“TEAMING up with Nutrition”
Sports Nutrition for Team Sports
Kelly Pritchett, PhD, RD, CSSDBoard Certified Specialist in Sports Dietetics
Assistant Professor in Nutrition & Exercise ScienceCentral Washington University
The WINForum was created to help coaches, trainers, parents, teachers and student athletes understand the
value of good nutrition for peak athletic and academic performance.
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WINForum.org• Summaries from WINForum clinics• Downloadable Sports Nutrition Game Plan
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
8The Sports Nutrition Game Plan –
Make it Work for You!
www.WINForum.org
General Nutrition Tips1. Eat every 2-3 hours
2. Get lean protein at every meal
3. Eat healthy fats every day. Limit trans fats and fried foods
4. Pre-, during, and post-training/game nutrition is actually one big meal, and it is the most important meal of the day
6. Eat vegetables at every opportunity
7. Drink fluids
Energy Filled Eating Plan•Meals and Snacks < 3-4 hours apart Breakfast
Snack
Lunch
Snack
Dinner
Snack if hungry
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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 ProteinSome healthy 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, milkChicken and veggie pasta,
green salad, milk
Energy from Glycogen
Glycogen is a form of energy stored in muscle and liver tissue that is
excellent for many sports activities
Glycogen Liver and Muscle
Carbohydrates(Bagel, pasta, fruit, dairy)
GlucoseGlucose(energy in use)(energy in use)
GlycogenGlycogen(stored)(stored)
Carbohydrate recommendations
Carbohydrate is primary energy source for high intensity training
Diet should be high in carbohydrate (CHO)60-70% of total caloric intake6-7 g CHO/kg BW
Choose complex over simple CHOs:Whole grainsBeansStarchy vegetables (potatoes, corn)Rice Pasta
GOOD CARBS GOOD CARBS vsvs OCCASIONAL OCCASIONAL CARBSCARBS
Whole Grains
Dairy
Pasta
Rice
Potato
Corn
Fruits
Veggies
Watch for: THE “C” WORDChipsCookiesCandyCakesCrispy StuffCreamy StuffCoke
Pre-exercise Nutrition
The Pre-Exercise Meal:Individualized Varies depending on
type of sportTrial and error is
importantMagic Meal??No right/wrong choice
Pre-exercise Nutrition4 h prior: 4g CHO/kg of body weight
1 h prior: 1 g CHO/kg of body weight
Why is it important?Prevent low blood sugar (fatigue & dizziness)Fuel your bodySatisfy the mindTo settle the stomach by absorbing gastric juicesTop off glycogen storesHelp subside hunger
Pre-exercise Nutrition GuidelinesEat familiar foods
Experiment before practice NOT gamesQueasy stomach? Try liquid mealsNervousness? Eat well the day
before
Limit high fat proteins
Limit sugary foods
Allow time for digestion
Hydrate!!
Pre-Exercise Meals1 Banana with 1 Tbsp of peanut butter
Trail mix with nuts and dried fruit
Instant oatmeal with low fat milk
English muffin with cheese
½ whole grain bagel with peanut butter
½ cup of dry cereal with low fat milk
1 apple with string cheese
Low fat yogurt and granola
Smoothie- mix milk or juice with fresh or frozen fruit
Energy bars (power bar)
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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
For more information, go to WINForum.org
Should I eat during practice or games?
Consume 30-60 grams of Carbohydrate per hour during competition A banana, and 2 cups of a sports drinkA sports bar, and water4 cups of a sports drink2 sports gels ½ bagel, and 1 cup of a sports drink1 to 2 bananas1 slice bread & honey/jam
Post-Exercise Nutrition for Recovery
“To maximize recovery, consume carbohydrate & protein within 30-60 minutes after workout”
First 2 hrs after exercise – Very important!!Repair muscle damageReplace muscle & liver glycogen (energy stores)Replace fluids and electrolytes
Consume high carbohydrate foods (50-100g)Add some protein to the post-exercise meal
CHO:PRO ratio (~ 3:1, 4:1)
Post-Exercise MealsBowl of cereal, milk, banana
Turkey sandwich, 8 oz sports drink
1 c of beans and rice
Peanut butter and jelly sandwich
2 Tbsp peanut butter & banana, 8 oz. sports drink
6 oz yogurt, 1 apple, granola bar
1 whole what bagel, 2 Tbsp peanut butter
8 oz smoothie
Low-fat chocolate milk is a great recovery beverage!
General Recovery Guidelines
Within 30 to 60 minutes after exercise:
50-100g Carbohydrate
6-20g ProteinOR 3:1, 4:1
24 oz fluid/pound lost
Whole/real foods preferred!
Chocolate milk: An effective recovery aid?
Why?
Readily available
Relatively inexpensive
Similar kcal content as carbohydrate replacement beverages
CHO: PRO ratio
Provides fluids, sodium
High in calcium
Fluid Guidelines
Cool fluids before, during and after activity
Before:20 oz fluid: 2-3h prior to event 1 oz = 1 swallow/gulp
During:
Drink on a schedule:~8 oz every 15 minutes (NATA)
After:
Weigh before and after exercise :Drink 16-24 fl oz of fluid for every pound lost
Choosing FluidsFlavor and temperature important
Plain water may not be enough if exercise lasts longer than 60 minutes or if multiple events in one dayElectrolytes and blood sugar need replacing
Sports drinks encourage drinkingOpaque water bottles encouraged **
Avoid high sugar drinks – absorbed more slowly, increase stomach cramps and nausea4-8% CHO solution
Undiluted fruit juices - too much carbohydrate causing GI discomfort
Top Game Day Mistakes
• New foods
• Poor hydration
• Energy drinks
• Too much food
• Too little food
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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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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
Nutrition on the Road
Non-Perishable
Graham crackers
Vanilla wafers
Granola bars
Fig/fruit bars
Pudding cups
Dried fruit
Dry cereals
Canned tuna
Cereal bars
Perishable
Fruit
Yogurt
String cheese
Juice boxes
Bagels
Low-fat milk
Sports drinks
Deli meats
TIPS:
• Plan ahead
• Eat on the go
Healthier options at concession stands
Sports drinks
Juices
Lemonades
Smoothies
Pretzels
Fruit ices
Frozen yogurts
Deli sandwiches
Hamburgers
Cheeseburgers
Vegetarian pizza
Soft pretzels
Grilled chicken sandwich
Getting the TEAM involved!
•Decorating water bottles•Team breakfasts or dinner•Team grocery shopping outing•Team goals
•Everyone eats breakfasts•Everyone drinks 2 water bottles of water at school•Do NOT let goals be weight oriented
Remember to Individualize
Don’t give advice on weight loss or gain to the team as a whole: needs vary among every player
Example: Heaviest vs. Lightest SeahawksHeaviest = Paul Fanaika (G) Lightest = Deon Butler (WR)
Ht: 6’5” Wt: 327# Age: 25
Approximate total Needs= 5,550 calories/day
Approximate total Needs= 3,650 calories/day
Ht: 6’5” Wt: 327# Age: 25
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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?
Supplements ExplainedSupplements are not recommended;
a well balanced diet will provide the needed vitamins, minerals and protein needed for performance
Creatine has not been tested for safety in high school students so it should not be used
Be sure to inform players of lists of banned substances for WIAA and NCAA
Supplements are not regulated by the FDA so they may contain harmful or banned substances
1. Eat 3 meals and 2-3 snacks every day
2. Eat 3 foods at meals Need to combine carbohydrate, protein, and fat
3. Combine at least 2 macronutrients at snacks
4. Eat breakfast every day Make sure it is enough
5. Eat every 3-4 hours during the day
Cheat Sheet
TOP 5 Winning Nutrition Tips
The Coach’s Role
•Be a role model of good
nutrition
•Present a consistent
message
•Provide access to healthy
foods and resources
•Invite a dietician to talk to
your team
•Don’t give up!
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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
For more information, go to WINForum.org
Use your WINForum Sports Nutrition Game Plan…
to WIN!
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