Fueling Performance:Fueling Performance:Fueling Performance:Fueling Performance:The Latest in Sport The Latest in Sport The Latest in Sport The Latest in Sport Performance NutritionPerformance NutritionPerformance NutritionPerformance Nutrition

What is today’s game plan?What is today’s game plan?What is today’s game plan?What is today’s game plan?

1. Fueling in today’s sport world

2. Truth about carbohydrate (and how to

battle the hype)

3. Timing food to maximize performance

4. Latest research on:▫ Protein and muscle

▫ Carbohydrate and performance

▫ Supplement use (and abuse)

What is WINforum?

WINforum is a science-based sports nutrition resource for student-athletes, parents, coaches and professionals in the field of athletics.

WWW.WINFORUM.ORGWWW.WINFORUM.ORGWWW.WINFORUM.ORGWWW.WINFORUM.ORG

What we do

We educate athletes, parents and coaches in science based sport nutrition, in an effort to enhance performance on and off the field.

• Online: www.winforum.org

• Quarterly newsletter

• On-site workshops

• Sport Nutrition Clubs

Follow us online Follow us online Follow us online Follow us online

WINforum.orgWINforum.orgWINforum.orgWINforum.org Facebook.com/WINforumFacebook.com/WINforumFacebook.com/WINforumFacebook.com/WINforum

youtube.com/winforumyoutube.com/winforumyoutube.com/winforumyoutube.com/winforum@@@@WINforum_orgWINforum_orgWINforum_orgWINforum_org pinterest.com/winforumpinterest.com/winforumpinterest.com/winforumpinterest.com/winforum

WINforum.orgWINforum.orgWINforum.orgWINforum.org/blog/blog/blog/blog

Food is good here

7

Sport Nutrition is Nutrition

Science

Diet or Weight

Loss Nutrition

Sport

NutritionVS

Carbohydrates: the truth

Research shows

1. #1 energy source for

exercise

2. Everyday carbs vs

occasional carbs

3. Kenyan runners 76% carb

diet

4. Low carb diets notperformance enhancing

9

Protein power?

New research:• 20-25 gram “doses” of protein best

▫ Dairy, chicken, fish, meat, eggs, hummus, bars, protein powder?

• Is more better?

• High protein diets not performance

enhancing

10

Does fat make me fat?

• Important to time fat around training

• Plant fats best▫ Almonds, avocado,

olives, oil

• Dairy fat-ok

• Helpful to increase satisfaction

11

Leaner, faster & stronger athletes:

1…2…3

Timing is key1. Make breakfast mandatory

2. Time meals and snacks through the day

3. “Book-end” workouts

12

Interested? Check out Dan Benardot’s research on nutrient timing

1. Eat BREAKFAST

• Fill the tank- set an example

▫ Team breakfasts?

• 30% of total energy BEFORE lunch▫ Whole grain bagel w/cream cheese and fruit

▫ Granola and nuts cereal w/ milk and fruit

▫ Toaster waffles w/peanut butter, milk and fruit

▫ Microwave egg sand and yogurt

▫ Toaster Waffle “big mac”

13

Use WINFORUM.ORG for high performance, on-the-go meal

ideas

2. EAT more

when more active

• Maintains energy

and muscle mass

• Eat carbohydrates

AND protein every 3-4 hours

14

• Prep and pack

snacks and meals ▫ Apple with PB

▫ Granola with yogurt

▫ Toast with eggs

▫ Ham and cheese

crackers

TIMING meals and snacksKeep the muscle, lose the fat

• Breakfast• Snack• Lunch• Pre-Practice Snack• Practice Fuel

– Sport Drink or Sports Food

• Post Practice Snack• Dinner• Snack (optional, are you hungry?)

**Time meals and snacks no more than 3-4 hours apart**

3. “Bookend” workouts

with food and water

• Eat and drink before and immediately after

practices and games

• Eat two meals and a snack before practice

• Eat a recovery snack immediately after

activity▫ Chocolate milk

▫ Drinkable yogurt

▫ Energy Bar

16

Pre-practice nutrition

• Eat familiar foods

• Choose foods rich in carbohydrates,

moderate in protein, and low in fat

• Allow plenty of time for food to digest

▫ 3 hours for a large meal

▫ 2 hours for a smaller meal

▫ 1 hours for a snack

17

Fuel during practice

18

• During extended

practice/game time, the

body needs fuel and

hydration

• 30-60g Carb/hour

▫ Keep the machine fueled

▫ Liquid/Solid

• Drink frequently

Post practice: REFUELING

19

• Eat/drink carb and

protein IMMEDIATELY post

practice (= 30 minutes)

• Then eat a meal (<2 hrs)

•High carb, low fat,

moderate protein

•Include plenty of water

• REST

Athlete case study

20

16 yo multi-sport high school athlete

complains of fatigue and is frequently

sick. Athlete practices 10-12 hours per

week and gets good grades.

1. What is the first thing to check on?

2. What are next steps in helping?

Athlete case study 2

14 yo female HS soccer player wants to

lose weight. Athlete practices 10 hours

per week and has 1-2 games on the

weekends. When you see her eat, it is

usually salads and protein.

1. What is the first thing to check on?

2. What are next steps in helping?

21

Can you be too healthy?

Good eating gone bad

• Orthorexia disguised as healthy eating

• AKA “Clean eating”

• Interrupts life

• Restrictive

• Usually increase in performance then

dramatic decrease (injury, fatigue, etc)

22

What about supplements?

• FOOD FIRST POLICY• Multi-Vitamin for

insurance? • Omega 3 Supplement

(Fish Oil) for recovery• BE AWARE: Certain

supplements contain ingredients NOT listed

**Before taking any supplement, ask your healthcare provider**

Sport Nutrition Cheat Sheet: The

Basics

• Eat 3 meals and 2-3 snacks every day

• Eat at least three foods at each meal▫ Sandwich, fruit, granola bar, milk

• Combine 2 foods at snacks▫ Apple and peanut butter

• Timing: Eat every 3-4 hours during the day

Tools you can use…

25

THE WINforum GAME PLAN

Find it inFind it inFind it inFind it in

“Downloadable “Downloadable “Downloadable “Downloadable

Materials” Materials” Materials” Materials” at at at at

www.winforum.orgwww.winforum.orgwww.winforum.orgwww.winforum.org

MyPlate.gov

• Use MyPlate as a food selection and portion guide

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

pinterest

29

Olympic food charts here

30

WINNING nutrition = winning

performance

31

32

Want more info?

• WINforum : www.winforum.orgwww.winforum.orgwww.winforum.orgwww.winforum.org

• Momentum Nutrition: www.momentum4health.comwww.momentum4health.comwww.momentum4health.comwww.momentum4health.com

• American Dietetics Association:

www.eatright.orgwww.eatright.orgwww.eatright.orgwww.eatright.org

• MyPlate: www.choosemyplate.govwww.choosemyplate.govwww.choosemyplate.govwww.choosemyplate.gov

• PowerBar: www.powerbar.comwww.powerbar.comwww.powerbar.comwww.powerbar.com

Emily Edison, MS, Emily Edison, MS, Emily Edison, MS, Emily Edison, MS, RD, CSSDRD, CSSDRD, CSSDRD, CSSD

Sports Dietitian

WINForum Coordinator

Momentum Nutrition

For more information contact:

info@winforum.org