Eating for Peak Performance

1. Eating for Peak Performance Answers to the top ten questions

2. Is your performance suffering? • Do you: • Drink water or sports beverages before you feel thirsty? • Get most of your calories from carbohydrates? • Include at least 20% fat in your diet? • Rely on food rather than supplements for your daily nutrition?

3. Activity & Diet Priorities… Listed in Order of Priority • 1. Fluidneeds • 2. Calorie needs • 3. Adequate Carbohydrates • 4. Increased proteinespecially for strength & endurance athletes • 5.Adequate fat • 6.Micronutrients(vitamins and minerals, such as calcium & iron)

4. Hey….Did You Catch the Message of the Last Slide? • After assuring that fluid needs are met, the next most important nutritional concern for the athlete is…..

5. Eating Enough Calories!!! • A competitive athlete really needs to • Eat, eat, eat!!! • Fuel that fire!!! Keep it going!!!

6. The Energy Diet • Having energy is synonymous with consuming energy • With too few calories you feel: • Weak and tired • Performance suffers • More prone to injuries There is no pill, potion or powder that can enhance your performance like the right foods and fluids

7. What is the energy diet and what foods do I need? • Best balance for sports diet includes: • 60-65% of calories from carbohydrates • Body’s main source of energy • Found in potatoes, bread, cereals, grains, pasta, milk, yogurt, vegetables and fruit • Oatmeal, spaghetti/rice, dried fruits are excellent, inexpensive carbohydrate rich foods

8. Energy diet continued • 10-15% of calories from protein • Form basic structure of body tissue and organs • Used for growth and repair of cells • Found in eggs, milk, cheese, nuts, meat, fish, poultry, dried beans, split peas, and lentils • Baked beans, tuna, peanut butter, low-fat milk excellent, inexpensive source of protein

9. Energy diet continued • 20-30% of calories from fat • Provide energy and are used for growth and repair of tissues • Found in olives, nuts, cheese, meat, fish, poultry, butter, margarine, oils, whole-milk dairy products, avocado, mayonnaise

10. Are there foods I shouldn’t eat? • Eating healthy doesn’t mean giving up all sweets, fats, or snacks • Moderation with high-fat, high cholesterol, alcohol and sugar • Minimize fatty red meat

11. Is snacking harmful? • Athletes need to snack to meet their increased energy demands • Well-planned snacks and pre-planning can help athletes meet their caloric needs • Snacks you can eat every day include: • Non-fat yogurt; fresh fruit; baby carrots; celery with peanut butter; bagel, cold cereal, fig newtons, graham crackers, rice cakes, pretzels, fruit juice, granola bars

12. Is an energy bar best for an afternoon snack before I work out? • Fueling within an hour of exercise boosts stamina and endurance • Energy bars (luna, cliff, etc) provide varying amounts of calories, carbohydrates, fats, proteins, vitamins • For athlete, primary need is bar with reasonable amount of carbohydrate

13. Energy bars continued • Meant to be supplement to diet not meal replacement • Convenient but expensive calorie source • Same energy can be found in healthy less expensive snacks • Key is to find out what foods or bars work best

14. Why are fluids so important? • Water/fluid replacement is most important nutritional concern for athlete • Loss of fluid results in less volume of blood circulating • As little as 2% body weight loss can decrease performance • Signs of dehydration include: • Fatigue, headache, loss of strength, dizziness, muscle cramping, poor sleep, racing heart

15. How much fluid should I be drinking? • Maintain hydration on day-to-day basis • Need to replace “maintenance needs” and daily losses (sweat, respiration, etc) • Maintenance fluids equal 0.5oz per pound of body weight (e.g. 150 pound person should drink 75 oz per day) • Drink before, during and after exercise

16. Monitoring hydration • Weight • Urine frequency, color, odor • Thirst is NOT an accurate indicator of how much fluid you have lost

17. Which is better—water or a sports drink? • Fluid transport to tissues is equal with water or sports drink • Sports drinks have added edge of carbohydrates for energy and provide some electrolytes lost in sweat • Concentration and types of sugar vary between drinks • After a workout, carbohydrates and fluids can be replaced with fruit juices

18. What’s the purpose of a pre-competition meal? • To keep you from feeling hungry before and during the event • To maintain the levels of sugar in your blood for your muscles to use during training and competition • Food you eat 5 minutes to 4 hours before activity will be beneficial for your muscles and brain

19. When should I eat before exercise and what is a good pre competition meal? • Before a 6 am workout? • Before a 10 am soccer game? • Before a 3 pm practice? • Before a 7 pm soccer game? • During an all-day soccer tournament? • After practice or my game?

20. Do I need vitamins and supplements? • To date, no evidence suggests that extra vitamins will enhance athletic performance, increase strength or endurance, increase energy or build muscles • Supplements appropriate for certain high-risk individuals • Most people get adequate supply of vitamins if consuming well-balanced diet

21. Bottom Line- For Peak Performance You must INVEST IN NUTRITION