Eat 2 Win

with Cutting Edge Nutrition Science

Emily Edison, M.S., R.D.

Western Washington WINForum Coordinator
Sports Dietitian, Momentum Nutrition & Fitness
About WINForum

For more information visit www.winforum.org or e-mail

questions/ comments to info@winforum.org
WINForum Online
Make the Game Plan Work For You

Find it in Downloadable Materials at www.winforum.org

This is Not Rocket Science

Poor nutrition = Poor performance

Winning Nutrition = Winning Performance

Put me in coach…

 One of the
athlete’s #1
sources of
nutrition-related
info is their
coach
Carbs are Good? Or Bad?
Carbohydrates are the #1 Source of
Energy for Your Muscles

Carbohydrates
(bagel, pasta, fruit, dairy)
Glycogen
(stored in muscle and
liver)

Glucose
(energy in use)
Carbohydrate Recommendations

 Diet should be high in

carbohydrate (CHO)
– 60% of total caloric intake
– 6-7 g CHO/kg BW
 Eat carbs at each eating interval
 Most carbs should be complex or
high quality
Good Carbs vs. Occasional Carbs

 Whole Grains  Watch for: THE “C” WORD

 Dairy – Chips
 Pasta – Cookies
– Candy
 Rice
– Cakes
 Potato – Crispy Stuff
 Corn – Creamy Stuff
 Fruits – Coke
 Veggies
Does Eating More Protein = Bigger
Muscles?

?
No! More Protein ≠ Bigger Muscles

 Rebuild and repair tissues broken down during exercise

 Protein recommendations
– Strength/aerobic athletes .6-.9 g/lb bw
– 15 – 18% of total energy

EX: 140lb swimmer: 160lb x .6g/lb = 96 grams

 1c. milk on cereal = 18g

 Granola Bar = 8g
 Turkey Sandwich = 30g
 Energy Bar=15g
 5 oz chicken breast = 34g
 1c. Mashed Potatoes = 8g
 2 cup milk = 16g = 129 grams total
Do athletes need protein
supplements?

 Vegetarian Athletes
 Athletes with limited
caloric intake
 Athletes who train
multiple times daily
Does eating fat make us fat?

V
Eating Fat Does NOT Make You Fat

 Provides energy (at lower intensities)

 Transports fat-soluble vitamins
 Helps the body make hormones
 Makes you feel satisfied
 May delay gastric emptying- important
to time fat intake outside of competition

 25% of total energy

Good Fat vs. Not as good Fat

 Good Fats  Not as good Fats

– Unsaturated – Hydrogenated
 Canola, Olive – Trans
– Comes from nuts and – Saturated- animal
plants fat
– Omega 3 Fats
 Fish, walnuts, flax,
supplement
Energy Filled Eating Plan

 Breakfast
 Snack
 Lunch
 Snack
 Dinner
 Snack (if hungry)
Breakfast Really is For Champions
 People who skip breakfast (and other
meals) tend to have a slower
metabolism
 Maintains energy, builds a base
 Eat at least 10 grams of healthy fat
with breakfast
 Quick ideas:
– Whole grain bagel w/cream cheese and
fruit
– Granola and nuts cereal w/non-fat milk
and fruit
– Toaster waffles with peanut butter, non-
fat milk and fruit
Lunch and Dinner

 Focus on carbs
 Lean proteins
 Healthy fats
 Meal Ideas
– Think color
– Seek easy recipes online
– Make meals and freeze
Easy Dinners (Pick from each column)
Grain Veggie Protein Fat Hydrate
Rice Pasta Frozen or Fish Oils Milk Water
Potato Fresh ok Chicken Avocado Soup
Cous Cous Add to Pork Beef Nuts Olives Juicy Fruits
Gnocchi soups and Beans Dressing Diluted
Bread sauces Eggs Cheese Juice

Spaghetti, 1-3 cups Chicken Breast, 4 oz

Marinara & meat sauce, 1cup
Parmesan cheese, 2 T.
Breadsticks, 1-2
Green Salad w/Vinaigrette
Low-fat milk, 1 cup
Wheat Roll, 1-2
Baked Potato, 1 med
Cottage Cheese ½ cup
Broccoli, 1 c.
Low-fat milk, 1 cup
What Their Day MIGHT Look Like

 Breakfast:
 Post Workout snack:
too lazy to get up Chips from friend

 Midmorning Snack:
 Dinner:
forgot it… Spaghetti with tomato sauce
Garlic Bread
 Lunch:
2 pieces pepperoni pizza  After Dinner Snack:
Gatorade Handful Doritos
Ice Cream Sandwich
4 Cookies
2 pieces leftover pepperoni
pizza
Winning Sport Nutrition Day

 Breakfast:
 Post Workout snack:
1 cups cooked oatmeal 1 Energy Bar
1 cup 1% milk
1/4 cup raisins  Dinner:
5 oz grilled salmon
 Midmorning Snack: 1.5 cup pasta
Cheese stick 2 cup salad w lt dressing
1 cup 1% milk
1 large piece of fruit
 After Dinner Snack:
 Lunch: Yogurt w ¼ c Granola
Turkey Sandwich
1 banana
1 chewy granola bar
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)
Eating for Performance: Pre-Game

 Why is it important?
– Prevent low blood sugar
(fatigue & dizziness)
– Fuel your body
– Satisfy the mind
– To settle the stomach by
absorbing gastric juices
– Top off glycogen stores
– Help subside hunger
Pre-Game Recommendations

 Eat familiar foods

 Experiment before practice
NOT games
– Nervous or queasy stomach?
 Try liquid meals
 Eat well the day before
 Limit high fat foods
 Allow time for digestion
– 2-3 hours for meal
 Hydrate!!
Game On! Nutrition During Exercise

 Replace fluid losses

 Use online sweat calculator
 Drink fluids
 Maintain blood glucose
– 30-60 g CHO/hour = 16 oz+
sports drink/hr
 Eat snacks
Post Exercise Replenishment

 REMEMBER 3 R’s: Replace (carbs) Re-

hydrate, and Recover
 Eat/drink carbohydrate and protein
IMMEDIATELY following practice
(within 30 minutes)
 Then eat a meal (within 1-2 hour)
– High carb, low fat, moderate protein
– Include plenty of water
 REST
Post Practice Recovery Ideas

 Bowl 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 wheat bagel, 2 Tbsp peanut butter
 8 oz smoothie
 Low-fat chocolate milk is a great recovery beverage!

DON’T FORGET ABOUT POST GAMES

Why Chocolate Milk?

 Readily available
 Relatively inexpensive
 Similar kcal content as
carbohydrate
replacement beverages
 CHO: PRO ratio
 Provides fluids, sodium
 High in calcium
Hydration is KEY!
Cool fluids before, during and after activity
Before:
– 20 oz fluid: 2-3h prior to event
– 8 oz during active warm up
– 1 oz = 1 swallow/gulp
During (Drink on a schedule):
– Individual plan is IDEAL!
– ~8 oz every 15 minutes (NATA)
After:
 Weigh before and after exercise :
– Drink 16-24 fl oz of fluid for every pound lost
Choosing Fluids

 Flavor & temperature important

 Plain water may not be enough
– Electrolytes and blood sugar need replacing
 Sports drinks encourage drinking
– Clear water bottles encouraged
 Avoid high sugar drinks – absorbed more
slowly, increase stomach cramps and
nausea
– 6-8% CHO solution
 Undiluted fruit juices - too much
carbohydrate causing GI discomfort
What About Energy Drinks?
 Fueled by caffeine
 Not well labeled (5-500 mg caffeine)
 Do not know how other “energy” ingredients
react with caffeine
 No regulation
 Citicoline, tyrosine, phenylalanine, taurine,
malic acid, glucuronolactone and caffeine
 Effect on liver and other organs?
 Provide a higher concentration of
carbohydrates
 Higher likelihood of crash and burn effect
Break the “Losing Cycle”

Feel
Frustrated
with lack of
“results”
Weight Loss

 Slow & gradual

 Off season
 Aim for a healthy weight
range
 Do NOT make any
recommendations for
weight to entire team
Healthy Weight (Muscle) Gain

 Add 300-500 calories per day

 Eat frequently- have a plan
 Include pre- and post exercise
snacks with protein
 Go back for seconds
Are Supplements Needed?

 May need a Multi-Vitamin

 Omega 3 Supplement (Fish Oil) is
beneficial for heart health and recovery
 Vitamin D and iron as needed by blood

?
test
 Calcium as needed
 BE AWARE: Certain supplements can
cause dehydration
 Sports supplements are not regulated
by the FDA and should be avoided
**BEFORE taking ANY supplement, check restrictions
for ALL ingredients and check with a professional
(doctor/dietitian) to see if it is safe for YOU
Cheat Sheet: Top 5 Tips for Athletes

 Eat 3 meals and 2-3 snacks every day

 Eat 3 foods at meals
– Need to combine carbohydrate, protein, and fat
 Combine at least 2 macronutrients at snacks
 Eat breakfast every day
– Make sure it is enough
 Eat every 3-4 hours
For More Information Visit These Sites

 WINForum : www.winforum.org
 Momentum Nutrition & Fitness:
www.momentum4health.com
 Academy of Nutrition & Dietetics:
www.eatright.org
 MyPlate: www.choosemyplate.gov
 PowerBar: www.powerbar.com
Go Help Your Athletes Eat to WIN!