Eat To Compete:

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Eat To Compete

• High Performance Nutrition for the Busy Athlete

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Primary Factors that Affect Athletic Performance

• Genetics
• Training
• Nutrition

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Rewards of High- Performance Nutrition

• Train longer and harder
• Delay fatigue
• Help your body recover faster after working out
• Perform much better overall

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Carbohydrates are the 1 Source of Energy for
Your Muscles

• Carbohydrates

Muscles
Glucose
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Nutrients the bodys fuel

• Carbohydrates primary fuel source
• Protein used for repair maintenance
• Fat secondary fuel source
• Water most essential nutrient
• Vitamins colorful foods first
• Minerals supplements second
• Fiber 20-35 grams per day

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Nutrient Distribution

• Each meal should contain the following estimated
  calories from the 3 fuel sources

55-65 carbohydrates 15-20 protein 20-25 fat
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Digestion Time of Nutrients
4 hours
2 hours
1 hour
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Protein Needs of Athletes

• Take your body weight and divide it by 2
• Grams of protein needed per day for athletes

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Sources of Protein
Amount Grams of Protein

• Milk (1 cup) 8 grams
• Tuna (1 oz) 7 grams
• Meat (1oz) 7 grams
• Egg (1) 7 grams
• Cheese (1 oz) 7 grams
• Beans (1/2 cup) 7 grams

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What About Protein Supplements?

• Danger in dehydration
• Unnecessary
• Eat plenty of protein
• Expensive
• Contain small amounts of protein compared to food

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Eat To Compete

• Pre-Competition Nutrition

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Guidelines for Choosing the Best Pre-Event Meal

• Provide athlete with foods he/she likes
• Choose foods rich in carbohydrates, moderate in
  protein, and low in fat
• Avoid sugary foods right before exercise
• 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
• Liquid foods leave stomach faster than solids
• Always eat familiar foods before competition
• Drink plenty of fluids before competition

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All Day Events

• Time All day event like state meets/games,
  tournaments, etc.
• Meals Days before event eat high carbohydrate
  meals and drink extra fluids
• Day of Eat breakfast depending on tolerance
• Snack on wholesome carbohydrate foods about
  every 2 hours to keep blood sugars normal
• Drink fluids

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Eat To Compete

• During Post-Competition Nutrition
• Hydration is essential

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Hydration Fluid Replacement

• Our body is water 60 water
• 120 lb person has 72 pounds of water
• Most individuals need 8-10 cups of water per
  day
• Calculate your needs Take your body weight
  divide by 2 ounces per day.

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Effects of Dehydration

• Decreased performance
• Disrupts electrolyte balance
• Decreased plasma volume
• Decreased stroke volume

• Decreased cardiac output
• Increased heart rate
• Increased body temp
• Increased risk of heat illness

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Signs of Dehydration

• Thirst
• General discomfort
• Headache
• Nausea
• Vomiting
• Heat sensation in head or neck

• Chills
• Decreased performance
• Dizziness
• Confusion

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Fantastic Fluids for Fantastic Performance

• Water is one of the most important nutrients in
  your sports diet.

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How Much is Enough?

• Before exercise
• Up to two hours before event, drink at
• least 16 oz. of fluid
• 5 to 10 minutes before event, drink 4 - 8 oz. of
  fluid
• During exercise
• 8 oz. of fluid every 15 - 20 minutes
• After exercise
• Drink 2 cups fluid for every pound lost

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Choosing the Right Fluids During Exercise

• Cold water
• absorbs quicker
• tastes better
• cools down body temperature in warm weather
• economical
• Fluid replacement beverage
• provides carbohydrates and electrolytes
• Increases thirst for water
• Consider if exercise is continuous and lasts
  longer than 90 minutes

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SPORTS BARS DRINKS - Are they for you?

• Convenient snack
• Portable
• Promote pre-exercise eating from its calories
  (150-300 calories/bar)
• Helps replete glycogen stores after exercise
• Most claim they are highly digestible... Trial
  Error
• Expensive (55 million dollar industry for 2004)

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Your Game Plan for High-Performance Nutrition

• Eat a variety of high-carbohydrate, moderate
  protein, low-fat foods
• Drink enough fluids to avoid dehydration
• Take supplements only when necessary

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Breakfast Blasts

• Whole grain cereal or toast
• Orange
• V-8 Splash or juice
• Low fat milk or yogurt
• Egg, cheese or low fat meat

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Breakfast Blasts

• PBB - peanut butter with banana on whole wheat
• Carnation Instant Breakfast with Low Fat Milk
• V-8 Splash or juice

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Backpack Benefits

• Dry cereals
• Breakfast bars
• Cheese sticks
• Fresh fruits (bananas, oranges, canned fruit)
• Popcorn
• Crackers with cheese/peanut butter

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Food Choices to Make

• Instead of Choose
• Soft drinks 100 juice
• Fried foods Grilled/Baked
• Whole milk Low-fat milk
• Salad dressings Low fat dressings
• Cookies Soft serve yogurt
• Chips Veggies with dip

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Nutrition Gimmicks

• Most nutrition gimmicks targeting students focus
  on increased athletic performance, increase
  energy, or losing weight
• If it sounds too good to be true, it probably is.
• Read all the info, not just the headlines

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Sports Nutrition Trivia

• The percentage of calories that should come from
  carbohydrates is
• 40
• 60
• 80

The answer is 60
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Sports Nutrition Trivia

• A food with a high glycemic index converts to
  sugar rapidly. When should an athlete consume
  this type of food?
• Right before the event
• One hour before the event
• After the event

The answer is after the event - to replenish the
muscle glycogen stores
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Sports Nutrition Trivia

• The minimum number of cups of water recommended
  per day is
• 4
• 6
• 8

The answer is 8 cups per day Note one cup 8
ounces
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Sports Nutrition Trivia

• Which of the following is a high glycemic index
  food?
• Pinto beans
• Apple
• Fruit Juice

The answer is fruit juice. Crackers, breads,
potatoes are also high glycemic index foods.
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Sports Nutrition Trivia

• The Best fuel for an athlete is
• Protein
• Carbohydrates
• Fats

The answer is carbohydrates.
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Sports Nutrition Trivia

• The body prefers which two fuels for energy
  during activity?
• Carbohydrates Fats
• Carbohydrates Proteins
• Proteins Fats

The answer is Carbohydrates and Fats
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Sports Nutrition Trivia

• Salt supplements are essential for athletes
• True
• False

The answer is False
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Sports Nutrition Trivia

• Colas and Tea are great fluids for athletes
• True
• False

The answer is False
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Special Supplement for Coaches - Category A
supplements

• Category A Supplements - those that may be
  recommended for athletes
• Substantial scientific evidence
• With promise of benefits
• Sports Drinks (gatorade, powerade)
• Liquid Meal Supplements (Boost, CIB)
• Sports Bars
• Sports Gels
• Multi-vitamin and mineral
• Iron and calcium supplements

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Special Supplement for Coaches - Category A
supplements

• Category A Supplements - those that may be
  recommended for athletes older than 18 years of
  age
• Creatine
• Bicarbonate
• Glycerol
• Antioxidant supplements
• Sick packs - Zinc Vitamin C
• Glucosamine

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Special Supplement for Coaches - Category B
supplements

• Those supplements with no substantial scientific
  evidence
• HMB
• Glutamine
• Carnitine
• Chromium
• Ginseng/herbals
• Coenzyme Q10
• Amino Acids
• Medium Chain Triglycerides

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Special Supplement for Coaches - Category C
supplements

• Banned!
• DHEA
• Androstenedione
• Androstenediol
• Ephedra

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Closing Comments

• Adolescents obtain the majority of food and
  nutrition information from parents, TV, and the
  school environment
• Exposure to older athletes and magazine articles
• Teachers, coaches, and doctors are twice as
  likely to be information sources to students -
  information must be reliable.
• Encourage children to eat healthy and serve as
  role models
• Body image and weight can be an issue. Focus on
  sporting performance and not on SIZE!

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The EndThank You!
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Nutrition Performance - Coaching Tips -NCAA

• Nutrition, optimal body composition and body
  image are current issues of concern for college
  student athletes.
• Both weight gain AND weight loss are
  student-athlete concerns.  This is true for males
  AND females.
• Graduating student-athletes should be counseled
  on the effect of decreased activity on dietary
  needs and how to maintain a healthy weight during
  life after college.
• Proper nutrition is key to optimal performance.
• Select restaurants that offer healthy food
  choices when traveling, this includes fast
  food.  Also, make sure the athletes eat enough
  before and after competition.
• A tight uniform doesnt necessarily result in a
  competitive advantage.  Consider body image
  concerns when choosing uniforms, especially
  shorts.
• Avoid frequent weight / body composition
  checks.  A student-athlete should be focused on
  their performance and workout, not worrying about
  their weight.

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Nutrition Performance - Coaching Tips -NCAA

• Eating disorders are contagious and can spread
  through a team.  Have a plan ready in case
  suspicious behaviors arise.  Know who to talk to.
• Avoid inappropriate comments such as
•           You look like youve lost weight are
  you on a diet?"
•           You need to lose five pounds in the
  next week."
• Instead, incorporate positive comments and
  actions into your routine, such as
• If our team conditions more, itll raise our
  level of competition.  By becoming
  more fit, well have a steady foundation to build
  on.  Lets do this together.
• Study how proteins, carbohydrates, fats and
  sugars affect your performance and your
  body.  Discuss how many servings a
  student-athlete should eat a day -- during
  preseason, in season and postseason.  
• If you must confront student-athletes on any
  weight or body composition issues, discuss your
  concerns and ideas with nutritional and medical
  personnel first and see how they suggest handling
  it.  In most cases, coaches should be removed
  from this process.
• Maintain confidentiality with any weight or body
  composition information. 

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Nutrition Performance - Student Issues

• Prioritize your health.  Remember your current
  decisions regarding food, exercise and body
  weight impact you today and for the rest of your
  life.
• Be sensitive to your body.  Warning signs like
  fatigue, sluggishness, irregular or no menstrual
  cycle or chronic pain are medical issues that
  should not be ignored.
• Realize hydration is important and your body
  weight may fluctuate due to water retention,
  especially in females.  This is normal.
• Modify weight added for sport to a healthy level
  upon completion of college athletics.  You should
  maintain a weight and fitness level appropriate
  to your profession and lifestyle after college.
• Understand that for each student-athlete there is
  a UNIQUE body composition for performance.  
• Realize the same volume of muscle weighs more
  than fat.  

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Nutrition Performance - Student Issues

• Know that team weigh-ins or body composition
  measurements are not acceptable unless for health
  issues.  
• Engage in conversations regarding any weight or
  body composition modifications with nutritional
  and medical personnel and the student-athlete. In
  most cases, coaches should be removed from this
  process.
• Include defined performance measures (e.g.
  vertical jump) as a part of any weight
  modification program to determine if performance
  truly is impacted.
• Understand healthy nutrition choices and ask for
  help from appropriate health professionals (i.e.
  athletic trainer, team physician, dietitian,
  etc.) if you need more information.
• Know where to go for help regarding a teammates
  or a coachs behavior before a problem
  exists.  Disordered eating can be contagious
  among teams through peer pressure.