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Susan Adams, M.S., R.D WINForum Nutrition Consultant. Sports Nutrition to WIN. High Performance Nutrition . About WINForum:. For more information visit www.winforum.org or e-mail questions/ comments to info@winforum.org. Follow the WINForum Online. 5. WINForum.org. Why You?. Benefits:.
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Susan Adams, M.S., R.D WINForum Nutrition Consultant Sports Nutrition to WIN High Performance Nutrition
About WINForum: For more information visit www.winforum.org or e-mail questions/ comments to info@winforum.org
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Benefits: Athlete Nutrition Overview • Enhanced recovery • Best weight • Reduced risk of injury and illness • Energy • Confidence • Consistency • Lifelong benefits
Common Challenges: Athlete Nutrition Overview • Lack of knowledge • Poor choices when shopping or dining out • Busy lifestyle • Access • Supplements and sports foods
Top Game Day Mistakes New foods Poor hydration Energy drinks Too much food Too little food
The Sports Nutrition Game PlanMake it Work for You! www.WINForum.org
Nutrition Pre-Exercise: Eat & Drink • Stay hydrated • Check urine color • Pre-exercise: • 14–20 oz • During active warm-up: • 8 fl oz = 8 swallows/gulps
MyPlate Use MyPlate as a portion guide A healthy diet of fruits, vegetables, whole grains, lean protein and low-fat or fat-free dairy
Am I eating the right foods? • 3-5 Fruits (tennis ball) • 3-5 Veggies (1/2 cup) • 3-4 Dairy (1 cup or 1.5 oz) • 3-4 Meat Protein Servings (3-4 oz) • 8-14 Grain Servings (1 slice, ½ cup) • A couple extras (cookie, salad dressing)
How to remember serving sizes • By comparison: • 1 cup dried cereal = baseball • 3 oz cooked meat = deck of cards • Small baked potato = computer mouse • ½ cup = tennis ball • 1½ oz cheese = 3 (1 inch) cubes • 2 tbsp peanut butter = 1 golf ball
Energy Filled Eating Plan • Meals and Snacks • < 3-4 hours apart
Good Carbs vs Occasional Carbs • Whole Grains • Dairy • Pasta • Rice • Potato • Corn • Fruits • Veggies • Watch for: THE “C” WORD • Chips • Cookies • Candy • Cakes • Crispy Stuff • Creamy Stuff • Coke
Breakfast: Build a Base • Jump-start your metabolism • > 1/3 of your calories
What’s Next? Lunch! • Carbohydrate • Protein • Some healthy fat
Snack AttackLow in fat, high in carbs! • Boost sport drink • Fig Newtons • Crackers & cheese • Trail Mix • Peanut butter pretzels • Hardboiled egg w/bread • Sports Bars • Low-fat muffin and skim milk • Microwaved egg (1.5 min) on English muffin • Fruit and yogurt with whole wheat bagel • Yogurt with granola • Toaster waffle w/ peanut butter and jam • String cheese and fruit
Dinner • Carbohydrate driven • Plus lean protein & healthy fat • Divide plate into thirds • Examples: • Salmon, green beans, brown rice, milk • Chicken and veggie pasta, green salad, milk
Game On!Nutrition During Exercise • Replace fluid losses • Drink fluids • Maintain blood glucose • 30-60 g CHO/hour • Eat snacks
Post Exercise: Re-hydrate Weigh pre- and post-exercise • For every pound lost, drink 16-24 fluid ounces • Carry a water bottle • Cool, flavored drinks
Post-Game: ReFuel • Eat/drink carbs + protein within 30 minutes of workout • Eat a full meal (within 1-2 hours) • REST
Re-Fuel:Sample Post Workout Meal/ Snack Ideas Carbs + Protein: Yogurt Yogurt Drinks Granola Bar & string cheese Muffin (with nuts) Fruit & bagel
Why Chocolate Milk? • Chocolate milk & sport drink equally effective • Perfect carb:protein ratio • 3-4g carb:1g protein • Cost-effective
Winning at Losing Feel Frustrated with lack of “results”
Losing Weight in a Safe Way • Slow & gradual • Off season • Aim for a healthy weight range
Healthy Muscle Gain • Add 300-500 calories per day • Eat frequently • Snacks with protein
Heaviest vs. Lightest Seahawk Players Remember to Individualize 5700 3650 Heaviest = Deuce Lutui (G) Height: 6’4” Weight: 338# Age: 29 Lightest = Deon Butler (WR) Height: 5’10” Weight:182# Age: 26
Where to go for more information: WINForum : www.winforum.org American Dietetics Association: www.eatright.org MyPlate: www.choosemyplate.gov PowerBar: www.powerbar.com