Performance Nutrition for High School Athletes Performance Nutrition for High School Athletes Eat Right, Play Hard.

Performance Nutrition Performance Nutrition for High School for High School

AthletesAthletes

Eat Right, Play Hard

Here’s how it works…

• Changing how you eat• Changes how you perform• Changes how your TEAM

performs • WIN competitions• WIN CHAMPIONSHIPS

Did you know?

• Nutrition can help you:– Perform better– Heal faster– Have more energy– Be in a better mood– Get better grades

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.

What are you eating ?Does it look like this?

• Breakfast1 bowl of cereal

1 cup of Milk

¼ cup of raisins

• Mid morning SnackCheese stick

1 large piece of fruit

• LunchTurkey Sandwich

1 banana

1 chewy granola bar

• Post workout snackpeanut butter sandwich

glass of milk

• Dinner6 oz grilled salmon

1.5 cup pasta

2 cup salad with light dressing

1 cup of milk

• After dinner snackyogurt with granola

Everyday NutritionDo Don’t

Eat at least 3 meals a day and 3 snacks

Skip meals, especially breakfast!!

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– NOTHING IS FRIED

Protein is not a major energy source!

Extra protein does not mean extra muscle!

Tiger 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

Fast Food NOT Fat Food

• Watch out for sauces• Order baked or grilled NOT FRIED• Order the smaller size• Try out a salad or fresh products• Requent “healthier” fast food laces• No soda pop

Daily Water Intake

• .6 oz. of H2O X body weight = optimum daily hydration

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 performance

8 “gulps” 10-15 min pre performance

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

How many calories to eat a day

• 6.95 X body weight + 679 = A

• To gain weightA X 2.1 = Calories a day

• To lose weightA X 1.6 = Calories a day

What if I want to gain weight?

• Eat 3 meals and 3 snacks every day

• Drink caloric beverages– Milk– Protein shake– Gatorade

• Make caloric dense choices

• Eat a large snack before bed

• Junk food does not help you gain weight

What if I want to lose weight?

• Remember diets don’t work

• DO NOT SKIP MEALS

• Focus on lean/healthy foods

• Increase cardio

Protein needs per day

• Body weight X .8 = grams per day

Snacks on the RoadLow in fat, high in carbs!

• Good choices for your three snacks a day

• Sports bars that provide a little fat and protein (Clif Bar)

• Low-fat muffin and yogurt

• Fruit leather and cheese stick

• Bagel with turkey and cheese

• Fruit and yogurt

• Yogurt and granola

• Breakfast cookie

• Trail mix

• Sports drink

• Fig neutons

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

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)

•Skip carbohydrates•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

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 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, coffee

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

Being dehydrated

Muscle strength

Speed

Stamina

Energy

Cognitive skills

Risk of injury

Perceived effort of exertion

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• Extra protein does not mean extra muscle

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

Rewards of High –Performance Nutrition and Hydration

• Train longer and harder

• Reduce fatigue and illness

• Reduce the risk of injuries

• Help your body recover faster after working out

• Do better in school

• Perform much better overall