Eating for Peak PerformanceEating for Peak Performance

Answers to the top ten questionsAnswers to the top ten questions

Is your performance suffering?Is your performance suffering?

Do you:Do you:

– Drink water or sports beverages before you feel Drink water or sports beverages before you feel thirsty?thirsty?

– Get most of your calories from carbohydrates?Get most of your calories from carbohydrates?– Include at least 20% fat in your diet?Include at least 20% fat in your diet?– Rely on food rather than supplements for your Rely on food rather than supplements for your

daily nutrition?daily nutrition?

Activity & Diet Priorities… Activity & Diet Priorities… Listed in Order of PriorityListed in Order of Priority

1. 1. FluidFluid needsneeds 2. 2. CalorieCalorie needs needs 3. Adequate 3. Adequate

CarbohydratesCarbohydrates 4. Increased 4. Increased proteinprotein

especially for strength & especially for strength & endurance athletesendurance athletes

5.Adequate 5.Adequate fatfat 6.6.MicronutrientsMicronutrients

(vitamins and minerals, (vitamins and minerals, such as calcium & iron)such as calcium & iron)

Hey….Did You Catch the Hey….Did You Catch the Message of the Last Slide?Message of the Last Slide?

After assuring that After assuring that fluid needs are met, fluid needs are met, the next most the next most important nutritional important nutritional concern for the athlete concern for the athlete is…..is…..

Eating Enough Calories!!!Eating Enough Calories!!!

A competitive athlete A competitive athlete really needs to really needs to

Eat, Eat, eateat, , eat!!!eat!!! Fuel that fire!!! Keep Fuel that fire!!! Keep

it going!!!it going!!!

The Energy DietThe Energy Diet

Having energy is synonymous with consuming Having energy is synonymous with consuming energyenergy

With too few calories you feel:With too few calories you feel:– Weak and tiredWeak and tired

– Performance suffersPerformance suffers

– More prone to injuriesMore prone to injuries

There is no pill, potion or powder that can enhance your There is no pill, potion or powder that can enhance your performance like the right foods and fluidsperformance like the right foods and fluids

What is the energy diet and what What is the energy diet and what foods do I need?foods do I need?

Best balance for sports diet includes:Best balance for sports diet includes:– 60-65% of calories from carbohydrates60-65% of calories from carbohydrates

» Body’s main source of energyBody’s main source of energy

» Found in potatoes, bread, cereals, grains, pasta, Found in potatoes, bread, cereals, grains, pasta, milk, yogurt, vegetables and fruitmilk, yogurt, vegetables and fruit

» Oatmeal, spaghetti/rice, dried fruits are excellent, Oatmeal, spaghetti/rice, dried fruits are excellent, inexpensive carbohydrate rich foodsinexpensive carbohydrate rich foods

Energy diet continuedEnergy diet continued

10-15% of calories from protein10-15% of calories from protein– Form basic structure of body tissue and organsForm basic structure of body tissue and organs– Used for growth and repair of cellsUsed for growth and repair of cells– Found in eggs, milk, cheese, nuts, meat, fish, Found in eggs, milk, cheese, nuts, meat, fish,

poultry, dried beans, split peas, and lentilspoultry, dried beans, split peas, and lentils– Baked beans, tuna, peanut butter, low-fat milk Baked beans, tuna, peanut butter, low-fat milk

excellent, inexpensive source of proteinexcellent, inexpensive source of protein

Energy diet continuedEnergy diet continued

20-30% of calories from fat20-30% of calories from fat– Provide energy and are used for growth and Provide energy and are used for growth and

repair of tissuesrepair of tissues– Found in olives, nuts, cheese, meat, fish, Found in olives, nuts, cheese, meat, fish,

poultry, butter, margarine, oils, whole-milk poultry, butter, margarine, oils, whole-milk dairy products, avocado, mayonnaise dairy products, avocado, mayonnaise

Are there foods I shouldn’t eat?Are there foods I shouldn’t eat?

Eating healthy doesn’t mean giving up all Eating healthy doesn’t mean giving up all sweets, fats, or snackssweets, fats, or snacks

Moderation with high-fat, high cholesterol, Moderation with high-fat, high cholesterol, alcohol and sugaralcohol and sugar

Minimize fatty red meatMinimize fatty red meat

Is snacking harmful?Is snacking harmful?

Athletes need to snack to meet their Athletes need to snack to meet their increased energy demandsincreased energy demands

Well-planned snacks and pre-planning can Well-planned snacks and pre-planning can help athletes meet their caloric needshelp athletes meet their caloric needs

Snacks you can eat every day include:Snacks you can eat every day include:– Non-fat yogurt; fresh fruit; baby carrots; celery Non-fat yogurt; fresh fruit; baby carrots; celery

with peanut butter; bagel, cold cereal, fig with peanut butter; bagel, cold cereal, fig newtons, graham crackers, rice cakes, pretzels, newtons, graham crackers, rice cakes, pretzels, fruit juice, granola barsfruit juice, granola bars

Is an energy bar best for an Is an energy bar best for an afternoon snack before I work out?afternoon snack before I work out?

Fueling within an hour of exercise boosts Fueling within an hour of exercise boosts stamina and endurancestamina and endurance

Energy bars (luna, cliff, etc) provide varying Energy bars (luna, cliff, etc) provide varying amounts of calories, carbohydrates, fats, amounts of calories, carbohydrates, fats, proteins, vitaminsproteins, vitamins

For athlete, primary need is bar with For athlete, primary need is bar with reasonable amount of carbohydratereasonable amount of carbohydrate

Energy bars continuedEnergy bars continued

Meant to be supplement to diet not meal Meant to be supplement to diet not meal replacementreplacement

Convenient but expensive calorie sourceConvenient but expensive calorie source Same energy can be found in healthy less Same energy can be found in healthy less

expensive snacksexpensive snacks Key is to find out what foods or bars work Key is to find out what foods or bars work

bestbest

Why are fluids so important?Why are fluids so important?

Water/fluid replacement is most important Water/fluid replacement is most important nutritional concern for athletenutritional concern for athlete

Loss of fluid results in less volume of blood Loss of fluid results in less volume of blood circulatingcirculating

As little as 2% body weight loss can As little as 2% body weight loss can decrease performancedecrease performance

Signs of dehydration include:Signs of dehydration include:– Fatigue, headache, loss of strength, dizziness, Fatigue, headache, loss of strength, dizziness,

muscle cramping, poor sleep, racing heartmuscle cramping, poor sleep, racing heart

How much fluid should I be How much fluid should I be drinking?drinking?

Maintain hydration on day-to-day basisMaintain hydration on day-to-day basis Need to replace “maintenance needs” and Need to replace “maintenance needs” and

daily losses (sweat, respiration, etc)daily losses (sweat, respiration, etc) Maintenance fluids equal 0.5oz per pound Maintenance fluids equal 0.5oz per pound

of body weight (e.g. 150 pound person of body weight (e.g. 150 pound person should drink 75 oz per day)should drink 75 oz per day)

Drink before, during and after exerciseDrink before, during and after exercise

Monitoring hydrationMonitoring hydration

WeightWeight Urine frequency, color, odorUrine frequency, color, odor Thirst is NOT an accurate indicator of how Thirst is NOT an accurate indicator of how

much fluid you have lostmuch fluid you have lost

Which is better—water or a Which is better—water or a sports drink?sports drink?

Fluid transport to tissues is equal with water Fluid transport to tissues is equal with water or sports drinkor sports drink

Sports drinks have added edge of Sports drinks have added edge of carbohydrates for energy and provide some carbohydrates for energy and provide some electrolytes lost in sweatelectrolytes lost in sweat

Concentration and types of sugar vary Concentration and types of sugar vary between drinksbetween drinks

After a workout, carbohydrates and fluids After a workout, carbohydrates and fluids can be replaced with fruit juicescan be replaced with fruit juices

What’s the purpose of a pre-What’s the purpose of a pre-competition meal?competition meal?

To keep you from feeling hungry before To keep you from feeling hungry before and during the eventand during the event

To maintain the levels of sugar in your To maintain the levels of sugar in your blood for your muscles to use during blood for your muscles to use during training and competitiontraining and competition

Food you eat 5 minutes to 4 hours before Food you eat 5 minutes to 4 hours before activity will be beneficial for your muscles activity will be beneficial for your muscles and brainand brain

When should I eat before exercise and what is When should I eat before exercise and what is a good pre competition meal?a good pre competition meal?

Before a 6 am workout?Before a 6 am workout? Before a 10 am soccer game?Before a 10 am soccer game? Before a 3 pm practice?Before a 3 pm practice? Before a 7 pm soccer game?Before a 7 pm soccer game? During an all-day soccer tournament?During an all-day soccer tournament? After practice or my game?After practice or my game?

Do I need vitamins and Do I need vitamins and supplements?supplements?

To date, no evidence suggests that extra To date, no evidence suggests that extra vitamins will enhance athletic performance, vitamins will enhance athletic performance, increase strength or endurance, increase increase strength or endurance, increase energy or build musclesenergy or build muscles

Supplements appropriate for certain high-Supplements appropriate for certain high-risk individualsrisk individuals

Most people get adequate supply of Most people get adequate supply of vitamins if consuming well-balanced dietvitamins if consuming well-balanced diet

Bottom Line-Bottom Line-

For Peak Performance For Peak Performance You mustYou must

INVEST IN NUTRITIONINVEST IN NUTRITION