Performance Nutrition Annandale Atoms Girls Soccer Cheryl Toner, MS, RDN Sports Dietitian...
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Transcript of Performance Nutrition Annandale Atoms Girls Soccer Cheryl Toner, MS, RDN Sports Dietitian...
Performance NutritionAnnandale AtomsGirls SoccerCheryl Toner, MS, RDNSports [email protected]
Physical Conditioning
Mental Toughness
Desire
Performance Nutrition
Strategy
Coaching
Completesthe
team!
Sports Performance Nutrition
Unique Nutrition Needs for Soccer
• High energy demands
• Hot, humid conditions
• Endurance
• Quick recovery needed with tournaments
or games/training < 8 hours
apart
• Goalie/Defense OR Midfield/Forward
Unique Nutrition Needs for Soccer: Forward & Midfielder
• Constant motion! Stamina…• High carbohydrate oxidation, beyond what your
muscles can store
• Pre-game meal, snack is critical
• Hydrate with electrolytes, carbohydrates during game
• Agility, Jumping
• Lean body mass support
• Adequate daily protein for power bursts
Unique Nutrition Needs for Soccer: Defensive• Less running, but repeated bursts of work
• Glycogen stores get tapped
• Pre-game snack/meal is critical
•Agility + Strength needed
• Lean body mass serves both
• Adequate protein daily for power bursts
Unique Nutrition Needs for Soccer: Goalie• Least running, need for quick bursts of work• Glycogen stores can get tapped• Pre-game snack/meal is critical• Adequate daily protein for power bursts
• Potentially fewer hydration opps• Come to game hydrated! • Pre-hydrate with sports drink• Take every opp you get to drink
5 Ways to Amplify Sports Performance
1.Get a good night’s sleep.
2.Start and stay hydrated.
3.Eat enough.
4.Eat the right stuff.
5.Eat it at the right time.
1. Get a Good Night’s Sleep Most common reason for skipping
breakfast Harmful to metabolism Compromised immune function No amount of food or fluids (or caffeine!)
will correct for lack of sleep
2. Start & Stay Hydrated- Why?
Muscle cramps Loss of coordination Fainting Personality change Decreased blood
pressure Increased core temp Increased heart rate
Headache Flushed skin Weakness Poor
concentration Light headedness Nausea Vomiting
• Apple juice or lemonade?• Do you feel/experience… With weight
loss of
2% or more!
2. Start & Stay Hydrated- How?
2 ml water per lb body weight per hour(and divide by 30 to get ounces)
150 lb athlete x 2 ml/lb = 300 ml300 ml ÷ 30 ml/oz = 10 oz water
+ carbohydrate with intense workouts > 1 hr+ salt for tournament/multi-event days,
hot+humid conditions, and/or if heavy/salty sweaters
2. Start & Stay Hydrated- How?
Before exercise After exercise150 lb 148 lb
2 lb(1% of starting body weight; 0.4-2.4% is
common)
2 lb x 20 oz/lb = 40 ozFluid consumed during the hour = 10 oz50 oz needed to replace lost fluids
2. Start & Stay Hydrated- Have a plan!
Time Meal/Event Fluid Intake
6am Breakfast 1-2 cups, including milk
Mid-Morning
Classes 1-2 cups, sip regularly on water
Mid-Day Lunch 2-4 cups, including milk
Mid-Afternoon
Classes/ Pre-Training
2 cups water, sip regularly on water
4-5:30pm Training 2-5 gulps every 15-20 minutes
By 6pm Post-Training 2+ cups recovery beverage or water with food
7-8pm Dinner 2 cups, including milk
9-10pm Bedtime 1 cup water
ENERGY = CALORIES Calories are a measure of energy Your body uses energy to do work FUEL
Eat the right amount of energy (calories) for YOUR body
RMR Growth
Daily Activit
y
Exercise
+ + +
3. Eat Enough
• Weight loss• Strength loss• Inability to adapt to
training regimen• Diminished
performance• Soreness, joint pain• Lethargy• Chronic fatigue
• Micronutrient deficiency• Respiratory
infections• Hormonal
abnormalities• Decreased bone
mineral density • Overtraining syndrome
3. Eat Enough- What if I don’t?
4. Eat the Right Stuff- Balance & varietyVegetables 3+Fruits 3-5Grains 9-15Milk Products/Alternatives 3Meat/Plant Protein Foods 12 ozSpices for flavor!Fluids
3 meals+
2-3 snacks+
fluids
5. Eat it at the Right Time
•Breakfast•Protein•Train / Compete / Rest•Pre-Game / Training Meal•During Game / Training•Recovery
5. Eat it at the Right Time- Breakfast
Hydration status?
Jump-start metabolism
Enhance energy level
Provide fuel for classes and workouts Athletes who eat breakfast really do eat
more appropriate amounts throughout the day than people who skip
5. Eat it at the Right Time- Protein
Spread protein evenly throughout day
Protein in pre- or post-resistance workout
snack
• Minimize muscle breakdown
• Maximize muscle growth
• Normal hormonal and immune functions
What are your fuel needs today?
tailor food + fluidsfor rest/ train/ compete days
Compete
Rest
Train
http://www.teamusa.org/About-the-USOC/Athlete-Development/Sport-Performance/Nutrition/Resources-and-Fact-Sheets
5. Eat it at the Right Time- Fuel Your Training
3-4 hours before training
• Foundation: long-lasting carbs
• + high-quality lean protein • Before game: low fat, low fiber or as
tolerated, not spicy, nothing new, nothing risky
5. Eat it at the Right Time- Fuel Your Training
30 minutes to 1 hour before
training‒ Fruit
‒ Crackers/Pretzels
‒ Honey/jam sandwich‒ Focus on carbs, low fiber, low fat, low
protein
5. Eat it at the Right Time- Fuel Your Training During high-intensity training for 45-75 minutes‒ 30-60 g carbohydrate per hour
‒ Start closer to 30 g
‒ Pre-exercise snack of 15-30 g‒ 10 oz sports drink during delivers 15
g carbohydrate
5. Eat it at the Right Time- Fuel Your Training
After training
₋ Replace carbs, early and often₋ Add protein, especially after resistance
exercise
• Refuel early and often• Aim for 1.2 g carb/kg/hr• Eat small amounts every 15-20 minutes
• No appetite? Dehydration can derail recovery• Hydrate with carbs and electrolytes• As possible, eat small amounts of simple carbs
• 1 hour til next game• Like pre-game snack, but with protein• Hydrate with carbs and electrolytes
• 2-4 hours• Like pre-game meal, include complex carbs and protein
• Hydration –sports drink OR water + food
Fuel Your Tournament:Rapid Recovery Strategies
5. Eat it at the Right Time-Training Day• Breakfast• AM Snack• Lunch• 2 PM Snack: Pre-Exercise Nutrition• 4PM Training: During Exercise Nutrition• 7PM Dinner: Recovery Nutrition• PM snack: Recovery Nutrition
5. Eat it at the Right Time-Game Day• Breakfast• AM Snack• Lunch• 2/3PM Meal: Pre-Exercise Nutrition• 5:30PM Snack?
• 6:30PM Game: Fluids + carb + electrolytes: During Exercise Nutrition• 9PM Dinner: Recovery Nutrition
* If staying at school until game, pack your dinner!*
5. Eat it at the Right Time-Rest Day, Recovery Nutrition
• 3 Meals• 2-3 Snacks• Fluids• Carbohydrate needs decrease• Protein and fat needs are consistent
Enjoy Food!
Understand your needsenough
the right stuffthe right time
Eat foods you like!
80/20 Rule
Thank you!