“The Power of the Spoon” Sports Nutrition. Terri Brownlee MPH, RD, LDN Regional Director of Nutrition Bon App é tit Management Company [email protected] www.circleofresponsibility.com. Carbohydrate foods are essential for sports performance! .
stored as fat
-- ↑ fullness
Protein aids in reloading muscle fuel
FOOD is still the best source of protein
Total CALORIE intake is important (+500/day)
(8 oz “meat”, 2 cups grains, 2-1/2 cups veg, 3 cups milk → 108 grams protein)
→ cramping, GI distress
At all meals/snacks
Focus on types more than amount
Need regular intake…most important in rest and recovery
Fruits and Vegetables
Whole grains and starches
Pre-exercise—prepare your body all day!
Consume 150-300 calories 1/2-1 hour before exercise.
Choose high carbohydrate, low-fat option with a small amount of protein is best.
low fat cheese, turkey, tuna or peanut butter
Find what works and stick with it!
As soon as mouth is moist, thirst decreases
Losses can be significant…2 quarts per hour
1 pound lost = 16 ounces fluid
Drink before, during and after events
Drink extra the days before…64+ ounces
16-20 oz. 2-3 hours before the event
8-16 oz. immediately before the event
Aim for 4-8 oz. every 15-20 minutes during the event
As much as you can after the event (20 oz for every pound lost)Thirst is not your best guide for hydration
Retraining your body to recognize…
Satiety … takes time
Refusal to eat …restrictions
Anxiety and “fat talk”
Feeling “fat” despite weight loss or reasonable weight
Denial of hunger
Eating differently in public
Avoidance of food situations
Use of laxatives etc.
Withdrawal from friends and activities especially re: food
Food, weight, dieting become primary focus
Disordered eating involves less frequent practice but slippery slope to full blown eating disorder.Disordered eating…red flags
Watch your “diet” talk…be an example
Encourage non-dieting principles
Encourage healthy focus
Recognize and refer to professionals
Use: Campus resources
Bon Appetit resources