FOOD CHOICES FOR ATHLETES

Keene State Dietetic Interns Haley Lydstone & Jolene Sell

October 23, 2012

“Running is the greatest metaphor for life, because you get out of it what you put into it”-Oprah Winfrey

Haley LydstoneKeene State College

Jolene SellUniversity of Wisconsin-Green Bay

Ice Breaker

www.freshome.com

BREAKFAST & LUNCH

BreakfastBagelPeanut butterBananaBowl of cerealGatorade/water

LunchSandwich

Bread, turkey/ham, cheese, lettuce, tomato OR peanut butter and jelly

PretzelsBowl of cerealGatorade/water

Photo by: ma_schimaro Photo by: Rat Ranch

WHAT WE WILL LEARN TONIGHT: Understand the importance and function of

macronutrients before and after racing Identify one complete protein and two incomplete

proteins Identify one healthy meal offered at the DC Ability to mix and match items from various stations

in the DC to make a unique meal List 2 food sources of Iron and understand its

importance

FUNCTIONS OF FOOD: MACRONUTRIENTS

Carbohydrates Proteins Fats

www. corporatehealth4life.com.au

CARBOHYDRATES

The body’s main energy source for fuel. Found in fruit, juices, milk, yogurt, grains,

breads, pasta, rice, cereals, potatoes, beans, vegetables, and sweets

Photo by: Pen Waggener

CARBOHYDRATES & ENDURANCE ATHLETES

Eat 2-3 hours before an event: Choose mainly carbohydrates with a small

amount of protein Food Examples:

Oatmeal, peanut butter, blueberries Bagel, peanut butter, banana Yogurt, fruit, granola

Remember to hydrate Examples

Water with sports drinkdocakilah.wordpress.com

Glycogen… I’ve heard of it, but what is it?

A distance runner who averages 10 miles per day, but does not take the time to consume enough carbohydrates in his or her diet can deplete glycogen stores rapidly.

Glycogen: Storage form of glucose

Glycogen in muscles exercise

Limited stores & hitting the wall

www.overstock.com

GLYCOGEN STORES & THE ENDURANCE ATHLETE

Cyclists: Inadequate stores:

55 mins fatigue

Adequate stores: 120 mins fatigue

Hockey Players: Players with 60% kcals

coming from CHO skated 30% further and faster than those on a reduced CHO diet

Dr. J. Bergeron & Associates’ Study Comparison of

glycogen stores being replaced when athletes exercised to exhaustion, and then either ate:

A high protein meal A high fat meal A high carbohydrate

meal***

CARBOHYDRATE CONT.

Post Race Refueling (30-60 minutes after)

Sports drink, chocolate milk, orange juice

Granola bar Pasta, Cereal

mikesmixrecoverydrink.comwww.quakeroats.com

PROTEIN & THE ENDURANCE ATHLETES

Chain of amino acids used to build and maintain body structure

Food Examples Lean meats, beans, eggs, peanut

butter, yogurt, nuts and seeds Greek yogurt with granola, apple

slices with peanut butter, trail mix, turkey slices, oatmeal with walnuts, bagel/bread with peanut butter, and milk

TYPES OF PROTEIN

Complete Protein

Incomplete Protein

Lack one or more amino acids

Provide all amino acids Found in animal products

FOOD EXAMPLES OF COMPLETE & INCOMPLETE PROTEINS

Complete: Red meats Poultry Fish Eggs Milk products Soybeans

Complementary: Two incomplete proteins

paired together to make a complete protein.

Beans & rice Beans & corn or wheat

tortillas Beans & lentils Rice and black eyed peas Pea soup & bread or

crackers Garbanzo beans

(chickpeas) with sesame paste

Pasta & beans Peanut butter on bread

FAT & ENDURANCE ATHLETES Fat is used for fuel along

with carbohydrate Example: On a long run, carbohydrate

stores will get low towards the end, your body will then also use fat as an energy source

Fat is used in low to moderate intensity exercise

Food examples: Certain cuts of meat,

poultry and fish, nuts & seeds, oils, baked goods, full fat dairy products

www. sportsnutritioninsider.insidefitnessmag.com

Fats… what type is best?

Trans Fats Raise bad cholesterol

(LDL) Lower good

cholesterol (HDL) Baked goods,

processed cookies/crackers, margarine, Crisco, fried foods

Partially hydrogenated

0 grams trans fat daily

www.bettycjung.net

Fats… what type is best?

Saturated Fats Raises total

cholesterol, HDL and LDL

Full fat dairy, butter, certain cuts of meats

Avoid saturated fats in diet

Unsaturated Fats*** Lower LDL & raise HDL A healthy diet is one rich in unsaturated fatsMono and poly-unsaturated fatsAvocado, Olive Oil, canola oil, Nuts and Seeds, fish, peanut butter

www.musclehack.com

www.blogspeopletopeople.com

MICRONUTRIENTS- IMPORTANT VITAMINS & MINERALS

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IRON

Critical for sports performance

Transports oxygen to tissues in the body

Plays a role in the production of ATP

Ferritin is a stored form of iron

Vitamin C consumed with an iron rich food enhances iron absorption.

SYMPTOMS OF ANEMIA

Fatigue Pale skin Shortness of breath Irregular heartbeat Dizziness Chest pain Cognitive problems Cold hands and feet Headache

www.keepingupwiththewalkers.com

FOOD SOURCES OF IRON

Clams, oysters, shrimp Cheerios, corn flakes, all

bran cereal Steak, dark meat turkey Soybeans, lima beans Cooked lentils Spinach & other dark leafy

greens Dried fruits prunes,

raisins Tofu Spaghetti

www.topicbistro.com

BEWARE OF WORKOUT WOES Make sure to hydrate!

Avoid dairy drinks, juices and sodas before

Watch out for acidic foods Citrus fruits, tomatoes,

tomato sauce Try to avoid foods that may

be irritants Apples, foods high in

fiber, raisins, spicy foods, dairy, apples, high fiber foods, greasy/fatty foods

www.viewsonhealth.wordpress.com

MENU RATING ACTIVITY

Rank the following lunch meals, on a scale of 1 5, 1 being the least

healthy and 5 being the most healthy

V=VEGETARIAN VG=VEGAN = WELL BALANCED

BE MORE ADVENTUROUSMIX & MATCH

Elm City Eatery Appian Way Pizzeria Madison Street Deli Global Cuisine Vegan Stir -fry Salad Soup

www. spsfnwa.org

CALL TO ACTION

Look for healthy options in the DC Consume fat from unsaturated sources Consume complete protein sources, whether it

is from one complete source (chicken) or two incomplete/complementary sources, (bread and peanut butter)

Refuel your body after a hard exertion, and remember, carbohydrates are essential!

Make unique food choices and avoid boredom in the DC

THANK YOU! QUESTIONS/COMMENTS

“Unless you puke, faint or die…KEEP GOING!!!”- Unknown

www.keenestateathletics.wordpress.com

REFERENCES

Insel, P., Elaine, T., & Ross, D. (2007) Nutrition, 3rd Edition Clark, N. (2008). Nancy Clark’s Sport Nutrition Guidebook,

4th Edition Skolnik, H., Chernus, A. (2010). Nutrient Timing for Peak

Performance, The Right Food, The Right Time, The Right Results

www.mayoclinic.com www.keenestatedining.com www.umass.edu www.cookingmatters.org