Performance NutritionAnnandale AtomsBoys BasketballCheryl Toner, MS, RDSports Dietitiantoner@CDTconsult.com

Physical Conditioning

Mental Toughness

DesireStrategy

Coaching

Sports Performance

Physical Conditioning

Mental Toughness

Desire

Performance Nutrition

Strategy

Coaching

Completesthe

team!

Sports Performance

What are your fuel needs today?

tailor food + fluidsfor rest/ training/ competition days

Train

Rest

Compete

5 Ways to Amplify Sports Performance

1.Get a good night’s sleep.

2.Start and stay hydrated.

3.Eat enough.

4.Eat the right stuff.

5.Eat it at the right time.

1. Get a Good Night’s Sleep Most common reason for skipping breakfast Sleep deprivation has metabolic affects• Reduced insulin sensitivity and higher diabetes risk• Increased appetite• Reduced energy expenditure

No amount of food or fluids will correct for lack of sleep

2. Start & Stay Hydrated- Why?

Muscle cramps Loss of coordination Fainting Personality change Decreased blood pressure Increased core temp Increased heart rate

Headache Flushed skin Weakness Poor concentration Light headedness Nausea Vomiting

• Apple juice or lemonade?• Do you feel/experience… With weight

loss of

2% or more!

2. Start & Stay Hydrated- How?4 h before: 1 oz per 10 lb body wt (5-7 ml/kg)

+ 0.6 oz per 10 lb body wt @ 2 h(3-5 ml/kg) if heavy sweater or hot, humid conditions

+ carbohydrate with intense workouts > 1 hr+ salt for tournament/multi-event days and/or

if heavy/salty sweaters

2. Start & Stay Hydrated- How?

Before exercise After exercise150 lb 148 lb

2 lb(1% of starting body weight; 0.4-2.4% is common)

2 x 20 = 40 oz needed to replace lost fluids

2. Start & Stay Hydrated- Have a plan!Time Meal/Event Fluid Intake

6am Breakfast 1-2 cups, including milk

Mid-Morning

Classes 1-2 cups, sip regularly on water

Mid-Day Lunch 2-4 cups, including milk

Mid-Afternoon

Classes/ Pre-Training

2 cups water, sip regularly on water

4-5:30pm Training 2-5 gulps every 15-20 minutes

By 6pm Post-Training 2+ cups recovery beverage or water with food

7-8pm Dinner 2 cups, including milk

9-10pm Bedtime 1 cup water

ENERGY = CALORIES Calories are a measure of energy Your body uses energy to do work FUEL

RMR Growth

Daily Activit

y

Exercise

+ + +

3. Eat Enough

Eat the right amount of energy (calories) for YOUR body

Energy comes from Carbohydrates, Protein, FatMICROnutrients (vitamins, minerals,

phytonutrients, etc) RDA, MyPlate - general guidelinesYou are unique!

‒ Genetics‒ Stages of development‒ Frequency, intensity, duration of physical activity

3. Eat Enough- for YOU

• Weight loss• Strength loss• Inability to adapt to

training regimen• Diminished

performance• Soreness, joint pain• Lethargy• Chronic fatigue

• Micronutrient deficiency• Respiratory infections• Menstrual or endocrine

abnormalities• Decreased bone

mineral density • Overtraining syndrome

3. Eat Enough- What if I don’t?

3. Eat Enough- Snack for success

Handful of nuts + orange Greek yogurt + apple 1 cup skim chocolate milk ½ nut butter + jelly sandwich ¼ cup dried fruit + nuts + cereal Hummus + veggie roll-up ½ cup tuna + crackers

3 meals+

2-3 snacks+

fluids

http://www.teamusa.org/About-the-USOC/Athlete-Development/Sport-Performance/Nutrition/Resources-and-Fact-Sheets

4. Eat the Right Stuff- Balance & varietyVegetables 3+Fruits 3-5Grains 9-15Milk Products/Alternatives 3Meat/Plant Protein Foods 12 ozSpices for flavor!Fluids

3 meals+

2-3 snacks+

fluids

4. Eat the Right Stuff- CAUTION• Energy drinks• So-called performance-enhancing supplements• Regulation issues• Lethal combinations

5. Eat it at the Right Time- Breakfast

Jump-start metabolism Enhance energy level Provide fuel for classes and

workouts Athletes who eat breakfast really

do eat more appropriate amounts throughout the day than people who skip

5. Eat it at the Right Time- Breakfast

2 slices of whole wheat toast2 tablespoons of peanut butter1 banana2 cups lowfat milk

Smoothie½ cup lowfat Greek yogurt ½ cup fruit juice ½ cup frozen berries or bananaice

Omelet Wrap2 eggs1 oz cheese 1 oz chopped ham 1 whole grain tortilla 1 cup of 100% fruit juice

Sandwich 3 oz turkey 1 oz cheese 2 slices whole wheat bread1 cup

2 cups dry cereal1 cup lowfat milk1 oz nuts1 pear

5. Eat it at the Right Time- Protein

Spread protein evenly throughout day

Protein in post-resistance workout snack•Minimize muscle breakdown •Maximize muscle growth•Normal hormonal and immune

functions

1 ounce meat 2 eggs 1 cup

milk/yogurt 2T peanut

butter

1 ounce cheese

2/3 cup beans 1/3 cup nuts

5. Eat it at the Right Time- Protein

About 10 g protein:

5. Eat it at the Right Time- Fuel Your Training3-4 hours before training• Foundation: long-lasting carbs• + high-quality lean protein • Before game: low fat, low fiber,

not spicy, nothing new, nothing risky

5. Eat it at the Right Time- Fuel Your Training30 minutes to 1 hour before training‒ Fruit‒ Crackers/Pretzels‒ Honey/jam sandwich‒ Focus on carbs, low fiber, fat,

protein

5. Eat it at the Right Time- Fuel Your Training

After training₋ Replace carbs, add protein

especially after resistance exercise

Enjoy Food!

Understand your needsenough

the right stuffthe right time

Eat foods you like!

80/20 Rule

Thank you!