Performance Nutrition Annandale Atoms Girls Basketball Cheryl Toner, MS, RDN Sports Dietitian [email protected].

Performance NutritionAnnandale AtomsGirls Basketball

Cheryl Toner, MS, RDNSports Dietitian

[email protected]

Physical Conditioning

Strategy Desire

Mental Coaching Toughness

Performance Nutrition

PERFORMANCE NUTRITIONA TEAM PLAYER THAT MAKES THE DIFFERENCE

Cheryl Toner, Sports [email protected]

5 Ways to Amplify Sports Performance

1. Start and stay hydrated.

2. Get a good night’s sleep.

3. Eat enough.

4. Eat the right stuff.

5. Eat it at the right time.Cheryl Toner, Sports [email protected]

1. 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!

Cheryl Toner, Sports [email protected]

1. Start & Stay Hydrated- How?

Before exercise150 lb

After exercise 147 lb3 lb

(2% of starting body weight!)

3 x 20 = 60 oz needed to replace lost fluids

Cheryl Toner, Sports [email protected]

Time Meal/Event Fluid Intake

6am Breakfast 1-2 cups, including milk

Mid-Morning Classes 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 Recovery milk or other beverage

7-8pm Dinner 2 cups, including milk

9-10pm Bedtime 1 cup water

Cheryl Toner, Sports [email protected]

1. Start & Stay Hydrated- Have a plan!

Most common reason for skipping breakfast Sleep deprivation has metabolic affects– Reduced insulin sensitivity and higher diabetes

risk– Increased appetite– Reduced energy expenditure

No amount of food or fluids will correct for lack of sleep

2. Get a Good Night’s Sleep

Cheryl Toner, Sports [email protected]

ENERGY = CALORIES Calories are a measure of energy Your body uses energy to do work FUEL

RMR Growth Daily Activity

Exercise+ + +

Cheryl Toner, Sports [email protected]

3. Eat Enough

Eat the right amount of energy (calories) for YOUR body‒ Carbohydrates, Protein, Fat‒ MICROnutrients help your body use calories well‒ RDA - general guidelines‒ You are unique! • Stages of development• Frequency, intensity, duration of physical activity

Cheryl Toner, Sports [email protected]

3. Eat Enough- for YOU

Weight loss Strength loss Poor adaptation to training Diminished performance Soreness, joint pain Lethargy (tiredness) Chronic fatigue Micronutrient deficiency Respiratory infections Menstrual or endocrine abnormalities Decreased bone mineral density

Cheryl Toner, Sports [email protected]

3. Eat Enough- What if I don’t?

3. Eat Enough- Snack for success

Handful of nuts + orange Greek yogurt + apple 1 cup skim chocolate milk ½ nut butter + jelly sandwich ¼ cup dried fruit + nuts + cereal Hummus + veggie roll-up ½ cup tuna + crackers

3 meals+

2-3 snacks+

fluids

http://www.teamusa.org/About-the-USOC/Athlete-Development/Sport-Performance/Nutrition/Resources-and-Fact-Sheets

4. Eat the Right Stuff- Balance & variety

Vegetables 3+ Fruits 3-5 Grains 9-15 Milk Products/Alternatives 3 Meat/Plant Protein Foods 12 oz Spices for flavor! Fluids

3 meals+

2-3 snacks+

fluids

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- Breakfast

Cheryl Toner, Sports [email protected]

2 slices of whole wheat toast2 tablespoons of peanut butter1 banana2 cups lowfat milk

5. Eat it at the Right Time- Breakfast

Cheryl Toner, Sports [email protected]

Smoothie½ cup lowfat Greek yogurt ½ cup fruit juice ½ cup frozen berries or bananaice

Omelet Wrap2 eggs1 oz cheese 1 oz chopped ham 1 whole grain tortilla 1 cup of 100% fruit juice

Sandwich 3 oz turkey 1 oz cheese 2 slices whole wheat bread1 cup

2 cups dry cereal1 cup lowfat milk1 oz nuts1 pear

Spread protein evenly throughout day Protein in post-resistance workout snack– Minimize muscle breakdown – Maximize muscle growth– Normal hormonal and immune functions

5. Eat it at the Right Time- Protein

Cheryl Toner, Sports [email protected]

1 ounce meat 2 eggs 1 cup milk/yogurt 2T peanut butter

1 ounce cheese 2/3 cup beans 1/3 cup nuts

Cheryl Toner, Sports [email protected]

5. Eat it at the Right Time- Protein

About 10 g protein:

5. Eat it at the Right Time- Fueling Training

3-4 hours before training– Foundation: long-lasting carbs– + high-quality lean protein – Before game: low fat, low fiber, not spicy, nothing new, nothing

risky 30 minutes to 1 hour before training

‒ Fruit‒ Crackers/Pretzels‒ Honey/jam sandwich‒ Focus on carbs, low fiber, fat, protein

After training Replace carbs, add protein especially after resistance exercise

Questions?