* Bindee Eberle, MS, RD, CSSD, CSCS USA Gymnastics Webinar May 7, 2014 * *Healthy athletes *Nutrition for growth *Nutrition for performance *Nutrition for recovery *Nutrition for injury healing * *Age and level *Intensity of training/hours of workout *Rate of growth * *Healthy Nutrition *Adequate macronutrients for growth and energy *Correct calories for healthy weight *Micronutrients to prevent deficiencies *Adequate fiber *Adequate fluid * Performance Nutrition: All of the above PLUS: Stable blood sugar Nutrients for rapid muscle recovery Micronutrients for optimal energy production and muscle contraction Manipulation of dietary fiber * All of the above PLUS: LEAN Eating: Higher protein Moderate carbs Moderate healthy fats * Provides the building blocks (amino acids) for: muscle for growth and repair hormones enzymes antibodies transport and storage of small molecules * Leucine* Isoleucine Valine * Turns on the “switch” to build muscle Spares muscle when calories are low Muscle levels decrease after hard exercise Doesn’t work as well if dietary protein is low * Milk and Milk Products Eggs Meats and fish Soy products Whey protein* * Beef and Red Meat– about 5g of fat per 3oz serving Top round London Broil Eye of Round roast Filet * Beef and Red Meat – Beefalo Buffalo (Bison) Beef jerky, plain Game meat (Elk, Venison) Flank Steak Ground Beef – Extra or Extra Extra Lean * White meat poultry, turkey jerky Pork – center-cut loin chops pork tenderloin Lean ham Canadian bacon Eggs and egg whites * Dairy – low fat (1%) and non-fat: Milk Yogurt Greek Yogurt Cottage Cheese, low fat or fat free Reduced fat cheeses (6g fat or less per svg) * Soy Products – keep to a minimum Vegetable Protein Powders – other than soy Whey, Casein, and/or Egg Protein powders or bars * Fuel Source for High-Intensity Exercise Meals should include low-glycemic, slow- digesting carbs (starches and fiber) Use high-glycemic carbs (fast digesting, lower fiber, sweeter) just before, during and within 45 minutes after training * Beans and legumes (lentils, split peas) Whole grains, seeds Oats Brown or colored rice Whole Wheat and other grains Quinoa, wild rice, hemp * Digest and absorb more quickly than complex carbs Usually lower in fiber than complex carbs Usually are sweeter * Sweeter fruits – grapes, bananas, pears, pineapple Juices – apple, grape, orange, cranberry, pineapple Sports drinks Honey or similar sweetener Sugar * Refined white flour/white sugar Digested quickly Can be paired with protein Empty calories Not the best choice for athletes * Fuel for low-intensity exercise Building blocks for regulatory compounds in the body Important for immune function Extremely important in recovery * Best eaten long before or after workout Just before or during workout, fats should be kept at a minimum Long digestion time * Vegetable Oils – Olive, Canola, Peanut, Corn, Soybean Sunflower, Flaxseed, Coconut, etc Olives, avocados Nuts, nut butters, seeds Fatty fish – salmon... * Extremely important to athletes Help minimize damage from exercise Most important after training and before bedtime for recovery Color at every meal and snack * Best Sources: Deeply colored fruits and vegetables Walnuts Pinto beans Molasses Tea, especially green tea Dark Chocolate * *Trending new research.... *Cherries and cherry juice *Beets and beet juice *Pomegranates/juice * Breakfast: Pro - 1-3 oz (7-21g) S-Low Carb 1-2 svgs Fast Carb – 1 svg Healthy fat – 1 svg * 1-2 eggs or 2-4 egg whites 1 cup oatmeal w/honey and milk + ground flaxseed or nuts Or Protein Smoothie w/fruit or juice + flaxseed, nuts or nut butter * Snack: 125-200 calories Protein - 1-2oz (7-14g) Carb - 15 -30g or Healthy Fat – 7-10g * String cheese + 1 small apple Cottage cheese + fruit 4 Whole grain crackers + 1 T nut butter Hummus with vegetables Muscle Milk Light Greek Yogurt, low fat granola, raisins * Lunch: Pro - 2 – 4oz (14-28g) Slow Carb - 1-2 svgs Fast Carb – 1svg Healthy fat - * Sandwich – 2-4oz meat 2 svgs whole grain bread Mayo or avocado Juice box or sweet fruit * Peanut butter sandwich with jam or honey Non-fat milk or yogurt Sweet fruit – grapes, banana... * Pre-Workout: Pro 1-2oz (7-14g) Fast Carb – 25-35g ~ 150-200 calories * Pre-Workout/Post-Workout: cottage cheese and jam or fruit yogurt Greek yogurt with honey and ½ banana 1-2 oz jerky and juice box Muscle Milk Light ½ meat sandwich + juice * Dinner or Post-Workout Meal: 3-4 oz lean protein (21-28g) 1-2 cups dark green/colorful vegetables or fruit 1-2 T healthy fats ½ serving starchy carbs (1/2 cup) * Dinner or Post-Workout Meal: Grilled chicken breast (medium size) 1 ½ c (or more) colorful salad with tomatoes, peppers, beets, etc + vinaigrette dressing ½ cup cooked broccoli ½ small sweet potato or ¼ - ½ c brown rice * FULL MEAL – 2 or more hours before or within 2 hours after training PRE-WORKOUT – 15-60 min prior POST-WORKOUT – 15-45 min after – fast acting carbs and fast-acting protein is most optimal * After school – 1.5-2 hours: snack before, no snack break, but food available if they need it. - 2.5 – 5 hours – late training: meal or ½ meal after school, snack during training, ½ meal or light meal immediately after. - 2.5 – 5 hours - immediately after school – fast- digesting snack, more calories at snack break (longer break?), full recovery meal within 1 hour after. * Split Training: Pre-training - morning: 200-300 calories of fast carbs and fast protein Snack break: more calories + small healthy fat (nuts, nut butter) + fast carbs + protein Post-training: light breakfast meal within 30-45 min * Split Training: afternoon Ex: 4:00 – 7:00 Pre: 150 calorie snack – protein/fast carb During: 100 – 150 calories* – protein/fast carb Post: Recovery meal within 45 minutes * Bars – 100 – 150 calories Protein 7-15g of whey, soy* moderate carbs (10-15g) lower fat (5-8g) add carbs, i.e. juice, fruit * Protein Powders: Whey, egg, casein, soy, vegetable proteins Should contain all Essential Amino Acids Lower carb (6 g or less) Low fat (2g or less) * Bars: Pro Carb Fat Fiber Type Simple Truth - 210_21_14_8_1 Soy, whey Pure Protein – 180_19_18_4_0 Milk, whey Kid Z Bar – 110_2_23_2_3 Grain/soy Luna Fiber – 120_2_24_4_7 Grain Power Bar – 240_8_45_3.5_1 Soy * Protein/Carb sports drinks and gels: Pediasure drinks Accelerade Accel Gel Cherribundi Nutrition: Calories: 120 Calories from fat: 10 Total Fat: 1g Saturated Fat: 0g Trans Fat: 0g Cholesterol: 10mg Sodium: 190mg Potassium: 65mg Total Carbohydrate: 21g Dietary Fiber: 0g Sugars: 20g Protein: 5g Vitamin A: 0% Vitamin E: 100% Vitamin C: 100% Calcium: 4% Magnesium: 30% Iron: 0% * *Contact *Bindee Eberlee *[email protected] *Website *www.sportsmenus.com Thank you!! .