Fueling for Football

1. Fueling for Football Katie McInnis, RD Doctoral Candidate, Nutritional Sciences

2. What is performance nutrition? • Fueling the athlete before, during and after their sporting event to maximize performance and recovery time • Providing adequate but not excessive energy from carbohydrate, fat and protein specific to age, nutritional requirements and sport • Personalizing diet taking into account personal preferences and tolerances • Nutrient Timing

3. The Role of Nutrition

4. The Role of Nutrition

5. Effects of Poor Nutrition • Fatigue • Decreased performance • Weight loss or gain • Injury • Micronutrient deficiency • Prolonged soreness • Anemia

6. Food is Fuel • Food is the fuel that athletes use to practice and compete at their best • Under-fueling can cause performance to suffer • High school athletes tend to: • Skip breakfast • Eat at least one meal at school • Come to practice 4-5 hours after their last fueling

7. Grab & Go Breakfast Ideas • Oatmeal, 1% milk, frozen berries • Homemade “McMuffin” • Whole wheat bagel or toast with peanut butter/jelly & glass of 1% milk • Scrambled eggs wrapped in tortilla, topped with low fat cheese & salsa • Smoothie with scoop protein powder • Yogurt parfait

8. Maintaining your Fuel Tank • Eat breakfast- even if it’s small • Liquid meal supplements may be useful when in a hurry or during long periods of time without eating • Focus on “grab & go” foods • Focus on foods with carbohydrate and protein

9. Daily Requirements • 50% of calories should come from carbohydrate • If getting adequate calories, most teen athletes do not have increased protein requirements • Studies suggest most adolescent athletes ingest adequate protein to meet athletic needs • Fat intake should comprise 20-35% of total calories • Nuts, seeds, oils, seafood

10. Athlete’s Plate- Easy Workout Day

11. Athlete’s Plate- Moderate Workout Day

12. The Athlete’s Plate- Hard Workout Day

13. Pre-Game • Most of the pre-game meal is dictated by what the athlete can tolerate • Ideally, give a snack high in long-acting carbohydrate, low in fat • Oatmeal • Wheat bread • Cheerios • If giving a fast-acting carbohydrate, athlete must have carbohydrate during competition • Gatorade • Gels • Juice (not recommended) • NO energy drinks!

14. During Game • If athlete primed with short-acting carbohydrate, fuel must be provided in small increments throughout competition starting at beginning • If athlete primed with longer-acting carbohydrate, sports drink needed after ~30-45 mins of competition • In summer, athletes prone to cramping MUST have electrolyte solution ready • Gatorade

15. Post-Game • Feed as soon as possible • Greatest potential for recovery when athlete eats <30 mins following competitions • Refuel with something that provides carbohydrates and proteins in ~ 4:1 or 3:1 ratio • Chocolate milk! • White bagel and 2 Tbsp peanut butter • Eat a complete meal 1-2 hours after immediate snack

16. Recovery snacks What is the best option for a recovery snack?

17. Recovery snacks What is the best option for a recovery snack?

18. Dehydration • Can cause: • Muscle cramps • Joint pain • Dry mouth • Fatigue • Nausea • Exhaustion • Heat stroke • Headache • Increased recovery time • Decreased immunity • Increased muscle soreness

19. Hydration Needs • In adolescents, dehydration of 1% can negatively affect performance • Calculate sweat rate • Weigh before and after event • For every pound lost, replace with 16-24oz fluid • Check the color of your urine in the am • Stage 1-3 is hydrated, >3 indicates dehydration

20. What counts as fluid? • Water • Flavored water drinks (Crystal Light) • Sports Drinks • Tea • Coffee • Fruit juice • Smoothies • Jello • Soup • Fruits • Vegetables

21. Hydration on Game Day Including sodium at meals/snacks as well as post-practice can help retain ingested fluids, stimulate thirst and replace electrolytes

22. Fluid Fumbles • Avoid sweetened beverages such as soda, lemonade, sweet tea, “energy drinks,” etc. (unless you are trying to gain extra fat) Check out the amount of sugar in these drinks! This will make your energy crash and be stored on your body easily as fat. Not performance fuel! “Energy Drinks” not only have excessive sugar, but also are high in caffeine, and other stimulants. Some may even have banned ingredients. If you need one of these to have energy, something is not right with your fueling plan – ask to see the sports dietitian!

23. Supplement Savvy • All natural ≠ safe or legal • Ingredients can have several different names. • Even protein powders or energy drinks may contain banned substances. • Be careful of: “fat burning,”“thermogenic,” or “anabolic.” • Also those ending in: -ione, -one, -ine, -ol, or –ide. • Just because a label does not list a banned substance, does not mean it is not there.

24. Nutrition to Gain Weight • Gaining weight is easy! • Gaining lean weight takes work • Eat more frequently • Never skip breakfast • Skipping can cut ¼-1/3 of total calories for the day • Protein at each meal and snack • Pack high calorie snacks • Trail mix, dried fruits • Add fluids at meals that contain calories • Adequate strength training • Increasing calorie intake by 500 calories per day = 1 pound of weight gain/week

25. Nutrition to Lose Weight • Decreasing calories by too much or too quickly can result in loss of muscle • Decrease total calorie intake by ~500 calories/day • Fill up on fruit and veggies • Cut back in the off season • Get adequate protein- include at each meal and snack • Don’t skip meals • Make your calories count! • Decrease sugary drinks and focus on nutrient dense food

26. Thank you! • Katie McInnis: katiemcinnis12@gmail.com