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The Power of the SpoonSports Nutrition
Terri Brownlee MPH, RD, LDN Regional Director of
Nutrition Bon Appétit Management
Company askterri_at_cafebonappetit.com www.circleof
responsibility.com
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Carbohydrate foods are essential for sports
performance!
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High intensity activities require carbohydrate

• Provides energy to cells for activity and body
  functions such as breathing, brain activity and
  digestion.
• Primary fuel for muscles
• Excess ? stored as glycogen
• stored as fat
• Sources include
• Sugars sugar, honey, molasses, fruit
• Complex grains, rice, pasta, cereals, potatoes
  and vegetables

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But make them count

• Less sugar / processed
• Choose all meals
• Whole grain breads
• Whole grain pasta
• Cereals
• Baked / roasted potatoes
• Beans
• Brown rice
• Whole grains
• Fruits / vegetables

• During exercise gt60min
• Dilute carbohydrate
• Sports drinks
• Water plus sports bar
• Gels

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Whole Food Carbohydrates

• Health Benefits
• -- ? fullness
• -- ? fiber
• -- ? satiety
• -- ? nutrition
• (nutrient density)

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Carbohydrate for Recovery!

• Fluid replacement is 1 priority
• Water is best
• Need to start refueling within 15-30 minutes
• Carbohydrate ? replenish muscle fuel
• Consume carbohydrates protein within 2 hours
• Protein aids in reloading muscle fuel
• 1 part protein to 3 parts carbohydrate

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Proteins role the muscle builder?
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More protein ? more muscle

• Maintains body tissue and in combination with
  exercise is needed to build muscle tissue.
• Can be used for energywhen other fuel is not
  available.
• Sources include
• Choose more lean skinless poultry, fish,
  shellfish, lean red meat/pork/veal, skim milk
  dairy
• High fat marbled meats, poultry with skin, whole
  dairy products, eggs, bacon, sausage

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Adequate protein

• Adequate protein and with energy from
  carbohydrate training muscle
• Adequate protein
• Adequate .5 grams/lb
• Maximum 1 gram/lb
• FOOD is still the best source of protein
• Total CALORIE intake is important (500/day)

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Protein Sources

• Meats (poultry, fish, beef) 7 grams/oz
• Eggs 1 whole or 3 whites 7 grams
• Vegetarian meats 5-21 grams/serving
• Starch and grain group 3 grams/serving
• Vegetable group 2 grams/serving
• Milk and yogurt group 8 grams/serving
• (8 oz meat, 2 cups grains, 2-1/2 cups veg, 3
  cups milk ? 108 grams protein)

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The role of dietary fat
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Too much or too little fat is not healthy

• Concentrated source of calories
• Use healthy fats to meet basic energy needs
• Healthy fats useful in meeting high energy needs
• Fat burns in flame of carbohydrate
• Fat before exercise? fat intake close to
  exercise or ? sluggish, slow, bloated, full
• ? cramping, GI distress

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Choose healthy fats

• Use small amounts at most meals
• High fat / high calorie foods ? leaner choices
• Pizza with salad / fruit
• Grilled chicken with french fries
• Choose
• Olive and canola oil, nuts, low fat condiments,
  low fat salad dressings

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You Must EAT for Optimal Sports Performance

• Requires All
• Carbohydrate
• At all meals/snacks
• Fat
• Focus on types more than amount
• Protein
• Need regular intakemost important in rest
  and recovery

Fruits and Vegetables
Whole grains and starches
Lean protein
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For Optimal Sports Performance

• Consider preparation methods
• Choose more baked, broiled, grilled, steamed
• Occasional friedbut not daily
• Consider portions
• Large meals need 4-6 hours to digestbest in
  recovery time
• Eat smaller portions, less fat closer to event
• Timing is essential

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Meals and Snacks

• Pre-exerciseprepare your body all day!
• Do not skip meals
• Eat within 1 hour of waking
• Eat 4-6 times per dayevery 3-4 hours
• Drink fluids all day
• Closer to exercise, focus on carbohydrate rich
  foods that are lower in fat and protein.

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High performance choicesSnacks

• Consume 150-300 calories 1/2-1 hour before
  exercise.
• Choose high carbohydrate, low-fat option with a
  small amount of protein is best.
• Examples
• Trail mix
• Granola bar with nuts
• Fruit low-fat cheese or yogurt
• Crackers, bread or bagel with
• low fat cheese, turkey, tuna or peanut butter
• Cereal skim milk
• Sports bars
• Find what works and stick with it!

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High performance choices Breakfasts

• Lower sugared cereals, skim/1 milk, fruit
• Whole grain bagel, PB or low fat cream cheese,
  fruit, yogurt
• Hot cereals topped with nuts, sprinkle of brown
  sugar, fruit, skim milk
• Egg white omelet filled with veggies, whole wheat
  toast or breakfast potato, fruit, skim milk
• Yogurt smoothie with whole fruit, whole wheat
  toast

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High performance choices Stir-fry

• Ask for minimal oil or sautéed in broth or water
• Choose lean meatsgo for seafood, chicken, tofu
  or tempeh
• Get more veggieseven pull from salad bar to get
  the mix you like
• Pick a whole grain rice or noodle
• Have it your way with sauces---ask for sauces on
  the side so you can control how much you get

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High performance choices Deli

• Choose whole wheat breads for the best nutrition
  and fiber
• Fill with lean meatsgo for sliced turkey,
  chicken or ham
• Go easy on red meats, processed meats and mixed
  options like tuna and chicken salad
• Keep cheese to 1 slice
• Pack on the traditional veggies such as lettuce,
  tomato and onion but branch out to cucumbers,
  peppers, sprouts, roasted vegetables,
  avocadoswhatever your mind can imagine
• Go for mustard, ketchup, relishes, hummus as
  spread over mayonnaise
• Pair with nutrient dense sidesveggies, salad,
  fruits, yogurt

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High performance choices Pasta

• Choose whole wheat pasta
• Choose less pasta bulk up with vegetables
• Pair with vegetables and lean proteins for volume
  and fullness
• Beware of the stuffings---most lasagnas,
  raviolis, manicottis and tortellini are loaded
  with full fat diary products
• Stick with tomato-based sauces

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High performance choices Salad Bar

• Start with loads of fresh dark greens
• Add a rainbow of colors from a variety of
  fruits and vegetables
• For best energy and lasting fullness include
• Whole grains or beans
• Lean protein such as chicken, turkey, tuna, tofu,
  cottage cheese or low fat cheese
• Healthy fat from nuts, seeds, tofu
• Go for low fat dressing, vinegar with oil or
  small portion of full fat dressings.
• Be ware of high calorie pre-mixed salads,
  full-fat cheese and croutons

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High performance choices Grill

• Choose burger occassionally and when you do
• Choose whole grain buns with plenty of lettuce,
  tomato, onion
• Opt for grilled chicken, fish or vegetarian
  burgers
• Add fruits, vegetables or side salad for balance
• Be cautious with high calories condiments and
  toppings such as cheese, bacon and mayonnaise
• Bon Appetit uses 100 nonhydrogenated canola oil
  in all our fryers

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Hydration is critical to success!
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Thirst is not your best guide for hydration

• Thirst and dry mouth occur at 1-5 loss of body
  water
• As soon as mouth is moist, thirst decreases
• Losses can be significant2 quarts per hour
• 1 pound lost 16 ounces fluid
• Drink before, during and after events

• Guidelines
• Drink extra the days before64 ounces
• 16-20 oz. 2-3 hours before the event
• 8-16 oz. immediately before the event
• Aim for 4-8 oz. every 15-20 minutes during the
  event
• As much as you can after the event (20 oz for
  every pound lost)

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Beer alcohol, Coke caffeine

• Alcohol and caffeine have diuretic effect
• Has negative effect on hydration status
• Do not to consider these in total fluid intake
• Total daily fluid intake
• .3 X current weight ounces fluid per day
• Best fluids water, milk, 100 juicesave sports
  drinks for the field

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Having a Healthy Relationship with Food
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Examine Your Attitudes and Beliefs

• Whole foods provide the best nutrients
• Carbohydrate, protein and fat all provide
  essential fuel and nutrients
• Timing and regular food intake is critical
• The best diet is not perfect but rather
  moderate and balanced
• Rigid thinking regarding nutrition can have
  serious consequences
• Supplements can not make up for a poor diet

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Honor Hunger and
Recognize Fullness

• Retraining your body to recognize
• Hunger
• Fullness
• Satiety takes time

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Disordered eatingred flags

• Preoccupation with weight, food, calories etc
• Refusal to eat restrictions
• Anxiety and fat talk
• Feeling fat despite weight loss or reasonable
  weight
• Denial of hunger
• Eating differently in public
• Food rituals
• Avoidance of food situations

• Use of laxatives etc.
• Withdrawal from friends and activities especially
  re food
• Food, weight, dieting become primary focus
• Disordered eating involves less frequent practice
  but slippery slope to full blown eating disorder.

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Helping Each Other

• Watch your diet talkbe an example
• Encourage non-dieting principles
• Encourage healthy focus
• Recognize and refer to professionals
• Use Campus resources
• Bon Appetit resources
• ADA www.eatright.org

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Getting help

• Seek professional advice
• Expect normal anxiety
• Prepare for the long haul. Creating a healthy
  relationship with food is a process.

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Resources

• Terri Brownlee, MPH, RD, LDN
• askterri_at_cafebonappetit.com
• Circleofresponsibility.com
• Nutrition information
• Portion Gallery
• Basic calorie guide
• On line journal

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Terri Brownlee MPH, RD, LDN Regional Director of
Nutrition Bon Appétit Management
Company askterri_at_cafebonappetit.com