Sports NutritionSports NutritionStacey L. Scrabis RD, LD/NStacey L. Scrabis RD, LD/N

What are The Factors that What are The Factors that Contribute To an Athlete’s Contribute To an Athlete’s

Success?Success?

GeneticsGenetics TrainingTraining EquipmentEquipment ExperienceExperience Avoiding Injury/IllnessAvoiding Injury/Illness Proper MindsetProper Mindset Nutrition (Fueling)Nutrition (Fueling)

What is Going to be CoveredWhat is Going to be Covered

Macronutrients (Carbohydrate, Protein, Fat)Macronutrients (Carbohydrate, Protein, Fat) Micronutrients (Vitamins and Minerals)Micronutrients (Vitamins and Minerals) Hydration Hydration SupplementsSupplements Meal ideas (Breakfast, Lunch, Dinner, Snacks)Meal ideas (Breakfast, Lunch, Dinner, Snacks) What to eat pre, during, and post exerciseWhat to eat pre, during, and post exercise Dining OutDining Out

What are the Benefits of Proper What are the Benefits of Proper Fueling?Fueling?

Improve Strength, Speed, and StaminaImprove Strength, Speed, and Stamina

Delay FatigueDelay Fatigue

Improve Healing of Injury or IllnessImprove Healing of Injury or Illness

IMPROVE PERFORMANCEIMPROVE PERFORMANCE

CarbohydratesCarbohydrates

Carbohydrates are the body’s primary source of energyCarbohydrates are the body’s primary source of energy Carbohydrates should make up 55-65% of daily intakeCarbohydrates should make up 55-65% of daily intake ““Best Choices” (Whole Grains, Fruits, Veggies)Best Choices” (Whole Grains, Fruits, Veggies)

Good sources anti-oxidants, photochemicals, fiberGood sources anti-oxidants, photochemicals, fiber Fuels muscles, improves stamina, delays fatigueFuels muscles, improves stamina, delays fatigue Enhances strength and cardio-trainingEnhances strength and cardio-training Low in fatLow in fat

Carbohydrates should be eaten at all meals, and before Carbohydrates should be eaten at all meals, and before and after exerciseand after exercise

Low carbohydrate diets are Low carbohydrate diets are NOTNOT appropriate for appropriate for athletesathletes

ProteinProtein Used for building and repairing muscles, red blood cells, Used for building and repairing muscles, red blood cells,

hair, and other tissueshair, and other tissues Used for energy when carbohydrates are not availableUsed for energy when carbohydrates are not available Protein should make up 10-15% of daily intakeProtein should make up 10-15% of daily intake ““Best Choices” (Lean Meats, Poultry, Dairy Products, Eggs, Best Choices” (Lean Meats, Poultry, Dairy Products, Eggs,

Nuts, Tofu, and Beans)Nuts, Tofu, and Beans) Most athletes meet their protein needs with diet alone and Most athletes meet their protein needs with diet alone and

do not need additional protein through supplementationdo not need additional protein through supplementation Too much protein, or high protein diets:Too much protein, or high protein diets:

Displace carbohydratesDisplace carbohydrates Can be high in saturated fat and cholesterol Can be high in saturated fat and cholesterol Is expensive.Is expensive.

FatFat

Helps sustain prolonged exerciseHelps sustain prolonged exercise Source of stored energy, burned mostly during Source of stored energy, burned mostly during

low-level activity and when other sources are not low-level activity and when other sources are not availableavailable

Fat should make up 25-30% of daily intakeFat should make up 25-30% of daily intake Need fat in the diet to assist with the absorption Need fat in the diet to assist with the absorption

of fat soluble vitamins (A,D,E,K)of fat soluble vitamins (A,D,E,K) ““Best Choices” poly and mono unsaturated fats Best Choices” poly and mono unsaturated fats

such as nuts, seeds, olive and canola oils, cold such as nuts, seeds, olive and canola oils, cold water fish (omega 3 and 6 fatty acids).water fish (omega 3 and 6 fatty acids).

Avoid the “Bad Fats” which are saturated and Avoid the “Bad Fats” which are saturated and hydrogenated (trans fats)hydrogenated (trans fats)

Vitamins and MineralsVitamins and Minerals

Needed to regulate processes in the bodyNeeded to regulate processes in the body Do athletes need extra vitamins and minerals?Do athletes need extra vitamins and minerals?

Based on a review of 90 studies examining vitamin and mineral Based on a review of 90 studies examining vitamin and mineral status in athletes based on blood work athletes and non athletes status in athletes based on blood work athletes and non athletes had similar vitamin statushad similar vitamin status

Exception: Athletes had lower serum ferritinException: Athletes had lower serum ferritin Athletes generally “eat” extra vitamins (the more Athletes generally “eat” extra vitamins (the more

exercise, the more food eaten, the more vitamins exercise, the more food eaten, the more vitamins consumed)consumed)

Athletes who wish to be on the safe side of avoiding Athletes who wish to be on the safe side of avoiding vitamin deficiencies may wish to take a multivitamin vitamin deficiencies may wish to take a multivitamin supplement each day or every other day, not to exceed supplement each day or every other day, not to exceed the RDA of the vitaminthe RDA of the vitamin

Vitamins and MineralsVitamins and Minerals

Calcium Calcium Builds bones; length and strengthBuilds bones; length and strength Helps your muscles contract and nerves functionHelps your muscles contract and nerves function Good Sources: Dairy products, calcium-fortified juices, dark green Good Sources: Dairy products, calcium-fortified juices, dark green

leafy vegetables and legumesleafy vegetables and legumes

IronIron Aids in energy metabolismAids in energy metabolism Deficiency can lead to weakness and reduced resistance to Deficiency can lead to weakness and reduced resistance to

infectioninfection Good Sources: Lean meats, eggs, legumes, whole grains, green Good Sources: Lean meats, eggs, legumes, whole grains, green

leafy vegetablesleafy vegetables Vitamin C increases the body’s ability to absorb ironVitamin C increases the body’s ability to absorb iron

HydrationHydration

Fluids in the body have many functions and are essential Fluids in the body have many functions and are essential for life. Fluids form blood, aid digestion, and prevent the for life. Fluids form blood, aid digestion, and prevent the body from overheating.body from overheating.

Athletes need to be hydrated before, during, and after Athletes need to be hydrated before, during, and after practice and competition to achieve optimal performancepractice and competition to achieve optimal performance

Early signs of fatigue are a sign of dehydration. Thirst is Early signs of fatigue are a sign of dehydration. Thirst is not an adequate indicator of fluid needs. Drink not an adequate indicator of fluid needs. Drink beforebefore you are thirsty.you are thirsty.

Athlete’s needs are anywhere between 11-14 cups of Athlete’s needs are anywhere between 11-14 cups of fluids per day. fluids per day.

Symptoms of dehydration: Symptoms of dehydration: Dark urine, small volume of urineDark urine, small volume of urine Irritability, headache, fatigue Irritability, headache, fatigue Weakness, dizziness, nausea Weakness, dizziness, nausea

HydrationHydration

Degree of Degree of DehydrationDehydration

SymptomsSymptoms

1-2 %1-2 % Thirst & weaknessThirst & weakness

3-4 %3-4 % Low performance, dry mouthLow performance, dry mouth

5-6 %5-6 % Increased body temperature, Increased body temperature, headache, disorientationheadache, disorientation

7-10 %7-10 % Dizziness, disorientation, Dizziness, disorientation, heatstroke and even deathheatstroke and even death

HydrationHydration Fluid choices:Fluid choices:

If exercise is < 60 minutes: water (+ pre If exercise is < 60 minutes: water (+ pre exercise snack)exercise snack)

If exercise is > 60 minutes: water (+ carb during If exercise is > 60 minutes: water (+ carb during exercise)exercise)

Before exercise: 16-24 ounces 2 hours prior and Before exercise: 16-24 ounces 2 hours prior and 8-16 oz 15 minutes prior to the event8-16 oz 15 minutes prior to the event Try to avoid caffeine, carbonation, and fruit juice Try to avoid caffeine, carbonation, and fruit juice

just prior to exercisejust prior to exercise During exercise: 6-12 oz every 15 minutesDuring exercise: 6-12 oz every 15 minutes After exercise: encouraged to replace the lost After exercise: encouraged to replace the lost

fluid by consuming 16-20 oz of fluid for every fluid by consuming 16-20 oz of fluid for every pound of weight lost (until urine is pale)pound of weight lost (until urine is pale)

Take in enough fluid daily to urinate every 2-4 Take in enough fluid daily to urinate every 2-4 hourshours

SupplementsSupplements

Supplements do exactly what the name Supplements do exactly what the name says… SUPPLEMENT a balanced dietsays… SUPPLEMENT a balanced diet

There are many questions to ask prior to There are many questions to ask prior to taking a supplementtaking a supplement

1)1) Be aware of what a supplement is made ofBe aware of what a supplement is made of2)2) What claims have been made about the What claims have been made about the

supplementsupplement3)3) Has there been research on this product?Has there been research on this product?4)4) What is the supplement made of?What is the supplement made of?5)5) Does it work? Would it work for you?Does it work? Would it work for you?6)6) Most importantly, is it allowed?Most importantly, is it allowed?

If it sounds to good to be true…it probably isIf it sounds to good to be true…it probably is

SupplementsSupplements

Some of the more popular products:Some of the more popular products: Creatine, Ephedrine, Ginseng, DHEA, Energy Creatine, Ephedrine, Ginseng, DHEA, Energy

Drinks, HMB, Protein, CaffeineDrinks, HMB, Protein, Caffeine

Bars:Bars: Balance Bar, MetRx , Detour, ProMax, Cliff, Balance Bar, MetRx , Detour, ProMax, Cliff,

Kashi, Power Bar, Pure Protein, Twisted Kashi, Power Bar, Pure Protein, Twisted Bar, Luna (women)Bar, Luna (women)

Recovery Drinks: (Goal 4-1 Carb-Pro ratio)Recovery Drinks: (Goal 4-1 Carb-Pro ratio) Muscle Milk, Accelerade, Recoverite, Muscle Milk, Accelerade, Recoverite,

Endurox, Sustained Energy, Cliff Shot, and Endurox, Sustained Energy, Cliff Shot, and good old fashion Chocolate milk, good old fashion Chocolate milk,

What Should My Diet Look Like As What Should My Diet Look Like As An Athlete?An Athlete?

Breakfast IdeasBreakfast Ideas Whole grain waffles (maple syrup/peanut butter)Whole grain waffles (maple syrup/peanut butter) Whole grain english muffin or bagel (peanut butter)Whole grain english muffin or bagel (peanut butter) Fruit Smoothies (juice, fruit, yogurt)Fruit Smoothies (juice, fruit, yogurt) Granola with either skim milk or low fat yogurt Granola with either skim milk or low fat yogurt Egg beaters/Egg whites with whole wheat toastEgg beaters/Egg whites with whole wheat toast Fat free cottage cheese with fruitFat free cottage cheese with fruit Whole grain cereal (cheerios, grape-nuts, kashi, Whole grain cereal (cheerios, grape-nuts, kashi,

Oatmeal) with skim milk Oatmeal) with skim milk OmeletsOmelets Ham/Canadian baconHam/Canadian bacon Orange JuiceOrange Juice Fresh FruitFresh Fruit Potatoes (not fried)Potatoes (not fried) SandwichSandwich Graham crackersGraham crackers

What Should My Diet Look Like As What Should My Diet Look Like As An Athlete?An Athlete?

Lunch Ideas:Lunch Ideas: Turkey sandwich on whole grain bread, baked chips, Turkey sandwich on whole grain bread, baked chips,

fruit cup, skim milkfruit cup, skim milk Grilled chicken on whole wheat bun, baked potato with Grilled chicken on whole wheat bun, baked potato with

non starchy vegetables, apple, waternon starchy vegetables, apple, water Bean burrito, brown rice, salsa and 100% fruit juiceBean burrito, brown rice, salsa and 100% fruit juice Large salad (light dressing) with lean protein (chicken Large salad (light dressing) with lean protein (chicken

breast), whole wheat roll, low fat yogurt, waterbreast), whole wheat roll, low fat yogurt, water Tuna salad sandwich (light mayo) on whole wheat bread, Tuna salad sandwich (light mayo) on whole wheat bread,

pretzels, banana, fruit juicepretzels, banana, fruit juice Sautéed vegetables with black beans served over brown Sautéed vegetables with black beans served over brown

rice, side salad (light dressing), berries, and skim milkrice, side salad (light dressing), berries, and skim milk

What Should My Diet Look Like As What Should My Diet Look Like As An Athlete?An Athlete?

Dinner Ideas:Dinner Ideas: Spaghetti with meat sauce (ground turkey breast or 93% Spaghetti with meat sauce (ground turkey breast or 93%

lean beef) spinach salad (light dressing), whole grain lean beef) spinach salad (light dressing), whole grain roll, apple crisp, waterroll, apple crisp, water

White chili (cubed chicken breast, white kidney beans & White chili (cubed chicken breast, white kidney beans & navy beans), brown rice, whole wheat crackers, berries, navy beans), brown rice, whole wheat crackers, berries, skim milkskim milk

Grilled fish fillet, baked potato, steamed veggies, low fat Grilled fish fillet, baked potato, steamed veggies, low fat frozen yogurt, iced teafrozen yogurt, iced tea

Vegetarian pizza, salad (light dressing), fruit cup, low fat Vegetarian pizza, salad (light dressing), fruit cup, low fat pudding, waterpudding, water

Turkey Sub with veggies, baked chips, apple, yogurt, Turkey Sub with veggies, baked chips, apple, yogurt, waterwater

What Should My Diet Look Like As What Should My Diet Look Like As An Athlete?An Athlete?

Snack Ideas:Snack Ideas: Whole grain bagels with peanut butterWhole grain bagels with peanut butter Whole grain muffinsWhole grain muffins ½ sandwich with lean meat½ sandwich with lean meat Fresh fruitFresh fruit Granola bars/ Sports barsGranola bars/ Sports bars Trail mixTrail mix Baked chips/ Pretzels/ Low fat popcornBaked chips/ Pretzels/ Low fat popcorn Fat free Cottage cheese / Low fat yogurtFat free Cottage cheese / Low fat yogurt Low fat String cheeseLow fat String cheese Nuts (peanuts, almonds walnuts)Nuts (peanuts, almonds walnuts)

Pre- Exercise MealsPre- Exercise Meals Eat the meal at least 2-3 hours to allow for stomach emptingEat the meal at least 2-3 hours to allow for stomach empting Some athletes choose a small snack again 1 hour priorSome athletes choose a small snack again 1 hour prior Choose a meal high in carbohydrate and moderate in proteinChoose a meal high in carbohydrate and moderate in protein Limit fats and oils ( take long to digest and can cause GI Limit fats and oils ( take long to digest and can cause GI

upset)upset) Restrict sugary foods, can cause rapid energy swings in Restrict sugary foods, can cause rapid energy swings in

blood sugar levels and result in low blood sugar and less blood sugar levels and result in low blood sugar and less energyenergy

Avoid foods and drinks that contain caffeine (stimulates Avoid foods and drinks that contain caffeine (stimulates urine output, which can contribute to dehydration)urine output, which can contribute to dehydration)

Watch out for foods that produce a lot of gasWatch out for foods that produce a lot of gas

Pre- Exercise MealsPre- Exercise Meals Examples meals:Examples meals:

Whole grain bagel with turkey, banana, low fat yogurt, Whole grain bagel with turkey, banana, low fat yogurt, waterwater

Peanut& Jelly sandwich on whole grain bread, applesauce, Peanut& Jelly sandwich on whole grain bread, applesauce, skim milk,skim milk,

Spaghetti/tomato sauce, bread, orange juice, waterSpaghetti/tomato sauce, bread, orange juice, water Cereal , banana, skim milk, whole wheat toast/jam, grape Cereal , banana, skim milk, whole wheat toast/jam, grape

juicejuice Sports barSports bar

Example of snacks:Example of snacks: BananaBanana 1 cup dry cereal,1 cup dry cereal, ½ sports bar½ sports bar 8-16oz sports drink8-16oz sports drink

During Exercise During Exercise

For exercise greater than 1 hour:For exercise greater than 1 hour: Sports drinks (should contain 6-8 % or 14-19g Sports drinks (should contain 6-8 % or 14-19g

of carbohydrate per eight-ounce serving). A of carbohydrate per eight-ounce serving). A drink with more than 10% may cause slow drink with more than 10% may cause slow absorption, nausea, cramps, or diarrhea. A absorption, nausea, cramps, or diarrhea. A drink with 5% or less may not provide enough drink with 5% or less may not provide enough additional energy to increase exercise length)additional energy to increase exercise length)

Diluted juices (1/2 strength)Diluted juices (1/2 strength) Energy bars, gels, chews, sport beans + waterEnergy bars, gels, chews, sport beans + water FruitFruit

Post ExercisePost Exercise

According to most researchAccording to most research carbohydrate and protein should be eaten carbohydrate and protein should be eaten

within 30 minutes of a workoutwithin 30 minutes of a workout again 1-3 hours post exercise. again 1-3 hours post exercise. carbs replace depleted glycogen and simulate carbs replace depleted glycogen and simulate

insulin (helps build muscle)insulin (helps build muscle) carbohydrate and protein combination assists carbohydrate and protein combination assists

with better building response and reduces with better building response and reduces cortisol (breaks down muscle)cortisol (breaks down muscle)

Intake of approx 0.5 grams of carbohydrate per Intake of approx 0.5 grams of carbohydrate per body weight.body weight.

Post ExercisePost Exercise

16 oz sport drink, 1 Powerbar16 oz sport drink, 1 Powerbar 32 oz Sports drink, 1 banana32 oz Sports drink, 1 banana Recovery drinkRecovery drink 2 cups chocolate milk2 cups chocolate milk Whole wheat bagel with 2 Tbsp peanut butterWhole wheat bagel with 2 Tbsp peanut butter Low fat yogurt 8 ozLow fat yogurt 8 oz Trail mix (raisins, nuts, granola)Trail mix (raisins, nuts, granola) Cereal (cheerios) with skim milkCereal (cheerios) with skim milk Pasta (2 cups) with lean meat saucePasta (2 cups) with lean meat sauce

Dining Out TipsDining Out Tips

Select foods that are Steamed, Broiled Baked, Roasted, Select foods that are Steamed, Broiled Baked, Roasted, Lightly sautéedLightly sautéed

Reduce portions sizes by selecting Lunch portions or low fat Reduce portions sizes by selecting Lunch portions or low fat appetizers as main mealappetizers as main meal

Be aware of high fat dressings, gravies and cream sauces. Be aware of high fat dressings, gravies and cream sauces. Order it on the side Order it on the side

Pick one fat per mealPick one fat per meal Substitute fresh fruit or steamed veggies for fries, chips, or Substitute fresh fruit or steamed veggies for fries, chips, or

onion ringsonion rings If you can’t resist dessert, share it with a friend or several If you can’t resist dessert, share it with a friend or several

friendsfriends Remember that you can always ask questions on high items Remember that you can always ask questions on high items

are preparedare prepared Make smart choices at a salad Bar and be careful ofMake smart choices at a salad Bar and be careful of Buffets Buffets

Dining Out Steak HouseDining Out Steak House

SelectSelect Steamed veggiesSteamed veggies Plain Baked PotatoPlain Baked Potato ShrimpShrimp Salad without cheeseSalad without cheese Filet MignonFilet Mignon Chicken breastChicken breast SalmonSalmon

AvoidAvoid Crab cakesCrab cakes Mashed potatoesMashed potatoes Au gratin potatoesAu gratin potatoes Creamed spinachCreamed spinach SirloinSirloin Prime ribPrime rib Porter housePorter house

Dining Out SeafoodDining Out Seafood

SelectSelect Peel and eat shrimpPeel and eat shrimp Steamed LobsterSteamed Lobster Grilled fishGrilled fish Steamed veggiesSteamed veggies Salad without cheeseSalad without cheese

AvoidAvoid Fried fish or ShellfishFried fish or Shellfish Seafood risottoSeafood risotto Shrimp scampiShrimp scampi Anything in a cream sauceAnything in a cream sauce

Dining Out ChineseDining Out Chinese

Select:Select: Broth based soups Broth based soups

(chickens/veggies)(chickens/veggies) Stir fried combinations of Stir fried combinations of

seafood, tofu, lean meat, seafood, tofu, lean meat, and vegetable (Ask for less and vegetable (Ask for less oil)oil)

White rice White rice

Avoid:Avoid: Coconut soupCoconut soup Chicken wingsChicken wings Egg rolls, WontonsEgg rolls, Wontons Deep fried dishesDeep fried dishes Fried rice, Fried noodlesFried rice, Fried noodles Dished made with large Dished made with large

amounts of nuts, peanuts, amounts of nuts, peanuts, or peanut sauceor peanut sauce

Dining Out Italian Dining Out Italian

SelectSelect Minestrone Minestrone Pasta e fagiolliPasta e fagiolli Pasta primaveraPasta primavera Pasta with marinara sauce Pasta with marinara sauce Grilled chicken or fish Grilled chicken or fish

dishesdishes Steamed veggies Steamed veggies Salad without CheeseSalad without Cheese Plain breadPlain bread

AvoidAvoid Fried foods (eggplant, Fried foods (eggplant,

chicken or veal parmesan) chicken or veal parmesan) Dishes made with sausageDishes made with sausage Oily pesto dishesOily pesto dishes Meat lasagna Meat lasagna pizza with extra cheese or pizza with extra cheese or

meat toppingsmeat toppings Garlic breadGarlic bread

Dining Out MexicanDining Out Mexican

SelectSelect Black Bean soupBlack Bean soup Tortilla soupTortilla soup SalsaSalsa Chicken fajita or Soft tacoChicken fajita or Soft taco Vegetable quesadilla (limit Vegetable quesadilla (limit

cheese and sour cream)cheese and sour cream) Shrimp tacoShrimp taco Yellow rice Yellow rice Black beansBlack beans Grilled fish or chicken dishesGrilled fish or chicken dishes

AvoidAvoid Fried tortilla ChipsFried tortilla Chips Loaded nachosLoaded nachos Sour cream, guacamole, Sour cream, guacamole,

cheesecheese Fried entreesFried entrees EnchiladasEnchiladas Refried BeansRefried Beans BurritosBurritos