Sports Diet Dilemmas Learn Facts About Sports Nutrition, Energy Drinks & Dietary Blunders Emily Edison, MS, RD Sports Dietitian WINForum Coordinator Owner.

Sports Diet Dilemmas

Learn Facts About Sports Nutrition, Energy Drinks & Dietary Blunders

Emily Edison, MS, RDSports Dietitian

WINForum CoordinatorOwner Momentum Nutrition & Fitness

2

Since 2003 the WINForum has

• conducted objective nutrition clinics & provided sports nutrition information

• taken questions from student athletes and provide credible responses from objective registered dietitians.

• encouraged a healthy sports based diet of fruits, vegetable, whole grains, lean protein, and low-fat and fat free dairy

Follow the WINForum Online

Facebook.com/WINForum• Updated daily with healthy eating ideas for athletes• Q&A with coaches, athletes and nutritionists

Twitter.com/WINForum_org• Trending nutrition topics for coaches and

parents• Send tweets to our dietitians!

WINForum.org• Summaries from WINForum clinics• Downloadable Sports Nutrition Game Plan

Coaches, athletes and trainers want to know…

4

• The difference between ‘fast food’ and ‘fatty foods’

• Media influence on the athlete• Understanding portion sizes• Foods for healing injuries• Tips to keep muscle, but lose fat• Common game day mistakes

Fast Food vs Fat Food

•Eat healthy at fast food :• Skip the sauces• Order baked or grilled• Order a smaller size• Drink milk instead of soda

•Frequent healthier choices:• Quiznos, Subway,

Chipotle

5For more information, go to WINForum.org

How does the image of ‘perfection’ in the media affect our athletes?

• Pictures are PhotoShopped

• If Barbie were a real woman, she would be 5'9" tall, 110 lbs, have a 39" bust, an 18" waist, 33" hips and a size 3 shoe.

• Athletes cannot look like this and have energy on the field

For more information, go to WINForum.org

Does she look healthy to you?Does she look healthy to you?

Before After photoshop

How do I know how much food should be in my portion?

• Significant changes in portions over years

• Your portion depends on your activity level and goals

• Be aware when reading labels• A single packet of food

can be 2 or more servings

8For more information, go to WINForum.org

Portions: 20 years ago vs. now

MyPlate

•Use MyPlate as a portion guide

•A healthy diet of fruits, vegetables, whole grains, lean protein and low-fat or fat-free dairy

10

11

Am I eating the right foods?

Use this checklist:3-5 Fruits (tennis ball)3-5 Veggies (1/2 cup)3-4 Dairy (1 cup or 1.5 oz)3-4 Meat Protein Servings (3-4 oz)8-14 Grain Servings (1 slice, ½ cup)A couple extras (cookie, salad dressing)

For more information, go to WINForum.org

How to remember serving sizes…

12

By comparison:• 1 cup dried cereal = baseball• 3 oz cooked meat = deck of cards• Small baked potato = computer mouse• ½ cup = tennis ball• 1½ oz cheese = 3 (1 inch) cubes• 2 tbsp peanut butter = 1 golf ball

For more information, go to WINForum.org

What foods that can help with healing injuries?

Optimize vitamin, mineral status (Ca, Zn, Fe, D, Mg, A)

Ensure adequate protein

Modify calorie intake

Get support for depression and disordered eating

Eat the Rainbow!

14

Are all calories created equal?

•Candy vs whole grains

•Short term energy vs. longer lasting nutrient rich energy

•Closer to earth more nutrition

For more information, go to WINForum.org

What are some ‘health foods’ that are actually unhealthy?

• Diet soda – artificial sweeteners

• Sugar Free Popsicles• Rice cakes – lacks nutritional

content, pair with PB• Fruit cocktail juice – limited

real fruit, sugar added• Fruit Roll-ups

For more information, go to WINForum.org

How do I gain muscle while losing fat?1. Eat more when you are

more active

2. Choose high carbohydrate, moderate protein, nutrient dense foods

3. Choose foods that are baked or grilled, not fried

4. Limit sugary foods

5. Never skip breakfast

17For more information, go to WINForum.org

Why not a “fad diet”?

• Lose weight, but also lose energy

• Weight gain after diet is complete

• Change in mood• Can lead to more

serious problems such as eating disorders

18For more information, go to WINForum.org

19

Winning at Losing

What are some common game day mistakes?

•Trying new foods•Not staying

hydrated•Consuming energy

drinks•Eating too much or

too little food

20For more information, go to WINForum.org

Are energy drinks a good way to get a boost of energy on the field?

• Claims of ‘no crash’ are not true (not regulated by FDA)

• Lots of caffeine; harmful substances not FDA approved

• Players can test positive on drug tests from energy drinks

21For more information, go to WINForum.org

22

The Sports Nutrition Game Plan – Make it Work for You!

23

Energy Filled Eating Plan

•Breakfast•Snack•Lunch•Snack•Dinner•Snack (optional, are you hungry?)**Time meals and snacks no more than 3-

4 hours apart**

For more information, go to WINForum.org

24

Nutrition Pre-Exercise- Eat & Drink•Stay hydrated daily•Check urine color•2–3 hours before

exercise: Drink 14–20 oz

•During active warm-up: 8 fl oz, about 8 swallows/gulps

For more information, go to WINForum.org

25

Breakfast: Build a base

•Did you know? People who skip breakfast tend to have a slower metabolism

•Eat 1/3 (or more) of your calories at BREAKFAST

26

What’s Next? Lunch!

•Carbohydrate driven with protein and a little fat

•3 or more foods▫Turkey bagel sandwich,

mango, yogurt, granola bar

▫Chicken burrito, berries, milk

▫PB and J, low fat yogurt, banana

▫Ham and cheese rollup, juice, wheat crackers

27

Snack AttackLow in fat, high in carbs!

• Sports Bars• Low-fat muffin and skim milk• Microwaved egg (1.5 min) on English muffin • Fruit and yogurt with whole wheat bagel• Yogurt with granola• Toaster waffle w/ peanut butter and jam• String cheese and fruit• Boost sport drink• Fig Newtons• Crackers + Cheese• Trail Mix• Peanut Butter Pretzels• HB egg with Bread

For more information, go to WINForum.org

28

Game On!Nutrition During Exercise

•Replace fluid losses and maintain blood glucose for performance• Use online sweat calculator

•30-60 g CHO/hour = 16 oz+ Gatorade/hr

•Eat snacks provided at half-time

•Drink fluids throughout the game

For more information, go to WINForum.org

29

Post Exercise: Re-hydrate, Re-Fuel, Rest

•Weigh yourself before and after exercise. For every pound you lose, drink 16-24 fluid ounces.

•Athletes carry a water bottle•Cool flavored drinks seem to assist in hydration

For more information, go to WINForum.org

Re-Fuel: Sample Post Workout Ideas (carb and protein)

•Yogurt and Yogurt Drinks

•Granola bar and string cheese

•Muffin (w nuts)•Fruit and bagel•What do you eat??

31

Why Chocolate Milk?

•Chocolate milk and sport drink equally effective in refueling athletes for repeated bout of exercise

•Endurox R4 50% less time to exhaustion

•Perfect 3-4g carb:1g protein ratio

For more information, go to WINForum.org

32

Dinner: Re-fuel continued…

•Carbohydrate driven meal with lean protein and healthy fat

•Divide plate into thirds•Samples:

▫Salmon, green beans, brown rice, milk

▫Chicken and veggie pasta, green salad, milk

▫Quinoa salad, steamed broccoli, yogurt parfait

For more information, go to WINForum.org

33

Top Sport Nutrition Tips

1. WINForum Sports Nutrition Game Plan 2. Coaches: ask students to use the PLAN3. Allow time to hydrate and fuel at practice

and games4. Remind athletes to REST

For more information, go to WINForum.org

34

Where to go for more info:

•WINForum : www.winforum.org•Momentum Nutrition & Fitness:

www.momentum4health.com•American Dietetics Association:

www.eatright.org•MyPlate: www.choosemyplate.gov•PowerBar: www.powerbar.com

For more information, go to WINForum.org

35

Emily Edison, MS, RDWINForum Coordinator

For more information contact: For more information contact: 206-682-3699206-682-3699

[email protected]@winforum.org