Healthier Athletes; Nutrition

Overview

Basic information on a healthy diet and sports including;

• Overview of the importance of nutrition

• Different food groups & what they provide for the human body

• The role of carbohydrates, proteins, and fats in an athlete’s diet

• Nutrition and water before, during and after an event

• Tips on good nutrition while traveling

• Quick, healthy snacks

• Special Olympics resources that support nutrition and sports2 / Special Olympics

Why is Nutrition Important?

Individuals with developmental

disabilities= Increased Risk

Obesity

Osteoporosis

Seizures

Heart Disease

Poor Physical Fitness

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Nutrition

Goals: To improve the athlete’s ability to train and compete in Special Olympics and to develop an awareness of good nutrition and its impact on the life cycle.

Basic Facts: many Special Olympics athletes are overweight or obese; are at risk for osteoporosis and osteopenia; and consume less than the recommended servings of dairy foods, and fruits and vegetables.

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Nutrition

Key messages in the Nutrition area of Health Promotion are:

• Eat 5 Servings of Fruits and Vegetables Every Day;

• Eat a Variety of Foods Each Day;

• Drink Water for Hydration;

• Eat Bone-Building Foods.

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Nutrition Overview

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Carbohydrates

Proteins

Fats

Vitamins and Minerals

Food Groups

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Include at least 3 different food groups in each meal!

Grains

• Give the body nutrients including vitamins, minerals, fiber and energy.

• Make half of the grains each day from whole grains.

• Whole grains are usually brown in color and have more vitamins.

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Meat, Fish, Poultry, Eggs, Beans, and Peas

• Gives the body protein, vitamins and minerals and energy

• Include one serving for this group at every meal

• Choose less fattening meat like turkey, chicken, seafood and sirloin steak.

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Vegetables and Fruits

Vegetables

• Give the body essential nutrients, including vitamins, fiber and energy

• Choose fresh, dried, canned or frozen

• Choose a rainbow - Eat a variety of colors

Fruits• Give the body essential nutrients including vitamins, fiber, and energy.

• Choose fresh, dried, frozen or canned

• Choose a rainbow - Eat a variety of colors11 / Special Olympics

Oils and Fats

•Give the body energy.

•Fish, avocados and nuts are a great way to get healthy oils and fats in the diet

•Eating and cooking with canola, safflower and olive oils are better for your body.

•Healthy fats include olive oil, canola, safflower and corn oils

•Use in small amounts

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Dairy

•Give the body calcium, vitamins and energy.

•Keeps your bones and teeth strong.

• Include one serving of dairy at every meal

•Choose dairy sources that are low fat or fat free

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What is a Serving Size?

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Nutrition and Sport

Before Exercise

During Exerci

se

After Exercising

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Fuel the body for each workout. Focus on what athlete eats at three specific times:

Before the Event

Day Before the Event:

• Healthy dinner

• Water

Day of Event

• 3-4 hours before event eat balanced meal

• 1 hour before event eat small snack

• Drink Water

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During the Event

Fruits, granola, cereal bars

Water consumed every 15 minutes and at breaks

• >60 minutes- eat small amount for energy & sports drink for high intensity sports

• <60 minutes- not necessary to eat

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After the Event

Small snack to regain energy

• 15-30 minutes after

Eat a meal with all food groups

• 1-2 hours after

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Snacking

Get more, eat Less!

Keep it small!

Plan Ahead!

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Healthy Eating While Traveling

Healthy Travel Snacks:

• Pack a travel healthy food/snack bag for the team or have each athlete bring their foods.

Planning for Healthy Eating on the Road:

• Confirm food allergies or special needs

Eating Out:

• Choose baked, grilled or broiled foods instead of fried

• Drink water!

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Hydration

Hydration is

Adequate hydration is important particularly (when?):

• Prior to practice and competition

• During practice and competition

• After practice and competition

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Hydration

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Athlete Medications and Dehydration

The following are examples of substances and drugs that may put the athlete at risk for dehydration:

1.Alcohol

2.Some asthma medications

3.Some blood pressure medications

4.Some psychotropic medications

5.Vitamin D derivatives.

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Hydration

Key Messages for the Athletes:

• Athletes need to learn how to limit the number of sweetened beverages they drink and to choose more water.

• All athletes need to drink early and at regular intervals to replace the water lost through sweating during sporting events and practices.

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