Performance NutritionAnnandale AtomsGirls Basketball
Cheryl Toner, MS, RDNSports Dietitian
Physical Conditioning
Strategy Desire
Mental Coaching Toughness
Performance Nutrition
PERFORMANCE NUTRITIONA TEAM PLAYER THAT MAKES THE DIFFERENCE
Cheryl Toner, Sports [email protected]
5 Ways to Amplify Sports Performance
1. Start and stay hydrated.
2. Get a good night’s sleep.
3. Eat enough.
4. Eat the right stuff.
5. Eat it at the right time.Cheryl Toner, Sports [email protected]
1. Start & Stay Hydrated- Why?
Muscle cramps Loss of coordination Fainting Personality change Decreased blood pressure Increased core temp Increased heart rate
Headache Flushed skin Weakness Poor concentration Light headedness Nausea Vomiting
• Apple juice or lemonade?• Do you feel/experience…
With weight
loss of
2% or more!
Cheryl Toner, Sports [email protected]
1. Start & Stay Hydrated- How?
Before exercise150 lb
After exercise 147 lb3 lb
(2% of starting body weight!)
3 x 20 = 60 oz needed to replace lost fluids
Cheryl Toner, Sports [email protected]
Time Meal/Event Fluid Intake
6am Breakfast 1-2 cups, including milk
Mid-Morning Classes 2 cups, sip regularly on water
Mid-Day Lunch 2-4 cups, including milk
Mid-Afternoon Classes/ Pre-Training 2 cups water, sip regularly on water
4-5:30pm Training 2-5 gulps every 15-20 minutes
By 6pm Post-Training Recovery milk or other beverage
7-8pm Dinner 2 cups, including milk
9-10pm Bedtime 1 cup water
Cheryl Toner, Sports [email protected]
1. Start & Stay Hydrated- Have a plan!
Most common reason for skipping breakfast Sleep deprivation has metabolic affects– Reduced insulin sensitivity and higher diabetes
risk– Increased appetite– Reduced energy expenditure
No amount of food or fluids will correct for lack of sleep
2. Get a Good Night’s Sleep
Cheryl Toner, Sports [email protected]
ENERGY = CALORIES Calories are a measure of energy Your body uses energy to do work FUEL
RMR Growth Daily Activity
Exercise+ + +
Cheryl Toner, Sports [email protected]
3. Eat Enough
Eat the right amount of energy (calories) for YOUR body‒ Carbohydrates, Protein, Fat‒ MICROnutrients help your body use calories well‒ RDA - general guidelines‒ You are unique! • Stages of development• Frequency, intensity, duration of physical activity
Cheryl Toner, Sports [email protected]
3. Eat Enough- for YOU
Weight loss Strength loss Poor adaptation to training Diminished performance Soreness, joint pain Lethargy (tiredness) Chronic fatigue Micronutrient deficiency Respiratory infections Menstrual or endocrine abnormalities Decreased bone mineral density
Cheryl Toner, Sports [email protected]
3. Eat Enough- What if I don’t?
3. Eat Enough- Snack for success
Handful of nuts + orange Greek yogurt + apple 1 cup skim chocolate milk ½ nut butter + jelly sandwich ¼ cup dried fruit + nuts + cereal Hummus + veggie roll-up ½ cup tuna + crackers
3 meals+
2-3 snacks+
fluids
http://www.teamusa.org/About-the-USOC/Athlete-Development/Sport-Performance/Nutrition/Resources-and-Fact-Sheets
4. Eat the Right Stuff- Balance & variety
Vegetables 3+ Fruits 3-5 Grains 9-15 Milk Products/Alternatives 3 Meat/Plant Protein Foods 12 oz Spices for flavor! Fluids
3 meals+
2-3 snacks+
fluids
Jump-start metabolism Enhance energy level Provide fuel for classes and workouts Athletes who eat breakfast really do eat
more appropriate amounts throughout the day than people who skip
5. Eat it at the Right Time- Breakfast
Cheryl Toner, Sports [email protected]
2 slices of whole wheat toast2 tablespoons of peanut butter1 banana2 cups lowfat milk
5. Eat it at the Right Time- Breakfast
Cheryl Toner, Sports [email protected]
Smoothie½ cup lowfat Greek yogurt ½ cup fruit juice ½ cup frozen berries or bananaice
Omelet Wrap2 eggs1 oz cheese 1 oz chopped ham 1 whole grain tortilla 1 cup of 100% fruit juice
Sandwich 3 oz turkey 1 oz cheese 2 slices whole wheat bread1 cup
2 cups dry cereal1 cup lowfat milk1 oz nuts1 pear
Spread protein evenly throughout day Protein in post-resistance workout snack– Minimize muscle breakdown – Maximize muscle growth– Normal hormonal and immune functions
5. Eat it at the Right Time- Protein
Cheryl Toner, Sports [email protected]
1 ounce meat 2 eggs 1 cup milk/yogurt 2T peanut butter
1 ounce cheese 2/3 cup beans 1/3 cup nuts
Cheryl Toner, Sports [email protected]
5. Eat it at the Right Time- Protein
About 10 g protein:
5. Eat it at the Right Time- Fueling Training
3-4 hours before training– Foundation: long-lasting carbs– + high-quality lean protein – Before game: low fat, low fiber, not spicy, nothing new, nothing
risky 30 minutes to 1 hour before training
‒ Fruit‒ Crackers/Pretzels‒ Honey/jam sandwich‒ Focus on carbs, low fiber, fat, protein
After training Replace carbs, add protein especially after resistance exercise
Top Related