FUELING FOR PERFORMANCE: Nutrition for the Youth/High School Athlete

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BREAKING DOWN NUTRITION – THE 5 MANTRAS

“Nutrition is often the LIMITING factor in a training program/game.

Those who OPTIMIZE NUTRITION, optimize results.”

NUTRITION PERFORMANCE

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THE PERFORMANCE PYRAMID

Sport-specific Nutrient Protocols (Pre-game/Post-game)

Daily Eating Habits “The Basics”

85 - 90% of athletes have deficiencies in one or more key nutrients

SUPPLEMENTATION

PERFORMANCE NUTRITION

FOUNDATIONAL NUTRITION

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THE ANTI-PERFORMANCE PYRAMID

SUPPLEMENTATION

PERFORMANCE NUTRITION

FOUNDATIONAL NUTRITION UNSUSTAINABLE

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ARE YOU READY?

Think Differently. IT’S NOT JUST ABOUT EATING HEALTHY.

IT’S ABOUT FUELING FOR PERFORMANCE!

EVERY DAY IS… GAME DAY

IT’S NOT SOMETHING YOU DO JUST ON GAME DAY. IT’S SOMETHING YOU DO EVERY DAY! Think Sustainability.

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5 MANTRAS & 10 COACHING KEYS TO LIVE BY

01

09

10

08

07

06

05

04

03

02

FUEL

BUILD

PROTECT

PREVENT

BREAKFAST

THREE FOR THREE

STAY HYDRATED

PREP & RECOVERY

SUPPLEMENTATION

SLEEP

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EAT OFTEN

MANTRA #3

0 5 BREAKFAST

“BREAK-THE-FAST” START YOUR ENGINE JUMPSTART YOUR METABOLISM (GET THE FIRE BURNING) FUEL YOUR BRAIN ENERGY FOR YOUR BODY

PERFORMANCE TIP:

EAT BREAKFAST EVERYDAY EAT WITHIN 1-HOUR OF WAKING SOMETHING IS BETTER THAN NOTHING!

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METABOLISM BOOSTERS: BREAKFAST IDEAS

FUEL BUILD PROTECT PREVENT

100% Whole wheat bread/English muffin/wrap

Greek yogurt Natural Peanut Butter

Fresh/Frozen berries

Steel cut/Old Fashioned oats

Eggs Raw Nuts Fresh/ Frozen Veggies

Whole Grain Cereal Low Fat Milk Olive oil 100% fruit juice

Canned beans (no added salt

Turkey Breast Seeds Dried fruit (no added sugar)

Kashi/Nature Valley granola bar

Cottage Cheese Avocado Salsa

Mix & Match!

0 6 THREE FOR THREE

EAT EVERY 3 HOURS 3 MEALS + 3 SNACKS BREAKFAST-SNACK-LUNCH-SNACK-DINNER-SNACK

PERFORMANCE BENEFITS:

STAY ENERGIZED & ALERT INCREASE METABOLISM IMPROVE CONCENTRATION CONTROL APPETITE & REGULATE BLOOD SUGAR GAIN MUSCLE MASS MINIMIZE FATIGUE ELIMINATE MOOD SWINGS AVOID OVEREATING

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HYDRATE

MANTRA #4

0 7 HYDRATION

PERFORMANCE BENEFIT: INCREASED ENERGY & ENDURANCE MENTAL CLARITY & FOCUS

= IMPROVED PERFORMANCE LOOK FOR:

WATER! (OR UNSWEETENED TEA/COFFEE) SPORTS DRINKS – ONLY DURING INTENSE EXERCISE, HOT ENVIRONMENT DITCH THE SODA & ENERGY DRINKS (DEHYDRATORS)

PERFORMANCE TIP:

½ oz – 1 oz / POUND BODY WEIGHT / DAY (~2 – 3 L/DAY MINIMUM) LIMIT ALCOHOL (INHIBITS MUSCLE PROTEIN SYNTHESIS)

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ARE YOU HYDRATED?

MONITORING TECHNIQUES

Urine Chart Clear to pale yellow

Weight Sheet

Pre & Post Weights Replace sweat losses 20 oz fluid/pound of weight lost

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15

16

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FUEL Whole Grains

PERFORMANCE STRATEGY

FUEL Whole Grains

BUILD Lean Protein

PREVENT Fruits & Vegetables

FUEL Whole Grains

BUILD Lean Protein

POST-WORKOUT MEAL PLATE

PERFORMANCE WINDOW 1 – 2 hours

post-workout

POST WORKOUT NUTRITION… Rehydrates Restores fuel stores Stimulates muscle-protein synthesis Strengthens the immune system Decreases inflammation

EXERCISE… Dehydrates the body Depletes fuel stores Breaks down muscle Suppresses the immune system Elevates stress hormone

0 9 SUPPLEMENTATION

FOOD FIRST STRATEGY

DO YOUR RESEARCH! WHAT DOES IT DO? DO I NEED IT? HOW MUCH SHOULD I USE? WHEN SHOULD I USE IT?

*NOT ALL BRANDS ARE CREATED EQUAL

TALK TO AN EXPERT

3RD PARTY TESTED!! EXOSFuel.com

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FOOD FIRST SUPPLEMENT SECOND

(Do not use supplements as food replacements)

SUPPLEMENT WISELY

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Nutrition is often the LIMITING factor in a training program/game.

Those who OPTIMIZE nutrition, OPTIMIZE results.

NUTRITION PERFORMANCE

Midwest Speed

ONE-ON-ONE CONSULTS: • Full Nutrition Assessment

• Meal Builder • Nutrition Education

TO SCHEDULE AN APPOINTMENT: 612-313-0520

All Consults Held at Mayo Clinic Square

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QUESTIONS

EXOS MAYO CLINIC SPORTS MEDICINE CENTER PERFORMANCE DIETITIAN JILL MERKEL, MS, RD, LD

612-313-0520 JMERKEL@TEAMEXOS.COM