Eat 2 Win with Cutting Edge Nutrition Science

Emily Edison, M.S., R.D.Western Washington WINForum Coordinator

Sports Dietitian, Momentum Nutrition & Fitness

About WINForum

For more information visit www.winforum.org or e-mail questions/ comments to info@winforum.org

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This is Not Rocket Science

Poor nutrition = Poor performance

Winning Nutrition = Winning Performance

Put me in coach…

One of the athlete’s #1 sources of nutrition-related info is their coach

Carbs are Good? Or Bad?

Carbohydrates are the #1 Source of Carbohydrates are the #1 Source of Energy for Your MusclesEnergy for Your Muscles

CarbohydratesCarbohydrates(bagel, pasta, fruit, dairy)(bagel, pasta, fruit, dairy)

Glucose(energy in

use)

Glycogen(stored in muscle

and liver)

Carbohydrate Recommendations

Diet should be high in carbohydrate (CHO)– 60% of total caloric intake– 6-7 g CHO/kg BW

Eat carbs at each eating interval Most carbs should be complex or

high quality

Good Carbs vs. Occasional Carbs

Whole GrainsWhole Grains DairyDairy PastaPasta RiceRice PotatoPotato CornCorn FruitsFruits VeggiesVeggies

Watch for: THE “C” WORDWatch for: THE “C” WORD– ChipsChips– CookiesCookies– CandyCandy– CakesCakes– Crispy StuffCrispy Stuff– Creamy StuffCreamy Stuff– CokeCoke

Does Eating More Protein = Bigger Muscles?

?

Rebuild and repair tissues broken down during exercise Protein recommendations

– Strength/aerobic athletes .6-.9 g/lb bw – 15 – 18% of total energy

EX: 140lb swimmer: 160lb x .6g/lb = 96 grams

1c. milk on cereal = 18g1c. milk on cereal = 18g Granola Bar = 8gGranola Bar = 8g Turkey Sandwich = 30gTurkey Sandwich = 30g Energy Bar=15gEnergy Bar=15g 5 oz chicken breast = 34g5 oz chicken breast = 34g 1c. Mashed Potatoes = 8g1c. Mashed Potatoes = 8g 2 cup milk = 16g2 cup milk = 16g = 129 grams total= 129 grams total

No! More Protein ≠ Bigger Muscles

Do athletes need protein supplements?

Vegetarian Athletes Athletes with limited

caloric intake Athletes who train

multiple times daily

Does eating fat make us fat?

V

Eating Fat Does NOT Make You Fat

Provides energy (at lower intensities) Transports fat-soluble vitamins Helps the body make hormones Makes you feel satisfied May delay gastric emptying- important

to time fat intake outside of competition

25% of total energy

Good Fat vs. Not as good Fat

Good FatsGood Fats– UnsaturatedUnsaturated

Canola, OliveCanola, Olive

– Comes from nuts and Comes from nuts and plantsplants

– Omega 3 Fats Omega 3 Fats Fish, walnuts, flax, Fish, walnuts, flax,

supplementsupplement

Not as good FatsNot as good Fats– HydrogenatedHydrogenated– TransTrans– Saturated- animal Saturated- animal

fatfat

Energy Filled Eating Plan

Breakfast Snack Lunch Snack Dinner Snack (if hungry)

Breakfast Really is For Champions

People who skip breakfast (and other People who skip breakfast (and other meals) tend to have a slower metabolismmeals) tend to have a slower metabolism

Maintains energy, builds a baseMaintains energy, builds a base Eat at least 10 grams of healthy fat with Eat at least 10 grams of healthy fat with

breakfastbreakfast Quick ideas:Quick ideas:

– Whole grain bagel w/cream cheese and Whole grain bagel w/cream cheese and fruitfruit

– Granola and nuts cereal w/non-fat milk Granola and nuts cereal w/non-fat milk and fruitand fruit

– Toaster waffles with peanut butter, non-fat Toaster waffles with peanut butter, non-fat milk and fruitmilk and fruit

Lunch and Dinner

Focus on carbs Lean proteins Healthy fats Meal Ideas

– Think color– Seek easy recipes online– Make meals and freeze

Spaghetti, 1-3 cupsMarinara & meat sauce, 1cupParmesan cheese, 2 T.Breadsticks, 1-2Green Salad w/VinaigretteLow-fat milk, 1 cup

Chicken Breast, 4 ozWheat Roll, 1-2Baked Potato, 1 medCottage Cheese ½ cupBroccoli, 1 c.Low-fat milk, 1 cup

Grain Veggie Protein Fat Hydrate

Rice Pasta Potato Cous Cous Gnocchi Bread

Frozen or Fresh okAdd to soups and sauces

Fish Chicken Pork Beef Beans Eggs

Oils Avocado Nuts Olives DressingCheese

Milk Water Soup Juicy Fruits Diluted Juice

What Their Day MIGHT Look Like

Breakfast:too lazy to get up

Midmorning Snack: forgot it…

Lunch:2 pieces pepperoni pizzaGatorade

Post Workout snack:Chips from friend

Dinner:Spaghetti with tomato sauceGarlic Bread

After Dinner Snack:Handful DoritosIce Cream Sandwich4 Cookies 2 pieces leftover pepperoni pizza

Winning Sport Nutrition Day

Breakfast:1 cups cooked oatmeal 1 cup 1% milk1/4 cup raisins

Midmorning Snack: Cheese stick1 large piece of fruit

Lunch:Turkey Sandwich1 banana1 chewy granola bar

Post Workout snack:1 Energy Bar

Dinner:5 oz grilled salmon1.5 cup pasta2 cup salad w lt dressing1 cup 1% milk

After Dinner Snack:Yogurt w ¼ c Granola

Am I Eating the Right Foods?

Use this checklist:– 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)

Eating for Performance: Pre-Game

Why is it important?– Prevent low blood sugar

(fatigue & dizziness)– Fuel your body– Satisfy the mind– To settle the stomach by

absorbing gastric juices– Top off glycogen stores– Help subside hunger

Pre-Game Recommendations

Eat familiar foods Experiment before practice

NOT games– Nervous or queasy stomach?

Try liquid meals Eat well the day before

Limit high fat foods Allow time for digestion

– 2-3 hours for meal Hydrate!!

Game On! Nutrition During Exercise

Replace fluid losses Use online sweat calculator

Drink fluids Maintain blood glucose

– 30-60 g CHO/hour = 16 oz+ sports drink/hr

Eat snacks

REMEMBER 3 R’s: Replace (carbs) Re-hydrate, and Recover Eat/drink carbohydrate and protein IMMEDIATELY following

practice

(within 30 minutes) Then eat a meal (within 1-2 hour)

– High carb, low fat, moderate protein– Include plenty of water

REST

Post Exercise Replenishment

Post Practice Recovery Ideas

Bowl of cereal, milk, banana Turkey sandwich, 8 oz sports drink 1 c of beans and rice Peanut butter and jelly sandwich 2 Tbsp Peanut butter & banana, 8 oz. sports drink 6 oz yogurt, 1 apple, granola bar 1 whole wheat bagel, 2 Tbsp peanut butter 8 oz smoothie Low-fat chocolate milk is a great recovery beverage!

DON’T FORGET ABOUT POST GAMES

Why Chocolate Milk?

Readily available Relatively inexpensive Similar kcal content as

carbohydrate replacement beverages

CHO: PRO ratio Provides fluids, sodium High in calcium

Hydration is KEY!

Cool fluids before, during and after activityBefore:

– 20 oz fluid: 2-3h prior to event – 8 oz during active warm up– 1 oz = 1 swallow/gulp

During (Drink on a schedule):– Individual plan is IDEAL!– ~8 oz every 15 minutes (NATA)

After: Weigh before and after exercise :

– Drink 16-24 fl oz of fluid for every pound lost

Choosing Fluids

Flavor & temperature important Plain water may not be enough

– Electrolytes and blood sugar need replacing Sports drinks encourage drinking

– Clear water bottles encouraged Avoid high sugar drinks – absorbed more

slowly, increase stomach cramps and nausea– 6-8% CHO solution

Undiluted fruit juices - too much carbohydrate causing GI discomfort

What About Energy Drinks?

Fueled by caffeine Not well labeled (5-500 mg caffeine) Do not know how other “energy” ingredients

react with caffeine No regulation Citicoline, tyrosine, phenylalanine, taurine,

malic acid, glucuronolactone and caffeine Effect on liver and other organs? Provide a higher concentration of

carbohydrates Higher likelihood of crash and burn effect

Break the “Losing Cycle”

Feel Frustrated with lack

of “results”

Weight Loss

Slow & gradual Off season Aim for a healthy weight

range Do NOT make any

recommendations for weight to entire team

Healthy Weight (Muscle) Gain

Add 300-500 calories per day Eat frequently- have a planInclude pre- and post exercise

snacks with proteinGo back for seconds

Are Supplements Needed?

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 Sports supplements are not regulated

by the FDA and should be avoided

**BEFORE taking ANY supplement, check restrictions **BEFORE taking ANY supplement, check restrictions for ALL ingredients and check with a professional for ALL ingredients and check with a professional

(doctor/dietitian) to see if it is safe for YOU(doctor/dietitian) to see if it is safe for YOU

?

Cheat Sheet: Top 5 Tips for Athletes

Eat 3 meals and 2-3 snacks every day Eat 3 foods at meals

– Need to combine carbohydrate, protein, and fat

Combine at least 2 macronutrients at snacks Eat breakfast every day

– Make sure it is enough

Eat every 3-4 hours

For More Information Visit These Sites

WINForum : www.winforum.orgMomentum Nutrition & Fitness:

www.momentum4health.com Academy of Nutrition & Dietetics:

www.eatright.orgMyPlate: www.choosemyplate.govPowerBar: www.powerbar.com

Go Help Your Athletes Eat to WIN!