Kickoff to WINKickoff to WINKickoff to WINKickoff to WIN

Susan Adams, M.S., R.DSusan Adams, M.S., R.DWINForum Nutrition ConsultantWINForum Nutrition Consultant

High Performance Nutrition High Performance Nutrition For FootballFor Football

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Follow the WINForum Online

•WINForum.org

•Facebook.com/WINForum

•Twitter.com/WINForum_org

Why You??:

So What’s in it for Me??

Benefits:•Enhanced recovery•Best weight•Reduced risk of

injury and illness•Energy•Confidence•Consistency•Lifelong benefits

Athlete Nutrition Overview

Common challenges:

•Lack of knowledge•Poor choices when

shopping or dining out

•Busy lifestyle•Access•Supplements and

sports foods

Athlete Nutrition Overview

Top Game Day Mistakes

•New foods•Poor hydration•Energy drinks•Too much food•Too little food

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The Sports Nutrition Game Plan –

Make it Work for You!

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Nutrition Pre-Exercise- Eat & Drink

•Stay hydrated•Check urine•Pre-exercise:

• 14–20 oz•During active

warm-up: • 8 fl oz = 8

swallows/gulps

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MyPlate

•Use MyPlate as a portion guide

•A healthy diet of fruits, vegetables, whole grains, lean protein and low-fat or fat-free dairy

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Am I eating the right foods?

Use this checklist: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)

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Portions: 20 years ago vs. now

How to remember serving sizes…

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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

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Energy Filled Eating Plan

•Meals and Snacks •< 3-4 hours apart

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GOOD CARBS GOOD CARBS vsvs OCCASIONAL OCCASIONAL CARBSCARBS•Whole Grains•Dairy•Pasta•Rice•Potato•Corn•Fruits•Veggies

•Watch for: THE “C” WORD▫Chips▫Cookies▫Candy▫Cakes▫Crispy Stuff▫Creamy Stuff▫Coke

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Breakfast: Build a base

•Jump-start your metabolism

•> 1/3 of your calories

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What’s Next? Lunch!

•Carbohydrate ▫Proteina little fat

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Snack AttackLow in fat, high in carbs!

• 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• Boost sport drink• Fig Newtons• Crackers + Cheese• Trail Mix• Peanut Butter Pretzels• HB egg with Bread

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Dinner

•Carbohydrate driven • + lean protein & healthy

fat•Divide plate into thirds•Samples:

▫Salmon, green beans, brown rice, milk

▫Chicken and veggie pasta, green salad, milk

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Game On!Nutrition During Exercise

•Replace fluid losses• Use online sweat

calculator•Drink fluids•Maintain blood

glucose• 30-60 g CHO/hour = 16

oz+ Gatorade/hr•Eat snacks

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Post Exercise:Re-hydrate, Re-Fuel, Rest

•Weigh pre- and post-exercise•For every pound lost, drink 16-24 fluid

ounces. •Carry a water bottle•Cool flavored drinks

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Post-Game: REFuelPost-Game: REFuel

•Eat/drink carbs + protein IMMEDIATELY

•Eat a meal (within 1-2 hours)

•REST

Re-Fuel: Sample Post Workout Ideas

•Carbs + Protein:▫Yogurt▫Yogurt Drinks▫Granola Bar & string

cheese▫Muffin (with nuts)▫Fruit & bagel

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Why Chocolate Milk?

•Chocolate milk & sport drink equally effective

•Perfect carb:protein ratio•3-4g carb:1g protein

•Cost-effective

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Winning at Losing

What’s a Healthy Way to Gain Muscle?

Healthy Muscle Gain

•Add 300-500 calories per day

•Eat frequently•Include pre- and post-exercise snacks with protein

What About Supplements?

Remember to Individualize

Heaviest vs. Lightest Seahawk Players

Heaviest = Paul Fanaika (G)

Height: 6’5”

Weight: 327#

Age: 25

Lightest = Deon Butler (WR)

Height: 5’10”

Weight:182#

Age: 26

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Top Sport Nutrition Tips

1. WINForum Sports Nutrition Game Plan 2. Use the PLAN3. HYDRATE & FUEL at practice & games4. Emphasize REST

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Where to go for more info:

•WINForum : www.winforum.org•American Dietetics Association:

www.eatright.org•MyPlate: www.choosemyplate.gov•PowerBar: www.powerbar.com

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For questions/comments or more information For questions/comments or more information info@winforum.orginfo@winforum.org