Build a base • Did you know? People who skip breakfast tend to have a slower metabolism • Eat 1/3 (or more) of your calories at BREAKFAST

26 What’s Next? Lunch! • Carbohydrate driven with protein and a little fat • 3 or more foods ▫ Turkey bagel sandwich, mango, yogurt, granola bar ▫ Chicken burrito, berries, milk ▫ PB and J, low fat yogurt, banana ▫ Ham and cheese rollup, juice, wheat crackers

27 Snack Attack Low in fat, high in carbs! • • • • Sports Bars Low-fat muffin and skim milk Microwaved egg (1. 5 min) on English muffin Fruit and yogurt with whole wheat bagel Yogurt with granola Toaster waffle w/ peanut butter and jam String cheese and fruit Boost sport drink Fig Newtons Crackers + Cheese Trail Mix Peanut Butter Pretzels HB egg with Bread For more information, go to WINForum. org

28 Game On! Nutrition During Exercise • Replace fluid losses and maintain blood glucose for performance • Use online sweat calculator • 30 -60 g CHO/hour = 16 oz+ Gatorade/hr • Eat snacks provided at halftime • Drink fluids throughout the game For more information, go to WINForum. org

29 Post Exercise: Re-hydrate, Re-Fuel, Rest • Weigh yourself before and after exercise. For every pound you lose, drink 16 -24 fluid ounces. • Athletes carry a water bottle • Cool flavored drinks seem to assist in hydration For more information, go to WINForum. org

Re-Fuel: Sample Post Workout Ideas (carb and protein) • Yogurt and Yogurt Drinks • Granola bar and string cheese • Muffin (w nuts) • Fruit and bagel • What do you eat? ?

31 Why Chocolate Milk? • Chocolate milk and sport drink equally effective in refueling athletes for repeated bout of exercise • Endurox R 4 50% less time to exhaustion • Perfect 3 -4 g carb: 1 g protein ratio For more information, go to WINForum. org

32 Dinner: Re-fuel continued… • Carbohydrate driven meal with lean protein and healthy fat • Divide plate into thirds • Samples: ▫ Salmon, green beans, brown rice, milk ▫ Chicken and veggie pasta, green salad, milk ▫ Quinoa salad, steamed broccoli, yogurt parfait For more information, go to WINForum. org

33 Top Sport Nutrition Tips 1. WINForum Sports Nutrition Game Plan 2. Coaches: ask students to use the PLAN 3. Allow time to hydrate and fuel at practice and games 4. Remind athletes to REST For more information, go to WINForum. org

34 Where to go for more info: • WINForum : www. winforum. org • Momentum Nutrition & Fitness: www. momentum 4 health. com • American Dietetics Association: www. eatright. org • My. Plate: www. choosemyplate. gov • Power. Bar: www. powerbar. com For more information, go to WINForum. org

Emily Edison, MS, RD WINForum Coordinator For more information contact: 206 -682 -3699 info@winforum. org 35