Eat To Compete: High Performance Nutrition for the Busy Athlete
Dec 25, 2015
Rewards of High- Performance Nutrition
Train longer and harder Delay fatigue Help your body recover faster after
working out Perform much better overall
Nutrients: the body’s fuel Carbohydrates: primary fuel source Protein: used for repair & maintenance Fat: secondary fuel source Water: most essential nutrient Vitamins: colorful foods first Minerals: supplements second Fiber: 20-35 grams per day
Nutrient Distribution
Each meal should contain the following estimated calories from the 3 fuel sources
FATPROCHO
55-65% carbohydrates15-20% protein20-25% fat
Protein Needs of Athletes
Take your body weight and divide it by 2 =
Grams of protein needed per day for athletes
Sources of Protein
Milk (1 cup) 8 grams
Tuna (1 oz) 7 grams
Meat (1oz) 7 grams
Egg (1) 7 grams
Cheese (1 oz) 7 grams
Beans (1/2 cup) 7 grams
Amount Grams of Protein
What About Protein Supplements?
Danger in dehydration Unnecessary
Eat plenty of protein Expensive
Contain small amounts of protein compared to food
Menu Planning for Athletes
Follow the Handout Find your gender sheet (female or male) Find your weight (goal weight if wanting
to gain or lose) Review what you should be eating Compare to what you really eat
Guidelines for Choosing the Best Pre-Event Meal
Provide athlete with foods he/she likes Choose foods rich in carbohydrates, moderate in protein, and low in
fat Avoid sugary foods right before exercise Allow plenty of time for food to digest
3-4 hours for a large meal 2-3 hours for a smaller meal
1-2 hours for a snack Liquid foods leave stomach faster than solids Always eat familiar foods before competition Drink plenty of fluids before competition
All Day Events
Time: All day event like state meets/games, tournaments, etc.
Meals: Days before event eat high carbohydrate meals and drink extra fluids
Day of: Eat breakfast depending on tolerance *Snack on wholesome carbohydrate foods about
every 2 hours to keep blood sugars normal *Drink fluids
Hydration & Fluid Replacement
Our body is water 60% water 120 lb person has ~ 72 pounds of water Most individuals need ~ 8-10 cups of water per
day Calculate your needs: Take your body weight
divide by 2 = ounces per day.
Effects of Dehydration
Decreased performance
Disrupts electrolyte balance
Decreased plasma volume
Decreased stroke volume
Decreased cardiac output
Increased heart rate Increased body temp Increased risk of
heat illness
Signs of Dehydration
Thirst General discomfort Headache Nausea Vomiting Heat sensation in
head or neck
Chills Decreased
performance Dizziness Confusion
Fantastic Fluids for Fantastic Performance
Water is one of the most important nutrients in your sports diet.
How Much is Enough?
Before exercise Up to two hours before event, drink at
least 16 oz. of fluid 5 to 10 minutes before event, drink 4 - 8 oz. of fluid
During exercise 8 oz. of fluid every 15 - 20 minutes
After exercise Drink 2 cups fluid for every pound lost
Choosing the Right Fluids During Exercise
Cold water absorbs quicker tastes better cools down body temperature in warm weather economical
Fluid replacement beverage provides carbohydrates and electrolytes Increases thirst for water Consider if exercise is continuous and lasts longer than
90 minutes
SPORTS BARS & DRINKS - Are they for you?
Convenient snack Portable Promote pre-exercise eating from it’s calories (150-300
calories/bar) Helps replete glycogen stores after exercise Most claim they are highly digestible... Trial & Error Expensive (55 million dollar industry for 2004)
Vitamins & Minerals:Hype or Help
In small amounts, vitamins function as catalysts - substances that increase the speed of a reaction without being used up by the reaction. The fact that vitamins are not used up explains why they are needed only in small amounts.
Your Game Plan for High-Performance Nutrition
Eat a variety of high-carbohydrate, moderate protein, low-fat foods
Drink enough fluids to avoid dehydration
Take supplements only when necessary
Breakfast Blasts
Whole grain cereal or toast Orange V-8 Splash or juice Low fat milk or yogurt Egg, cheese or low fat meat
Breakfast Blasts
PBB - peanut butter with banana on whole wheat
Carnation Instant Breakfast with Low Fat Milk
V-8 Splash or juice
Backpack Benefits
Dry cereals Breakfast bars Cheese sticks Fresh fruits (bananas, oranges, canned fruit) Popcorn Crackers with cheese/peanut butter
Food Choices to Make
Instead of: Choose: Soft drinks 100% juice Fried foods Grilled/Baked Whole milk Low-fat milk Salad dressings Low fat dressings Cookies Soft serve yogurt Chips Veggies with dip
Nutrition Gimmicks
Most nutrition gimmicks targeting students focus on increased athletic performance, increase energy, or losing weight
If it sounds too good to be true, it probably is. Read all the info, not just the headlines
Sports Nutrition Trivia
The percentage of calories that should come from carbohydrates is:40%60%80%
The answer is 60%
Sports Nutrition Trivia
A food with a high glycemic index converts to sugar rapidly. When should an athlete consume this type of food?
Right before the event One hour before the event After the event
The answer is after the event - to replenish the muscle glycogen stores
Sports Nutrition Trivia
The minimum number of cups of water recommended per day is 4 6 8
The answer is 8 cups per dayNote: one cup = 8 ounces
Sports Nutrition Trivia
Which of the following is a high glycemic index food? Pinto beans Apple Fruit Juice
The answer is fruit juice.Crackers, breads, potatoes are also high
glycemic index foods.
Sports Nutrition Trivia
The Best fuel for an athlete is
Protein Carbohydrates Fats
The answer is carbohydrates.
Sports Nutrition Trivia
The body prefers which two fuels for energy during activity?
Carbohydrates & Fats Carbohydrates & Proteins Proteins & Fats
The answer is Carbohydrates and Fats
Thank You…Questions?
For more information on sports nutrition,
please contact:
Michelle Jeffcoat, MS, RD
(205)999-1701
Special Supplement for Coaches - Category A supplements
Category A Supplements - those that may be recommended for athletes:
Substantial scientific evidence With promise of benefits
Sports Drinks (gatorade, powerade) Liquid Meal Supplements (Boost, CIB) Sports Bars Sports Gels Multi-vitamin and mineral Iron and calcium supplements
Special Supplement for Coaches - Category A supplements
Category A Supplements - those that may be recommended for athletes older than 18 years of age: Creatine Bicarbonate Glycerol Antioxidant supplements Sick packs - Zinc & Vitamin C Glucosamine
Special Supplement for Coaches - Category B supplements Those supplements with no substantial
scientific evidence HMB
Glutamine Carnitine Chromium Ginseng/herbals Coenzyme Q10 Amino Acids Medium Chain Triglycerides
Special Supplement for Coaches - Category C supplements
Banned! DHEA Androstenedione Androstenediol Ephedra
Closing Comments
Adolescents obtain the majority of food and nutrition information from parents, TV, and the school environment Exposure to older athletes and magazine articles
Teachers, coaches, and doctors are twice as likely to be information sources to students - information must be reliable. Encourage children to eat healthy and serve as role
models Body image and weight can be an issue. Focus on
sporting performance and not on SIZE!
Nutrition & Performance - Coaching Tips -NCAA
Nutrition, optimal body composition and body image are current issues of concern for college student athletes.
Both weight gain AND weight loss are student-athlete concerns. This is true for males AND females.
Graduating student-athletes should be counseled on the effect of decreased activity on dietary needs and how to maintain a healthy weight during life after college.
Proper nutrition is key to optimal performance. Select restaurants that offer healthy food choices when traveling, this includes
fast food. Also, make sure the athletes eat enough before and after competition. A tight uniform doesn’t necessarily result in a competitive advantage. Consider
body image concerns when choosing uniforms, especially shorts. Avoid frequent weight / body composition checks. A student-athlete should be
focused on their performance and workout, not worrying about their weight.
Nutrition & Performance - Coaching Tips -NCAA
Eating disorders are contagious and can spread through a team. Have a plan ready in case suspicious behaviors arise. Know who to talk to.
Avoid inappropriate comments such as: “You look like you’ve lost weight; are you on a diet?" “You need to lose five pounds in the next week." Instead, incorporate positive comments and actions into your routine, such as: “If our team conditions more, it’ll raise our level of competition. By becoming
more fit, we’ll have a steady foundation to build on. Let’s do this together.” Study how proteins, carbohydrates, fats and sugars affect your performance and
your body. Discuss how many servings a student-athlete should eat a day -- during preseason, in season and postseason.
If you must confront student-athletes on any weight or body composition issues, discuss your concerns and ideas with nutritional and medical personnel first and see how they suggest handling it. In most cases, coaches should be removed from this process.
Maintain confidentiality with any weight or body composition information.
Nutrition & Performance - Student Issues Prioritize your health. Remember your current decisions regarding
food, exercise and body weight impact you today and for the rest of your life.
Be sensitive to your body. Warning signs like fatigue, sluggishness, irregular or no menstrual cycle or chronic pain are medical issues that should not be ignored.
Realize hydration is important and your body weight may fluctuate due to water retention, especially in females. This is normal.
Modify weight added for sport to a healthy level upon completion of college athletics. You should maintain a weight and fitness level appropriate to your profession and lifestyle after college.
Understand that for each student-athlete there is a UNIQUE body composition for performance.
Realize the same volume of muscle weighs more than fat.
Nutrition & Performance - Student Issues Know that team weigh-ins or body composition measurements are not
acceptable unless for health issues. Engage in conversations regarding any weight or body composition
modifications with nutritional and medical personnel and the student-athlete. In most cases, coaches should be removed from this process.
Include defined performance measures (e.g. vertical jump) as a part of any weight modification program to determine if performance truly is impacted.
Understand healthy nutrition choices and ask for help from appropriate health professionals (i.e. athletic trainer, team physician, dietitian, etc.) if you need more information.
Know where to go for help regarding a teammate’s or a coach’s behavior before a problem exists. Disordered eating can be “contagious” among teams through peer pressure.