EAT 2 WIN EAT 2 WIN Sport Performance Nutrition Sport Performance Nutrition Ten Easy Tips you can teach today! Ten Easy Tips you can teach today! Emily Edison, MS, RD, CSSD Sports Nutritionist Director WINForum Sports Nutrition www.WINForum.org
Dec 14, 2015
EAT 2 WINEAT 2 WINSport Performance NutritionSport Performance NutritionTen Easy Tips you can teach Ten Easy Tips you can teach today!today!
EAT 2 WINEAT 2 WINSport Performance NutritionSport Performance NutritionTen Easy Tips you can teach Ten Easy Tips you can teach today!today!
Emily Edison, MS, RD, CSSDSports NutritionistDirector WINForum Sports Nutritionwww.WINForum.org
Sport Nutrition is Nutrition Sport Nutrition is Nutrition ScienceScience
Diet or Weight Loss Nutrition
Sport NutritionVS
WINForum: WINForum: FEED YOUR GAMEFEED YOUR GAME
For more information visit www.winforum.org or e-mail questions/comments to [email protected]
Washington Interscholastic Nutrition Forum
•WINForum.org: Online science-based sport nutrition resource•Sport nutrition clinics for coaches, trainers, student athletes and parents
Did you know?Did you know?Did you know?Did you know?
Sports nutrition can help your athletes:◦Play better◦Heal faster◦Have more energy◦Be in a better mood◦Get better grades
Sport Nutrition “Cliff Notes”:Sport Nutrition “Cliff Notes”:Top Ten Tips for CoachesTop Ten Tips for Coaches
1. Eat Breakfast- show them how2. Eat 3 meals and 2-3 snacks
every day3. MEAL = three foods
Sandwich, fruit, granola bar, milk
4. SNACK = 2 foodsApple and peanut butter
5. Add Color (eat the rainbow)add in fruits and vegetables
Sport Nutrition “Cliff Notes”:Sport Nutrition “Cliff Notes”:Top Ten Tips for CoachesTop Ten Tips for Coaches
6. Eat before practice or game- when?
7. Drink plenty of fluid during practice or game- how much?
8. Eat after practice or game- when?
9. Rest10.Repeat
““I heard its not good to eat
I heard its not good to eat
breakfast”
breakfast”
““I’m not hungry”
I’m not hungry”
““I am too tired”I am too tired”
““I don’t like breakfast
I don’t like breakfast
foods”foods”
““I don’t have tim
e”
I don’t have tim
e”
““I can’t get out of bed”
I can’t get out of bed”
““my mom won’t make it for me”
my mom won’t make it for me”
TIP #1: FUEL UP TIP #1: FUEL UP BREAKFAST IS FOR CHAMPIONSBREAKFAST IS FOR CHAMPIONS
30% of calories need to be before lunch Stimulate metabolism and maintain muscle Quick ideas:
◦ Whole grain bagel w/almond butter and fruit◦ Granola and nuts cereal w/ milk and fruit◦ Toaster waffles w/peanut butter milk and fruit◦ Microwave egg sandwich◦ Toaster Waffle “big mac”◦ Breakfast Sushi
TONS more ideas: www.winforum.org or www.pinterest.com/winforum
Tip #2: Eat 3 meals and 2-3 Tip #2: Eat 3 meals and 2-3 SnacksSnacksEat to be LEAN and STRONGEat to be LEAN and STRONGBreakfastSnackLunchSnackDinnerSnack (optional, are you
hungry?)
**Time meals and snacks no more than 3-4 hours apart**
TIP #3: Eat a MEALTIP #3: Eat a MEALMeals = 3 foodsMeals = 3 foods
Eating 3 (or more) foods gets nutrition from a variety of food groups
Get enough gas in the tank before practice Quick ideas:
◦ Sandwich, fruit, yogurt, water◦ Pasta w meat sauce, salad, milk◦ Banana peanut butter wrap, fruit salad, granola bar◦ Baked Potato w cottage cheese, steamed broccoli, chicken◦ Chili, cornbread, salad, milk
TONS more ideas: winforum.org or pinterest.org/winforum
Spaghetti Squash, 1 cupMarinara & meat sauce, 1cupParmesan cheese, 2 T.Green Salad w/VinaigretteLow-fat milk, 1 cup
Chicken Breast, 4 ozBaked Potato, 1 medCottage Cheese ½ cupBroccoli, 1 c.Green Tea
Grain Veggie Protein Fat Hydrate
Rice Pasta Potato QuinoaCous Cous Gnocchi Bread
Frozen or Fresh okAdd to soups and sauces
Fish Chicken Pork Beef Beans Eggs
Oils Avocado Nuts Olives DressingCheese
Milk Water Soup Juicy Fruits Diluted Juice
Sports Bars that provide carbs and protein (i.e. Luna or Clif Bar)
Kashi and yogurtFruit leather and cheese stickWrap with turkey and cheeseFruit and yogurt Beef Jerky and fruit“Breakfast Cookie” and milk boxTrail MixBoost sport drinkFig Neutons and cheese stickVeg and Hummous
TIP #4: Pack SNACKSTIP #4: Pack SNACKSSnack = 2 foods (carb + protein)Snack = 2 foods (carb + protein)
Tip #5: Add COLORTip #5: Add COLORTools to use: myplate.gov or Tools to use: myplate.gov or powerbar.compowerbar.com
Color provides more vitamins and minerals
Enhances immunityReduces risk of
injuryReduces risk of
overfatIncreases energy
Am I eating the right Am I eating the right foods?foods?Use this checklist
3-5 Fruits (tennis ball)3-5 Veggies (1/2 cup)8+ Grain Servings (1 slice, ½ c)2-3 Meat Protein Servings (3-4 oz)3-4 Dairy (1 cup or 1.5 oz)A couple extras (salad dress, oils,
avocado, occasional sweets)**Download this checklist at
winforum.org**
Where to Go for More InfoWhere to Go for More Info
www.winforum.org
www.eatright.orgwww.choosemyplate.gov
www.bestteendiets.org
Tip #6: Nutrition Pre-Practice/Game Breakfast | Snack | Lunch
Tip #6: Nutrition Pre-Practice/Game Breakfast | Snack | LunchChoose foods high in
carbohydrates, moderate in protein, and low in fat
Allow plenty of time for food to digest◦3 hours for a large meal◦2 hours for a smaller meal◦1 hour for a snack
Talk about it…Talk about it…Fast Food NOT Fat FoodFast Food NOT Fat Food
Follow “pick a fat” methodWatch out for saucesOrder baked or grilled NOT FRIEDTry out a salad or fresh productsFrequent “healthier” fast food
placesLimit Soda/Pop
Tip #7: Nutrition during Tip #7: Nutrition during exerciseexerciseTip #7: Nutrition during Tip #7: Nutrition during exerciseexercise
GOAL: Maintain energy and hydration for performance◦Drink fluids throughout practice and
games◦Have a small snack?◦30g-50g CHO/hour = 16+oz sport
drink/hr
Tip #8: Eat after practice/gameTip #8: Eat after practice/gameTip #8: Eat after practice/gameTip #8: Eat after practice/game
REMEMBER 3 R’s: Replace (carbs), Re-build (protein), Re-hydrate (water)
Eat/drink carbohydrate and protein within 30 minutesChocolate milkYogurt and cerealEnergy/Protein BarSandwich and water
Then eat a meal (within 1-2 hour)◦ High carb, low fat, moderate protein◦ Include plenty of water
POWER smoothiePOWER smoothie
Makes 2 servings1 cup plain yogurt2 cups frozen or fresh fruit2 cups green leafys½ cup coconut water or juiceIceBLEND and ENJOY
**Add in’s: coconut, peanut butter, avocado, wheat germ, nuts, seeds.
9am practice9am practice
7:30 Sports Breakfast (Or 8:30 LARGE power smoothie)9-12 During Practice- Eat snack
(bar) and drink fluids12:00 Post Practice Snack
(chocolate milk works great)1:00 Lunch4:00 Snack7:00 Dinner
3pm practice/4pm Game3pm practice/4pm Game
7am Breakfast 10amSnack12pmLunch2:30pm Pre-Practice Snack5:30pm Post Practice Snack6:30pm Dinner (or after game)9pm Snack (if hungry)
**4pm Game: Move Pre-Game snack to 3pm, add easy to digest snacks as needed during game
6pm Game6pm Game
7am Breakfast 10am Snack12pm Lunch3-4pm Pre-Game Meal6pm Easy to digest snacks and
fluid as needed during game9pm Dinner
**4pm Game: Move Pre-Game snack to 3pm, add easy to digest snacks as needed during game
TIP #10: TIP #10: REPEATREPEAT
FEED YOUR FEED YOUR GAME…GAME…
1. EAT frequently through your day2. PLAN your snacks and meals even
while on the road3. DRINK enough fluids to stay hydrated4. Plan down time to REST
Let the Let the Game PlanGame Plan work for work for you!you!
Find it in Downloadable Materials at www.winforum.org
For More InfoFor More Info
www.winforum.org
www.eatright.orgwww.choosemyplate.gov
www.bestteendiets.org
Emily Edison, MS.RD.CSSD.Sport Nutrition Coach
206-696-4386www.momentum4health.com