Sports Nutrition Beat your competition by eating right

Sports Nutrition Beat your competition by eating right! Heather Campanile, MS RD

Why nutrition? Optimal gains from training programs Enhanced recovery Achievement and maintenance of ideal body composition Reduced injury risk Overall health and wellness Academic performance Nothing more foundational than meeting your calorie needs!!

Background Registered Dietitian Masters in Nutrition Education and Food Science Counsel Professional, College & High School Athletes Trained over 75 NFL Athletes (four 1 st round draft picks) Adjunct Professor Montclair State University

Energy Needs FOOD IS FUEL

Failure to meet basic energy needs… Will negatively impact your performance: • Depleted muscle glycogen (lack energy) • Depleted nitrogen stores (decrease muscle mass production) The significance of these changes is related to the severity and length of energy imbalance.

How to meet YOUR energy needs Fuel AT LEAST 4 times per day • Breakfast, Lunch, Dinner, 1 -2 Snacks Increase carbohydrate intake • Prioritize whole grains, fruits, veggies, healthy cereals Protein at all meals for recovery • Lean meats, eggs, dairy, beans, nuts Moderate, healthy fat • High saturated and trans fat will cause sluggishness

Carbohydrates Your body and brain’s main source of: ENERGY!!!!

Carbohydrates CHOOSE MORE CHOOSE LESS

Protein Key nutrient to build and repair MUSCLES!!! Also makes up tissues, hormones, enzymes, and more.

Protein CHOOSE MORE CHOOSE LESS

Fat is an essential part of the diet. Fat acts as a long term energy source, cushions organs, helps absorb vitamins, and provides anti-inflammatory benefits.

Dietary Fat CHOOSE MORE CHOOSE LESS

Incorporate these nutrients into your diet in varying amounts to meet energy needs for performance.

Energy Needs: OFF DAY Starchy Carbs & Grains Lean protein n n Veggies & Fruit Rest/off Maintain Muscle Mass Less Fat NO FUELING NO RECOVERY n OFF DAY Breakfast ¨ ¨ n Lunch ¨ ¨ ¨ n Spinach Salad ½ Turkey Wrap/Sand Fruit Snack ¨ n Fruit Cereal & Milk Yogurt Dinner ¨ ¨ Steamed Brown Rice Stir-fry Veggies Stir Fry Chicken Olive Oil

Energy Needs: Training & Racing MODERATE TRAINING Starchy Carbs & Grains Lean protein n n n – Oatmeal & Raisins – Eggs – Real Fruit Juice Veggies & Fruit Moderate Volume/Intensity MORE FOOD FUELING RECOVERY Inc healthy FAT Breakfast n Lunch – Spinach Salad – Full Turkey Wrap/Sand – Fruit n Snack – Granola & Yogurt n Dinner – Grilled Asparagus – Grilled Lemon Butter Salmon – Sweet Potato + Cinn Butter

Energy Needs: Training & Racing Starchy Carbs & Grains Lean protein n n HIGH TRAINING n – Banana – Oatmeal w/ PB – Chocolate Milk Veggies & Fruit High Volume/Intensity MORE FOOD MAX FUELING MAX RECOVERY Inc healthy FAT Breakfast n Lunch – – – n 6” Reg Sub Pretzels Yogurt Fruit Gatorade Snack – Granola Bar & Peanuts n Dinner – Pasta w/ Lean Ground Beef – Dinner Roll w/ Olive Oil – Frozen Yogurt w/ Fruit

Meal Frequency If large gaps of time exist between meals and snacks, energy can start to dwindle. Eat every 3 -4 hours to help maintain energy throughout the day. • This will also increase metabolism to allow to adequately burn fat and build muscle. • Each meal should contain a long-lasting carbohydrate and a lean source of protein. Plan ahead and pack snacks!

Benefits of Fueling Consistently More stable energy level: • Increases the ability to get the most out of each practice. Muscle recovery and repair: • Improves body composition and increases strength Getting behind for even ONE day can make a huge difference!

Best Snack Choices Your between-meal snacks should contain both carbohydrate & protein. • • Veggies and hummus • Pretzels/Wheat Crackers & string cheese Fruit and peanut butter • Greek Yogurt (alone or with granola) Trail Mix • Cottage Cheese Granola Bars • Graham Crackers/Rice cakes & PB Snacks directly pre-practice or competition should be mostly carbohydrate: • Pretzels, crackers, rice cakes • Fruit, fruit snacks, applesauce • Cereal bars

Nutrient Timing Three of the MOST important fueling times include: • 3 -4 hours before a practice or competition • 30 -60 minutes before competition • Within 30 minutes of an event/competition Why is it SO important? • Provides your muscles with fuel needed for intense exercise • Prevents your blood sugar from getting too low • Keeps you from feeling hungry

Your main meal (~3 -4 hours) before competition should be: HIGH in Carbohydrates Bread Pasta Rice Grains Cereals Low-fat muffins Fruit juices Vegetables Waffles Pancakes Sports bars Sports drinks MODERATE in Protein WHY… to provide the best fuel for your muscles and brain Low-fat yogurt Low-fat milk Low-fat cheese Eggs Lean beef Chicken Turkey Fish (ex: tuna) Peanut butter to protect your muscles LOW in Fat LIMIT High fat meats/dairy Fried foods Butter, margarine Mayo, salad dressing Creamy sauces b/c your stomach empties fat very SLOWLY & excess fat can replace valuable carbs & protein

What does that look like? n STEP 1: Fruits & Vegetables Choose 1 non-starchy vegetable ¨ Choose 1 starchy vegetable or fruit ¨ n STEP 2: Carbohydrates ¨ n Choose one complex carbohydrate STEP 3: Protein ¨ Choose one lean meat or alternative protein

Nutrient Timing: 30 -60 minute pre-comp snack A small, high carb snack 30 -60 minutes before competition can help top off energy stores Try: • • • Sports bar ½ Bagel w/ jelly Fresh fruit/fruit cups Dried fruit Cereal/cereal bar If solids don’t sit well…. try liquids, gummies, or gels

Varying meals for different event times… Morning event: big dinner the night before, small bedtime snack, light meal for breakfast Afternoon event: medium to large breakfast and light lunch Evening event: medium to large breakfast and lunch and snack before race.

Pre-competition meals Do Be sure seafood, meat, and eggs are cooked properly and sealed in a tight container– these are the most likely to cause food poisoning Eat foods you enjoy Eat until you’re full– not more and not less Include salt or salty foods in your meal Drink water throughout the evening before Don’t Eat foods you’ve had problems with before Overeat Consume caffeine within 24 hours of competition Consume alcohol within 48 hours of competition Hesitate to ask for what you want Experiment with foods/meals on training days to see what is best for meet days.

Nutrient Timing: Recovery Nutrition Replenish your glycogen stores Promote faster recovery Honor the 30 minute window • ESPECIALLY during pre-season Sample post workout snacks: • Recovery shakes or bars • Smoothies • Pretzels • Fruit and nuts • Bagels • Peanut butter sandwiches

Hydration

Indicators of Good Hydration Clear urine, frequent bathroom trips Absence of thirst

Hydration- What should you drink? Hydrating liquids: Water Gatorade/Power. Ade Propel Sugar-free, caffeine-free beverages Foods with high fluid content Dehydrating liquids: Caffeinated drinks (soda, tea, coffee) High sugar beverages (kool-aid, fruit punch, etc) Alcohol

Hydration- When should you drink? Consistently throughout the day and evening • Pay close attention to: 1. First thing in the morning 2. 1 hour before practice 3. Every 15 -20 minutes during practice (need at least 4 ounces every 15 -20 minutes) 4. 3 cups for every pound lost during practice (weigh in and out to account sweat properly!)

Sweat contains more than just water. . . Electrolyte losses must be matched • Eat salty foods, add salt to foods • Fruits, veggies, and dairy • Gatorlytes, Cal-Mg

Stay on top of your nutrition…. q Eat breakfast 7 days/week. q Eat 3 balanced meals per day. q Eat a healthy snack mid-morning and mid-afternoon. q Eat at least 5 servings of fruit & vegetables per day. q Choose whole grain carbohydrates like brown rice, whole wheat bread, q q q oatmeal. Limit foods high in saturated fat like fried foods, cream based foods, high fat meats, desserts. Eat from all 5 food groups every day (fruit, vegetables, starch, protein, dairy) Consume a recovery snack/drink w/in 30 min. following exercise. Drink at least 10 cups of water per day. Aim for at least 7 hours of sleep every night.

QUESTIONS & Contact Info Heather Campanile 201 -344 -1768

www. njhwllc. com Comprehensive and Preventative Health. Care • Mental Health • Preventative Care / Wellness • Diet and Exercise Counseling Founded by Dr. Derek Berberian – Neurology & Psychiatry Offices in Teaneck and Ramsey Accept most major insurance (out of network) Phone: (201) 588 -3491 Tailored, Personalized Approach to Health & Wellness