Power Up By Eating Smart

1. Power Up By Eating Smart Sports Nutrition for Teen Athletes

2. Power Up By Eating Smart Fuel for Sports Performance + Nutrients for Good Health = FOOD

3. Power Up By Eating Smart Whatever activity you are involved in: • Cross Country • Track and Field • Swimming and Diving • Cycling • Skiing • Tennis • Golf • Wrestling • Gymnastics • Football • Basketball • Soccer • Volleyball • Softball • Hockey • Baseball • Cheerleading • Poms

4. Power Up By Eating Smart Food = FUEL Fuel = Performance

5. Power Up By Eating Smart Sports and Nutrition • Nutrition is just as important to sports performance as conditioning and training • Eating a balanced diet with a variety of healthy foods is key

6. Power Up By Eating Smart 2005 Dietary Guidelines for Americans serve as a guide for eating healthy • Use guidelines to plan daily meals • Eat a variety of foods from each of the food groups • Choose nutrient dense foods to stay healthy

7. Power Up By Eating Smart 2005 Dietary Guidelines for Americans 5 food groups: elements of a healthy diet • Grains • Dairy • Meat • Fruits • Vegetables

8. Power Up By Eating Smart Grains • Excellent source of carbohydrate, vitamins, minerals and fiber • The carbohydrate fuels muscles and protects against fatigue

9. Power Up By Eating Smart Grains • 6 ounces every day • Half of all grains should be whole grains 1 ounce = 1 slice whole wheat bread 1 cup whole grain cereal 1/2 cup cooked rice, cereal or pasta

10. Power Up By Eating Smart Vegetables Excellent source of vitamins, minerals and fiber

11. Power Up By Eating Smart Vegetables • 2 1/2 cups every day • Choose dark green and brightly colored • Eat more dry beans and peas 1 cup = 1 cup raw or cooked vegetables 1 cup vegetable juice 2 cups raw leafy greens

12. Power Up By Eating Smart Fruits • Rich in vitamins, fiber and carbohydrate • Carbohydrate found in fruit aids in recovery after exercise

13. Power Up By Eating Smart Fruits • 2 cups every day • Eat a variety of fruit – fresh, frozen, canned or dried • Limit servings of juice 1 cup = 1 cup fruit 1/2 cup dried fruit 1 cup 100% fruit juice

14. Power Up By Eating Smart Milk, Cheese and Yogurt • Good source of protein • Excellent source of calcium • Good source of carbohydrate

15. Power Up By Eating Smart Milk, Cheese and Yogurt • 4 cups every day • Choose low fat or fat-free milk, yogurt and cheese 1 cup = 1 cup milk 1 cup yogurt 1 ½ ounces natural cheese or 2 ounces processed cheese (same size as 4 dice)

16. Power Up By Eating Smart Milk, Cheese and Yogurt Lactose intolerance doesn't mean avoid dairy

17. Power Up By Eating Smart Milk, Cheese and Yogurt • Choose milk for the best balance of calcium, protein, carbohydrate and other essential nutrients • Calcium-fortified foods and beverages including soy beverages or orange juice may provide calcium, but not the other nutrients found in milk and milk products

18. Power Up By Eating Smart Meat and Beans • Protein to repair muscles • Helps with muscle development • Good source of iron to prevent anemia

19. Power Up By Eating Smart Meat and Beans • 5 1/2 ounces every day • Low fat or lean meat, poultry or fish • One 3 ounce serving of meat, fish or poultry is about the size of a deck of cards 1 ounce = 1/4 cup dry cooked beans 1 ounce meat, poultry or fish 1 tablespoon peanut butter 1/2 ounce nuts or seeds 1 egg

20. Power Up By Eating Smart Sports and Nutrition • Choosing the right food FUEL is key • Use the Dietary Guidelines to plan meals • Focus on the type and quantity of foods from each food group for peak performance

21. Power Up By Eating Smart Sports and Nutrition Key nutrients for athletes • Carbohydrate • Protein • Water

22. Power Up By Eating Smart Carbohydrate • Critical fuel source for exercising muscles • More exercise requires more carbohydrate

23. Power Up By Eating Smart Carbohydrate • It is important to eat carbohydrate in foods to maintain glycogen stores • Carbohydrate is stored in the liver and in muscle as glycogen • When glycogen stores are low, the body becomes tired

24. Power Up By Eating Smart Carbohydrate • Milk and yogurt • Whole grain breads, bagels, rolls • Whole grain cereal,granola • Crackers, tortillas • Potatoes, pasta,rice • Fruits • Vegetables

25. Power Up By Eating Smart Protein • Essential for growth, repair and maintenance of body tissue and muscles • Provides some energy • Important for refueling after practices and events

26. Power Up By Eating Smart Protein • Milk, cheese, yogurt • Meat, fish, chicken • Eggs, beans, peanut butter

27. Power Up By Eating Smart A word about fat • Don't totally eliminate from diet • Important to every cell in the body • Provides fuel for working muscles • Powers endurance activities

28. Power Up By Eating Smart Fluids • 75% of muscle is water • Dehydration will impair performance • Drink before, during and after practice and events • Avoid soft drinks and stimulant drinks • Best sources are water, milk, 100% fruit juice and sports drinks

29. Power Up By Eating Smart Water • Regulates body temperature during activity • Helps convert food into energy • Lubricates joints

30. Power Up By Eating Smart Water Basics • Water is the key nutrient for athletes • Active teens and adults need 9-15 cups of fluid daily

31. Power Up By Eating Smart Water Basics • Athletes should drink as much water as possible • Drink fluids throughout the day • Milk, 100% fruit juice and watery foods all contribute to fluid balance

32. Power Up By Eating Smart Milk • Nutrient dense beverage that is 90% water • Perfect fluid to hydrate during the day • Contains 9 essential nutrients

33. Power Up By Eating Smart Calcium in Milk • Needed to keep bones strong and healthy • Necessary to help build strong bones in teens • Teenagers need 4 servings from the milk group daily (milk, cheese, yogurt)

34. Power Up By Eating Smart How much fluid do you need when practicing and competing? • 16 oz. 2-3 hours before • 8 oz. 15 minutes before • 8 oz. every 15-20 minutes during • 3 cups for each pound lost for 24-48 hours after competition

35. FOOD = ENERGY = POWER = PERFORMANCE! Power Up By Eating Smart

36. Power Up By Eating Smart Eating for Competition Three important time periods to consider with every practice or competition • Before • During • After(recovery)

37. Power Up By Eating Smart Eating for Competition • Use dietary guidelines as a guide to eat well • Start every day with breakfast • Eat the right foods as part of training • The school cafeteria offers healthy choices • Choose healthy options from school vending machines

38. Power Up By Eating Smart Eating for Competition • Choose carbohydrate first • Carry healthy snacks and beverages to refuel during the day • Eat a high carbohydrate breakfast • Eat a high carbohydrate meal 3-4 hours before competition • Choose a small meal or snack close to event time

39. Power Up By Eating Smart Pre-Competition Meal (3-4 hours before) • Focus on carbohydrate and fluid • Rule of thumb: fill 2/3 of plate with high carbohydrate foods and the rest with lean protein 1/3 of Plate = Lean Protein 2/3 of Plate =High Carbohydrate Foods

40. Can you think ofsome healthy breakfast ideas? Power Up By Eating Smart Menu Ideas for Breakfast Try to serve 3-5 food groups

41. Power Up By Eating Smart Menu Ideas for Lunch Choose foods that are low in fat and high in carbohydrate and fluids Can you think of some lunch ideas from the school cafeteria? Can you think ofsome lunch ideasfor a bag lunch?

42. Can you think ofsome healthy snack ideas? Power Up By Eating Smart Snacks Choose a small meal or snack about 2-3 hours before competition

43. Power Up By Eating Smart Refueling during competition or game break • Focus on carbohydrate • Try to eat or drink every 30 minutes • Fresh fruits • Breads, cereals • Energy bars • Drink 8 ounces of water every 15-20 minutes

44. Power Up By Eating Smart Post Competition Meals • During exercise muscles use carbohydrate as their primary energy source • Fluids lost by sweating need to be replaced • Eat within 30 minutes after competition or practice and again 2 hours later • Choose high carbohydrate foods and fluids

45. Power Up By Eating Smart Post Competition/Practice (within 30 minutes) choose: • Graham crackers, yogurt and fruit juices • Yogurt and fruit • Whole-wheat bagel with peanut butter and milk • Fresh fruit, string cheese and water • Yogurt with granola • Cereal bar and milk • CHOCOLATE MILK –the "new" sports drink!

46. Power Up By Eating Smart Chocolate Milk The "New" Sports Drink!

47. Power Up By Eating Smart Chocolate Milk – • Protein- for building and maintaining muscle mass • Calcium – for strong bones • Fluids – helps with rehydration; milk is 90% water • Carbohydrate – for energy

48. Power Up By Eating Smart Chocolate Milk – • Chocolate milk also has an optimal ratio of carbohydrate to protein to help muscles refuel • 3:1 is the ideal carbohydrate to protein ratio

49. Power Up By Eating Smart Lowfat Chocolate Milk

50. Power Up By Eating Smart Chocolate Milk –The "New" Sports Drink! • Effective recovery aid for exhausted muscles after intense workouts • Athletes were able to workout longer during a second round of exercise • Effective alternative to commercial sports drinks