Nail Your Nutrition

Lee Hyrkas, RD, CD, NASM-CPT

Registered Dietitian

Performance Nutrition Specialist

Credentials:

• Registered Dietitian (RD)

• Certified Diabetes Educator

• Certified Personal Trainer (CPT)

• National Academy of Sports Medicine

Education:

• University Wisconsin Green Bay (UWGB)

• Bachelor of Science in Human Biology

• Emphasis: Nutritional Science/Dietetics

Contact Info:

• Lee.hyrkas@bellin.org or 920-430-4728

Lee Hyrkas, RD, CDE, Performance Nutrition Specialist

Today’s Agenda

• Hot Topics

• Building a Quality Meal Plan

• Nutrition Around Workouts

Cronometer.com, myfitnesspal.com, Nutritionix.com

Eye opening for many.

Reveals fueling gaps.

Consider Tracking

Cherry Juice Concentrate

Cherry Bay Orchards®

Stanton Orchards®

Country Spoon®

Incorporating Tart Cherry Juice• Add to smoothies

• Mix into yogurt, cottage cheese or Kefir

• Infuse into water or tea

• Make into a marinade for meats or chicken

• Add to hot cereals or oatmeal

• Flavor milk or soy milk

• Mix into homemade salad dressing

Race Week Nutrition Choose lower fiber foods 1-3 days prior to race day.

• Skinless fruits, pureed fruit and skinless vegetables

• White breads, pastas, bagels, etc.

• Lean protein (chicken, eggs, fish, lean beef, etc.)

Enjoy some salt. (may reduce muscle cramps)• Pickled food

• Pretzels, crackers, rice cakes

• Dairy foods (cottage cheese, string cheese)

Ensure half your plate is filled with carbs at meals. • Breads, bagels, fruit, potatoes, rice, pasta, etc…

Consume more liquid type meals. (1-2 days prior)• Fruit smoothies made with milk or yogurt

• Meal replacement drinks

• Soups & stews

Tips for Making Race WeightFocus on reducing high calorie beverages.

• Coffee drinks, soda, alcohol, etc…

Go easy on concentrated fats. • Avocados, nuts, nut butters, butter, oils,

etc…

Moderate your carb intake. • 1/4 – 1/3 plate

• Opt. more nutrient dense carbs. • Fruit, veggies, beans, sprouted grains, etc…

Eat enough protein (0.7-1 g/lb.).• Eggs, chicken, beans, Greek yogurt, fish, etc…

Drop Bag Fuel • Skinless fruit (bananas, oranges, etc.)

• Dried fruit (dates, raisins, etc.)

• Squeezable fruit pouches

• Homemade energy bites

• Mini bagels or English muffins

• Homemade granola bars

• Pretzel style goldfish

• Chicken broth

• Trail mixes (fruit, nut, cereal)

• Rice cakes with peanut butter

• Graham crackers

• Fig bars

• Dry cereal

• Sport bars

• Sport Gels

• Energy chews or sport beans

Iron Boosting Tips Consume iron rich foods daily.

• Beef, chicken, fish, pork and wild game

• Fortified cereals, oatmeal, beans, nuts

• Eggs, peanut butter, dried fruit, molasses

• Green vegetables (include vitamin c rich foods)

Avoid coffee or tea around meals.

• Interferes with iron absorption

Cook with cast iron skillets.

Quality Tested Protein Supplements

• Optimum Nutrition® Gold Standard Whey Protein

• Ascent® Whey

• Muscle Milk® 100% Whey Protein

• EAS® 100% Whey Protein

• Vega Sport® Protein

• Tera’s Whey

Incorporating Protein Powders

• Add to smoothies.

• Stir into oatmeal or cream of wheat

• Mix with milk and use as a coffee creamer.

• Protein mug cakes.

• Make into protein pancakes.

• Energy bites.

• Homemade protein bars.

Creatine MonohydrateMechanism of Action:

• Stored in muscle (~95%) and organs (5%).

• Can attach to phosphate to become phosphocreatine.

• Provides a source of quick energy. (ADP to ATP)

• Acts at an intracellular antioxidant.

Dose:

• Loading protocol – 20-25 grams (0.3 g/kg/day) for 5-7 days.

• Maintenance protocol – 3-5 grams per day.

• Consider taking with a carbohydrate rich food/meal.

Effectiveness:

• Research has confirmed positive benefits for sprinting and strength events.

• Performance is generally increased by 10-20%.

• Increased muscle strength and muscle mass.

• Enhanced glycogen synthesis.

• Improved recovery time and decreased inflammatory markers.

Possible Side Effects:

• Nausea and diarrhea if taken in excess.

Beetroot Juice & Dietary Nitrates Mechanism of Action: • Nitrates are converted to nitric oxide in the body. • NO dilates blood vessels increasing oxygen delivery to working muscles. • Improves exercise tolerance.

Dose: • 6.4-12.8 mg/kg/day ( 150 lbs. = 580 – 1,160 mg; 200 lbs. = 730 – 1,450 mg)• ~16 oz. beetroot juice (~4 large beetroots) ~2.5 hours prior to competition.• Appears daily dosing is required to obtain benefit.

Effectiveness:• Appears affective in non-trained individuals. • Class A supplement rating from Australian Institute of Sport (AIS).

Side Effects: • Pink colored urine, headache and GI distress.

Maughan RJ, Burke LM, Dvorak J, et al. IOC consensus statement: dietary supplements and the high-performance athlete. Br J

Sports Med 2018;52:439-455.

Nitrate Supplements

BEET IT®

Food

• Celery, spinach, beets, spinach, salad, vegetable

juice, arugula, kale, cabbage, kohlrabi

Gels (Trial & Error)Gel Comparison Chart

Name Calories Carbs (g) Sodium (mg) Potassium (mg)

Gu® 100 22 60-125 40

Maurten® GEL 100 100 25 34 0

Honey Stinger® 100 27 50 85

Hammer® Gels 90 22 30 35

Clif® Shot Gel 100 24 90 55

Powergel® 110 27 200 20

Gatorade® Gel 120 30 110 -

*Nutrition facts may vary slightly by flavor.

Sport Beverages (Trial & Error)Sport Beverage Comparison Chart

(Per 8 oz. serving)

Name Calories Carbs (g) Sodium (mg) Potassium (mg)

Gatorade® Thirst Quencher 50 14 106 30

BodyArmor® 70 18 20 350

Powerade® 55 15 100 23

Nuun® ½ Tablet 5 2 180 50

Tailwind® Endurance

1 scoop100 24 303 88

Generation UCAN®

1 scoop80 20 130 95

Coconut Water 45 10 100 500

*Nutrition facts may vary slightly by flavor and brand.

• 1/4 cup sugar

• 1/4 tsp. salt

• 1/4 cup hot water

• 1/4 cup 100% juice (orange, etc.)

• 2 Tbsp. lemon or lime juice

• 3.5 cups cold water

1. In a large pitcher, dissolve sugar and salt into the hot water.

2. Add juice, and cold water. Stir well and allow to chill in the fridge.

*8 oz. = 50 calories, 12 g carbs and

110 mg sodium

Homemade Sport Drinks

• 3 ¾ cups cold water

• 1/4 cup pure maple syrup

• 1/4 tsp. salt

1. Add ingredients to a large pitcher. Stir well and chill in the fridge.

*8 oz. = 50 calories, 12 g carbs and 110 mg sodium

Gatorade Replacement Maple Syrup Drink

Source: Clark, N. (2014). Sports Nutrition Guidebook 5th ed. Champaign, IL: Human Kinetics.

Pre-Run Nutrition

Protein CarbsPeak

Performance

Foods to Avoid Pre-Run

Fried foods

• Fries, chicken strips, chips, etc.

High fat meats

• Burgers, hot dogs, beef sticks

Sweets/desserts

• Candy, ice cream, cookies, etc.

Dressing/dips

• Ranch, mayonnaise, vinegar and oil

Pre-Run Fueling (~1-2 hours prior)

Carbohydrates: ~30-60 grams

Protein: ~10-20 grams

Sample Meals:• Mini bagel with 1-2 Tbsp. peanut butter and honey

• Large banana, Greek yogurt cup

• 3/4 cup trail mix (dried fruit, nut and cereal), string cheese

• 2-3 graham crackers with almond butter, small glass of milk

• Whole grain English muffin with 1-2 eggs

• 1 cup cooked oatmeal with peanut butter or yogurt

• 5-8 dates filled with nut butter or almonds

• Homemade fruit and yogurt smoothie

Pre-Run MealsMeal 1:

• 1-2 slices sprouted grain toast

• 1-2 scrambled eggs

• 1/4 - 1/2 avocado

• 1 cup strawberries

Meal 2:

• Peanut butter bagel sandwich

• 2 slices whole grain bread

• 2 Tbsp. peanut butter

• Glass of milk or milk alternative

Meal 3:

• 2-3 whole grain pancakes (Kodiak Cakes)

• 1-2 Tbsp. sunbutter or peanut butter

• 1 cup mix berries or small banana

• Glass of milk or milk alternative

Recovery Nutrition

Protein CarbsOptimal

Recovery

Post-Run Meal

Aim for ~20-40 grams of lean protein. • 16 oz. milk (16 grams)

• 4 oz. meat, fish or chicken (27 grams)

• 2 eggs (14 grams)

• 3/4 cup Greek yogurt (17 grams)

Include ~30-80 grams of quality carbs.

• English muffin (30 grams)

• Large piece of fruit (30 grams)

• 1 cup rice or noodles (45 grams)

• Large baked potato (60 grams)

Recovery Drink Ideas

Milk or chocolate milk (12-20 oz.)

• Eat a piece of fruit on the side.

Fruit smoothie

• 12-16 oz. milk or 1 cup Greek yogurt, 1-2 cups fruit

Bottled Protein Drink (EAS, Premier Protein, etc.)

• Eat a piece of fruit on the side.

1 scoop 100% whey protein + 8-12 oz. milk or water

• Eat a piece of fruit on the side.

•Small bottle of Kefir + piece of fruit

Sample Recovery Meals Meal 1:

• 2 eggs or 4 egg whites

• 1 large banana

• 1 cup oatmeal (steel cut)

• ¼ cup almonds

Meal 2:

• 2-3 tacos with lean ground beef (90/10)

• Shredded cheese, Greek yogurt, salsa – taco toppings

• Large salad or vegetables with dip

Meal 3:

• 4-6 oz. grilled or baked salmon with lemon

• Roasted vegetables or large salad

• 2 red potatoes with olive oil

• Glass of milk, yogurt or milk alternative

Keys to Building a Quality Meal Plan

Quality Breakfast

Frequent Meals

(3-4 hours)

Pre & Post-Exercise Meals

Performance Plate Meals

Quality Meal Plan

Simple Shopping ListEasy Protein:

• Chicken breast

• Tuna packets

• Eggs

• Natural nut butters

• Greek yogurt or cottage cheese cups

• String cheese

• Beans (black, kidney, pinto, etc.)

• Nut & seeds (pepitas, almonds, etc.)

• Milk or Kefir

Produce:

• Fruits (bananas, apples, Cuties, grapes)

• Vegetables (carrots, cucumbers, peppers)

• Steam bag vegetables

• Fresh vegetables

• Frozen or dried fruit

• Fruit cups packed in juice

Easy Carbs:

• Sprouted grain bread

• Wraps (Tumaro’s)

• Sweet potatoes

• Oatmeal

• Brown rice or grain cups

• Canned beans (black, kidney, etc.)

• Cereal

• Waffles (Kodiak, Kashi, etc.)

• Ramen

Healthy Fats:

• Nuts & seed pouches

• Avocados (fresh or frozen)

• Salad dressing (yogurt based)

• Hummus or guacamole

• Eggs

• Natural nut butters

On the go Snacks • Fruit (bananas, apples, oranges, etc.)

• Veggies (carrots, celery, etc.)

• Dried fruit (dates, raisins, etc.)

• Squeezable fruit pouches

• Homemade energy bites

• Mini bagels

• Homemade granola bars

• Roasted chickpeas or edamame

• 100 calorie nut pouches

• Bottled protein drinks

• Greek yogurt cups

• Lean jerky

• Protein powder

• Trail mixes (fruit, nut, cereal)

• Rice cakes

• Oatmeal packets

• Natural fruit bars

• Natural peanut butter

• Protein bars (Quest, ONE, Built)

• Wraps (Tumaro’s, Flatout, etc.)

• Hummus or guacamole cups

• String cheese

• Cottage cheese cups

• Boiled eggs

• Kefir

• 100 calorie bags popcorn

Simplify BreakfastMeal 1: (Protein Oatmeal)

• 1/2 cup dry oatmeal cooked

• 1/2 cup Greek yogurt – mix into cooked oats

• Diced strawberries

• 1-2 Tbsp. peanut butter – mix into cooked oats

Meal 2:

• 1-2 Kodiak Power Waffles

• Sunbutter or peanut butter

• Glass of milk or yogurt

Meal 3:

• Sprouted grain English muffin with sunbutter or almond butter

• Small container Greek yogurt

Smoothie:

• 8 oz. milk, chocolate protein powder, riced cauliflower

• 2 Tbsp. powdered PB, small frozen banana

Building a Performance Plate

(Moderate Training = ~60-90 minutes)

Healthy Fat

Adapted from U.S. Olympic Committee Athlete Plate Handout

Building a Performance Plate

(Weight Loss/Light Training = ≤ 60 minutes)

Healthy Fat

Adapted from U.S. Olympic Committee Athlete Plate Handout

Go Carbs(~1.5-2 g/lb./day)

• Fruit

• Whole grain bagels or mini bagels

• Kodiak pancakes or Kodiak waffles

• Whole wheat or bean pastas

• Whole grain breads (≥ 2-3 g fiber)

• Sprouted grain breads or rye breads

• Oatmeal or cream of wheat

• Quinoa

• Brown rice or wild rice

• Rice cakes, whole grain crackers

• Lower sugared cereal (<9 g sugar)

Grain Alternatives (Gluten Friendly)

Quality Sources of Carbohydrates:

• Dairy (milk, yogurt, Kefir)

• Beans (black, kidney, lentils, etc.)

• Fruit (fresh, frozen or canned in juice)

• Starchy vegetables (whole potatoes, peas, corn, squash)

• Beans (kidney, black beans, lentils)

• Edamame (soy beans)

• Amaranth, millet, buckwheat

Strategic Carbs

• Soda

• Energy drinks

• Flavored coffee drinks (cappuccino)

• Candy (gummy bears, skittles, licorice)

• Cookies, cinnamon rolls, etc…

• Cakes, brownies, pies, etc…

• Ice cream or sherbet

• Jello® or pudding

• Chips

• White bread, white bagels, etc…

Easy Carb OptionsMicrowavable types of rice or grains.

Stock-up on easy to make carbs.

• Fruits, potatoes, whole grain breads, wraps, mini bagels, edamame, whole grain waffles, oatmeal, granola, etc…

Photos courtesy of Google images

Super Fruit

Packed with fluid, potassium, vitamins (C, B vitamins, etc.).

Nutritional Powerhouses

• Tart cherries, watermelon, bananas, kiwi, dates, berries, mango, oranges, avocados

Photos courtesy of Google images

The Scoop on Veggies

Provide performance enhancing nutrients.

• Potassium, magnesium, calcium, nitrates, vitamin C, B vitamins, iron

Nutritional Powerhouses

• Beets, kale, leafy greens, carrots, celery, cabbage, radishes, kohlrabi, broccoli, cauliflower, peppers, cucumbers, onions, beans, sweet potatoes

Photos courtesy of Google images

Flavor Enhancers Have more of these options around the house.

• O’Dang, Bolthouse, Skinnygirl, Annie’s, OPA

Photos courtesy of Google images

Easy Produce Options Have more of these options around the house.

• Steam bag veggies, frozen fruit, spiralized veggies, riced veggies, mashed cauliflower, canned veggies/beans, etc…

Photos courtesy of Google images

Quality Protein (0.5 – 0.7 g/lb./day)

Choose lean protein sources. (~20-30 grams per meal)

• Loin, tenderloin, round cuts meat

• Lean ground meat (90/10, 95/5)

• Skinless chicken or turkey

• Pork chops or pork loin

• Wild game

• Fish and seafood

• Eggs

• Beans, nuts, seeds, tofu (vegetarian friendly)

• Dairy Products (milk, yogurt, cheese)

Non-lean meats. (low in protein)

• Pepperoni, sausage, bacon, greasy meats

Pair Carbs with ProteinUse tuna or salmon pouches for quick protein option.

Stock-up on easy to make protein.

• Greek yogurt cups, cottage cheese, milk, string cheese, edamame, nuts, nut butter, Kefir, hardboiled eggs, etc…

Photos courtesy of Google images

Nuts & Seeds

• Almonds, walnuts, pistachios

• Peanut butter, almond butter

• Flax, hemp, chia, sunflower seeds

Oils

• Extra virgin olive oil, avocado oil. peanut oil, canola oil,

flax seed

Others

• Avocado, fish, olives, yogurt based dressings, butter

made with olive oil

Healthy Fats(0.3 – 0.4 g/lb./day)

Meal Ideas Meal 1: (parfait)

• 1/2 cup Greek yogurt

• 1/2 cup cottage cheese

• 1/4 cup granola

• 1 fruit cup (peaches, blueberries, etc.)

• 1/4 cup sunflower seeds or pepitas

Meal 2:

• 4-5 oz. rotisserie chicken (skin removed)

• 1 steamable sweet potato

• Bowl of diced fruit or berries

Meal 3: (Bean & Grain Bowl)

• 1-1.5 cups cooked quinoa or grain

• 3/4 cup beans

• 1/2 avocado, diced

• 1-2 cups roasted vegetables

• 8 oz. milk or milk alternative

Performance Snacking(Aim for 2-3 snacks/day)

Snack 1: (Homemade Trail Mix)

• 1/2 cup dry cereal or pretzels (oatmeal squares, cheerios, etc.)

• 1/4 cup dried fruit (raisins, craisins, cherries, etc.)

• 1/4 cup nuts or seeds (sunflower seeds, almonds, etc.)

Snack 2:

• 1 string cheese or 5.3 oz. container Greek yogurt

• 1 cup grapes or cherries

Snack 3:

• 15-20 pretzel twists or 1-2 rice cakes

• 1-2 Tbsp. peanut butter or almond butter

Snack 4:

• Turkey on cheese roll-up

• Veggies with hummus or guacamole

More on Mini Meals Snack 1:

• Mini bagel with peanut butter and jelly

• Milk or container of yogurt

Snack 2: • 3/4 cup cottage cheese or 1-2 string cheese

• Small bowl of fruit

Snack 3: • 1 string cheese wrapped in lean turkey or chicken

• 1 cup grapes

• Small handful nuts or seeds

Snack 4: • 2-3 rice cakes with peanut butter and banana

• Carton of milk or small bottle of Kefir yogurt

Signs of Under Hydration

• Dark urine

• Small volume of urine

• Elevated heart rate

• Headache

General Hydration Tips Daily:

• Half body weight in ounces.

1-2 hours pre-exercise:

• 16 - 24 ounces (~1 bottle)

During exercise:

• ~16-20 ounces per hour (1-1.5 bottles)

• Listen to your body!

Recipe Websites • Skinnytaste.com

• Hungry-girl.com

• Budgetbytes.com

• Run Fast. Eat Slow.

• Rocket Fuel

• Feed Zone Portables

• Food Zone Table

Remember the 80/20 Rule

Important Takeaways

Fuel around your workouts.

Experiment with your during run fuel.

Balance meals and snacks with quality fuel.

• Lean protein, go carbs, produce and fats

Listen to your body!!

References

• Clark, N. (2014). Sports Nutrition Guidebook 5th ed. Champaign, IL:

Human Kinetics.

• Israetel, M., DR., Davis, M., DR., Case, J., DR., & Hoffmann, J., DR.

(n.d.). The Renaissance Diet 2.0.

• Rosenbloom, C., Coleman, E. (2012). Sports Nutrition. A Practice

Manual for Professionals 5th ed. Diana Faulhaber.

• Kerksick, C. M., Wilborn, C. D., & Roberts, M. D. (2018). ISSN exercise

& sports nutrition review update: Research & recommendations.

Journal of the International Society of Sports Nutrition, 15(38), 1-57.

Retrieved January 1, 2019.