Performance Nutrition for High School Athletes Performance Nutrition for High School Athletes Eat Right, Play Hard Ruth G. Taylor, MS, RD, LD UGA Sports.

Performance Nutrition for Performance Nutrition for High School AthletesHigh School Athletes

Eat Right, Play HardRuth G. Taylor, MS, RD, LDRuth G. Taylor, MS, RD, LD

UGA Sports NutritionistUGA Sports Nutritionist

Overview• What is performance nutrition?• Parent’s role in performance nutrition• Everyday nutrition

• Athlete food choices

• Before Exercise• During• Recovery• Fluids• Supplements• Healthy eating attitudes/behaviors

Keys to Performance NutritionKeys to Performance Nutrition

• Adequate total energy to support growth & activity

• Fuel & hydrate before exercise

• Stay fueled & hydrated during activity

• Recovery after exercise

• Maximize nutrients to enhance performance & health: ~50-60% carb; 25-30% fat; 10-20% protein

Where Does Nutrition Fit?

AthleteOptimal NutritionRest & Recovery

Strength & Conditioning

Injury Rehab

Skill Training

Speed/Agility Training

StressInjury Prevention

Parent’s Performance Parent’s Performance Nutrition RoleNutrition Role

• Provide healthy food choices; role model

• Positively encourage healthy eating: – “If you can make time for training, you need to make time to

EAT RIGHT for training.”– “Food = Energy! You’ve got a tough training/competition

schedule tomorrow, be sure to eat well.”– “Your workout is not complete until you eat!”

• Avoid setting weight goals, making comments about weight, and/or frequently weighing athletes.

Everyday NutritionDo Don’t

Eat at least 3 meals a day

Everyday NutritionDo Don’t

Eat at least 3 meals a day Skip meals, especially breakfast!!

Everyday NutritionDo Don’t

•Eat a variety of healthy foods: grains, fruit,

veggies, lean protein, low-fat dairy

•Choose at least 3 food groups at each meal

Everyday NutritionnDo Don’t

•Eat a variety of healthy foods: grains, fruit,

veggies, lean protein, low-fat dairy

•Choose at least 3 food groups at each meal

Leave out any food groups (ex. Fruits and

vegetables)

Athlete Fit Food ChoicesStarchy Grains

• Whole wheat bread• Wheat pasta• Brown rice• Whole grain cereals:

Raisin Bran, Frosted Mini Wheats, Honey Bunches of Oats, Grape Nuts, Granola, All Bran, Fiber One, Kashi cereals, Smart Start

• Whole wheat tortillas• Wheat bagels• Bran muffins• Whole wheat

crackers: Triscuits, wheat thins, etc

• Oatmeal• Grits• Popcorn• Granola bars

Grains are your major source of energy!

Athlete Fit Food ChoicesFruits & Vegetables

• Fresh fruit• Dried fruit –raisins,

etc• Canned fruit• Frozen fruit• Applesauce

• Fresh vegetables• Canned vegetables• Frozen vegetables• Salsa, tomato sauce

Fruits & Veggies are your Freebies! Packed with vitamins, minerals, fiber and water – you

can’t go wrong!!

Athlete Fit Food ChoicesLean Protein

• Chicken• Turkey• Fish• Roast Beef• Lean ground beef• Ham• Beans/Nuts/Seeds• Eggs

• Keep it lean by:– Grilling– Baking– Roasting– Broiling

Protein is not a major energy source!

Extra protein does not mean extra muscle!

Quantity of Dietary Protein and Quantity of Dietary Protein and Whole Body Protein SynthesisWhole Body Protein Synthesis

a

a a

b b

a

a,b: unlike letters are significantly different

Tarnopolsky et. al., J. Appl. Physio. 1992

Wh

ole

Bod

y P

rote

in S

ynth

esis

mg/

kg/

h

Bulldawg Fit Food ChoicesDairy

• Milk (skim, 1-2%, chocolate)

• Cheese– (slices/shredded)

• Cottage cheese• String cheese• Yogurt

Dairy is a great source of protein, calcium & vitamin D!

Keep it low-fat!

CAUTION:CAUTION:Foods to LIMITFoods to LIMIT

• Fried Foods – french fries, tater tots, hashbrowns, onion rings, fried chicken, chicken wings, popcorn shrimp, corn dogs, chips, etc

• Greasy meats/foods – sausage, bacon, pepperoni, salami, bologna, pizza, etc

• Added Fats – mayonnaise, sour cream, creamy dressings (Ranch, Caesar, Blue Cheese, etc), extra cheese, cheese dip, butter, cream cheese, creamy dipping sauces, etc

• Extra Sweets – cookies, ice cream, cakes, brownies, doughnuts, pastries, candy bars, candy, sodas, sweet tea, etc

• Refined starches – white breads, white bagels, croissants, chips, white rice, etc

Eat Before ExerciseGOAL: Start well hydrated & fueled

Do Don’tEat a meal/snack

Eat pre-practice/game meal of mostly carbohydrates,

complimented with lean protein

Hydrate: drink water, powerade or fruit juice

2-3 cups 2-3 hrs pre

8 “gulps” 10-15 min pre

Eat Before ExerciseGOAL: Start well hydrated & fueled

Do Don’tEat a meal/snack Practice/play on an

empty stomach

Eat pre-practice/game meal of mostly carbohydrates,

complimented with lean protein

•Load up in a high-fat, high protein meal

•Eat candy or sweets

Hydrate: drink water, powerade or fruit juice

2-3 cups 2-3 hrs pre

8 “gulps” 10-15 min pre

Restrict fluid or drink sodas, sweet tea,

alcohol

Pre-Practice/Game MealPre-Practice/Game Meal

• 3-4 hour pre-event• 1/3 plate = lean protein• 2/3 plate = carbohydrate

• Other examples: – Deli sandwich with cheese/veggies + banana + pretzels – Pancakes + fresh fruit + egg whites– Spaghetti with tomato sauce + salad + bread sticks– Bowl of cereal + 2% milk + glass of OJ + low-fat yogurt

Lean protein:

Grilled/baked

chicken, fish,

steak, roast beefCarbohydrate

options: rice, pasta, bread,

cereal, etc, fruits, &

veggies

Pre-Practice/Game Meal1/3 plate = lean protein

2/3 plate = carbohydrate choices

During ExerciseGOAL: Stay hydrated & fueled

Do Don’tDrink 4-8 “gulps” of water or powerade every 15-20 min

OR 20-40 oz per hr

Drink at every break, time-out, etc

Practice drinking during training; make it a habit

Drink Powerade when practice is longer than 1 hour,

and when training in hot conditions

During ExerciseGOAL: Stay hydrated & fueled

Do Don’tDrink 4-8 “gulps” of water or powerade every 15-20 min

OR 20-40 oz per hr

•Don’t chug •Don’t swish and spit

•Don’t miss your mouth

Drink at every break, time-out, etc

•Skip water breaks •Only drink when thirsty

Practice drinking during training; make it a habit

Give up on fluids if you think they make you sick

Drink Powerade when practice is longer than 1 hour,

and when training in hot conditions

Only drink water when practice is longer than 1 hour,

and when training in hot conditions

After ExerciseGOAL: Replenish & repair

Do Don’tEat a recovery meal/snack

within 30 min.

Focus on carbohydrate and protein

(3-4:1 of carb:prot)

Hydrate: drink water, powerade/fruit juice/milk

2-3 cups per lb. lost

If short on time, try either an energy bar or energy

shake

How to RecoverDo Don’t

Eat a recovery meal/snack within 30 min.

Go longer than 1 hour after activity without eating

Focus on carbohydrate and protein

(3-4:1 of carb:prot)

•Skimp carbohydrate•Load up in a high-fat, high

protein meal

Hydrate: drink water, powerade/fruit juice/milk

2-3 cups per lb. lost

Restrict fluids or drink sodas, sweet tea, coffee,

alcohol

If short on time, try either an energy bar or energy

shake

Skip the recovery meal/snack

Post-Practice/GamePost-Practice/Game• Snack Ideas (within 30 min after practice)

– Peanut butter sandwich, tuna sandwich, peanut butter crackers, cheese crackers, fruit smoothie, Gatorade Nutrition Shake, Gatorade Recovery Bar, Powerbar, low-fat chocolate milk, yogurt + cereal, bowl of cereal

• Meal Ideas (within 30 min after practice or within 2 hours after recovery snack)– Spaghetti and meatballs with marinara– Grilled chicken, rice, green beans– Regular hamburger, baked potato, salad– Turkey Sub sandwich, loaded with veggies,

pretzels, fruit smoothie– Chili topped with cheese, wheat rolls

Fluids & HydrationFluids & HydrationFluid LossFluid Loss

Blood volumeBlood volume

Inadequate oxygen to exercising muscleInadequate oxygen to exercising muscle

ExhaustionExhaustion

Poor PerformancePoor Performance

HydrationDo Don’t

Drink at every meal

Carry a water/powerade bottle with you on campus

Drink during practice/game

Choose water, powerade, regular milk, chocolate milk, 100% fruit juices,

vegetable juices

Children produce more body heat and sweat less than adults, requiring more attention paid to good hydration

HydrationDo Don’t

Drink at every meal Forget to drink at meals

Carry a water/powerade bottle with you on campus

Skip drinking between meals

Drink during practice/game Skip drinking

Choose water, powerade, regular milk, chocolate milk, 100% fruit juices,

vegetable juices

Only drink sodas, sweet tea, kool-ade, HI-C,

alcohol, coffee

Children produce more body heat and sweat less than adults, requiring more attention paid to good hydration

SupplementsSupplements

• There is no “magic” pill/powder for sports performance

• Generally not recommended for the high school athlete

• Little, if any, literature to support safe and/or effective supplementation in the adolescent athlete

• Dietary supplements should never replace food

• Regular daily multivitamin-mineral supplement (i.e.Centrum, Flinstones, etc)

Unhealthy Food Attitudes

• Extreme fear of gaining weight

• Obsessively counting calories

• Preoccupied with – the desire to be thinner, – food– thoughts of having fat on your body

• Fear of fat and/or carbohydrates

• Feel extremely guilty after eating

Unhealthy Eating Behaviors

• Food restriction; starvation

• Vomiting to control weight

• Use of laxatives to control weight

• Use of diet pills to control weight

• Eating binges where you feel out of control

What to do if you feel an athlete is harming themselves?

• Get support –speak a health professional. Learn about disordered eating.

• Privately speak with child – addressing your concern for health gently but persistently.

• Privately speak with the parent – addressing your concern for their child’s health. Provide resources for help.

• Encourage athlete and parents to seek medical help.

• Don’t comment on athlete’s food, weight or appearance.

• Don’t force or make meals a battleground.

Questions?

Thank You!Ruth Taylor, MS, RD, LD

Sports Nutritionist

706-542-6891

rtaylor@sports.uga.edu

Resources for More InformationResources for More Information• Gatorade Sports Science Institute http://www.gssiweb.com

• Powerbar: www.powerbar.com

• UGA Sports Nutrition: www.georgiadogs.com

• American Dietetic Association : www.eatright.org

• American College of Sports Medicine: http://www.acsm.org/

• National Collegiate Athletic Association Nutrition and Sport Performance: http://www1.ncaa.org/membership/ed_outreach/nutrition-performance/index.html

• United States Olympic Committee: www.olympic-usa.org

• Nancy Clark’s Sports Nutrition Guidebook, published by Human Kinetics