WINForum Sports Nutrition Game Plan

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WINForum Sports Nutrition Game Plan
SoccerPalooza 2009

• Emily Edison, MS, RD, ACSM-HFS
• Western Washington WINForum Coordinator
• Owner, Momentum Nutrition Fitness
• Monique Burton, MD (Sports Medicine)            
  
• UW Medicine, University of Washington

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What does the research say?

• Eating breakfast boosts performance on and off
  the field
• Eating frequently throughout the day helps you
  stay LEAN
• Fueling before, during and after exercise
  improves play and recovery
• Fueled athletes WIN!

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Energy Filled Eating Plan

• Breakfast
• Snack
• Lunch
• Snack
• Dinner
• Snack (optional, are you hungry?)
• Time meals and snacks no more than 3-4 hours
  apart

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Nutrition Pre-Exercise

• Eat foods you feel comfortable with
• Choose high carbohydrate foods, moderate in
  protein, and low in fat
• Allow plenty of time for food to digest
• 3-4 hours for a large meal
• 2-3 hours for a smaller meal
• 1-2 hours for a snack

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Breakfast is for Champions
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Breakfast Build a base

• Did you know? People who skip breakfast (and
  other meals) tend to have a slower metabolism and
  less energy
• Eat 1/3 of your calories at BREAKFAST
• Quick ideas (3 or more foods)
• Whole grain bagel w/cream cheese and fruit
• Granola and nuts cereal w/ milk and fruit
• Toaster waffles with peanut butter, milk and
  fruit
• Microwave Egg Sandwich, fruit, granola bar

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DOESNT EAT BREAKFAST
EATS BREAKFAST
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Whats next?
LUNCH (Pre-event meal 2)
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Meal ideas for Lunch

• Meal should be carbohydrate driven with protein
  and a little fat
• 3 or more foods
• Turkey Sandwich, Mango, String Cheese
• Chicken Burrito, Berries, Milk
• PB and J, Low Fat Yogurt, Banana
• Ham and Cheese Rollup, Juice, Wheat Crax

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Snack AttackLow in fat, high in carbs!

• Sports Bars that provide a little fat and protein
  (i.e. Luna or Clif Bar)
• Low-fat muffin and skim milk
• Microwaved egg (1.5 min) on English muffin
• Hot cereal in a cup w 1 cup soy milk
• Fruit and yogurt w whole wheat bagel
• Yogurt with granola
• Toaster Waffle w peanut butter and jam
• String cheese and fruit
• Boost sport drink
• Fig Newtons
• Crackers
• Carnation Instant Breakfast

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Game On!Nutrition during exercise

• Replace fluid losses and maintain blood glucose
  for performance
• 30-60 g CHO/hour 16oz Gatorade/hr

• Eat snacks provided at
• half-time
• Drink fluids throughout game

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Post Exercise REFUEL

• REMEMBER 3 Rs
• Replace (carbs) Re-hydrate, and Recover
• Eat/drink carbohydrate and protein IMMEDIATELY
  following practice (within 30 minutes)
• Chocolate Milk
• Fruit and Yogurt
• Then eat a meal (within 1-2 hours)
• High carb, low fat, moderate protein
• REST

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AKA Dinner

• Carbohydrate driven meal with lean protein and
  healthy fat
• Divide plate into thirds
• Samples
• Salmon, green beans, brown rice, milk
• Chicken and veggie pasta, green salad, milk
• Quinoa salad, steamed broccoli, yogurt parfait

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Why Chocolate Milk?

• Recent Study Stager et al (IJSN2006)
• Chocolate Milk and Gatorade equally effective in
  refueling athletes for repeated bout of exercise
• Endurox R4 50 less time to exhaustion
• Perfect 41 ratio

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Healthy Sport Nutrition
Learn more use sites like www.WINForum.org www.ea
tright.org www.mypyramid.gov
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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 c)
• A couple extras (cookie, salad dress)

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Lose the fat, keep the muscle.

• Eat the most when you need the most (during the
  day)
• Choose high carb, high protein foods
• Choose Baked or Grilled, not fried.
• Limit sugary foods, like POP/SODA.
• Do not skip breakfast and pack all your calories
  in at dinner.

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GOOD CARBS vs OCCASIONAL CARBS

• Whole Grains
• Dairy
• Pasta
• Rice
• Potato
• Corn
• Fruits
• Veggies

• Watch for
• THE C WORD
• Chips
• Cookies
• Candy
• Cakes
• Crispy Stuff
• Creamy Stuff
• Coke

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Tips for Gaining Weight

• Eat three meals/day, every day
• In addition, at least two snacks (before bedtime
  can be helpful)
• Drink caloric beverages between meals
• Make higher calorie choices
• Choose Banana instead of apple
• Pick Granola over Cheerios
• Eat plenty of pasta and bread with meals
• Go for seconds- even if you dont finish them

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I am always eating.
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Top Sport Nutrition Tips!

• NEVER forget breakfast
• PLAN snacks and meals to eat throughout the day
• Drink plenty of water
• Plan down time to REST

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Use your nutrition game planto WIN!