THE PRINCIPLES OF SPORTS NUTRITION Presented by: Kathy Wilson, RD LHS Family and Consumer Science Teacher

1. Provide fuel for your muscles Aim for a well-balanced diet: Consume a variety of whole grains, vegetables, and fruits; lean protein sources; and healthy fats.

Focus on Carbs:  Carbohydrates are the major muscle fuel source and should be the primary focus of your diet.  Fill ¾ of your plate with carbohydrate-based foods such as fruit, cereals, pasta, bread, potatoes, and vegetables.  Fill the other ¼ of your plate with lean protein foods such as fish, poultry, lean beef, low-fat dairy products, and beans.

Protein  Focus on timing your protein intake in relation to workouts and meeting your total daily protein needs:  Total daily need for protein:  For Teens: 0.9-1.0grams per lb body weight (135-150 grams of protein per day for a 150-lb athlete)

Drink up early: Have a large glass of water every morning when you wake up.

Keep your energy levels high: Eat 5–6 meals per day.

Pre Workout: Start exercise fully hydrated: by drinking 14–20 fl oz (400–600 ml) of water or sports drink 2–3 hours before training or competing.  Keep hydrating as needed during warm-ups. Top off muscle energy stores: by consuming a carb-based meal 2–4 hours before exercise.  Choose familiar carb-based foods and beverages.  Avoid slow-to-digest fatty and high-fiber foods prior to exercise. Eat a carb-based snack: with 40–60 grams of carbs 30–60 minutes before exercise, along with fluids

2. Stay hydrated During exercise, you lose fluid and electrolytes as you sweat: The key electrolyte is sodium. If you don’t replace both fluid and sodium during exercise, you can become dehydrated. The single largest contributor to fatigue during exercise is dehydration caused by fluid and sodium losses:  Inadequate fluid and sodium make your heart work harder and make exercise much more difficult.  Dehydration also impairs concentration and the ability to make tactical decisions. Complicating matters is that thirst alone is not a good indicator of your hydration needs during exercise.  Drink before you are thirsty.

3. Promote optimal recovery after exercise. Carbohydrates To speed glycogen restoration after strenuous exercise:  Aim for carbs in the amount of 0.5 grams per lb (1.1 grams per kg) body weight within 30 minutes of finishing exercise.  For a 150-lb (68-kg) athlete, that equates to 75 grams of carbohydrates right after exercise.  Repeat this within 2 hours after exercise, or eat a carb-based meal.  For heavy training, repeat this hourly for the first 3 hours after exercise, or eat carb-based meals and snacks.  Simple carbs right after exercise are more effective at speeding glycogen restoration.

Protein:  After exercise/training aim for 15–25 grams of protein within 30–60 minutes

To help meet your carb, protein, sodium, and fluid needs after training or competing, the following list of foods are great options:  Bagel with low-fat cream cheese  Peanut-butter-and-jelly sandwiches  Slice of thick-crust veggie pizza  Whole wheat salted pretzels dipped in peanut butter  Fruit and yogurt parfait topped with granola  String cheese and crackers  Low-fat yogurt or pudding  Low-fat chocolate milk

Where can I find carbs? Food Item Grams of carbs 1 cup cereal with 1 cup milk 45 Sandwich, 2 oz turkey 32 16 oz (480 ml) chocolate 1% milk 52 1 cup flavored yogurt 47 1 cup white rice or pasta 41 Fruit smoothie made with low-fat or nonfat milk (8 fl oz/240 ml) 30–35 1 serving fresh fruit or 100% fruit juice (1 cup) 25–30 Low-fat or nonfat yogurt (6-oz/180-ml container) 33 Fat-free frozen yogurt, gelato, or sorbet (1 cup) 45 PowerBar® Energy Gel 27

Examples of carbohydrate-based pre-exercise meals Breakfast  Cold or hot cereal, fruit, and low-fat or nonfat milk  French toast or pancakes with maple syrup  English muffin with jam and peanut butter, banana, and fruit juice

Lunch or Dinner  Pasta with tomato sauce, French bread, steamed vegetables, low-fat/nonfat milk, pudding, and canned fruit  Grilled chicken sandwich, baked potato with low-fat sour cream or salsa, and low-fat frozen yogurt  Thick-crust cheese pizza, low-fat gelato, and canned peaches  Baked or grilled chicken, turkey, fish, or lean beef; steamed rice; roll; green beans; low-fat frozen yogurt; and fruit juice

How Do I Get Protein? Food Item Grams of Protein 1 cup cereal, 1 cup milk 11g PowerBar® Performance Energy bar 9g Sandwich, 2 oz turkey 20g ½ cup baby carrots 1g 1 cup low-fat milk 8g 8 oz low-fat yogurt 8g 4 oz chicken breast 28g 1 cup brown rice 6g 1 cup cooked broccoli 2g

Awesome article about Carb loading: Fill ‘Er Up on Runnersworld.com website

My Fitness Pal: User friendly App for smart phones to help you track your nutrient intake and energy expenditure from exercise