Post on 25-Feb-2016
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Fueling for Football
Katie McInnis, RDDoctoral Candidate, Nutritional Sciences
What is performance nutrition? Fueling the athlete before, during and
after their sporting event to maximize performance and recovery time
Providing adequate but not excessive energy from carbohydrate, fat and protein specific to age, nutritional requirements and sport
Personalizing diet taking into account personal preferences and tolerances
Nutrient Timing
The Role of Nutrition
Performance
Genetics
Nutrition
RecoveryTraining
Hydration
The Role of Nutrition
Performance
Genetics
Nutrition
RecoveryTraining
Hydration
Effects of Poor Nutrition Fatigue Decreased performance Weight loss or gain Injury Micronutrient deficiency Prolonged soreness Anemia
Food is Fuel
Food is the fuel that athletes use to practice and compete at their best
Under-fueling can cause performance to suffer High school athletes tend to:
Skip breakfast Eat at least one meal at school Come to practice 4-5 hours after their last
fueling
Grab & Go Breakfast Ideas
Oatmeal, 1% milk, frozen berries Homemade “McMuffin” Whole wheat bagel or toast with peanut butter/jelly &
glass of 1% milk Scrambled eggs wrapped in tortilla, topped with low
fat cheese & salsa Smoothie with scoop protein powder Yogurt parfait
Maintaining your Fuel Tank
Eat breakfast- even if it’s small
Liquid meal supplements may be useful when in a hurry or during long periods of time without eating
Focus on “grab & go” foods Focus on foods with
carbohydrate and protein
• Toast with Peanut butter
• Fruit/Dried fruit
• Low fat milk or yogurt
• Trailmix/nuts• Granola/cereal
• Bagel with turkey & cheese
• 2 eggs• Pretzels• Water• 100% juice• Energy bar• Sports Drink
Daily Requirements 50% of calories should come from
carbohydrate If getting adequate calories, most teen
athletes do not have increased protein requirements Studies suggest most adolescent athletes ingest
adequate protein to meet athletic needs
Fat intake should comprise 20-35% of total calories Nuts, seeds, oils, seafood
Athlete’s Plate- Easy Workout Day
Athlete’s Plate- Moderate Workout Day
The Athlete’s Plate- Hard Workout Day
Pre-Game Most of the pre-game meal is dictated by what the athlete
can tolerate Ideally, give a snack high in long-acting carbohydrate, low
in fat Oatmeal Wheat bread Cheerios
If giving a fast-acting carbohydrate, athlete must have carbohydrate during competition Gatorade Gels Juice (not recommended)
NO energy drinks!
During Game If athlete primed with short-acting
carbohydrate, fuel must be provided in small increments throughout competition starting at beginning
If athlete primed with longer-acting carbohydrate, sports drink needed after ~30-45 mins of competition
In summer, athletes prone to cramping MUST have electrolyte solution ready Gatorade
Post-Game Feed as soon as possible
Greatest potential for recovery when athlete eats <30 mins following competitions
Refuel with something that provides carbohydrates and proteins in ~ 4:1 or 3:1 ratio Chocolate milk! White bagel and 2 Tbsp peanut butter
Eat a complete meal 1-2 hours after immediate snack• Grilled boneless, skinless chicken
breast• Pasta with tomato sauce• Steamed broccoli• Lowfat/skim milk
• Roast Beef• Baked Potato• Salad with lowfat dressing• Fruit Salad• Juice
Recovery snacksWhat is the best option for a recovery snack?
Recovery snacksWhat is the best option for a recovery snack?
Dehydration
Can cause: Muscle cramps Joint pain Dry mouth Fatigue Nausea Exhaustion Heat stroke Headache Increased recovery time Decreased immunity Increased muscle soreness
Hydration Needs In adolescents, dehydration of 1% can
negatively affect performance Calculate sweat rate
Weigh before and after event For every pound lost, replace with 16-24oz
fluid
Check the color of your urine in the am Stage 1-3 is hydrated, >3 indicates
dehydration
What counts as fluid? Water Flavored water drinks (Crystal Light) Sports Drinks Tea Coffee Fruit juice Smoothies Jello Soup Fruits Vegetables
Hydration on Game DayWhen to Drink Amount
2 hours before 2-3 cups
15 minutes before 1-2 cups
Every 15 minutes during 1-1.5 cups
After activity 16-24 ounces for every pound lost
Including sodium at meals/snacks as well as post-practice can help retain ingested fluids, stimulate thirst and replace electrolytes
Fluid Fumbles Avoid sweetened beverages such as soda, lemonade,
sweet tea, “energy drinks,” etc. (unless you are trying to gain extra fat)Check out the amount of sugar in these drinks! This will make
your energy crash and be stored on your body easily as fat. Not performance fuel!
“Energy Drinks” not only have excessive sugar, but also are high in caffeine, and other stimulants. Some may even have banned ingredients. If you need one of these to have energy, something is not
right with your fueling plan – ask to see the sports dietitian!
Supplement Savvy All natural ≠ safe or legal Ingredients can have several different names. Even protein powders or energy drinks may contain
banned substances. Be careful of: “fat burning,” “thermogenic,” or
“anabolic.” Also those ending in: -ione, -one, -ine, -ol, or –ide. Just because a label does not list a banned
substance, does not mean it is not there.
Nutrition to Gain Weight Gaining weight is easy! Gaining lean weight takes work
Eat more frequently Never skip breakfast
Skipping can cut ¼-1/3 of total calories for the day Protein at each meal and snack Pack high calorie snacks
Trail mix, dried fruits Add fluids at meals that contain calories Adequate strength training
Increasing calorie intake by 500 calories per day = 1 pound of weight gain/week
Nutrition to Lose Weight Decreasing calories by too much or too quickly can
result in loss of muscle Decrease total calorie intake by ~500 calories/day Fill up on fruit and veggies Cut back in the off season Get adequate protein- include at each meal and snack Don’t skip meals Make your calories count!
Decrease sugary drinks and focus on nutrient dense food
Thank you!
Katie McInnis: katiemcinnis12@gmail.com