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FOOD CHOICES FOR ATHLETES Keene State Dietetic Interns Haley Lydstone & Jolene Sell October 23, 2012...
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Transcript of FOOD CHOICES FOR ATHLETES Keene State Dietetic Interns Haley Lydstone & Jolene Sell October 23, 2012...
FOOD CHOICES FOR ATHLETES
Keene State Dietetic Interns Haley Lydstone & Jolene Sell
October 23, 2012
“Running is the greatest metaphor for life, because you get out of it what you put into it”-Oprah Winfrey
Haley LydstoneKeene State College
Jolene SellUniversity of Wisconsin-Green Bay
Ice Breaker
www.freshome.com
BREAKFAST & LUNCH
BreakfastBagelPeanut butterBananaBowl of cerealGatorade/water
LunchSandwich
Bread, turkey/ham, cheese, lettuce, tomato OR peanut butter and jelly
PretzelsBowl of cerealGatorade/water
Photo by: ma_schimaro Photo by: Rat Ranch
WHAT WE WILL LEARN TONIGHT: Understand the importance and function of
macronutrients before and after racing Identify one complete protein and two incomplete
proteins Identify one healthy meal offered at the DC Ability to mix and match items from various stations
in the DC to make a unique meal List 2 food sources of Iron and understand its
importance
FUNCTIONS OF FOOD: MACRONUTRIENTS
Carbohydrates Proteins Fats
www. corporatehealth4life.com.au
CARBOHYDRATES
The body’s main energy source for fuel. Found in fruit, juices, milk, yogurt, grains,
breads, pasta, rice, cereals, potatoes, beans, vegetables, and sweets
Photo by: Pen Waggener
CARBOHYDRATES & ENDURANCE ATHLETES
Eat 2-3 hours before an event: Choose mainly carbohydrates with a small
amount of protein Food Examples:
Oatmeal, peanut butter, blueberries Bagel, peanut butter, banana Yogurt, fruit, granola
Remember to hydrate Examples
Water with sports drinkdocakilah.wordpress.com
Glycogen… I’ve heard of it, but what is it?
A distance runner who averages 10 miles per day, but does not take the time to consume enough carbohydrates in his or her diet can deplete glycogen stores rapidly.
Glycogen: Storage form of glucose
Glycogen in muscles exercise
Limited stores & hitting the wall
www.overstock.com
GLYCOGEN STORES & THE ENDURANCE ATHLETE
Cyclists: Inadequate stores:
55 mins fatigue
Adequate stores: 120 mins fatigue
Hockey Players: Players with 60% kcals
coming from CHO skated 30% further and faster than those on a reduced CHO diet
Dr. J. Bergeron & Associates’ Study Comparison of
glycogen stores being replaced when athletes exercised to exhaustion, and then either ate:
A high protein meal A high fat meal A high carbohydrate
meal***
CARBOHYDRATE CONT.
Post Race Refueling (30-60 minutes after)
Sports drink, chocolate milk, orange juice
Granola bar Pasta, Cereal
mikesmixrecoverydrink.comwww.quakeroats.com
PROTEIN & THE ENDURANCE ATHLETES
Chain of amino acids used to build and maintain body structure
Food Examples Lean meats, beans, eggs, peanut
butter, yogurt, nuts and seeds Greek yogurt with granola, apple
slices with peanut butter, trail mix, turkey slices, oatmeal with walnuts, bagel/bread with peanut butter, and milk
TYPES OF PROTEIN
Complete Protein
Incomplete Protein
Lack one or more amino acids
Provide all amino acids Found in animal products
FOOD EXAMPLES OF COMPLETE & INCOMPLETE PROTEINS
Complete: Red meats Poultry Fish Eggs Milk products Soybeans
Complementary: Two incomplete proteins
paired together to make a complete protein.
Beans & rice Beans & corn or wheat
tortillas Beans & lentils Rice and black eyed peas Pea soup & bread or
crackers Garbanzo beans
(chickpeas) with sesame paste
Pasta & beans Peanut butter on bread
FAT & ENDURANCE ATHLETES Fat is used for fuel along
with carbohydrate Example: On a long run, carbohydrate
stores will get low towards the end, your body will then also use fat as an energy source
Fat is used in low to moderate intensity exercise
Food examples: Certain cuts of meat,
poultry and fish, nuts & seeds, oils, baked goods, full fat dairy products
www. sportsnutritioninsider.insidefitnessmag.com
Fats… what type is best?
Trans Fats Raise bad cholesterol
(LDL) Lower good
cholesterol (HDL) Baked goods,
processed cookies/crackers, margarine, Crisco, fried foods
Partially hydrogenated
0 grams trans fat daily
www.bettycjung.net
Fats… what type is best?
Saturated Fats Raises total
cholesterol, HDL and LDL
Full fat dairy, butter, certain cuts of meats
Avoid saturated fats in diet
Unsaturated Fats*** Lower LDL & raise HDL A healthy diet is one rich in unsaturated fatsMono and poly-unsaturated fatsAvocado, Olive Oil, canola oil, Nuts and Seeds, fish, peanut butter
www.musclehack.com
www.blogspeopletopeople.com
MICRONUTRIENTS- IMPORTANT VITAMINS & MINERALS
www.onlyhealth.wordpress.com
IRON
Critical for sports performance
Transports oxygen to tissues in the body
Plays a role in the production of ATP
Ferritin is a stored form of iron
Vitamin C consumed with an iron rich food enhances iron absorption.
SYMPTOMS OF ANEMIA
Fatigue Pale skin Shortness of breath Irregular heartbeat Dizziness Chest pain Cognitive problems Cold hands and feet Headache
www.keepingupwiththewalkers.com
FOOD SOURCES OF IRON
Clams, oysters, shrimp Cheerios, corn flakes, all
bran cereal Steak, dark meat turkey Soybeans, lima beans Cooked lentils Spinach & other dark leafy
greens Dried fruits prunes,
raisins Tofu Spaghetti
www.topicbistro.com
BEWARE OF WORKOUT WOES Make sure to hydrate!
Avoid dairy drinks, juices and sodas before
Watch out for acidic foods Citrus fruits, tomatoes,
tomato sauce Try to avoid foods that may
be irritants Apples, foods high in
fiber, raisins, spicy foods, dairy, apples, high fiber foods, greasy/fatty foods
www.viewsonhealth.wordpress.com
MENU RATING ACTIVITY
Rank the following lunch meals, on a scale of 1 5, 1 being the least
healthy and 5 being the most healthy
V=VEGETARIAN VG=VEGAN = WELL BALANCED
BE MORE ADVENTUROUSMIX & MATCH
Elm City Eatery Appian Way Pizzeria Madison Street Deli Global Cuisine Vegan Stir -fry Salad Soup
www. spsfnwa.org
CALL TO ACTION
Look for healthy options in the DC Consume fat from unsaturated sources Consume complete protein sources, whether it
is from one complete source (chicken) or two incomplete/complementary sources, (bread and peanut butter)
Refuel your body after a hard exertion, and remember, carbohydrates are essential!
Make unique food choices and avoid boredom in the DC
THANK YOU! QUESTIONS/COMMENTS
“Unless you puke, faint or die…KEEP GOING!!!”- Unknown
www.keenestateathletics.wordpress.com
REFERENCES
Insel, P., Elaine, T., & Ross, D. (2007) Nutrition, 3rd Edition Clark, N. (2008). Nancy Clark’s Sport Nutrition Guidebook,
4th Edition Skolnik, H., Chernus, A. (2010). Nutrient Timing for Peak
Performance, The Right Food, The Right Time, The Right Results
www.mayoclinic.com www.keenestatedining.com www.umass.edu www.cookingmatters.org