“TEAMING up with Nutrition”

Sports Nutrition for Team Sports

Kelly Pritchett, PhD, RD, CSSDBoard Certified Specialist in Sports Dietetics

Assistant Professor in Nutrition & Exercise ScienceCentral Washington University

kkerr@cwu.edu

The WINForum was created to help coaches, trainers, parents, teachers and student athletes understand the

value of good nutrition for peak athletic and academic performance.

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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

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

Why You??

So What’s in it for Me??

Benefits:Enhanced recovery

Best weight

Reduced risk of injury and illness

Energy

Confidence

Consistency

Lifelong benefits

Athlete Nutrition Overview

Common challenges:Lack of knowledge

Poor choices when shopping or dining out

Busy lifestyle

Access

Supplements and sports foods

Athlete Nutrition Overview

8The Sports Nutrition Game Plan –

Make it Work for You!

www.WINForum.org

General Nutrition Tips1. Eat every 2-3 hours

2. Get lean protein at every meal

3. Eat healthy fats every day. Limit trans fats and fried foods

4. Pre-, during, and post-training/game nutrition is actually one big meal, and it is the most important meal of the day

6. Eat vegetables at every opportunity

7. Drink fluids

Energy Filled Eating Plan•Meals and Snacks < 3-4 hours apart Breakfast

Snack

Lunch

Snack

Dinner

Snack if hungry

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Breakfast: Build a base

• Jump-start your metabolism

• > 1/3 of your calories

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What’s Next? Lunch!

Carbohydrate ProteinSome healthy fat

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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

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Dinner• Carbohydrate driven

• + lean protein & healthy fat

• Divide plate into thirds

• Samples:Salmon, green beans,

brown rice, milkChicken and veggie pasta,

green salad, milk

Energy from Glycogen

Glycogen is a form of energy stored in muscle and liver tissue that is

excellent for many sports activities

Glycogen Liver and Muscle

Carbohydrates(Bagel, pasta, fruit, dairy)

GlucoseGlucose(energy in use)(energy in use)

GlycogenGlycogen(stored)(stored)

Carbohydrate recommendations

Carbohydrate is primary energy source for high intensity training

Diet should be high in carbohydrate (CHO)60-70% of total caloric intake6-7 g CHO/kg BW

Choose complex over simple CHOs:Whole grainsBeansStarchy vegetables (potatoes, corn)Rice Pasta

GOOD CARBS GOOD CARBS vsvs OCCASIONAL OCCASIONAL CARBSCARBS

Whole Grains

Dairy

Pasta

Rice

Potato

Corn

Fruits

Veggies

Watch for: THE “C” WORDChipsCookiesCandyCakesCrispy StuffCreamy StuffCoke

Pre-exercise Nutrition

The Pre-Exercise Meal:Individualized Varies depending on

type of sportTrial and error is

importantMagic Meal??No right/wrong choice

Pre-exercise Nutrition4 h prior: 4g CHO/kg of body weight

1 h prior: 1 g CHO/kg of body weight

Why is it important?Prevent low blood sugar (fatigue & dizziness)Fuel your bodySatisfy the mindTo settle the stomach by absorbing gastric juicesTop off glycogen storesHelp subside hunger

Pre-exercise Nutrition GuidelinesEat familiar foods

Experiment before practice NOT gamesQueasy stomach? Try liquid mealsNervousness? Eat well the day

before

Limit high fat proteins

Limit sugary foods

Allow time for digestion

Hydrate!!

Pre-Exercise Meals1 Banana with 1 Tbsp of peanut butter

Trail mix with nuts and dried fruit

Instant oatmeal with low fat milk

English muffin with cheese

½ whole grain bagel with peanut butter

½ cup of dry cereal with low fat milk

1 apple with string cheese

Low fat yogurt and granola

Smoothie- mix milk or juice with fresh or frozen fruit

Energy bars (power bar)

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Game On!Nutrition During Exercise

• Replace fluid losses• Use online sweat calculator

• Drink fluids

• Maintain blood glucose

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

• Eat snacks

For more information, go to WINForum.org

Should I eat during practice or games?

Consume 30-60 grams of Carbohydrate per hour during competition A banana, and 2 cups of a sports drinkA sports bar, and water4 cups of a sports drink2 sports gels ½ bagel, and 1 cup of a sports drink1 to 2 bananas1 slice bread & honey/jam

Post-Exercise Nutrition for Recovery

“To maximize recovery, consume carbohydrate & protein within 30-60 minutes after workout”

First 2 hrs after exercise – Very important!!Repair muscle damageReplace muscle & liver glycogen (energy stores)Replace fluids and electrolytes

Consume high carbohydrate foods (50-100g)Add some protein to the post-exercise meal

CHO:PRO ratio (~ 3:1, 4:1)

Post-Exercise MealsBowl of cereal, milk, banana

Turkey sandwich, 8 oz sports drink

1 c of beans and rice

Peanut butter and jelly sandwich

2 Tbsp peanut butter & banana, 8 oz. sports drink

6 oz yogurt, 1 apple, granola bar

1 whole what bagel, 2 Tbsp peanut butter

8 oz smoothie

Low-fat chocolate milk is a great recovery beverage!

General Recovery Guidelines

Within 30 to 60 minutes after exercise:

50-100g Carbohydrate

6-20g ProteinOR 3:1, 4:1

24 oz fluid/pound lost

Whole/real foods preferred!

Chocolate milk: An effective recovery aid?

Why?

Readily available

Relatively inexpensive

Similar kcal content as carbohydrate replacement beverages

CHO: PRO ratio

Provides fluids, sodium

High in calcium

Fluid Guidelines

Cool fluids before, during and after activity

Before:20 oz fluid: 2-3h prior to event 1 oz = 1 swallow/gulp

During:

Drink on a schedule:~8 oz every 15 minutes (NATA)

After:

Weigh before and after exercise :Drink 16-24 fl oz of fluid for every pound lost

Choosing FluidsFlavor and temperature important

Plain water may not be enough if exercise lasts longer than 60 minutes or if multiple events in one dayElectrolytes and blood sugar need replacing

Sports drinks encourage drinkingOpaque water bottles encouraged **

Avoid high sugar drinks – absorbed more slowly, increase stomach cramps and nausea4-8% CHO solution

Undiluted fruit juices - too much carbohydrate causing GI discomfort

Top Game Day Mistakes

• New foods

• Poor hydration

• Energy drinks

• Too much food

• Too little food

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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)

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How to remember serving sizes…

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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

Nutrition on the Road

Non-Perishable

Graham crackers

Vanilla wafers

Granola bars

Fig/fruit bars

Pudding cups

Dried fruit

Dry cereals

Canned tuna

Cereal bars

Perishable

Fruit

Yogurt

String cheese

Juice boxes

Bagels

Low-fat milk

Sports drinks

Deli meats

TIPS:

• Plan ahead

• Eat on the go

Healthier options at concession stands

Sports drinks

Juices

Lemonades

Smoothies

Pretzels

Fruit ices

Frozen yogurts

Deli sandwiches

Hamburgers

Cheeseburgers

Vegetarian pizza

Soft pretzels

Grilled chicken sandwich

Getting the TEAM involved!

•Decorating water bottles•Team breakfasts or dinner•Team grocery shopping outing•Team goals

•Everyone eats breakfasts•Everyone drinks 2 water bottles of water at school•Do NOT let goals be weight oriented

Remember to Individualize

Don’t give advice on weight loss or gain to the team as a whole: needs vary among every player

Example: Heaviest vs. Lightest SeahawksHeaviest = Paul Fanaika (G) Lightest = Deon Butler (WR)

Ht: 6’5” Wt: 327# Age: 25

Approximate total Needs= 5,550 calories/day

Approximate total Needs= 3,650 calories/day

Ht: 6’5” Wt: 327# Age: 25

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Winning at Losing

What’s a Healthy Way to Gain Muscle?

Healthy Muscle Gain

Add 300-500 calories per day

Eat frequently

Include pre- and post-exercise snacks with protein

What About Supplements?

Supplements ExplainedSupplements are not recommended;

a well balanced diet will provide the needed vitamins, minerals and protein needed for performance

Creatine has not been tested for safety in high school students so it should not be used

Be sure to inform players of lists of banned substances for WIAA and NCAA

Supplements are not regulated by the FDA so they may contain harmful or banned substances

1. Eat 3 meals and 2-3 snacks every day

2. Eat 3 foods at meals Need to combine carbohydrate, protein, and fat

3. Combine at least 2 macronutrients at snacks

4. Eat breakfast every day Make sure it is enough

5. Eat every 3-4 hours during the day

Cheat Sheet

TOP 5 Winning Nutrition Tips

The Coach’s Role

•Be a role model of good

nutrition

•Present a consistent

message

•Provide access to healthy

foods and resources

•Invite a dietician to talk to

your team

•Don’t give up!

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Where to go for more info:

WINForum : www.winforum.org

American Dietetics Association: www.eatright.org

MyPlate: www.choosemyplate.gov

PowerBar: www.powerbar.com

For more information, go to WINForum.org

Use your WINForum Sports Nutrition Game Plan…

to WIN!