Ashley Binns, M.S.University of Arkansas

Ph.D. Student – Exercise Science

Importance of Nutrition: Food is Fuel

MyPyramid

Servings Per Food Group:Grains: 6-11 Fruits: 2-3 Meat & Beans: 2-3

Vegetables: 3-5 Milk: 2-3Oils/Fats: minimal amounts

ChooseMyPlate

Why is it important to have all food groups?

• Grains– Energy

• Protein– Strong muscles

• Vegetables/Fruits– Contain vitamins &

minerals– Helps keep you from

getting sick• Dairy

– Important for strong bones

LEAST PROCESSED

SLIGHTLY PROCESSED

MOST

How to make healthy food choices

Carbohydrate: Food Choice Checklist1st Choice

• Vegetables: asparagus, avocado, kidney beans, peppers, carrots

• Fruits: apple apricots, bananas, mango, peach, pear

• Grains: popcorn, steel cut oats, whole wheat, brown rice, wild rice

2nd Choice 3rd Choice• Vegetables: acorn

squash, baked potato, pumpkin, spaghetti squash, baked beans

• Fruits: fruit juices, dried fruits

• Grains: corn tortillas, couscous, whole grain pancakes, whole grain pasta/waffles/pasta, whole wheat crackers

• Potato chips• Corn bread• Rice cakes• White bagel/bread• White rice• French bread• Flour tortillas• Cake, candy• Cookies, ice cream,

pie• Soda• Honey

Protein: Food Choice Checklist1st Choice

• Lean beef: flank steak, sirloin, tenderloin, rump roast, ~90% lean ground beef

• Lean pork: pork loin, tenderloin, center loin

• Poultry: skinless chicken breast, turkey cutlets, ~90% lean ground

• Seafood: salmon, tuna, cod, trout, shrimp, catfish

• Dairy: skim milk, low-fat cottage cheese, low-fat plain yogurt

2nd Choice 3rd Choice• 85% lean ground

beef, turkey, chicken• Dark meat chicken• Beef prime ribs, beef

short ribs• Ground lamb• Pheasant with skin• Roasted chicken with

skin• 1% or 2% milk or

cottage cheese• Whole egg

• Bacon• Bologna• Chicken fried steak• Hot dogs• Salami• Summer sausage• Breakfast sausage• Buffalo wings• Beef ribs, pork ribs,

70% lean ground pork or beef

• Ice cream, whip cream, whole milk

Fats: Food Choice ChecklistMonounsaturated

Fats• Almonds (oil)• Avocados• Brazil nuts• Canola oil• Cashews• Ground flaxseed• Hazelnuts• Macadamias• Olive oil• Peanut butter• Peanut oil• Pecans• Pistachios• Pumpkin seeds

Polyunsaturated Fats

Saturated Fats

• Omega-3: Alaska king crab, Atlantic herring, ground flaxseeds, pecans, pine nuts, Pollock, scallop, shrimp, whitefish, wild salmon

• Omega-6: corn oil, cottonseed oil, peanut oil, safflower oil, soybean oil, sunflower seeds

• Alfredo sauce• Bacon, bologna,

bratwurst• Butter• Cake• Cheese sauces• Chocolate• Coconut oil• Cookies • Cream cheese• Creamy sauces• Fried chicken• Ice cream• Mayonnaise• Etc.

How do we put it all together?• Grains

– Energy• Protein

– Strong muscles• Vegetables/Fruits

– Contain vitamins & minerals

– Helps keep you from getting sick

• Dairy– Important for strong bones

• Before practice:– Carbohydrate– Protein– Some fat

• During practice:– Carbohydrate– Little bit of protein

• After practice:– Carbohydrate– Protein– Fat

What about water?

• Our bodies are made up of 80% water• Water is essential for:– Nutrient absorption– Body temperature regulation– Protection of vital organs– Serves as a medium for biochemical reactions– Maintains a high blood volume for optimal athletic

performance• If fluid intake does not meet the demands of fluid

losses, dehydration can occur

Effects of Dehydration• Percent Body Weight Lost

• 0-1% Thirst• 2% Stronger thirst, vague discomfort, loss of

appetite• 3% Decreasing blood volume, impaired

physical performance• 4% Increased effort for physical work, nausea• 5% Difficulty in concentrating• 6% Failure to regulate excess temperature• 7-8% Dizziness, labored breathing w/ activity,

increased weakness• 9-10% Muscle spasms, delirium, and

wakefulness• 11% Inability of decreased blood volume to circulate

normally, failing renal function

Hydration Tips• Try to develop some type of water “schedule”• Although you may not notice that you are sweating in

the pool, 30 mins in humidity can lead to dehydration• Drink:– 2 cups of water 2 hours before practice– 5-10 oz. of water every 15-20 minutes during practice

• 1 medium mouthful = ~ 1 oz.– 2-3 cups of fluid for every pound of body weight lost

• Sports Drinks– Best used for practices lasting > 1 hr.

Putting it all together…

• Pre-workout• During workout• Post-workout• Hydration

Food Timing

• Important for adequate energy during workouts!– Aim to consume either a meal or snack every 3-4 hrs.– 2-4 hrs before practice: meal(s)– 30 mins before practice: small CHO snack

• Develop food familiarity– Don’t try new foods on or close to a competition day

if you are unsure of how your body will react.• Try to pre-plan your day to make sure you

properly fuel your body.

Pre-Workout

• Immediately before a workout (30 min– 1 hr)– CHO rich snack or meal

• Liquid meal replacements an option

– Small amount of PRO• Will decrease post-

exercise muscle soreness– Low fiber & fat content

• Decrease transit time• Decrease gastric upset

• Pre-Workout Snack Ideas:– Piece of fruit (i.e. banana)– Cottage cheese + with

crackers– Granola bar– Low-fat yogurt and banana or

raisins– Graham crackers + peanut

butter + low-fat chocolate milk

– Cinnamon raisin mini-bagel spread with 1 Tbsp. peanut butter

During Workout

• Combination of CHO, PRO, & Electrolytes– Easily chewable, bite-sized foods

• Ex: pieces of granola bar/sports bar, sports gels, pieces of fruit

• Fluid Replacement– Water & Sports drinks

• Work on Timing– Takes time to learn what works

best for you– Experiment during practices

that are less rigorous and not immediately before a meet

• Raw nuts/seeds (ex: 15 almonds, 20 peanuts, 30 pistachios)

• Lean beef jerky• Dried fruit• Peanut butter sandwich• Energy bar or granola bar

(watch sugar content)• Dried apricots + ¼ c. nuts (e.g.

peanuts, almonds, etc)• Apple slices + cheddar cheese• Whole wheat pita + hummus

Post-Workout

• Begin recovery with a snack or meal within 15-60 min

• Replace muscle fuel (CHO)– Snack Ideas:

• Sports drink and/or protein/sports bar

• Graham crackers with peanut butter

• Chocolate milk & banana• Fruit & yogurt smoothie

• Replenish water and electrolyte losses

• Meal Ideas:– Rice bowl with beans,

cheese, salsa, avocado + whole grain tortilla chips or whole wheat tortilla

– Stir fry with lean steak, broccoli, bell peppers, carrots + brown rice

– Whole wheat pita sandwich with turkey and veggies + pretzels + low-fat milk

– Salmon with roasted vegetables and brown rice

Hydration• Before practice:– 2 cups of water 2 hours

• During practice:– 5-10 oz. of water every 15-20 minutes

• 1 medium mouthful = ~ 1 oz.

• After practice:– 2-3 cups of fluid for every pound of body weight lost

• Sports Drinks– Best used for practices lasting > 1 hr. OR when food

source not available during/following exercise

Questions?

Ashley Binns, M.S.University of Arkansas

binns@uark.edu(210) 216-3719

References• http://wwww.usaswimming.org• www.eatright.org (American Dietetic Association)• Clark, N. (2008). Nancy Clark’s Sports Nutrition Guidebook (4th ed.).

Champaign, IL: Human Kinetics.• Dunford, M.D. (Ed.). (2006). Sports Nutrition: A Practice Manual for

Professionals (4th ed.). Champaign, IL: Human Kinetics.• Insel, P. (2006). Discovering Nutrition (2nd ed.). Jones and Barlett

Publishers, Inc.• Litt, A. (2004). Fuel for Young Athletes. Champaign, IL: Human Kinetics.• www.scandpg.org [Sports, Cardiovascular, and Wellness Nutrition

(SCAN)]• Rosenloom, C.A. (Ed.). (2006). Sports Nutrition: Client Education

Handouts. American Dietetics Association.