Transcript Sports Diet Dilemmas - WIAA | Washington Interscholastic

Sports Nutrition to WIN
High Performance Nutrition
Susan Adams, M.S., R.D
WINForum Nutrition Consultant
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About WINForum:
For more information visit www.winforum.org or e-mail
questions/ comments to [email protected]
Follow the WINForum Online
Why You?
Athlete Nutrition Overview
Benefits:
Enhanced recovery
 Best weight
 Reduced risk of
injury and illness
 Energy
 Confidence
 Consistency
 Lifelong benefits
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Athlete Nutrition Overview
Common Challenges:
Lack of knowledge
 Poor choices when
shopping or dining
out
 Busy lifestyle
 Access
 Supplements and
sports foods
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Top Game Day Mistakes
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New foods
Poor hydration
Energy drinks
Too much food
Too little food
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The Sports Nutrition Game Plan –
Make it Work for You!
www.WINForum.org
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Nutrition Pre-Exercise- Eat & Drink
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Stay hydrated
Check urine color
Pre-exercise:
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14–20 oz
During active
warm-up:
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8 fl oz = 8
swallows/gulps
MyPlate
Use MyPlate as a
portion guide
 A healthy diet of
fruits, vegetables,
whole grains, lean
protein and lowfat or fat-free
dairy
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Am I eating the right foods?
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3-5 Fruits (tennis ball)
3-5 Veggies (1/2 cup)
3-4 Dairy (1 cup or 1.5
oz)
3-4 Meat Protein
Servings (3-4 oz)
8-14 Grain Servings (1
slice, ½ cup)
A couple extras
(cookie, salad
dressing)
Portions: 20 years ago vs. now
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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
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Energy Filled Eating Plan
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Meals and
Snacks
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< 3-4 hours
apart
GOOD CARBS vs OCCASIONAL
CARBS
Whole Grains
 Dairy
 Pasta
 Rice
 Potato
 Corn
 Fruits
 Veggies
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Watch for: THE “C”
WORD
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Chips
Cookies
Candy
Cakes
Crispy Stuff
Creamy Stuff
Coke
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Breakfast: Build a base
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Jump-start your
metabolism
> 1/3 of your
calories
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What’s Next? Lunch!
Carbohydrate
 Protein
Some
healthy fat
Snack Attack
Low in fat, high in carbs!
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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
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Dinner
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Carbohydrate driven
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+ lean protein & healthy fat
Divide plate into thirds
Samples:
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Salmon, green beans,
brown rice, milk
Chicken and veggie pasta,
green salad, milk
Game On!
Nutrition During Exercise
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Replace fluid losses
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Drink fluids
Maintain blood glucose
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30-60 g CHO/hour
Eat snacks
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Post Exercise: Re-hydrate
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Weigh pre- and post-exercise
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For every pound lost, drink 16-24
fluid ounces.
Carry a water bottle
Cool, flavored drinks
Post-Game: ReFuel
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Eat/drink carbs + protein within 30
minutes of workout
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Eat a full meal (within 1-2 hours)
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REST
Re-Fuel: Sample Post Workout
Meal/ Snack Ideas
 Carbs
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+ Protein:
Yogurt
Yogurt Drinks
Granola Bar & string
cheese
Muffin (with nuts)
Fruit & bagel
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Why Chocolate Milk?
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Chocolate milk & sport
drink equally effective
Perfect carb:protein
ratio
• 3-4g carb:1g protein
Cost-effective
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Winning at Losing
Feel
Frustrated
with lack of
“results”
Yo-Yo Dieting: Not for Athletes
Losing Weight in a Safe Way
 Slow
& gradual
 Off season
 Aim for a
healthy weight
range
What’s a Healthy Way to Gain
Muscle?
Healthy Muscle Gain
 Add
300-500
calories per day
 Eat frequently
 Snacks with
protein
What About Supplements?
Remember to Individualize
Heaviest vs. Lightest Seahawk Players
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3650
Heaviest = Paul Fanaika (G)
Lightest = Deon Butler (WR)
Height: 6’5”
Height: 5’10”
Weight: 327#
Weight:182#
Age: 25
Age: 26
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Where to go for more info:
WINForum : www.winforum.org
 American Dietetics Association:
www.eatright.org
 MyPlate: www.choosemyplate.gov
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PowerBar: www.powerbar.com