Assessment of Sports Nutrition Knowledge in...

ASSESSMENT OF SPORTS NUTRITION KNOWLEDGE IN COLLEGIATE WOMEN TRACK AND FIELD ATHLETES

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Assessment of Sports Nutrition Knowledge in Collegiate Women Track and Field

Athletes

Rachael Martinez & Nicole Alai

San Francisco State University


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Introduction

Sports nutrition plays an important role in achieving and sustaining health among

athletes, and it has been shown that athletes that consume a healthy diet achieve better

performance (Ozdoğan, Y., & Ozcelik, A. O, 2011). Nutrition is a very important

component in sports because it is responsible for the function of many bodily systems,

such as energy production and muscle recovery (Academy of Nutrition and Dietetics,

(n.d.)). There are many reasons why athletes don’t use nutrition to help with

performance, one major reason that we will be focusing on is lack of knowledge (Torres-

McGehee, T, 2012). Our goal is to resolve knowledge deficits in the athletic community,

as well as educate them on basic nutrition requirements that will lower their dietary

inadequacies. To successfully reach our goal we will be implementing a program that

consist of an educational nutrition presentation, and pre and post surveys. The

presentations will teach the athletes and coaches the types of foods that should be

consumed based off of the American Dietetic Association’s nutrient recommendations.

This program has been designed to assess the nutrition knowledge and increase

awareness of proper nutrition in collegiate track and field athletes at San Francisco State

University. By applying our nutrition program, we hope that the participants will gain

more knowledge on proper sports nutrition, which will result in better health and in the

future increased performance.

Explanation of the Project Design

This program will teach athletes the importance of proper nutrition and its

influence on performance. It is imperative for athletes to eat a well-balanced diet, to

prevent injury and promote muscle recovery. Educating athletes on the health benefits of


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consuming fruits, vegetables, whole grains, and water will allow them to make better

food choices in the future. Also, teaching athletes how to build their meals will

encourage them to prepare their own meals at home, which will ultimately decrease their

saturated and trans-fat intake.

The San Francisco State Women’s Track and Field team and coaches will be

involved with our program. We will provide the tools and knowledge to prepare and

educate the athletes and coaches. They will be responsible for participating in the

educational presentation, and completing a pre and post survey that will measure their

results. Although this program is specific to the San Francisco State Universities

women’s collegiate track team, we hope that with its successful outcomes we can begin

incorporating it into all college sports teams.

Our goal is to increase: the awareness of healthy eating for athletes and coaches,

the nutrition education among participants, which will potentially improve their

performance in future athletic competitions. Ultimately, we are aiming to educate athletes

and coaches with research supported nutrition information that will decrease preventable

injuries, and lower mineral deficiencies.

This program will be implemented on the San Francisco State University campus

as well as online. We will begin by choosing ten participants from the team (hurdler/

sprinters), which will be given a packet before practice on healthy recipes, meal planning,

and recommended calorie and water consumption before and after competitions. The

purpose of only providing ten females with this information, is to determine whether

nutrition information through meal plans, before the intervention impacts pre-survey

results. Pre surveys will then be delivered through email using the Survey Monkey


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website, and after implementing our nutrition intervention we will deliver a post survey

using the same method. Our nutrition education presentation will take place on the San

Francisco States track field before practice, which will allow easy and convenient access

for all the participants.

This program will begin March 24, 2014, and end April 18, 2014. The length of

the program will be for four weeks, which is during the athlete’s track season. During

this time frame we will measure the programs goal of increasing athlete’s nutrition

education through a pre and post nutritional survey. The survey questions will determine

whether the nutrition information provided, has made the athletes more health conscious,

and has changed any of their bad eating habits.

Funding for the program will be set at 3,000 dollars, and the money will be

allocated into two costs, direct and indirect. The direct cost involves expenditures that are

made by the project and directly allocable to the project. For example funds will be used

for food models, displays, and handouts. Indirect costs will be expenditures that are not

specifically used for the project. Examples include: personal purchases, accounting,

building depreciation and utilities.

The program will be evaluated by providing a post survey. The post survey will

determine the effectiveness of the educational tools used in the program by testing what

they have learned. Questions in the post survey will cover topics such as: nutrition

recommendations, balancing a meal before and after competition, hydration and

supplementation. The survey will also give us more information on whether the coaches

and athletes understood the nutrition information that was provided during the four week

period.


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Review of Literature

According to numerous studies we will be examining in greater detail, a major issue that

continues to arise within collegiate athletes is that many of them do not have the proper

nutrition knowledge to make healthy decisions, which results in dietary inadequacies that

affect their athletic performance and overall health.

Research conducted by the Journal of International Society of Sport Nutrition,

studied the nutrition knowledge of 343 student athletes. Their goal was to increase the

nutrition knowledge of sportsmen and their trainers, to reduce fatigue in athletes, which

would ultimately help them train and compete for longer periods/recover faster

(Ozdoğan, Y., & Ozcelik, A. O, 2011). Their study consisted of a questionnaire that was

split into two categories: the first, obtained information about the demographic

characteristics of students, while the second portion, consisted of true and false

statements related to nutrition knowledge. Results from their research found, that among

the 343 participants 67.9% did not believe that vitamin supplementation was needed for

all athletes, 12.8% believed that skipping meals was a justifiable way to lose weight

quickly, 25.1% believed that chocolate, biscuit, and chips are appropriate foods to

consume after training, and less than half (37.6%) did not believe that salt is an essential

part of a healthy diet (Ozdoğan, Y., & Ozcelik, A. O, 2011). Overall, the mean score for

nutrition knowledge among the participants was 12.2 +/- 3.5, which is considered low

and indicates inadequacy of nutrition knowledge among participants in the study

(Ozdoğan, Y., & Ozcelik, A. O, 2011). They concluded that because athletes and

coaches were insufficiently knowledgeable about nutrition the athletes were unable to

successfully enhance performance and optimal health. Therefore, this study supports the


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importance of implementing nutrition education into athletic programs, because currently

students and coaches do not understand the importance of eating a healthy diet and are

unaware of the negative effects an unhealthy diet has on performance. Nutrition

education is necessary among athletes because their food choices, dietary practices and

physical activity behavior do in fact influence their overall health.

The second article, Sports Nutrition Among Collegiate Athletes, Coaches, Athletic

Trainers, and Strength and Conditioning Specialists, provides more support on why it is

important to educate athletes and coaches on nutrition, and where nutrition deficits in

knowledge are occurring. This study used a larger focus group compared to the study

conducted by the Journal of International Society of Sport Nutrition. In this study 579

participants consisting of athletes, coaches, athletic trainers and sports certified specialist

that were part of the Collegiate Athletic Association were required to answer a

questionnaire (Torres-McGehee, T, 2012). The questionnaire covered topics on nutrition

resources and domains regarding basic nutrition, supplements and performance, weight

management, and hydration (Torres-McGehee, T, 2012). Questions were answered using

a 10-point Likert scale, which ranked questions about nutrition programs attended,

nutrition resources available, perceived nutrition knowledge, and habits (Torres-

McGehee, T, 2012). Results from this questionnaire will be helpful in assessing the

barriers that are hindering athletes eating habits. Results from this study concluded that

among the participants the average of knowledge for all topics covered in the

questionnaire was 68.5% with 35.9% coming from the coaches, and only 9% coming

from the athletes (Torres-McGehee, T, 2012). Therefore, coaches and athletes have

inadequate nutrition knowledge that falls below the average scores, with their lowest


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results coming from questions about micro and macronutrient knowledge (Torres-

McGehee, T, 2012). Results also showed that weight management questions scored

second lowest among the topics, and participants had confidence in their answers

(Torres-McGehee, T, 2012). This suggests that athletes are relying on their coaches to

provide them with weight gain and weight loss information, however, since coaches are

misinformed they are providing athletes with incorrect information (Torres-McGehee, T,

2012). Therefore, the importance of educating both coaches and athletes on sports

nutrition is critical and in need, because coaches and athletes are not knowledgeable

about nutrition therapy, and are unaware of nutrition problems that affect the athletes

health, performance, and wound/injury healing. As a result, inaccurate information that

is unsupported by research is being passed along to athletes who are interested in learning

how to obtain a healthy diet/lifestyle.

The third article, Nutrition and Athletic Performance, by the American Dietetic

Association helped establish where we should expect nutrition related knowledge deficits

and dietary inadequacies among participants. Their research focused on dietary

recommendations among athletes, such as: macronutrient needs, adequate fluid intake,

snacking/meals before, during, and after exercise, adequate energy requirements, and

deficiency risks among athletes. According to the American Dietetic Association it is

important for athletes to consume a diet with 1.2-1.7g/kg of Protein, 6-10g/kg of

Carbohydrates, approximately 16-24 oz of fluid for every pound of body weight lost

during exercise, and no more than 10% saturated fat, 10% polyunsaturated fat, and 10%

monounsaturated fat (American Dietetic Association, 2009). They also recommend that

female athletes consume adequate amounts of primary minerals such as: calcium, iron,


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zinc, and magnesium, because these tend to be low in the diets of athletes (American

Dietetic Association, 2009). Mineral recommendations are very important in athletes

because they help prevent nutrient deficiencies that can cause stress fractures (due to

calcium deficiency), impaired muscle function (due to iron deficiency), and impaired

endurance performance (due to magnesium) (American Dietetic Association, 2009).

Another important recommendation researchers found, that helps sustain fluid and

electrolyte balance in athletes, as well as endurance exercise performance, are beverages

containing electrolytes and carbohydrates (American Dietetic Association, 2009).

Recommendations provided in this research will be helpful for the educational portion of

our program and will help us successful educate athletes and coaches on reliable nutrition

requirements. It will also provide supported explanations to why these recommendations

are important to follow and how they vary among workouts.

The fourth article, Vitamin Needs of Athletes, is similar to the American Dietetic

Association article in that it focused on nutrient needs for athletes. Information provided

in this research article was useful in establishing how dietary inadequacies of specific

vitamins can affect the performance of athletes. According to the Academy of Nutrition

and Dietetics, vitamins such as: Thiamine, Riboflavin, Niacin, B6, B12, Folate, Biotin,

and Vitamins D & C provide important roles in energy and immunity of athletes

(Academy of Nutrition and Dietetics, (n.d.)). Research from this article concluded that

vitamins B6, Thiamin, Niacin, Riboflavin, Folate, Biotin, and B12 all play important

roles in producing energy for athletes during exercise. While Vitamin C & D play other

important roles such as: protection from infection and damage of body cells (prevents

bruising), production of more collagen (to hold muscle together), and bone health among


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athletes (Academy of Nutrition and Dietetics, (n.d.)). By determining which vitamins are

helpful in producing energy we can establish ways to increase athletic performance by

incorporating foods that have energy producing vitamins.

The fifth article, The Female Collegiate Cross Country Runner: Nutritional

Knowledge and Attitude, focused on nutritional knowledge deficits among athletes and

coaches, as well as athletes attitudes toward nutrition education. Similar to the other

studies examined, this study found that female athletes appear to lack nutritional

knowledge, and indicates that nutritional education is needed for both athletes and those

that influence this population (such as coaches) (Zawila, L., & Steib, C, 2003). This was

determined by conducting a questionnaire which was filled out by 60 female collegiate

cross country runners from six colleges in Illinois and Michigan (Zawila, L., & Steib, C,

2003). Results showed, that among the 60 participants 35% of them prepared their own

food, while 65% were limited by their food selection because they either ate at a dining

center on campus or did not prepare their own food (Zawila, L., & Steib, C, 2003).

Those that prepared their own food seemed to score higher on nutritional knowledge

portions of the questionnaire. Results also showed, that runners rated magazines, parents,

coaches, and teammates as being their primary sources for obtaining nutritional

information (Zawila, L., & Steib, C, 2003). Other significant findings from the study

included, low scores on questions related to nutrition for athletic topics, and vitamins and

minerals (Zawila, L., & Steib, C, 2003). While 90.6% of the runners scored positively on

questions related to attitudes towards nutrition, such as: does your knowledge of nutrition

affect how you eat? (Zawila, L., & Steib, C, 2003). Overall, this article is helpful in

supporting our argument that nutrition related knowledge deficits are common among


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collegiate athletes, but it also addresses that collegiate athletes are more interested in

eating healthier. Therefore, the chances of the nutrition program being successful may be

higher, since more collegiate athletes are willing to make healthier changes to their diet

and are interested in learning about nutrition.

The final article, A Comparison of the Effects of Three Different Nutrition

Education Methods on Nutrition Knowledge, Attitudes, Practices of Female University

Student Athletes, clearly establishes the need to educate collegiate athletes on nutrition.

The research conducted for this study is closely related to how we have structured our

own nutrition program. Their study was conducted on 58 intercollegiate athletes who

were evaluated using pre and post surveys, three day food diaries, an online dietary

analysis program, a large group lecture, a small group discussion, and one-on-one

nutrition consultations (Franke, 1988). The goal of this research study was to increase

athlete’s nutrition knowledge through the implementation of varies educational tools.

Results found, that after implementing their nutrition education program for four weeks

they saw a significant increase among the treated group when compared to the control

group (Franke, 1988). According to the results, athletes that participated in the nutrition

program had a significant increase to their nutrition knowledge, while those that did not

participate (control) had no change to the nutrition knowledge (Franke, 1988). Athletes

among the three treatment groups (large group lecture, small group discussion, etc)

showed no significant difference in their scores, therefore, all three methods seem to be

equally effective in increasing nutritional knowledge among athletes (Franke, 1988).

Results also concluded that there were no attitude changes from when the program first

began to when the program was complete (Franke, 1988). The positive results gained


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from this study provides support that by implementing educational nutrition tools for

athletes we can increase their nutritional knowledge to better their diets and health.

Methods and Tools for Assessing and Delivering the Program

Data for this nutrition program will be collected using a pre survey and a post

survey. Both the pre and post surveys will be completed via email using a website

called Survey Monkey. Each survey will consist of ten nutrition related questions that

cover topics such as: hydration, energy sources, supplementation, calcium importance,

and balanced meal planning. Topics chosen for our surveys were reflective of topics that

researchers have found athletes to be knowledge deficient in.

Before providing the participants with the pre survey ten pre-selected sprinter and

hurdler athletes will be given a small packet, which consist of healthy meal options, as

well as meal and hydration recommendations. A week later all participants including the

ten pre-selected sprinter/ hurdler athletes will be given a pre survey to determine current

nutrition knowledge. A week after delivering the pre survey we will present an

educational nutrition lecture on the SFSU’s track field before practice. The educational

presentation will consist of a short lecture on healthy eating for the female athlete, as well

as a question and answer portion that will allow the presenters to quiz the participants on

the information taught during lecture. After the lecture is completed, researchers will

provide all the participants with a handout that contains information on: nutrients,

vitamins, minerals, hydration, and my plate (before, during, and after a race). A week

after implementing the educational portion of the program we will send out a post survey,

which will contain the same ten questions previously given in the pre survey. Once all


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the data is gathered it will be inputted into Microsoft Excel, and organized into graphs to

help compare the pre and post survey results of each participant.

Only a few tools are required to assess the successfulness of this nutrition

program. They include: computers, Microsoft Excel, online survey monkey, as well as

pre and post surveys.

Potential Outcomes

The athletes and coaches will complete the program with a better understanding

about the importance of sports nutrition. They will know what to eat to fuel the body

before and after practice and track meets to help increase energy and assist with muscle

recovery. Completion of pre and post surveys will help to identify any changes in

knowledge and behavior before and after the program. Athletes will become more

knowledgeable about the health benefits of consuming different fruits, vegetables and

whole grains. This program also hopes to identify any knowledge deficiencies in topics

such as: macronutrients, vitamins and minerals. This can be studied by inserting

questions into the pre and post surveys that challenge participant’s knowledge on

different food sources that provide energy and specific vitamins and minerals. Results

from these questions will determine if whether athletes know where to find specific

macro and micro nutrients with in their diet. Implementation of this program will increase

the athlete’s awareness and basic knowledge of nutrition as it relates to maintaining

health and optimizing performance.

Results

As we have mentioned in the methods section of our research we had divided are

participants into two groups. The first group, consist of ten hurdler/sprinters that


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received a nutrition handout prior to taking the pre survey, this group is represented as

group A in the following tables. The second group, consist of the remaining 6 track and

field runners who did not receive a nutrition handout prior to the survey, this group is

represented as group B in the following tables.

According to results in Table 1, group A answered more correct questions during

the pre-survey than they did in the post survey. Results also show, that for questions 1, 3,

9 and 10 there was an increase in the number of participants that answered these

questions correctly in the post survey compared to the pre-survey.

Table 1. Group A’s pre and post survey results this table represents the number of correct answers

for the pre and post survey athlete who received nutrition information prior to the pre-survey

Results from Group B shown in Table 2 show that more participants improved there

survey scores in the post survey. According to the results shown below, group B had

more participants answer questions 1, 2, 3, 5, and 9 correctly in the post survey compared

to the pre-survey. Results also show, that there were only two questions in the post

survey that group B received less correct answers in than the pre-survey. Therefore,

0 2 4 6 8

10 12

1 2 3 4 5 6 7 8 9 10

Num

ber o

f Athletes

Survey Ques3ons

Pre and Post Survey Group A

Pre-‐A correct

Post-‐A Correct


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group B either improved or received the same answers in the post survey, for eight out of

the ten survey questions, than they did in the pre-survey.

Table 2. Group B’s pre and post survey results this table represents the number of correct answers

for the pre and post survey athletes who did not receive nutritional information prior to the pre-

survey

Results for Table 3 show all data that was collected for both the pre and post surveys of

group A and group B. According to the results, group A participants correctly answered

more survey questions for both the pre and post survey in comparison to group B.

Results also showed that, group A and B had significantly less participants answer

questions 5, and 6 correctly.

0

2

4

6

8

10

1 2 3 4 5 6 7 8 9 10

Num

ber o

f Athletes

Survey Ques3ons

Pre and Post Survey Group B

Pre-‐B correct

Post-‐B Correct


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Table 3. Group A and B’s pre and post surveys compared side and side this table represents all

correct answers for the pre and post surveys for both group A and group B.

Discussion

After reviewing the results, group A’s nutrition knowledge had not improved after

providing nutritional education, which was unexpected. However, results did show that

after providing nutrition education, group A participants had increased the number of

athletes that correctly answered questions on energy expenditure, my plate, calcium

sources, and electrolyte importance. This did not come as too much of a surprise, since

other studies, such as those done on collegiate swimmers, have shown that implementing

nutrition education, results in knowledge improvements within athletes (Trumbo, 2011).

Unlike group A, group B results showed, an increase in athletes nutritional

knowledge after receiving nutrition education. Results also showed, that athletes in

group B had a significant increase in important sports nutrition topics such as: sources of

macronutrients in the diet that provide energy for fuel, muscle restoration, protein, as well

as the importance of vitamins, minerals, and electrolytes. Group B represented the results

we had expected to receive from our program, because we had found similar research

0 2 4 6 8 10 12

1 2 3 4 5 6 7 8 9 10

Num

ber o

f Athletes

Survey Ques3ons

Pre and Post Surveys Group A and B

Pre-‐A correct

Post-‐A Correct

Pre-‐B correct

Post-‐B Correct


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studies done on other collegiate sports teams. For instance, a research study done on a

female collegiate softball team, which implemented a nutrition education program that

also used pre and post questionnaires. After providing a pre and post questionnaire they

too saw scores increase in the post survey as a result of nutrition education (Haymen,

2008).

Results for both groups showed that group A had received more correct responses

compared to group B for both surveys. Group A may have answered more questions

successfully because they were provided with nutrition information before those in group

B. These athletes may have utilized the meal planning handout during the week before

the pre-surveys were distributed, therefore improving their scores.

Results for Both groups also showed that, survey questions which covered topics

such as: serving sizes, fats, meal timing, and hydration sources were answered incorrectly

most. Research done by The Sports Journal, explains that collegiate athletes commonly

have minimal nutritional knowledge, which can explain why participants in our program

scored so poorly on numerous survey questions (Dunn, D., Turner, L. & Denny, G.,

2011).

In order to meet the needs of our athletes better, we would change our program so

that more hands on activities would be implemented, that way more athletes can be

involved in the presentation. This may be a more effective way in learning and

remembering nutrition information, rather than lecturing and asking questions. Also if

we were able to have nutrition demonstrations in a kitchen, once a week, for 2 months,

we believe nutrition knowledge within the female collegiate track team would increase at

a faster rate. Many of the athletes were already showing interest in food sources and


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meal planning, so by utilizing a kitchen to prepare meals and discussing how to cook

certain foods, we can further educate athletes using hands on experience.

Our nutrition education demonstration did show some positive results, therefore,

has furthered the body of knowledge of nutrition education as a successful way to

increase nutrition knowledge. However, more time is needed to examine whether our

intervention can be more effective in increasing sports nutrition knowledge, in female

collegiate track and field athletes.

Summary

This program will teach athletes the importance of proper nutrition and its

influence on health and performance. The San Francisco State Women’s Track and Field

team and coaches will complete this program, which will result in better eating habits, an

increased understanding of sports nutrition and its influence on race performance and

recovery. This program will be implemented on campus before track and field practice,

and online from March 24, 2014, to April 18, 2014. Information to be provided include:

surveys, and handouts. Funds will be allocated for visual food models, and displays,

printing of handouts, and granola bars for prizes during the educational presentation.

Program effectiveness will be analyzed based off the athlete and coaches post surveys.

The conclusion of this program will provide athletes with a better understanding as well

as knowledge of nutrition as it pertains to sports and health.


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Reference List

Academy of Nutrition and Dietetics. (n.d.). Vitamin needs of athletes. Retrieved from http://www.eatright.org/public/content.aspx?id=7087 American Dietetic Association. (2009). Nutrition and athletic performance. Medicine & Science in Sports & Exercise: 41, 709-731. doi: 10.1249/MSS.0b013e31890eb86 or http://journals.lww.com/acsmmsse/fulltext/2009/03000/nutrition_and_athletic_performance.27.aspx Dunn, D., Turner, L. & Denny, G. (2008). Nutrition knowledge and attitudes of college athletes. The Sport Journal. Retrieved from http://thesportjournal.org/article/tag/spring/page/28/ Franke, N. (1988). A comparison of the effects of three different nutrition education

methods on nutrition knowledge, attitudes, practices of female university student athletes. U.M.I, Retrieved from http://0-search.proquest.com.opac.sfsu.edu/docview/303710020/162D360D5DD44640PQ/7?accountid=13802

Hayman, A. (2008, May 1). Implementing a Nutrition Education Program for Collegiate Female Athletes. . Retrieved , from https://etd.ohiolink.edu/rws_etd/document/get/def1281550523/inline Torres-McGehee, T. (2012). Sports nutrition knowledge among collegiate athletes, coaches, athletic trainers, and strength and conditioning specialists. Journal of Athletic Training: 47 (2), 205-211. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3418133/ Trumbo, K. (2001, June 29). The effect of sports-focused nutrition education among men and women collegiate athletes. . Retrieved , from http://cardinalscholar.bsu.edu/handle/123456789/194658?mode=full Ozdoğan, Y., & Ozcelik, A. O. (2011). Evaluation of the nutrition knowledge of sports department students of universities. Journal of the International Society of Sports Nutrition, 8. doi:10.1186/1550-2783-8-11 or

http://www.jissn.com/content/8/1/11

Zawila, L., & Steib, C. (2003). The female collegiate cross country runner: Nutritional knowledge and attitudes. Journal of Athletic Training: 38,1, 67-74. Retrieved from

proquest.com.opac.sfsu.edu/docview/206648146/fulltextPDF?accountid=13802


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APPENDIX

Handout 1: Given to Sprinter and Hurdlers Handout 2: Given to all Track Team Athletes Survey for Group A Survey for Group B Data of Results

Healthy Meal Options for SFSU Athletes Breakfast:


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1. Toast with fruit: >1-2 pieces of toast with Almond Butter/Peanut Butter > Add sliced bananas/blackberries/apples/ any fruit 2. Egg Sandwich: >2 eggs (scrambled/over-easy/no salt added) > Whole-wheat toast/whole wheat tortilla. >Cheese: feta, swizz, parmesan (IN MODERATION) > Can add: tablespoon of ketchup or 2 tablespoons of hot sauce 3. Oatmeal with Fruits/seeds/nuts > Store bought in packets or ½-1 cup of oatmeal from a bag > water/fat-free milk/almond milk > Add any fruit: mango, apply, blueberries, raspberries, blackberries

> Add almond, walnuts, raisins, cranberries, flax seeds, pumpkin seeds, and chia seeds 4. Cereal with fruit > Nature’s Path: Pumpkin Flax Granola > Kashi Go lean Cereal >Fat-Free/ Low Fat milk/ Almond Milk > Add blueberries, raspberries, bananas, apples, cinnamon, any fruit is good 5. Yogurt with granola and fruit > greek yogurt/fat free > add granola > add any fruit Lunch: 1. Turkey/Chicken sandwich > Whole-wheat bread >turkey or Chicken breast > tablespoon of mayo/mustard/ condiments in general > lettuce/spinach/swiss chard >tomato, cucumber, sprouts, avocado etc. > 1 slice of the cheese of your choice. 2. Arugula salad with beets, goat cheese and chicken/ turkey meat >Arugula (handful) > cooked turkey meat or chicken breast > beets (2) >Goat cheese (1 tablespoons) >walnuts >olive oil vinaigrette dressing 3. Chicken Pasta Salad > Cooked (preferably whole-wheat) pasta > Grilled Chicken breast/turkey meat > Red bell peppers, green bell peppers, small cherry tomatos, spinach > Olive oil and lemon > Can add cheese but in moderation (preferably parmesan or feta) 4. Grilled Chicken with brown rice


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> Grilled chicken (can purchase in bag form from the store) > Brown rice (can purchase in individual containers from trader joes)/couscous/quinoa > Can cook it with onions, garlic, mushrooms, spinach, bell peppers, etc. Snacks:

1. Apple or banana slices and peanut butter 2. Whole-grain crackers and cheese 3. Carrot and celery sticks with dressing 4. Cottage cheese or yogurt with fresh or canned fruit 5. Energy bars, breakfast bars, or granola bars. 6. Crackers and hummus (garbanzo bean dip) 7. Trail mix with nuts and dried fruit

Dinner: 1. Chicken with couscous salad > Boneless, skinless chicken breast grilled > Couscous (can purchase from trader joes. It is very easy to make) > Cherry tomato > Snap peas > Basil >Lemon Juice 2. Spaghetti with Turkey meatballs and > whole-wheat spaghetti >turkey meatballs > tomato sauce > onions, bell peppers, basil, cherry tomatos 3. Turkey avocado burger with whole-wheat bun > Whole-wheat Bun > Turkey patty > lettuce, spinach, tomato, onions etc. > avocado > easy on the condiments: mayo, mustard, ketchup etc >> make homemade sweet potato fries (wash, cut in to slivers, put on pan with olive oil, and a little bit of salt and pepper, bake at 350 for like 25 min) The Pre-Game Meal A pre-game meal three to four hours before the event allows for optimal digestion and energy supply. Most authorities recommend small pre-game meals that provide 500 to 1,000 calories.

The meal should be high in starch, which breaks down more easily than protein and fats. The starch should be in the form of complex carbohydrates (breads, cold cereal, pasta, fruits and vegetables). They are digested at a rate that provides


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consistent energy to the body and are emptied from the stomach in two to three hours.

High-sugar foods lead to a rapid rise in blood sugar, followed by a decline in blood sugar and less energy. In addition, concentrated sweets can draw fluid into the gastrointestinal tract and contribute to dehydration, cramping, nausea and diarrhea. Don't consume any carbohydrates one and a half to two hours before an event. This may lead to premature exhaustion of glycogen stores in endurance events.

Avoid a meal high in fats. Fat takes longer to digest as does fiber- and lactose-containing meals. Table 2: Recommendations for hydration. Day before Drink fluids frequently Pre-event meal 2-3 cups water 2 hours before 2-2 1/2 cups water 1/2 hour before 2 cups water Every 10-15 minutes during the event 1/2 cup cool (45-55 degrees) water After event 2 cups fluid for each pound lost Next day Drink fluids frequently (it may take 36

hours to rehydrate completely).


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FOOD GROUPS IMPORTANT FOR THE FEMALE TRACK ATHLETE

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CARBOHYDRATES

Carbohydrates provide us with the primary fuel for most endurance activities because they are easily digested and quickly used by your body. Studies have shown that carbs are correlated to significant improvements in athletic performance.

Light to moderate training

5 to 7 grams per kilogram

2.3 to 3.2 grams per pound

Heavy training load and high intensity

7 to 10 grams per kilogram


Extreme training and high intensity races (longer than four to five hours)

> 10 to 12 grams per kilogram

>4.5 to 5.5 grams per pound

Good sources: breads, grains, legumes, vegetables, fruits, cereals, milk/ alternatives

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PROTEINS

Proteins are important for athletes because they provide maintenance and repair to skeletal muscle after training, and they aid in fluid balance while promoting immune function. Light to moderate training

1.2 to 1.7 grams per kilogram


Heavy training load and high intensity

1.4 to 2.0 grams per kilogram


Good sources: animal proteins, soy, whey


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1

Fats

Fat is a vital source of energy for lengthy, lower to moderate-intensity exer cise and spor t training. Healthy sources of fat include: fatty fish, nuts, nut oils, vegetable oils, spreads made from a vegetable oil base, avocados and olives. Dairy and animal products contr ibute energy and nutr ients to your diet, opt for leaner options, such as low-fat or fat-free milk, low-fat cheeses and lean, tr immed meats. This way, you get calcium and protein with much less saturated fat. Minimize consumption of foods that contain trans fats such as hydrogenated oils. Calcium

Calcium is especially important for growth, maintenance and repair of bone tissue, maintenance of blood calcium levels, regulation of muscle contraction, nerve conduction, and normal blood clotting. Inadequate dietary calcium and vitamin D increase the risk of low bone mineral density and stress fractures. Female athletes are at greatest risk for low bone mineral density if energy intakes are low, dairy products and other calcium-rich foods are inadequate or eliminated from the diet, and menstrual dysfunction is present.

Good sources: spinach, kale, soybeans, white beans, calcium fortified foods (dairy products and juices), collards

2

Vitamins

Vitamins do not provide energy, but they are crucial for turning food into energy. While vitamins will not enhance your performance, a shortage is sure to get you down. A few important vitamins include:

Vitamin B12=breakdown carbohydrates and proteins for energy. DRI: 1.1 mg.

Good sources: Whole and enriched grains and fortified cereals

Vitamin B6=is involved in over 100 metabolic reactions in your body, including the production of energy and hemoglobin, a protein in red blood cells. Intakes below the DRI can hurt performance.

Good sources: Meat, fish, poultry, eggs, beans whole grains, seeds and oysters

Vitamin D=important for bone health, A physician may suggest Vitamin D and/or calcium supplements for some athletes. DRI: 200IU.

Good sources: Fortified milk and cereals, oil, seafood and eggs

FOOD GROUPS IMPORTANT FOR THE FEMALE TRACK ATHLETE CONTINUED

Eat Healthy, Drink Healthy


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WHY ITS IMPORTANT TO EAT HEALTHY AND DRINK HEALTHY

1

Why its important for athletes to eat right

eating a balanced diet that meets your energy needs will: • help you train longer and at a higher intensity • delay the onset of fatigue • promote recovery • help your body adapt to workouts • improve body composition and strength • enhance concentration • help maintain a healthy immune function • reduce the chance of injury • reduce the risk of heat cramps and stomach

aches How Much Food Should you Be Consuming to Meet the Energy that you are Expending The amount of food (kcals) needed to achieve energy balance is dependent on the amount of energy used in activity also known as energy expenditure. Energy expenditure varies for different exercises and is dependent on the duration, frequency, intensity of the exercise, the sex of the athlete, prior nutritional status, heredity, age, and body size.

Why is Hydration Important for Athletes? Hydration is especially important for athletes because it can compromise their aerobic exercise performance, and may impair mental/ cognitive performance. It may also prevent muscle cramps, electrolyte deficits, and muscle fatigue.

2

How Much Water Should Athletes be Consuming? • at least 4 hrs before exercise athletes should drink

approximately 5-7ml per kg body weight • drinking fluids during exercise is ideal, however, is

not always possible because the maximum sweat rates exceed maximum gastric emptying rates which limits the amount of fluid that is absorbed. • After exercise it is important for athletes to drink at

least 16-24 oz of fluid for every pound of body weight lost during exercise. This will provide rapid recovery from dehydration that may have occurred during exercise.

What types of Fluids Should Athletes Consume? • Beverages that have electrolytes and Carbs can

help athletes sustain fluid and electrolyte balance and endurance exer cise performance.

• Spor ts dr inks that contain Sodium and Potassium help replace sweat electrolyte losses. The potassium is impor tant for fluid electrolyte balance, nerve transmission. Sodium is a cr itical electrolyte for athletes with high sweat losses.

• Beverages with 6-8% Carbs are recommended for exer cise events lasting longer than 1 hr

1

Before a Run Before a run pre-run snacks are a great way to boost glucose levels and top off Carb stores that are needed for fuel for longer and harder runs. The more time for digestion, the larger the snack. For a snack two hours ahead, try: • a bowl of cereal • peanut butter sandwich • a small smoothie and muffin For a snack one hour ahead,try: • a sports drink • a handful of dry cereal • a slice of toast with honey • a waffle with jam * Aim for 15 to 25 grams of carbohydrate in the hour

before a run

2

After a Run After a run Post-run snacking is going to repair, restore, and replete, so I recommend both protein and carbohydrate containing foods within 15 minutes. For a post run snack, try: • 8 ounces of low fat chocolate milk • Trail mix with dried fruit, soybeans, cereal or

pretzels • A peanut butter and jelly sandwich or wrap • An energy bar with a mix of carbohydrate and

protein • A handful of salted nuts with pretzels • Pita bread with hummus

When To Eat!


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Survey A Results


27

Q1 Energy expenditure depends on: body size, and the type, intensity, and duration of activity?

Answered: 11 Skipped: 05 (45.45%) Answer Choices –

Responses –

– True

54.55% 6

– False

0.00% 0

– don't know

45.45% 5

Q2 Protein is the body's primary energy source and main fuel for athletes?

Answered: 11 Skipped: 0 Answer Choices –

Responses –

– True

54.55% 6

– False

45.45% 5

– don't know

0.00% 0

Q3 An athlete's plate should consist of 1/2 protein, 1/4 fruits and vegetables and 1/4 carbohydrates?


Responses –

– True

72.73% 8

– False

18.18% 2

– Don't know

9.09% 1

Q4 Examples of good sources of carbohydrates for athletes are meats, candy and ice cream?


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Responses –

– True

0.00% 0

– False

90.91% 10

– Don't know

9.09% 1

Q5 A 5 ounce piece of meat is equal to the size of a deck of cards


Responses –

– True

36.36% 4

– False

9.09% 1

– Don't know

54.55% 6

Q6 Unsaturated fats are liquid at room temperature, these fats decrease the risk of heart disease?


Responses –

– True

18.18% 2

– False

9.09% 1

– Don't know

72.73% 8

Q7 Athletes should take vitamin and mineral supplements if their diet is balanced and adequate because it can enhance athletic performance?


Responses –


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– True

45.45% 5

– False

45.45% 5

– Don't know

9.09% 1

Q8 Athletes should drink 20-30 ounces of fluids every half hour of practice?


Responses –

– True

36.36% 4

– False

45.45% 5

– Don't know

18.18% 2

Q9 Chocolate milk is not very good drink for athletes because it has too much sugar?


Responses –

– True

0.00% 0

– False

81.82% 9

– Don't know

18.18% 2

Q10 Chloride and potassium are the most important electrolytes depleted in sweat?


Responses –

– True

36.36% 4

– False

0.00% 0

– Don't know

63.64% 7


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Survey B Results


31

Q1 Energy expenditure depends on: body size, and the type, intensity, and duration of activity?


Responses –

– True

88.89% 8

– False

0.00% 0

– don't know

11.11% 1

Q2 Protein is the body's primary energy source and main fuel for athletes?


Responses –

– True

11.11% 1

– False

88.89% 8

– don't know

0.00% 0

Q3 An athlete's plate should consist of 1/2 protein, 1/4 fruits and vegetables and 1/4 carbohydrates?


Responses –

– True

66.67% 6

– False

33.33% 3

– Don't know

0.00% 0

Q4 Examples of good sources of carbohydrates for athletes are meats, candy and ice


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cream? Answered: 8 Skipped: 1

Answer Choices –

Responses –

– True

0.00% 0

– False

100.00% 8

– Don't know

0.00% 0

Q5 A 5 ounce piece of meat is equal to the size of a deck of cards


Responses –

– True

77.78% 7

– False

22.22% 2

– Don't know

0.00% 0

Q6 Unsaturated fats are liquid at room temperature, these fats decrease the risk of heart disease?


Responses –

– True

77.78% 7

– False

0.00% 0

– Don't know

22.22% 2

Q7 Athletes should take vitamin and mineral supplements if their diet is balanced and adequate because it can enhance athletic performance?

Answered: 9 Skipped: 0


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Answer Choices –

Responses –

– True

44.44% 4

– False

55.56% 5

– Don't know

0.00% 0

Q8 Athletes should drink 20-30 ounces of fluids every half hour of practice?


Responses –

– True

37.50% 3

– False

37.50% 3

– Don't know

25.00% 2

Q9 Chocolate milk is not very good drink for athletes because it has too much sugar?


Responses –

– True

11.11% 1

– False

88.89% 8

– Don't know

0.00% 0

Q10 Chloride and potassium are the most important electrolytes depleted in sweat?


Responses –

– 55.56%


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True 5 – False

11.11% 1

– Don't know

33.33% 3


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Questions Pre-‐A correct Post-‐A Correct

1 6 8 2 5 4 3 2 3 4 10 9 5 1 0 6 1 0 7 5 5 8 5 5 9 9 10 10 0 1

0

2

4

6

8

10

12

1 2 3 4 5 6 7 8 9 10

Axis Title

Axis Title

Pre and Post Survey Group A

Pre-‐A correct

Post-‐A Correct


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Questions Pre-‐B correct Post-‐B Correct

1 6 8 2 2 8 3 2 3 4 8 8 5 1 2 6 2 0 7 5 5 8 3 3 9 4 8 10 3 1

Pre-‐Survey Chart Group A vs. Group B

0 1 2 3 4 5 6 7 8 9

1 2 3 4 5 6 7 8 9 10

Num

ber of Athletes

Survey Questions

Pre and Post Survey Group B

Pre-‐B correct

Post-‐B Correct


37

Questions Pre-‐A correct Pre-‐B correct 1 6 6

2 5 2 3 2 2 4 10 8 5 1 1 6 1 2 7 5 5 8 5 3 9 9 4 10 0 3

0

2

4

6

8

10

12

1 2 3 4 5 6 7 8 9 10

Num

ber of Athletes

Survey Questions

Pre-‐Survey Group A vs. Group B

Pre-‐A correct

Pre-‐B correct


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Post-‐Survey Chart Group A vs. Group B Questions Post-‐A Correct Post-‐B Correct

1 8 8 2 4 8 3 3 3 4 9 8 5 0 2 6 0 0 7 5 5 8 5 3 9 10 8 10 1 1

0 2 4 6 8 10 12

1 2 3 4 5 6 7 8 9 10

Num

ber of Athletes

Survey Questions

Post-‐Survey Group A vs. Group B

Post-‐A Correct

Post-‐B Correct


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