8/20/2010
Why Sports Nutrition? Fueling the Body Improves performance both in competing and in training Amy Goodson, MS, RD, CSSD, LD Proper sports nutrition provides energy BHSTI Sports Dietitian for activity & promotes recovery after [email protected] exercise 817.250.7512 Proper nutrition can help change body composition Decrease body fat, increase lean mass Lose weight/gain weight
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Overview Carbohydrates
Nutrition Purpose : main fuel for body, primary Carbohydrates fuel for exercise, required for brain Protein function Fat Meal Timing All carbohydrates break down into glucose Sports Nutrition (“sugar” or “energy”) in the body Pre-Exercise Eating Glycogen is stored carbohydrate or stored During Exercise Eating “energy” in your muscle & liver Post-Exercise Eating Used for fuel during exercise Hydration ~1600-2000 calories stored in muscle, The Track Athlete Needs depending on person, training levels, genetics, Nutritional Concerns with Endurance etc. 3 Athletes 4 ~300-400 calories stored in liver; used to
Carbohydrates Carbohydrates: Best Choices
Types of carbohydrates Why grains ? Simple : jelly, cookies, hard candy, juice Rich in carbohydrates, B vitamins, give lots of energy Complex : bread, pasta, cereal, bagels Should be the largest part of your diet Whole grains and wheat products Best choices Fruits Wheat bread, oat bread, wheat bagels, wheat Vegetables English muffins, wheat tortillas Cereals: Total, Shredded Wheat, Cheerios, Dairy products Granola Sports drinks/gels/goos/blocks Oatmeal, Cream of Wheat Brown Rice/Wheat or Multi-grain Pasta 5 6 Wheat crackers/whole grain granola bars
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Protein: Best Choices Fat
Purpose : Build/repair muscles, hair/nail Purpose : major energy source in body growth, boosts immunity, RBC production Functions: Lean meat Help cushion the body’s organs Chicken, turkey, lean ham, lean red meat, fish, tuna, turkey bacon and turkey sausage Regulate body temperature Take the skin off of meat Aid in fat-soluble vitamin transport & absorption Eggs and egg whites Low-fat dairy products Fat usage in exercise: Milk, cheese, yogurt, cottage cheese In aerobic exercise , both fat and carbohydrate Whey protein powders and smoothies/shakes are used for fuel made with it…whey protein absorbs fastest In anaerobic exercise (high intensity), Nuts, seeds, peanut butter have some protein carbohydrate, a decreased amount of fat, is 7 8 the primary source of fuel for exercise
Fat: Best Choices Combining Nutrients
Saturated Fats: “Bad Fats” What is “combining nutrients”? Fried foods, pastries/baked goods, creamy Eating carbohydrates, protein, & fat at the foods same meal or snack Unsaturated Fats: “Good Fats” Why? Peanut butter, almond butter, nuts, seeds Important to eat a variety of foods at each Olive oil and Canola Oil meal Avocado Combining carbohydrates/protein/fat at each Flaxseed or flaxseed oil meal & snack provides a feeling of
Can buy milled, as oil, or in breads and cereals fullness/satiety & prevents hypoglycemia and fatigue Fats in fish like salmon Hypoglycemia is low blood sugar & can make it Remember that you get some fat in dairy difficult to train and compete 9 products, meats, whole eggs, and energy 10 Symptoms of hypoglycemia include shakiness, bars/shakes
Examples PrePre--ExerciseExercise Meal Timing
Peanut butter Cheese & crackers How much time should you allow for sandwich Cheese – protein & digestion of food/meals? Bread – fat carbohydrate Crackers - Allow 3-5 hours for large meal Peanut butter – fat & carbohydrate Meat, pasta, vegetables, salad, roll protein Chocolate milk Allow 2-3 hours for smaller meal
Yogurt with fruit Chocolate – Sandwich, crackers/baked chips, fruit Yogurt – protein & carbohydrate Allow 1-2 hours for a blenderized meal to carbohydrate & fat Milk – carbohydrate, digest
Fruit - carbohydrate protein & fat Smoothie, protein drink/shake Smoothie Turkey sandwich Carbohydrate snack 30 minutes before Milk – carbohydrate, Turkey – protein exercise provides “energy burst” for protein & fat Bread – 11 12 performance Fruit - carbohydrate carbohydrate 50 -70% carbohydrate, low -moderate protein
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PrePre--ExerciseExercise Eating Morning Training
Pre-exercise meal Lots of carbohydrate; more bland foods High carbohydrate Good choices for early morning: Low in fat & fiber Shake with carbohydrates & some protein
These slow down digestion Shake powder mixed with water or skim milk, Moderate protein fruit, 1 scoop protein powder, ice and water Combine protein + carbohydrate Energy bar like Balance, Zone, Clif, Go Lean Crunch, Luna, Power Bar Harvest/Triple Plenty of fluids Threat, Gatorade, Odwalla Immediate Pre-exercise Snack Low-fat granola bar like Kashi crunchy/chewy, 30 minutes before workout/game Nature Valley, Quaker Oatmeal Square High carbohydrate, small amount of protein to Fruit (i.e. banana) provide you with a boost of energy 13 14 Plain bagel or dry cereal/granola mix
During Practices/Runs Runs Over 1 hour
Carbohydrate-rich foods/drinks Key is knowing what the athlete can Carbohydrates digest the quickest & thus tolerate provide energy faster! Easy-to-carry, easy-to-digest foods Avoid fat, protein, & fiber when exercising… slows digestion & increases time in which Sports drinks energy is available to be used Energy bars + water 100-300 calories of carbohydrates per hour, Fruit + water after the first hour of exercise Hard candies + water 30-60 grams of carbohydrate per hour Fruit snacks/gummy bears or crackers + 15-minute intervals optimal for gastric emptying water More specifically 1gm carbohydrate/kg BW/hour Sport carbohydrate products 15 16 50 kg female runner would need 50 gm carb Goos, gels, blocks, jelly beans distributed over each hour of exercise after the first
MidMid--Practice/MeetPractice/Meet Snacks PostPost--ExerciseExercise 22--HourHour Window 2-Hour Window of Recovery Carbohydrates, some protein, little fat Your body has a specific time period , post- Energy bars exercise, when you are able to more effectively Granola bars take up nutrients Plain bagels 0-45 minutes Peanut butter crackers Best time to eat at least a snack…muscles Dry cereal/trail mix with minimal nuts more sensitive to absorb nutrients! Recovery drinks (i.e. Muscle Milk Collegiate, 45 minutes – 2 hours Slim Fast, low-fat chocolate milk, smoothies) Try to get a nice-size meal or larger snack Sports drink with snack The window is the most important time to Athletes losing weight consume plenty of carbohydrate, protein, & Need to eat snack during practice, maybe fluids to replenish & refuel twice Essential if participating in twice a day training 17 Constantly drink sports drink for carbohydrate 18
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PostPost--ExerciseExercise Eating PostPost--ExerciseExercise Eating
Ratio of 4:1 4:1 carbohydrate: protein ratio 4 grams carbohydrate to 1 gram of protein What is that ? Examples : This ratio represents a food that has 4 grams of carbohydrate for every 1 gram of protein Snacks (if meal is not available w/i 45 minutes) Why is that important 2 main reasons… – Yogurt with 40 grams of carbohydrate, 10 grams Body NEEDS lots of carbohydrate post- of protein exercise to replace energy stores…carbs – 16-20 oz Low-fat chocolate milk come first ! – Granola bar and 8-10 oz milk Carbohydrates “help” protein enter the muscle – Energy bar (Clif, Gatorade, Odwalla) & cell; they “unlock” the cell to allow nutrients in Gatorade Body needs some protein to start repairing tiny – Smoothie made with 1-2 cups low-fat milk, fruit, muscle tears cold water, ice, and 1 scoop protein powder
19 20 – Replacement shake (Powder or Smoothie King)
PostPost--ExerciseExercise Eating Hydration
Post-Exercise Meal Examples Pre-exercise 1 whole wheat turkey sandwich w/low-fat cheese & veggies 15 whole wheat crackers, and fruit 2-3 hours prior exercise: 16-20 oz fluid 3 oz chicken, 1-2 cups pasta with marinara sauce, 1 10 minutes prior exercise: 5-10 oz fluid cup veggies, & 1 whole wheat roll During-exercise 6oz fish, 1 sweet potato, 2 cups salad with light dressing, and 1 piece fruit Really individualized to sweat rate 1 whole wheat pita with 3oz chicken, ¼ c low-fat cheese, lettuce/tomato, light sour cream & 15-20 wheat Recommendation: Every 15 minutes: 5-10 oz crackers or pretzels fluid 1 packet oatmeal, 1 scoop protein powder, sprinkle nuts Water and sports drinks & dried fruit, 8-12 oz skim milk Sports drinks after 1 hour of exercise and/or in very 20 oz Smoothie King-like smoothie with whey protein hot/humid conditions 1 cup whole grain cereal with ½ c skim milk, 1 low-fat yogurt, 1 fruit Post-exercise Turkey & low-fat cheese sandwich on wheat bread & 17-24 oz fluid for every pound lost yogurt w/ ¼ cup granola mixed in 21 22 23-24 oz if in 2-a-days or need to rehydrate quickly
Hydration continued Vitamin/Mineral Issues
Water Athletes at greatest risk for poor Consumed during ENTIRE workout & all day micronutrient status Sports drinks Those who restrict energy intake, participate in severe weight loss practices, eliminate one or Essential after 1 hour of exercise more food groups, or consume high-carbohydrate, 4-8% carbohydrate beverages (Gatorade, low micronutrient-dense diets (low in fruits and PowerAde, Hydrade, etc.) vegetables) Sodium At risk nutrients (primarily for female athletes) Enhances palatability and the drive to drink Calcium Can be included in pre- & during-workout snack Iron Sources: Crackers, pretzels, soups, sports drinks Zinc Potassium Antioxidants, if consuming a diet very low in fat,
23 Sources: banana, strawberries, potatoes 24 void of fruits and vegetables, or those restricting calories
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TakeTake--HomeHome Message for Sample “Eating Day” Athletes Breakfast – 7:00-8:00 am Consume 5-8 meals/snacks per day Mid-morning snack – 10:00 am Include a good amount of carbohydrate, moderate protein, and some healthy fat at Lunch – 12:00-1:00 pm each meal/snack After school/pre-workout snack – 3:00 pm Carbohydrate – “The Fist Rule” Practice – 3:00-5:00 pm Protein – “The Palm Rule” Water & sports drink Include fruits and vegetables in meals/snacks If on long run, 30-60g carbohydrate during 2 nd hour to ensure adequate vitamin/mineral intake Post-workout snack – 5:00-5:30pm Drink fluids ALL day; not just around exercise Dinner – 7:00 pm Water, Flavored Waters, Crystal Light, Propel, etc. Evening snack – 9:00 pm Sports drinks (Gatorade, PowerAde, etc.) for Bedtime – 10:30-11:30 pm 25 training 26
Weight Gain Tips High Calorie Food Exchanges
Eat 6-7 meals/day Choose : Instead of : Do not skip breakfast; guys trying to gain Bagel/Thick rolls Bread weight typically need 600-900 calories in the Waffles Toast morning Granola Cereal Can eat and go back to bed if they have to Peanut butter Butter or jelly Drink milk and/or juice with meals Nuts Candy Eat a 30-min pre-exercise snack, every hour Trail Mix Granola bar during exercise, and immediately post- 2% milk Skim milk exercise Sautéed vegetables Steamed Eat a high-calorie meal or shake right before vegetables bed Milk/juice at meals Water 27 Make high-calorie food exchanges 28 Sports drink at practice Water
Weight Gain Food Ideas Weight Loss/Leaning Out Tips
Add 2 Tbs. peanut butter to oatmeal Eat small meals often…5-7 times/day Add peanut butter & honey to waffles, Don’t skip meals & eat adequate portions pancakes, toast, & bagels Fist, palm, and plate rules Add low-fat granola to cereal, oatmeal, or Eat quality, healthy foods combining complex yogurt carbohydrates, lean protein, & healthy fat at each meal & snack and lots of water Put nuts on salad, tuna, in cereal & trail Eat more carbohydrates in the morning, mix daytime, & around exercise. Eat a smaller Mix high-calorie protein powder with 2% quantity at dinner & late at night; use the fist milk rule at dinner Drink shakes made with low-fat chocolate Avoid refined carbohydrates, fried food, milk alcohol, high fat foods, baked goods/pastries/doughnuts, creamy 29 Eat a PBJ sandwich as a “dessert” post 30 meals sauces/spreads/dips
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Choosing Quality Calories “Underrecovery” & Nutrition
Quality Not Quality Underrecovery -Oatmeal Pop-tarts, Corn Flakes Failure to fulfill current recovery demands -Whole wheat bagel Croissant Can lead to progressive fatigue and underperformance -Whole wheat crackers Chips Nutrition Recovery -Egg white omelet & Egg & sausage Pre-run/workout fuel so body has energy to train biscuit Fueling immediately post-run/workout with 2 pc. WW toast carbohydrates, fluids, and some protein to promote -Energy Bar & fruit Candy bar & Coke muscle carbohydrate (glycogen) re-synthesis and repair -Grilled chicken, brown Creamy alfredo chicken of lean muscle mass tears rice, green veggies pasta & Fueling on the “off-day” breadstick Off-day is a chance to recover nutritional status to 100% -Salad w/lean turkey, Sweet & Sour chicken stir fry Athletes should consume meals and snacks as frequent as training days including carbohydrate, protein, healthy nuts, fruit, & wheat toast fat, & lots of fluids
-Low fat yogurt w/fruit Frozen yogurt w/topping The “Gas Tank” – if you end Saturday with no gas in your 31 32 -Peanut butter crackers Cheez-its or cookies car and add no fuel on Sunday, even though the car just sits still, will it have gas on Monday morning? No…still
Sports Nutrition Goals For More Information…
ENERGY : Eat often all day; approximately 5-7 meals/day www.texashealth.org/benhogan Fuel adequately every day; try not to Click on “Sports Nutrition” on the left skip meals and snacks…be prepared hand side & click on specific handouts RECOVERY : Just as important as training General Nutrition Pre, During, Post-Exercise Eating If recovery is not adequate, carbohydrate stores will not be Hydration replenished & you will start with a Healthy Grocery Shopping decreased amount of energy next time Eating Out/Fast Food Eating you train or compete Healthy Breakfast Weight Loss/Weight Gain HYDRATION : Drink fluids all day, not just 33 around exercise 34
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