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Eating for Performance

Eating for Performance. Emily Edison, MS, RD, CSSD Momentum Nutrition & Fitness, Sports Dietitian. PLAN, PACK and PRACTICE your way to athletic success. Sport Nutrition is Nutrition Science. Diet or Weight Loss Based Nutrition. Sport Nutrition. VS. WINForum FEED YOUR GAME.

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Eating for Performance

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  1. Eating for Performance Emily Edison, MS, RD, CSSD Momentum Nutrition & Fitness, Sports Dietitian PLAN, PACK and PRACTICE your way to athletic success

  2. Sport Nutrition is Nutrition Science. Diet or Weight Loss Based Nutrition Sport Nutrition VS

  3. WINForum FEED YOUR GAME • Washington Interscholastic Nutrition Forum • WINForum.org: Online science-based sport nutrition resource • Sport nutrition clinics for coaches, trainers, student athletes and parents For more information visit www.winforum.org or e-mail questions/comments to info@winforum.org

  4. WINForum Online

  5. Fail to PLAN, PLAN to fail. poor nutrition = poor performance Winning Nutrition = Winning Performance

  6. Keys to WINNING sport nutrition • PLAN: Have a sport nutrition GAME PLAN to follow, stick to it • PACK: Get yourself a “food bag” and be one with it • Cold bag works well • PRACTICE: Work on it

  7. Why should I commit to “sports eating”? Sports Eating helps you: • Perform better • Heal faster • Have more energy • Be in a better mood • Get better grades

  8. PLAN Priority #1Energy Requirements EAT UP! … LEAN.FAST.STRONG!

  9. How much do I need? A 150 lb male athlete training in pre-season (heavy) needs how many calories each day? 150 lb x 18 calories/lb = 2,700 cal each day (minimum)

  10. IS THIS YOUR PYRAMID??

  11. My Sports Plate (myplate.gov) • Super Tracker: Assess your sports diet here

  12. What should my plate look like? • Mercedes Sign eating: • 2/3 of the plate as carbohydrate foods • Pasta, bagels, cereal, rice, sweets, fruit, vegetables, crackers, pretzels, beverages • 1/3 protein • Meat, poultry, fish, dairy foods, nuts, seeds, soy foods, dried beans, eggs • Additional plate of veggies/salad • Make it look COLORFUL!

  13. What are you eating?Does your intake look like this? Breakfast:1 cups cooked oatmeal 1 cup 1% milk1/4 cup raisins Midmorning Snack:Cheese stick 1 large piece of fruit Lunch:Turkey Sandwich 1 banana1 chewy granola bar Post Workout snack:1 Energy Bar Dinner:6 oz grilled salmon1.5 cup pasta2 cup salad w lt dressing1 cup 1% milk After Dinner Snack:Yogurt w ¼ c Granola

  14. Or like this?The Performance BUSTER Post Workout snack:Chips from a buddy Dinner:Spaghetti with tomato sauce Garlic Bread After Dinner Snack: Handful Doritos Ice Cream Sandwich 4 Cookies 2 pieces leftover pepperoni pizza Breakfast:too lazy to get up Midmorning Snack:forgot it… Lunch:2 pieces pepperoni pizza Gatorade

  15. Sport Nutrition Cliff Notes:The Basics • Eat 3 meals and 2-3 snacks every day • Eat at least three foods at each meal • Sandwich, fruit, granola bar, milk • Combine 2 foods at snacks • Apple and peanut butter • Color and variety • add in fruits and vegetables • Timing: Eat every 3-4 hours during the day

  16. TIMING your meals and snacksKeep the muscle, lose the fat • Breakfast • Snack • Lunch • Pre-Practice Snack • Practice Fuel • Sport Drink or Sports Food • Post Practice Snack • Dinner • Snack (optional, are you hungry?) **Time meals and snacks no more than 3-4 hours apart**

  17. OK, so what should I eat? • PLAN it out • Make a list • Include meals and snacks • Variety is key • Go to store • Follow your list • PACK it in • Make food bag night before? • Pack variety • Bring more than you think you need

  18. What’s in the bag? • 2 cheese sticks (froz) • 1 baggie trail mix • 1 apple • 1 banana • 1 pear • 2 Turkey/Cheese Wraps • 2 box milk • 1 Clif Bar • 32 oz Sport Drink

  19. Timing: The key to a successful nutrition game plan • Pre-Practice/Game • Breakfast, Snack, Lunch, Snack • Fuel During Exercise • Sport drink, snack • Recovery Nutrition • Drink, snack, dinner, snack

  20. Nutrition Pre-Exercise: Breakfast, Lunch, Snacks • Eat foods you feel comfortable with • Choose foods rich in carbohydrates, moderate in protein, and low in fat • 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

  21. “I heard its not good to eat breakfast” “I don’t have time” “I am too tired” “I can’t get out of bed” “I’m not hungry” “I don’t like breakfast foods” “my mom won’t make it for me”

  22. Your mother was right!Breakfast is for Champions • 30% of calories need to be before lunch • Quick ideas: • Whole grain bagel w/cream cheese and fruit • Granola and nuts cereal w/ milk and fruit • Toaster waffles w/peanut butter milk and fruit • Microwave egg sand • Toaster Waffle “big mac” • Breakfast Sushi • TONS more ideas: www.momentum4health.com (learn)

  23. LUNCH/AFTER SCHOOL • Normal practice days- lunch ideas • 3-4 foods • Include whole grain and lean protein • Turkey wrap, fruit, granola bar, milk • Snack after school • Game days: “second lunch” after school • Fast food not fat food- watch for sauces • Qdoba- Burritos good • Teriyaki • Repeat of lunch

  24. Fast Food NOT Fat Food NOT THAT • Big Mac • Baked Potato- loaded • Chimichanga • Nachos • Club Sandwich • Bacon Ranch Salad EAT THIS • Grilled Chicken Sand • Baked Potato w Chili • Chicken Enchilada • Carne Asada- whole beans • Turkey and Cheese Sub • Salads with Protein and lots of color

  25. Snacks on the RoadLow in fat, high in carbs! • Sports Bars that provide carb, a little fat and protein (i.e. MojoBar or Clif Bar) • Granola and yogurt • Fruit leather and cheese stick • Bagel with turkey and cheese • Fruit and yogurt • Turkey Wrap • “Breakfast Cookie” • Trail Mix • Boost sport drink • Fig Neutons • PB and J More ideas…www.winforum.org

  26. Game On!Nutrition during sport • PLAN: 60g Carb/hour • Keep the machine fueled • Liquid seems to work best • Solid may work for some • PACK: Buy it and bring it • PRACTICE: Get used to having liquid in your system

  27. Post Exercise Replenishment:Post workout snack and dinner • Eat/drink carb and protein IMMEDIATELY post practice (within 30 minutes) • Then eat a meal (within 2hr) • High carb, low fat, moderate protein • Include plenty of water • REST

  28. Sample Post Workout Ideas(carb and protein) • Chocolate milk • Recovery drinks • Yogurt and yogurt drinks • Granola bar and string cheese • Smoothie w protein • What do you eat??

  29. Easy Dinners (Pick from each column) Spaghetti, 1-3 cups Marinara & meat sauce, 1cup Parmesan cheese, 2 T. Breadsticks, 1-2 Green Salad w/Vinaigrette Low-fat milk, 1 cup Chicken Breast, 4 oz Wheat Roll, 1-2 Baked Potato, 1 med Cottage Cheese ½ cup Broccoli, 1 c. Low-fat milk, 1 cup

  30. Resources for Easy Dinners • Pinterest: WINForum • “My plate”, easy dinners, 5 ingredient meals • Mels Kitchen • www.melskitchencafe.com • Crockpot Cooking • www.Eatingwell.com Get the complete list @ winforum.org and PLEASE email me your favs to add to my list

  31. Hydration RecommendationsAmerican College of Sports Medicine and NATA • Drink through day • Practice/Game • Two hours before 2 cups water • Every 15-20 minutes during exercise, a few gulps • Drink at regular intervals • Post-Exercise: drink fluids to balance losses • 2-3 cups liquid for every pound lost during exercise

  32. Answers to your Questions…

  33. What about energy drinks? • Sleep disturbances • Energy Crash • $$ • Ingredients not listed • Caffeine tolerance • High Blood Pressure in adolescents • Non-nutritive http://ricecountychc.com/videos/youth-energy-drinks/

  34. What if I want to GAIN muscle? • CALORIES (NOT protein) are KEY • Eat 3 meals and 3 snacks every day • Drink caloric beverages • Make caloric dense choices • Eat a large snack before bed

  35. What if I want to lose weight? • Remember diets don’t work • DO NOT SKIP MEALS • Be aware of signs • Track intake? • May want to increase cardio- ask conditioning coach • Focus on lean/healthy foods

  36. What about supplements? • FOOD FIRST POLICY • Multi-Vitamin for insurance? • Omega 3 Supplement (Fish Oil) is beneficial for heart health and recovery • BE AWARE: Certain supplements can cause dehydration **BEFORE taking ANY supplement, check governing body restrictions for ALL ingredients (ask nutritionist or trainer)

  37. Practice…Practice…Practice • PLAN snacks and meals to eat throughout the day • PACK plenty of food • PRACTICE following your PLAN • Plan down time to REST Feed Your Game!

  38. Emily Edison, MS.RD. 206-696-4386 www.momentum4health.com emily@momentum4health.com FOOD.FITNESS.FUN.

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