Sports Nutrition to WIN

Sports Nutrition to WIN

Susan Adams, M.S., R.DWINForum Nutrition Consultant

High Performance Nutrition High Performance Nutrition

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

info@winforum.org

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Why You?

Benefits: Enhanced recovery Best weight Reduced risk of

injury and illness Energy Confidence Consistency Lifelong benefits

Athlete Nutrition Overview

Common Challenges: Lack of knowledge Poor choices when

shopping or dining out

Busy lifestyle Access Supplements and

sports foods

Athlete Nutrition Overview

Top Game Day Mistakes

• New foods• Poor hydration• Energy drinks• Too much food• Too little food

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8The Sports Nutrition Game Plan – Make it Work for You!

www.WINForum.org

Nutrition Pre-Exercise- Eat & Drink

• Stay hydrated• Check urine color• Pre-exercise:

• 14–20 oz

• During active warm-up: • 8 fl oz = 8

swallows/gulps

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MyPlate

Use MyPlate as a portion guide

A healthy diet of fruits, vegetables, whole grains, lean protein and low-fat or fat-free dairy

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Am I eating the right foods?

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)

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Portions: 20 years ago vs. now

How to remember serving sizes…

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By comparison:• 1 cup dried cereal = baseball• 3 oz cooked meat = deck of cards• Small baked potato = computer mouse• ½ cup = tennis ball• 1½ oz cheese = 3 (1 inch) cubes• 2 tbsp peanut butter = 1 golf ball

Energy Filled Eating Plan

• Meals and Snacks • < 3-4 hours

apart

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GOOD CARBS vs OCCASIONAL CARBS Whole Grains Dairy Pasta Rice Potato Corn Fruits Veggies

Watch for: THE “C” WORD Chips Cookies Candy Cakes Crispy Stuff Creamy Stuff Coke

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Breakfast: Build a base

• Jump-start your metabolism

• > 1/3 of your calories

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What’s Next? Lunch!

Carbohydrate Protein

Some healthy fat

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Snack AttackLow in fat, high in carbs!• Sports Bars• Low-fat muffin and

skim milk• Microwaved egg (1.5

min) on English muffin • Fruit and yogurt with

whole wheat bagel• Yogurt with granola• Toaster waffle w/

peanut butter and jam• String cheese and

fruit

Boost sport drinkBoost sport drinkFig NewtonsFig NewtonsCrackers + CheeseCrackers + CheeseTrail MixTrail MixPeanut Butter Peanut Butter PretzelsPretzelsHB egg with BreadHB egg with Bread

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Dinner• Carbohydrate driven

• + lean protein & healthy fat

• Divide plate into thirds• Samples:

Salmon, green beans, brown rice, milk

Chicken and veggie pasta, green salad, milk

20Game On!Nutrition During Exercise

• Replace fluid losses• Drink fluids

• Maintain blood glucose• 30-60 g CHO/hour • Eat snacks

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Post Exercise: Re-hydrate

Weigh pre- and post-exercise• For every pound lost, drink 16-24 fluid

ounces.

• Carry a water bottle• Cool, flavored drinks

Post-Game: ReFuel Eat/drink carbs + protein within 30

minutes of workout

Eat a full meal (within 1-2 hours)

REST

Re-Fuel: Sample Post Workout Meal/ Snack Ideas

Carbs + Protein: Yogurt Yogurt Drinks Granola Bar & string

cheese Muffin (with nuts) Fruit & bagel

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Why Chocolate Milk?

• Chocolate milk & sport drink equally effective

• Perfect carb:protein ratio• 3-4g carb:1g protein

• Cost-effective

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Winning at Losing

Feel Frustrated with lack

of “results”

Yo-Yo Dieting: Not for Athletes

Losing Weight in a Safe Way Slow & gradual Off season Aim for a

healthy weight range

What’s a Healthy Way to Gain Muscle?

Healthy Muscle Gain

Add 300-500 calories per day

Eat frequently Snacks with

protein

What About Supplements?

Remember to IndividualizeRemember to IndividualizeHeaviest vs. Lightest Seahawk PlayersHeaviest vs. Lightest Seahawk Players

Heaviest = Paul Fanaika (G)

Height: 6’5”

Weight: 327#

Age: 25

Lightest = Deon Butler (WR)

Height: 5’10”

Weight:182#

Age: 26

5550 3650

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Where to go for more info:

WINForum : www.winforum.org American Dietetics Association:

www.eatright.org MyPlate: www.choosemyplate.gov

PowerBar: www.powerbar.com