Transcript Slide 1

Sports Nutrition
Stacey L. Scrabis
RD, LD/N
What are The Factors that Contribute
To an Athlete’s Success?
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Genetics
Training
Equipment
Experience
Avoiding Injury/Illness
Proper Mindset
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Nutrition (Fueling)
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What is Going to be Covered
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Macronutrients (Carbohydrate, Protein, Fat)
Micronutrients (Vitamins and Minerals)
Hydration
Supplements
Meal ideas (Breakfast, Lunch, Dinner, Snacks)
What to eat pre, during, and post exercise
Dining Out
What are the Benefits of Proper
Fueling?
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Improve Strength, Speed, and Stamina
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Delay Fatigue
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Improve Healing of Injury or Illness
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IMPROVE PERFORMANCE
Carbohydrates
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Carbohydrates are the body’s primary source of energy
Carbohydrates should make up 55-65% of daily intake
“Best Choices” (Whole Grains, Fruits, Veggies)
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Good sources anti-oxidants, photochemicals, fiber
Fuels muscles, improves stamina, delays fatigue
Enhances strength and cardio-training
Low in fat
Carbohydrates should be eaten at all meals, and before
and after exercise
Low carbohydrate diets are NOT appropriate for athletes
Protein
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Used for building and repairing muscles, red blood cells,
hair, and other tissues
Used for energy when carbohydrates are not available
Protein should make up 10-15% of daily intake
“Best Choices” (Lean Meats, Poultry, Dairy Products,
Eggs, Nuts, Tofu, and Beans)
Most athletes meet their protein needs with diet alone
and do not need additional protein through
supplementation
Too much protein, or high protein diets:
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Displace carbohydrates
Can be high in saturated fat and cholesterol
Is expensive.
Fat
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Helps sustain prolonged exercise
Source of stored energy, burned mostly during low-level
activity and when other sources are not available
Fat should make up 25-30% of daily intake
Need fat in the diet to assist with the absorption of fat
soluble vitamins (A,D,E,K)
“Best Choices” poly and mono unsaturated fats such as
nuts, seeds, olive and canola oils, cold water fish (omega
3 and 6 fatty acids).
Avoid the “Bad Fats” which are saturated and
hydrogenated (trans fats)
Vitamins and Minerals
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Needed to regulate processes in the body
Do athletes need extra vitamins and minerals?
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Based on a review of 90 studies examining vitamin and mineral
status in athletes based on blood work athletes and non athletes
had similar vitamin status
Exception: Athletes had lower serum ferritin
Athletes generally “eat” extra vitamins (the more
exercise, the more food eaten, the more vitamins
consumed)
Athletes who wish to be on the safe side of avoiding
vitamin deficiencies may wish to take a multivitamin
supplement each day or every other day, not to exceed
the RDA of the vitamin
Vitamins and Minerals
Calcium
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Builds bones; length and strength
Helps your muscles contract and nerves function
Good Sources: Dairy products, calcium-fortified juices, dark green
leafy vegetables and legumes
Iron
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Aids in energy metabolism
Deficiency can lead to weakness and reduced resistance to infection
Good Sources: Lean meats, eggs, legumes, whole grains, green
leafy vegetables
Vitamin C increases the body’s ability to absorb iron
Hydration
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Fluids in the body have many functions and are essential
for life. Fluids form blood, aid digestion, and prevent the
body from overheating.
Athletes need to be hydrated before, during, and after
practice and competition to achieve optimal performance
Early signs of fatigue are a sign of dehydration. Thirst is
not an adequate indicator of fluid needs. Drink before
you are thirsty.
Athlete’s needs are anywhere between 11-14 cups of
fluids per day.
Symptoms of dehydration:
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Dark urine, small volume of urine
Irritability, headache, fatigue
Weakness, dizziness, nausea
Hydration
Degree of
Dehydration
Symptoms
1-2 %
Thirst & weakness
3-4 %
Low performance, dry mouth
5-6 %
Increased body temperature,
headache, disorientation
7-10 %
Dizziness, disorientation, heatstroke
and even death
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Fluid choices:
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If exercise is < 60 minutes: water (+ pre exercise
snack)
If exercise is > 60 minutes: water (+ carb during
exercise)
Before exercise: 16-24 ounces 2 hours prior and 816 oz 15 minutes prior to the event
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Hydration
Try to avoid caffeine, carbonation, and fruit juice just
prior to exercise
During exercise: 6-12 oz every 15 minutes
After exercise: encouraged to replace the lost fluid
by consuming 16-20 oz of fluid for every pound of
weight lost (until urine is pale)
Take in enough fluid daily to urinate every 2-4 hours
Supplements
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Supplements do exactly what the name says…
SUPPLEMENT a balanced diet
There are many questions to ask prior to taking a
supplement
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Be aware of what a supplement is made of
What claims have been made about the supplement
Has there been research on this product?
What is the supplement made of?
Does it work? Would it work for you?
Most importantly, is it allowed?
If it sounds to good to be true…it probably is
Supplements
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Some of the more popular products:
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Bars:
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Creatine, Ephedrine, Ginseng, DHEA, Energy Drinks,
HMB, Protein, Caffeine
Balance Bar, MetRx , Detour, ProMax, Cliff, Kashi,
Power Bar, Pure Protein, Twisted Bar, Luna (women)
Recovery Drinks: (Goal 4-1 Carb-Pro ratio)
Muscle Milk, Accelerade, Recoverite, Endurox,
Sustained Energy, Cliff Shot, and good old
fashion Chocolate milk,
What Should My Diet Look Like As An
Athlete?
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Breakfast Ideas
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Whole grain waffles (maple syrup/peanut butter)
Whole grain english muffin or bagel (peanut butter)
Fruit Smoothies (juice, fruit, yogurt)
Granola with either skim milk or low fat yogurt
Egg beaters/Egg whites with whole wheat toast
Fat free cottage cheese with fruit
Whole grain cereal (cheerios, grape-nuts, kashi, Oatmeal) with
skim milk
Omelets
Ham/Canadian bacon
Orange Juice
Fresh Fruit
Potatoes (not fried)
Sandwich
Graham crackers
What Should My Diet Look Like As An
Athlete?
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Lunch Ideas:
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Turkey sandwich on whole grain bread, baked chips, fruit cup,
skim milk
Grilled chicken on whole wheat bun, baked potato with non
starchy vegetables, apple, water
Bean burrito, brown rice, salsa and 100% fruit juice
Large salad (light dressing) with lean protein (chicken breast),
whole wheat roll, low fat yogurt, water
Tuna salad sandwich (light mayo) on whole wheat bread,
pretzels, banana, fruit juice
Sautéed vegetables with black beans served over brown rice,
side salad (light dressing), berries, and skim milk
What Should My Diet Look Like As An
Athlete?
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Dinner Ideas:
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Spaghetti with meat sauce (ground turkey breast or 93% lean
beef) spinach salad (light dressing), whole grain roll, apple crisp,
water
White chili (cubed chicken breast, white kidney beans & navy
beans), brown rice, whole wheat crackers, berries, skim milk
Grilled fish fillet, baked potato, steamed veggies, low fat frozen
yogurt, iced tea
Vegetarian pizza, salad (light dressing), fruit cup, low fat
pudding, water
Turkey Sub with veggies, baked chips, apple, yogurt, water
What Should My Diet Look Like As An
Athlete?
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Snack Ideas:
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Whole grain bagels with peanut butter
Whole grain muffins
½ sandwich with lean meat
Fresh fruit
Granola bars/ Sports bars
Trail mix
Baked chips/ Pretzels/ Low fat popcorn
Fat free Cottage cheese / Low fat yogurt
Low fat String cheese
Nuts (peanuts, almonds walnuts)
Pre- Exercise Meals
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Eat the meal at least 2-3 hours to allow for stomach
empting
Some athletes choose a small snack again 1 hour prior
Choose a meal high in carbohydrate and moderate in
protein
Limit fats and oils ( take long to digest and can cause GI
upset)
Restrict sugary foods, can cause rapid energy swings in
blood sugar levels and result in low blood sugar and less
energy
Avoid foods and drinks that contain caffeine (stimulates
urine output, which can contribute to dehydration)
Watch out for foods that produce a lot of gas
Pre- Exercise Meals
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Examples meals:
Whole grain bagel with turkey, banana, low fat yogurt, water
 Peanut& Jelly sandwich on whole grain bread, applesauce, skim
milk,
 Spaghetti/tomato sauce, bread, orange juice, water
 Cereal , banana, skim milk, whole wheat toast/jam, grape juice
 Sports bar
Example of snacks:
 Banana
 1 cup dry cereal,
 ½ sports bar
 8-16oz sports drink
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During Exercise
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For exercise greater than 1 hour:
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Sports drinks (should contain 6-8 % or 14-19g of
carbohydrate per eight-ounce serving). A drink with
more than 10% may cause slow absorption, nausea,
cramps, or diarrhea. A drink with 5% or less may not
provide enough additional energy to increase exercise
length)
Diluted juices (1/2 strength)
Energy bars, gels, chews, sport beans + water
Fruit
Post Exercise
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According to most research
 carbohydrate and protein should be eaten within 30
minutes of a workout
 again 1-3 hours post exercise.
 carbs replace depleted glycogen and simulate insulin
(helps build muscle)
 carbohydrate and protein combination assists with
better building response and reduces cortisol (breaks
down muscle)
Intake of approx 0.5 grams of carbohydrate per body
weight.
Post Exercise
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16 oz sport drink, 1 Powerbar
32 oz Sports drink, 1 banana
Recovery drink
2 cups chocolate milk
Whole wheat bagel with 2 Tbsp peanut butter
Low fat yogurt 8 oz
Trail mix (raisins, nuts, granola)
Cereal (cheerios) with skim milk
Pasta (2 cups) with lean meat sauce
Dining Out Tips
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Select foods that are Steamed, Broiled Baked, Roasted, Lightly
sautéed
Reduce portions sizes by selecting Lunch portions or low fat
appetizers as main meal
Be aware of high fat dressings, gravies and cream sauces. Order it
on the side
Pick one fat per meal
Substitute fresh fruit or steamed veggies for fries, chips, or onion
rings
If you can’t resist dessert, share it with a friend or several friends
Remember that you can always ask questions on high items are
prepared
Make smart choices at a salad Bar and be careful of Buffets
Dining Out Steak House
Select
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Steamed veggies
Plain Baked Potato
Shrimp
Salad without cheese
Filet Mignon
Chicken breast
Salmon
Avoid
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Crab cakes
Mashed potatoes
Au gratin potatoes
Creamed spinach
Sirloin
Prime rib
Porter house
Dining Out Seafood
Select
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Peel and eat shrimp
Steamed Lobster
Grilled fish
Steamed veggies
Salad without cheese
Avoid
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Fried fish or Shellfish
Seafood risotto
Shrimp scampi
Anything in a cream sauce
Dining Out Chinese
Select:
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Broth based soups
(chickens/veggies)
Stir fried combinations of
seafood, tofu, lean meat, and
vegetable (Ask for less oil)
White rice
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Avoid:
Coconut soup
Chicken wings
Egg rolls, Wontons
Deep fried dishes
Fried rice, Fried noodles
Dished made with large
amounts of nuts, peanuts, or
peanut sauce
Dining Out Italian
Select
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Minestrone
Pasta e fagiolli
Pasta primavera
Pasta with marinara sauce
Grilled chicken or fish dishes
Steamed veggies
Salad without Cheese
Plain bread
Avoid
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Fried foods (eggplant, chicken
or veal parmesan)
Dishes made with sausage
Oily pesto dishes
Meat lasagna
pizza with extra cheese or
meat toppings
Garlic bread
Dining Out Mexican
Select
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Black Bean soup
Tortilla soup
Salsa
Chicken fajita or Soft taco
Vegetable quesadilla (limit
cheese and sour cream)
Shrimp taco
Yellow rice
Black beans
Grilled fish or chicken dishes
Avoid
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Fried tortilla Chips
Loaded nachos
Sour cream, guacamole,
cheese
Fried entrees
Enchiladas
Refried Beans
Burritos