Fueling For SuccessCredit to Kelly Hiltz, Registered Dietician

Proper nutrition and hydration play a huge role in you ability to exercise, compete, and recover.

It can give you “the edge” Timing of when you eat or drink also plays

an important role.

GOALS:

Eat enough of the right kinds of calories Drink enough of the right kinds of fluids To be able to perform at your best for the

entire session/practice/competition whil eat the same time decrease you risk of energy and decrease recovery time

A great resource.

Are very individual Based upon:

Age (consider growth) Height Weight Activity level Metabolism

Adequate energy is not only important for athletic performance but also for growth and develpoment.

For growing athletes meals should include: 2-4 servings of grain products 2-4 servings of vegetables and fruit ½ to 1 serving of milk ½ to 1 serving of meat and alternates Oil or fat Fluid

100 g of lean beef 1-2 cups of rice ½ -1 cup of carrots 1-2 cups of salad ½ - 1 cup of milk Salad dressing Yogurt for dessert

Eating three meals and 2 snacks daily is the best way to ensure you are eating enough calories (eat every 3-4 hours).

Skipping breakfast is one of the most common and harmful nutrition errors.

Athletes can burn up to 5000 calories in one practice or game ( an hour or so!)

Carbohydrates provide the best fuel for exercise.

If you don’t eat enough carbohydrates, you won’t have enough energy to perform at your best.

Come from plant foods, There are three major sources of

carbohydrate: Sugar Starch Fiber

Good sources of carbohydrates include whole grain bread and cereals, fruits and vegetables, whole wheat pastas, and rice.

Best sources of protein are from animal foods but you can get protein from plants.

One of the most important jobs for protein is to build muscle, cartilage, and bone so it is very important for growth and development.

Good sources of protein include meat, fish, chicken, eggs, cheese, low-fat milk, cereal, nuts and seeds, and legumes (like kidney beans, chick peas)

Fat can be used for energy but usually strores energy.

The type of fat you eat is important for your overall health. 9heart disease, cancer, obesity)

Types of Fat Saturated (“bad” fat) Trans (“bad” fat) Unsaturated (“good” fat)Sources of fat include, meat, fish, eggs, chicken, and

added fats (like butter, mayo, dressing)

Arguably, water has a GREATER effect on athletic performance than ANY OTHER nutrient.

During exercise, the body can produce 20 times the heat that is produced at rest which can result in dehydration from sweat losses if the fluid is not replaced.

Dehydration decreases exercise performance and can result in heat stroke or even more serious effects.

Athletes can lose 3-10 pounds of fluid through sweating!

For each pound lost through sweat, you must drink 450-675 ml of fluid to replace it.

You should replace fluids while you are exercising to help prevent fatigue and reduce your risk of injury.

Thirst is often a good indicator of hydration. Practice drinking water on a set schedule. If you are practicing a sport, you should

stop regularly for hydration.

2 hours before exercise: 400-600 ml of water

During exercise: 125-350 ml of water every 15 minutes

After exercise: 450-675 ml of water for every 1 pound of fluid loss during exercise.

Plan fluid intake throughout the day and replacement during activity.

Carry a water bottle.

You can monitor your hydration status: You should urinate every 2 hours or so during the

day. You urine should be light yellow in colour.

Sports drinks have been shown to be useful for intense exercise lasting longer than 90 minutes.

The drink should contain 6-8 g of carbohydrate per 100 ml (Gatorade=6 g, Powerade=7 g)

Caution: may cause stomach cramps.

Claim to Enhance performance Increase concentration Increase reaction time Increase vigilance Increase emotional status Stimulate metabolism

Ingredients: Caffeine (stimulant) B vitamins (brain function) Sucrose, glucose (energy) Taurine (helps regulate body temperature)

CONTAIN LARGE AMOUNTS OF CAFFEINE, SUGAR, AND OTHER ‘STIMULANTS’

WOULD NOT RECOMMEND!

A balance daily diet is best. There is no magic pre-game meal but

generally: About 300 to 1000 calories High in carbohydrates Contain some protein Contain fluids Made of easily digested, familiar foods (protein and

fats slow digestion so they should be limited pre exercice)

Athlete who have not eaten within 4 hours of competition are at risk for low energy levels.

Large meal 3-4 hours before Mid-sized meal 2-3 hours before Blenderized meal 1-2 hours before Snack 1-2 hours before

Timing is individual so it is best to try in practice situations rather than in games.

Large meal: spaghetti and meat sauce, garlic bread, low fat milk

Snack: cereal, bananas, low fat milk, peanut butter and jelly sand-which on white bread

Avoid raw vegetables and whole grains as they take longer to digest and may cause stomach cramps.

If a player will be training or playing within the next 24 hours, recovery nutrition is vital

Recovery food should be eaten within 15 minutes to 2 hours of completion of the game or practice.

Chocolate milk and a bagel Water, orange juice, and a yogurt Bread, tomato juice and a boiled egg A balanced larger meal containing the four

food groups

Replacing fluid loss is the first concern Eating carbohydrate rich snacks and meals

is next. If you include a little bit of low fat protein

(like boneless, skinless chicken breast) it helps with recovery.

Use caution when considering the use of supplements since they are not well standardized and many have no proven effectiveness.

NATURAL doe NOT equal SAFE!

Goal is nutrition and hydration to allow for optimal performance, recovery, and reduce risk of injury.

Energy needs vary based on a number of things

Carbohydrates are the best energy source Hydration is vital to athletic performance Timing of fluids and food is important REAL FOOD is always best!