Amy Goodson, MS, RD, CSSD, LD Ben Hogan Sports Medicine Sports Dietitian Dallas Cowboys Texas...
-
Upload
hannah-ramsey -
Category
Documents
-
view
217 -
download
1
Transcript of Amy Goodson, MS, RD, CSSD, LD Ben Hogan Sports Medicine Sports Dietitian Dallas Cowboys Texas...
Amy Goodson, MS, RD, CSSD, LD
Ben Hogan Sports Medicine
Sports DietitianDallas Cowboys
Texas Rangers
TCU Athletics
817.250.7512
Weight Gain/Weight Loss in Athletes:
The Right Way
Outline Determine what is Appropriate for you Energy Needs Quick Review on Macronutrients Healthy Weight Gain Healthy Weight Loss Stay Healthy during the Holdays
Sports Nutrition for Weight Gain & Weight Loss
Improves performance both in competing and in training
Proper sports nutrition provides energy for activity & promotes recovery after exercise
Proper nutrition promotes good recovery Proper nutrition can help change body
composition Decrease body fat, increase lean mass Lose weight/gain weight
Determining What is Appropriate
Weight Not the best indicator for competitive athletes Male: 106# for 5 feet and 6# for every inch Female: 100# for 5 feet and 5# for every inch
Body Fat (American Council on Exercise) Classification Women Men
Essential Fat 10-12% 2-4%
Athletes 14-20% 6-13%
Fitness 21-24% 14-17%
Acceptable 25-31% 18-25%
Obese 32% plus 25% plus
Determining Energy Needs Resting Metabolic Rate Determining Activity Factor Weight Gain/Weight Loss – 1# per week
Weight gain = +500 calories Weight loss = - 500 calories
Factors Effecting Energy Needs & Intake
Growth Elevated metabolisms (for boys typically) Extreme leanness (for boys typically) Puberty/hormone fluctuations (both) Under or over-reporting food intake Schedule Practice times Multiple sport practices Knowledge Availability
Quick Review: Carbohydrates
Purpose: Body’s “choice” for energy; primary energy contributor during exercise
Types of carbohydrates: simple & complex Simple: jelly, cookies, hard candy, juice Complex: bread, pasta, cereal, bagels
Whole grains and wheat products Fruits Vegetables Dairy products Sports drinks/gels/goos/blocks
Quick Review: Protein
Purpose: Build/repair muscles, hair/nail growth, boosts immunity, RBC production
Lean meat Chicken, turkey, lean ham, lean red meat, fish,
tuna, turkey bacon and turkey sausage Take the skin off of meat
Eggs and egg whites Low-fat dairy products
Milk, cheese, yogurt, cottage cheese Whey protein powders and smoothies/shakes
made with it…whey protein absorbs very quickly Nuts, seeds, peanut butter have some protein
Quick Review: Fat
Saturated Fats: “Bad Fats” Fried foods, pastries/baked goods, creamy foods
Unsaturated Fats: “Good Fats” Peanut butter, almond butter, nuts, seeds Olive oil and Canola Oil Avocado Flaxseed or flaxseed oil
Can buy milled, as oil, or in breads and cereals
Fats in fish like salmon Remember that you get some fat in dairy
products, meats, whole eggs, and energy bars/shakes
Healthy Weight Gain Eat 6-8 meals/day Do not skip breakfast; guys trying to gain weight
typically need 700-900 calories in the morning Can eat and go back to bed if they have to
Drink 2% milk and/or juice with meals Eat: a 30-min pre-exercise snack, every hour
during exercise, and immediately post-exercise Post exercise eat w/i 30 minutes and again w/i 2 hours
Eat a high-calorie meal or shake right before bed Shake is a good choice
Make high-calorie food exchanges Consistency!!!
High Calorie Food Exchanges
Choose: Instead of: Bagel/Thick rolls Bread Waffles Toast Granola Cereal Peanut butter Butter or jelly Nuts Candy Trail Mix Granola bar 2% milk Skim milk Sautéed vegetables Steamed
vegetables Milk/juice at meals Water Sports drink at practice Water
Healthy Weight Gain Foods
Weight Gain Food Ideas Add 2 Tbs. peanut butter, honey & brown sugar to
oatmeal Add peanut butter & honey to waffles, pancakes, toast,
& bagels Add low-fat granola to cereal, oatmeal, or yogurt, trail
mix Put nuts on salad, tuna, in cereal & trail mix High calorie trail mix = high calorie cereal, granola,
nuts, dried fruit, & M&M’s Mix high-calorie protein powder with 2% milk Drink Boost Plus or Ensure Plus between meals Drink & make shakes with low-fat chocolate milk Eat a PBJ sandwich as a “dessert” post meals
Weight Gain Food Ideas High calorie shakes are great for guys; get in lots
of nutrition Common “safe” shake powders
Muscle Milk Collegiate, Met-Rx Collegiate, EAS Myoplex Deluxe, Massive Whey Gain, Regular whey protein powders
Blending shakes Mix 2-4 scoops high calorie powder w/16-20 oz 2 %
milk Other things to blend in
Peanut butter, honey, chocolate syrup, ice cream, yogurt
Best time to drink shakes Once during daytime Right before bed
Weight Loss/Leaning Out Eat small meals often…5-7 times/day Don’t skip meals & eat smaller portions at meals
Fist Rule for carbs, Palm Rule for meats, and Plate Rule Eat quality, healthy foods combining complex
carbohydrates, lean protein, & healthy fat at each meal & snack and lots of water
Eat more carbohydrates in the morning, daytime, & around exercise. Eat a smaller quantity at dinner & late at night; use the fist rule at dinner
Watch high calorie fluids Sodas, sweet tea, juice, Gatorade (only at practice)
Avoid refined carbohydrates, fried food, alcohol, high fat foods, baked goods/pastries/doughnuts, creamy sauces/spreads/dips
Choosing Quality Calories
Quality Not Quality-Oatmeal Pop-tarts, Corn Flakes -Whole wheat bagel Croissant -Whole wheat crackers Chips or fries-Egg white omelet & Egg & sausage biscuit 2 pc. WW toast-Energy Bar & fruit Candy bar & Coke-Grilled chicken, brown Creamy alfredo chicken rice, green veggies pasta & breadstick-Salad w/lean turkey, Sweet & Sour chicken stir fry nuts, fruit, & wheat toast w/fried rice -Low fat yogurt w/fruit Ice cream w/topping-Peanut butter crackers Cheez-its or cookies
Healthy Weight Loss
Stay Healthy During Holidays Don’t skip meals when you get busy with
shopping or running errands When eating on the run:
Order a grilled chicken sandwich, wrap or salad & get the sauce on the side
Sub a salad, fruit cup, yogurt parfait or carton of milk for French fries
Keep Training & Refueling Consuming protein post-workout keeps lean
muscle mass stores high Athletes with more lean muscle naturally burn
more fat and calories throughout the day
Christmas Plate Example
Holiday Party Ideas
Focus on fruit & vegetables to bring a healthy side to the party
Produce is filling and will help balance the other dessert treats
Produce also contains water to keep hydrated
Holiday Snack Ideas
Sports Nutrition Goals
ENERGY: Eat often all day; approximately 5-7 meals/day Fuel adequately every day; try not to skip meals
and snacks…be prepared RECOVERY: Just as important as training
If recovery is not adequate, carbohydrate stores will not be replenished & you will start with a decreased amount of energy next time you train or compete
HYDRATION: Drink fluids all day, not just around exercise