Eat Like a Champion!

1. Eat Like a Champion! The octane of victory is found at your neighborhood grocery store

2. Preparing for game day • Make sure nutrition complements training. • Eat enough; not to much or too little • Main Components are: • Carbs, protein, Fat • Eat real food, supplements only as needed • Minimize high process foods • Balanced variety of foods

3. General Healthy Eating • Whether during training season or not a healthy diet should be maintained throughout the year for the best results. • Even as we discuss specific food groups a variety of colors and types of fruits, vegetables, protein, and dairy should be eaten. • Keep as much food fresh and unprocessed as possible. • Shop around the edge of the grocery store more than in the isle.

6. How much do you need? • Estimation of caloric needs for youth athletes Boys Kcal/day = 88.5-61.9(age)+PA[(26.7*wt)+(903*ht)]+25 Girls Kcal/day = 135.3-30.8(age)+PA[(10.0*wt)+(934*ht)]+25 Physical Activity factor: 1.4-2.2 1.4 – 18 holes of golf 2.2 – 2 hours of constant high intensity team sport running Weight (wt): in kilograms (pounds÷2.2) Height (ht): in meter (feet×0.32)

7. Example • 135 pound, 15 year old, female, 5 ½ foot tall, soccer player. Weight: 135/2.2= 72.7 kg Height: 5.5*0.32= 1.76 meter Physical Activity factor: 1.8 1.5 hour practices 5 days a week Estimated Energy= 135.3 - 30.8(15) + 1.8( 10×72.7 + 934×1.76) + 25 Estimated Energy = 3966 kcal/day

8. Carbohydrates: Main Energy • Carbohydrates are your bodies main fuel source. • If fuel is low the body cannot perform or improve. • Carbs will have a greater effect on performance than protein. • How much? • Should be either 55-70% of calories or 3-5g/lb • If sport has strength emphasis: aim for 55% or 3g/lb • If sport is running or speed emphasis: aim for 70% or 5g/lb • Example: A cross country runner needs more carbs per pound than a lineman.

9. Carbohydrates • Good sources • Grains: ½ cup is one serving; about 37-50g (150-200 kcal) • Rice, oats, bread, noodles, • Make as many of these whole grain as possible: check ingredients • Fruits: 1 cup; 10-25g (40-100 kcal) • Most apple size fruit is about 70-110 kcal • Banana’s easily digested are most calorically dense • Vegetables: 1 cup; 1-30 (5-120) • Should be eaten well before or after physical activity because fiber may upset GI • Due to varying types, veggies can be used as a filler food or as a main carb source.

10. Carbs Example 200 lb strength athlete 120 lb speed athlete 120 x 4.5 = 540g (2200 kcal) Decrease pasta and oats by one cup to reach goal. • 200 x 3 = 600g (2400 kcal)

11. Protein: Building Muscles • Protein is important to build muscles, but taking in too much doesn’t build them better! • Average need about 65-120 grams/day. • Light athlete who runs: 80g, Heavier strength athlete: 120g • .5-.8 grams/pounds/day • Protein supplementation is not usually necessary because taking enough protein is not difficult.

12. Protein Sample Day 200 lb. male football player

13. Fats: Essential • Though athletes get few calories from fat proportionally, it is an essential nutrient for a healthy body. • Majority of athletes should simply fulfill remaining calorie needs with healthy fats. • Nuts, oils, avocado • Fats are calorically dense and needs should be easily met.

14. Figure Your Fat • 200 lb. Male football player • Kcal/day= 5843 • Kcal from carbs = 3272 (818.2 grams) • Kcal from protein = 618 (154 grams) • Total of carbs and protein = 3891 kcal • Kcal left = 5843-3891 = 1952 kcal • How much fat is left? Divide kcal by 9 to find out how many more grams are needed. • 1952 kcal ÷ 9 = 216 grams of healthy fat.

15. Hydration • Water is used in every function of your body. • Dehydration effects physical and metal capacity. • How much do you need? It depends. • 8 glasses is not the golden standard. • Males need more than females. • More is needed during youth because you cannot sweat as adequately leading to higher body temperature. • Every pound of weight loss during exercise will need 24 ounces of fluid to replace it. • Warmer conditions create a great need for fluids and electrolytes.

16. Hydration • Electrolytes are part of hydration. • Sodium helps retain hydration. Low sodium will cause water to pass through instead of helping. • Sodium is lost when sweating. • Some individuals sweat more electrolytes than others. • Especially important during practice longer than 1 hour. • Gatorade like drinks contain sodium to help with sport hydration. • Urine is a big sign of hydration. • If urine is darker than pales yellow with strong odor then you are not well hydrated.

17. Getting Ready to train • If you haven’t eaten in at least two hours a 100-200 calorie carb heavy snack or drink is in order. • A banana, bread with jam, granola bars, Gatorade, or sports gels. • Your body won’t get better if you don’t give it the fuel to be pushed to it’s limits! • Eating before and after training sessions has been proven to give the greatest athletic gains.

18. Recovery • Consuming carbs and protein after intense workouts helps to improve. • Crazy expensive and over-packed recovery drinks not necessary. • Chocolate milk has been shown to be a great recovery drink. • High school athletes should have about 12-16 oz. after practice and middle school athletes should have 8-14 oz. • Chocolate milk show better results than other popular recovery products. • Recovery takes place throughout the day • Continue eating healthy food throughout the day for best results

19. Weight • Try to reach goal weight before the season starts or even preseason • Losing 3 lbs. or more per week will negatively effect performance. • Losing 1-2 lbs. per week is a safe rate. • Staying at a constant weight is best. • Trying to gain weight? Don’t just go protein crazy. • Healthy weight involves an increase of carbs, fat, and protein • Don’t use high calorie junk food to gain weight: eat healthy!

20. Game-Day the Night Before • Next performance starts with todays nourishment • Set yourself up for success. • “Carbo-loading” is not necessary in your sports. • Game day exercise will not burn off extra calories. • Can cause one to feel “bogged-down”. • Has potential to cause GI discomfort • A normal and well balanced meal the night before is the best bet.

21. Consistency • Just before a big event is not the time to try something new • You diet should consist of safe and familiar foods during 24 or so hours before the event. • This is also true during an event. Don’t use a sport nutrition product you have no experience of during the game.

22. Game Day Breakfast • The importance of breakfast is never more true than the morning of an event. • Again keep the food familiar and safe. • If your event is in the morning keep it easy to digest. • Cereals, fruits, bread, and jams are usually safe bets. • Morning events. • The less time before an event the more proportionate breakfast should be. • If event is very early in the morning a breakfast shake can help provide energy while not upsetting the GI. • Though you may burn more than you ate, breakfast plus glycogen stores should be enough.

23. Game Day Breakfast • Later events • If breakfast can be eaten 4 hours prior to the, event a meal containing about 600-800 kcal of carbs (150-200g) should be consumed. • About 100-150 for middle school students or lower weight girls. • Meals should consist mainly of carbohydrates with a moderate amount of protein and fat. • One hour prior to the even 100-250 kcal of carbs (30-60 grams) should be eaten.

24. Game Day Breakfast • Sample 1 Cup oatmeal with 2 oz. Raisins and 1 tbsp. brown sugar 1 large banana 6 oz. nonfat yogurt 2 pieces of toast with jam 1 cup Juice • Younger and lighter athletes should remove two items from this for proper nutrition. • Pregame snack Toast and jam, 2 oz. dried fruits, 1 large banana, sports bars, sport gels

25. Evening Games • A normal healthy course of meals can be observed when a game is to take place in the late afternoon or evening. • Be sure that the most previous meal is eaten about 4 hours before game starts for complete digestion. • A 100-250 kcal pregame snack should still be had.

26. After the Games • Due to increased adrenalin an athlete may be able to push themselves much further than in normal training. • This makes post event recovery eating just as, if not more, important.

27. Supplementation The Good, the Bad, and the Ugly

28. Eating When Training • During training and athletic events a sports drink is helpful • The sodium replace what is lost and help the body retain the water consumed. • Carbohydrates help to fuel your workout. • Low calorie sports drinks are not the best for intense training because you need the calories. • There is not strong evidence that sports drinks with high B-vitamin concentrations increase performance.

29. Nutrient Supplementation • Though many nutrition supplements exist it is rarely necessary • Unnecessary nutrition • Most body building products, pill packs, protein shakes • Potential necessity • Longer or intermittent events (track or swim meets) may call for small easily digested electrolyte and carb snacks such as a gel. • Vitamins: mostly through diet • Many products exist with added vitamins and minerals. • They aren’t bad but expensive and unnecessary. • Athlete should easily meet needs with diet due to higher than average food consumption. • A standard multivitamin just to be sure is fine.

30. Ergogenic Aides • Very few ergogenic aides on the market have been conclusively shown to improve performance. • The only proven and consistent ergogenic aides are creatine and caffeine. • There has not, however, been substantial enough research for the effects of these supplements on youth for it to be advised.

31. Steroids • Illegal, banned, dishonest and carry health risks. • Prolonged use causes an increase in estrogen. • Creates an increased risk of prostate cancer. • Increases risk of cardiovascular disease. • FDA had 23 companies take steroids out of marketed supplements due to a list of 25 side effects associated with them. • Steroid use doesn’t always equate to increased performance.

32. 21 years of age with history of steroid use. Later the man suffers from sever acne conglobata. Skin condition even after 6-weeks of antiseptic –antibiotic therapyWas it worth it?