Sports Nutrition to WIN
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Sports Nutrition to WIN
Sports Nutrition to WIN
Susan Adams, M.S., R.DWINForum Nutrition Consultant
High Performance Nutrition High Performance Nutrition
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For more information visit www.winforum.org or e-mail questions/ comments to
About WINForum:
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Follow the WINForum Online
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Why You?
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Benefits: Enhanced recovery Best weight Reduced risk of
injury and illness Energy Confidence Consistency Lifelong benefits
Athlete Nutrition Overview
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Common Challenges: Lack of knowledge Poor choices when
shopping or dining out
Busy lifestyle Access Supplements and
sports foods
Athlete Nutrition Overview
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Top Game Day Mistakes
• New foods• Poor hydration• Energy drinks• Too much food• Too little food
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8The Sports Nutrition Game Plan – Make it Work for You!
www.WINForum.org
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Nutrition Pre-Exercise- Eat & Drink
• Stay hydrated• Check urine color• 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?
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
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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
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Energy Filled Eating Plan
• Meals and Snacks • < 3-4 hours
apart
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GOOD CARBS vs OCCASIONAL CARBS 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 Protein
Some 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 drinkBoost sport drinkFig NewtonsFig NewtonsCrackers + CheeseCrackers + CheeseTrail MixTrail MixPeanut Butter Peanut Butter PretzelsPretzelsHB egg with BreadHB 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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20Game On!Nutrition During Exercise
• Replace fluid losses• Drink fluids
• Maintain blood glucose• 30-60 g CHO/hour • Eat snacks
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Post Exercise: Re-hydrate
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: ReFuel Eat/drink carbs + protein within 30
minutes of workout
Eat a full meal (within 1-2 hours)
REST
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Re-Fuel: Sample Post Workout Meal/ Snack 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
Feel Frustrated with lack
of “results”
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Yo-Yo Dieting: Not for Athletes
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Losing Weight in a Safe Way Slow & gradual Off season Aim for a
healthy weight range
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What’s a Healthy Way to Gain Muscle?
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Healthy Muscle Gain
Add 300-500 calories per day
Eat frequently Snacks with
protein
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What About Supplements?
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Remember to IndividualizeRemember to IndividualizeHeaviest vs. Lightest Seahawk PlayersHeaviest 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
5550 3650
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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