Sports Nutrition Education

HARD WORK

Beats Talent when

TALENT

Doesn’t

WORK HARD

Introduction

Kelly BodineFirst, I am a Badger

BBA from UW-Madison in 1988

Second, I am a HuskieBS in Nutrition/Dietetics from NIU in 2014

Introduction

Internship at CDH and Delnor Hospitals

1400 hours of Clinical, Management

and Community Nutrition

Final Stop: 3-Hour Exam from AND

to be aRegistered Dietitian or “RD”

Questions from Athletes

I have an important game/competition coming up, what should I eat? I am trying to build muscle, do I need extra protein? Do I need special vitamins, sports drinks or supplements to help my workouts? How does my diet effect my athletic performance?

Goals for Today

Discuss what foods will help your athletic performance Provide tips for using “food as fuel” before, during and after competitions, important games and practices Understand the importance of hydration Learn about sports supplements, sports drinks Understand and avoid the DIETARY

DON’TS that can hurt athletic performance

Energy Basics

Why is ENERGY so important to an athlete?

1. An engine (athlete) with the wrong blend of fuel can not perform at maximum capacity.

Your sports nutrition plan needs the correct balance of carbohydrates, proteins and fats.

2. An engine (athlete) with low grade fuel will sputter and lose power.

The best food & beverage choices boost energy and improve your performance!

3. An engine (athlete) without fuel will STOP.Fueling-up with the right food sources is the key to energy production during exercise.

Energy Basics = Carbohydrates

The MOST IMPORTANT energy source for an ATHLETE is CARBOHYDRATES (glucose).

Carbohydrates are stored as ENERGY (glycogen) in MUSCLE and liver tissue.

Provide most available ENERGY (glucose) during exercise and replace muscle glycogen (stored

energy) after exercise.

Energy Basics = Carbohydrates

Carbohydrates are the primary source of fuel for your brain. A muscle ALL ATHLETES must use to

succeed.

Carbs should = 45 to 65% of total calorie intake for athletes < 18 years old

Energy Basics = Carbohydrates

Best CARBOHYDRATE choices: Whole Grains: breads, cereal,

crackers, pasta and brown rice

Fruits: fresh, dried or canned in water

Dairy: Low or non-fat milk, yogurt & cheese

Veggies & Beans: fresh, frozen or canned

Energy Basics = Fats

FAT has IMPORTANT ROLES in the body:

Absorb fat-soluble vitamins (A, D, E, K) Provide essential fatty acids (omega 3) Protect vital organs Moderate body temperature

Muscles use energy from fat during prolonged exercise

25-35% of total calories should come from fat

Energy Basics = Fats

Choose HEART HEALTHY fats: Canola oil, olive oil Nuts, seeds and nut butters Avocados Salmon, tuna Lean meats and poultry

LIMIT: Fat from chips, candy, baked goods Fried foods

Strength Basics = Protein

Protein is the body’s BUILDING BLOCKS

Promotes MUSCLE GROWTH and repairs muscle damage after exercise

Is NOT a primary source of energy during exercise – BUT helps to maintain energy (glucose) levels during periods of extended exercise

Strength Basics = Protein

Choose BEST QUALITY protein sources: Lean cuts of beef, chicken, pork, turkey Fish Eggs Nuts, beans, soy Non or low-fat milk, Greek yogurt, cheese

How much PROTEIN? 20-25% of total daily calories Excess protein is converted to fat

Vitamin & Minerals

Vitamin & Minerals are NOT a source of energy, they are necessary for:

Chemical reactions in the body

Energy metabolism Body system functions

FOOD FIRST, however a general multivitamin is suitable for almost all athletes

Vitamin & Minerals

MOST IMPORTANT : Calcium, Vitamin D and Iron Calcium: bone health, muscle contractions

Food Sources: milk, yogurt, cheese, broccoli, fortified grain products Vitamin D: bone health, absorption of Calcium

Important for athletes in Northern US and train inside

Body can manufacture Vitamin D from sunlightFood Sources: fortified foods and milk

Iron: oxygen delivery to the body tissues, support growth of lean muscle mass and blood volume during teenage years

Food sources: lean meats, eggs, leafy green vegetables, fortified whole grains

Hydration Basics

Dehydration can DECREASE athletic performancePuts athletes at risk for heat exhaustion or heat stroke

Hydrate before, during & after exercise

Helps maintain body temperature and replace sweat losses

Plan to drink 2-3 cups of fluid for every ONE hour of activity

Thirst indicates you are already dehydrated

Hydration Basics

For exercise/competition < 1 hour = DRINK WATER

Water provides hydration with NO excess calories

For exercise/competition > 1 hour or VERY hot/humid weather =

Gatorade or Powerade will replace energy stores (carbs) and fluid/electrolyte losses

Meal Planning for Performance

Consider:DURATION ::: FREQUENCY :::

INTENSITY

Meal timing is VERY important to maximize performance, in general:

Full Meal :: Minimum of 3 hrs before Event

Allows proper digestion, minimize GI upset

Balance of carbohydrates, protein, healthy fat

Limit/Avoid fiber and high-fat mealsAffects performance by delaying

digestion

Meal Planning for Performance

PRE-GAME:Consume liquid meal or snack 1-2 hours before

event to allow for proper digestionOptions: fresh or dried fruit, cereal, juice,

fruit smoothiesRECOVERY:

Consume Recovery foods within 30-90 minutes of exercise

Helps restore muscle energy (glycogen) stores and rebuild muscle tissue

Include BOTH carbohydrates and protein

Random Facts and Fun Ideas

Average calories burned in a baseball game300 – 350 calories per hour

Nutrition is always IMPORTANT for an athlete

Supplements are NOT REGULATED for safety or effectiveness by the FDA – Federal Drug

AdministrationBUYERS BEWARE

Random Facts and Fun Ideas

Food advertisements and Internet sites are NOT always reliable sources of NUTRITIONAL INFORMATION

Can say anything – as long as they do not claim to cure a disease

MONEY, MONEY, MONEY Look for evidenced based analysis Consult with RD or Doctor

Chocolate = Regular milk for Calcium & Vitamin D

Finish Line

1. Well balanced diet = proper growth & optimal performance

2. Ideal composition = 45-65% carbohydrates, 20-30% protein, 25-35% fat

3. Fluids are critical before, during and after activity to prevent dehydration & optimize performance

4. Time food consumption to match activity requirements & optimize digestion

5. Consume recovery foods to rebuild muscle tissue and restore energy reserves