Eat To Compete: High Performance Nutrition for the Busy Athlete.

Eat To Compete:

High Performance Nutrition for the Busy Athlete

Training Diet Pre and Post Competition Nutrition Fluids Supplements

Eat to Compete Presentation

Primary Factors that Affect Athletic Performance

Genetics Training Nutrition

Rewards of High- Performance Nutrition

Train longer and harder Delay fatigue Help your body recover faster after

working out Perform much better overall

Carbohydrates are the #1 Source of Energy for Your Muscles

Carbohydrates

Glucose

Muscles

Balance & Selection

Food Guide Pyramid

Nutrient Distribution

Digestion Times

Nutrients: the body’s fuel Carbohydrates: primary fuel source Protein: used for repair & maintenance Fat: secondary fuel source Water: most essential nutrient Vitamins: colorful foods first Minerals: supplements second Fiber: 20-35 grams per day

Nutrient Distribution

Each meal should contain the following estimated calories from the 3 fuel sources

FATPROCHO

55-65% carbohydrates15-20% protein20-25% fat

Digestion Time of Nutrients

0

0.5

1

1.5

2

2.5

3

3.5

4

Hours

CHOPROFAT

4 hours

2 hours

1 hour

Protein Needs of Athletes

Take your body weight and divide it by 2 =

Grams of protein needed per day for athletes

Sources of Protein

Milk (1 cup) 8 grams

Tuna (1 oz) 7 grams

Meat (1oz) 7 grams

Egg (1) 7 grams

Cheese (1 oz) 7 grams

Beans (1/2 cup) 7 grams

Amount Grams of Protein

What About Protein Supplements?

Danger in dehydration Unnecessary

Eat plenty of protein Expensive

Contain small amounts of protein compared to food

Menu Planning for Athletes

Follow the Handout Find your gender sheet (female or male) Find your weight (goal weight if wanting

to gain or lose) Review what you should be eating Compare to what you really eat

Eat To Compete

Pre-Competition Nutrition

Guidelines for Choosing the Best Pre-Event Meal

Provide athlete with foods he/she likes Choose foods rich in carbohydrates, moderate in protein, and low in

fat Avoid sugary foods right before exercise Allow plenty of time for food to digest

3-4 hours for a large meal 2-3 hours for a smaller meal

1-2 hours for a snack Liquid foods leave stomach faster than solids Always eat familiar foods before competition Drink plenty of fluids before competition

All Day Events

Time: All day event like state meets/games, tournaments, etc.

Meals: Days before event eat high carbohydrate meals and drink extra fluids

Day of: Eat breakfast depending on tolerance *Snack on wholesome carbohydrate foods about

every 2 hours to keep blood sugars normal *Drink fluids

Eat To Compete

During & Post-Competition Nutrition

Hydration is essential

Hydration & Fluid Replacement

Our body is water 60% water 120 lb person has ~ 72 pounds of water Most individuals need ~ 8-10 cups of water per

day Calculate your needs: Take your body weight

divide by 2 = ounces per day.

Effects of Dehydration

Decreased performance

Disrupts electrolyte balance

Decreased plasma volume

Decreased stroke volume

Decreased cardiac output

Increased heart rate Increased body temp Increased risk of

heat illness

Signs of Dehydration

Thirst General discomfort Headache Nausea Vomiting Heat sensation in

head or neck

Chills Decreased

performance Dizziness Confusion

Fantastic Fluids for Fantastic Performance

Water is one of the most important nutrients in your sports diet.

How Much is Enough?

Before exercise Up to two hours before event, drink at

least 16 oz. of fluid 5 to 10 minutes before event, drink 4 - 8 oz. of fluid

During exercise 8 oz. of fluid every 15 - 20 minutes

After exercise Drink 2 cups fluid for every pound lost

Choosing the Right Fluids During Exercise

Cold water absorbs quicker tastes better cools down body temperature in warm weather economical

Fluid replacement beverage provides carbohydrates and electrolytes Increases thirst for water Consider if exercise is continuous and lasts longer than

90 minutes

SPORTS BARS & DRINKS - Are they for you?

Convenient snack Portable Promote pre-exercise eating from it’s calories (150-300

calories/bar) Helps replete glycogen stores after exercise Most claim they are highly digestible... Trial & Error Expensive (55 million dollar industry for 2004)

Vitamins & Minerals:Hype or Help

In small amounts, vitamins function as catalysts - substances that increase the speed of a reaction without being used up by the reaction. The fact that vitamins are not used up explains why they are needed only in small amounts.

Your Game Plan for High-Performance Nutrition

Eat a variety of high-carbohydrate, moderate protein, low-fat foods

Drink enough fluids to avoid dehydration

Take supplements only when necessary

Breakfast Blasts

Whole grain cereal or toast Orange V-8 Splash or juice Low fat milk or yogurt Egg, cheese or low fat meat

Breakfast Blasts

PBB - peanut butter with banana on whole wheat

Carnation Instant Breakfast with Low Fat Milk

V-8 Splash or juice

Backpack Benefits

Dry cereals Breakfast bars Cheese sticks Fresh fruits (bananas, oranges, canned fruit) Popcorn Crackers with cheese/peanut butter

Food Choices to Make

Instead of: Choose: Soft drinks 100% juice Fried foods Grilled/Baked Whole milk Low-fat milk Salad dressings Low fat dressings Cookies Soft serve yogurt Chips Veggies with dip

Nutrition Gimmicks

Most nutrition gimmicks targeting students focus on increased athletic performance, increase energy, or losing weight

If it sounds too good to be true, it probably is. Read all the info, not just the headlines

Sports Nutrition Trivia

The percentage of calories that should come from carbohydrates is:40%60%80%

The answer is 60%


A food with a high glycemic index converts to sugar rapidly. When should an athlete consume this type of food?

Right before the event One hour before the event After the event

The answer is after the event - to replenish the muscle glycogen stores


The minimum number of cups of water recommended per day is 4 6 8

The answer is 8 cups per dayNote: one cup = 8 ounces


Which of the following is a high glycemic index food? Pinto beans Apple Fruit Juice

The answer is fruit juice.Crackers, breads, potatoes are also high

glycemic index foods.


The Best fuel for an athlete is

Protein Carbohydrates Fats

The answer is carbohydrates.


The body prefers which two fuels for energy during activity?

Carbohydrates & Fats Carbohydrates & Proteins Proteins & Fats

The answer is Carbohydrates and Fats


Salt supplements are essential for athletes

True False

The answer is False


Colas and Tea are great fluids for athletes

True False

The answer is False

Thank You…Questions?

For more information on sports nutrition,

please contact:

Michelle Jeffcoat, MS, RD

[email protected]

(205)999-1701

Special Supplement for Coaches - Category A supplements

Category A Supplements - those that may be recommended for athletes:

Substantial scientific evidence With promise of benefits

Sports Drinks (gatorade, powerade) Liquid Meal Supplements (Boost, CIB) Sports Bars Sports Gels Multi-vitamin and mineral Iron and calcium supplements

Special Supplement for Coaches - Category A supplements

Category A Supplements - those that may be recommended for athletes older than 18 years of age: Creatine Bicarbonate Glycerol Antioxidant supplements Sick packs - Zinc & Vitamin C Glucosamine

Special Supplement for Coaches - Category B supplements Those supplements with no substantial

scientific evidence HMB

Glutamine Carnitine Chromium Ginseng/herbals Coenzyme Q10 Amino Acids Medium Chain Triglycerides

Special Supplement for Coaches - Category C supplements

Banned! DHEA Androstenedione Androstenediol Ephedra

Closing Comments

Adolescents obtain the majority of food and nutrition information from parents, TV, and the school environment Exposure to older athletes and magazine articles

Teachers, coaches, and doctors are twice as likely to be information sources to students - information must be reliable. Encourage children to eat healthy and serve as role

models Body image and weight can be an issue. Focus on

sporting performance and not on SIZE!

The End…Thank You!

Nutrition & Performance - Coaching Tips -NCAA

Nutrition, optimal body composition and body image are current issues of concern for college student athletes.

Both weight gain AND weight loss are student-athlete concerns. This is true for males AND females.

Graduating student-athletes should be counseled on the effect of decreased activity on dietary needs and how to maintain a healthy weight during life after college.

Proper nutrition is key to optimal performance. Select restaurants that offer healthy food choices when traveling, this includes

fast food. Also, make sure the athletes eat enough before and after competition. A tight uniform doesn’t necessarily result in a competitive advantage. Consider

body image concerns when choosing uniforms, especially shorts. Avoid frequent weight / body composition checks. A student-athlete should be

focused on their performance and workout, not worrying about their weight.

Nutrition & Performance - Coaching Tips -NCAA

Eating disorders are contagious and can spread through a team. Have a plan ready in case suspicious behaviors arise. Know who to talk to.

Avoid inappropriate comments such as: “You look like you’ve lost weight; are you on a diet?" “You need to lose five pounds in the next week." Instead, incorporate positive comments and actions into your routine, such as: “If our team conditions more, it’ll raise our level of competition. By becoming

more fit, we’ll have a steady foundation to build on. Let’s do this together.” Study how proteins, carbohydrates, fats and sugars affect your performance and

your body. Discuss how many servings a student-athlete should eat a day -- during preseason, in season and postseason.

If you must confront student-athletes on any weight or body composition issues, discuss your concerns and ideas with nutritional and medical personnel first and see how they suggest handling it. In most cases, coaches should be removed from this process.

Maintain confidentiality with any weight or body composition information.

Nutrition & Performance - Student Issues Prioritize your health. Remember your current decisions regarding

food, exercise and body weight impact you today and for the rest of your life.

Be sensitive to your body. Warning signs like fatigue, sluggishness, irregular or no menstrual cycle or chronic pain are medical issues that should not be ignored.

Realize hydration is important and your body weight may fluctuate due to water retention, especially in females. This is normal.

Modify weight added for sport to a healthy level upon completion of college athletics. You should maintain a weight and fitness level appropriate to your profession and lifestyle after college.

Understand that for each student-athlete there is a UNIQUE body composition for performance.

Realize the same volume of muscle weighs more than fat.

Nutrition & Performance - Student Issues Know that team weigh-ins or body composition measurements are not

acceptable unless for health issues. Engage in conversations regarding any weight or body composition

modifications with nutritional and medical personnel and the student-athlete. In most cases, coaches should be removed from this process.

Include defined performance measures (e.g. vertical jump) as a part of any weight modification program to determine if performance truly is impacted.

Understand healthy nutrition choices and ask for help from appropriate health professionals (i.e. athletic trainer, team physician, dietitian, etc.) if you need more information.

Know where to go for help regarding a teammate’s or a coach’s behavior before a problem exists. Disordered eating can be “contagious” among teams through peer pressure.

Eat To Compete: High Performance Nutrition for the Busy Athlete.

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