randy bird - "game breaking nutrition: athletic & academic development of the young...

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Game Breaking Nutrition: Game Breaking Nutrition: Athletic & Academic Development Athletic & Academic Development

of the Young Athleteof the Young Athlete

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Nutrition Foundations…

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1. Drink Early and Often.2. Eat a Variety of Foods.3. Eat Early and Often.

Eat a Variety of Foods

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Red Yellow/Orange WhiteCherries

Craisins

Cranberries

Raspberries

Red Bell Peppers

Red Cabbage

Strawberries

Tomatoes

Watermelon

Butternut Squash

Canola Oil

Cantaloupe

Carrots

Grapefruit

Oranges

Peaches

Pineapples

Pumpkin

Sweet Potatoes

Tangerines

Yellow Bell Peppers

Apples

Bananas

Cauliflower

Onions

Pears

White Peaches

White Potatoes

Eat a Variety of Foods6

Green Blue/Purple Brown

Asparagus

Broccoli

Brussels Sprouts

Collards

Green Bell Peppers

Green Olives

Guacamole

Kale

Mustard Greens

Romaine Lettuce

Spinach

Black Olives

Blackberries

Blueberries

Plums

Prunes

Purple Grapes

Raisins

Almonds

Walnuts

Peanuts

Pecans

Sunflower Seeds

Wheat Germ

Olive Oil

What are Carbohydrates?7

The primary fuel source for athletes!

Carbohydrates are NOT fattening.

They get used for energy, leaving little to be converted to body fat.

What about low-carbohydrate diets?

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None. Athletes need carbohydrates to provide energy to working muscles.

Without carbohydrates, your performance and health can suffer. Consider these side effects: Fatigue – Limited menu choices Irritability – Bad breath Nutrient deficiencies Diminished athletic performance

Carbohydrate Sources

Slow/Moderate: Eat Daily Fast: Eat Only on “Intense” DaysFresh FruitBeans, All VarietiesLentilsCornPeasSquashSweet potatoesWhole grain breads/rollsHigh fiber cereals (4 grams or more)Brown, wild, or black ricePastaQuinoaOatmealMilk (Plain or Chocolate)Yogurt

Cereals (less than 4 grams of Fiber)

PoptartsCereal barsDoughnutsPancakesWafflesWhite riceWhite breadBagelsWhite potatoes HashbrownsPretzels

Corn chipsCrackersRice cakes KetchupHoneyMolassesSports drinksFruit drinksMaple syrupSodaCandy

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What about Protein?10

Protein builds and repairs muscle.

Protein produces hormones.Protein supports the immune system.

Protein replaces red blood cells.

How much protein do athletes need?

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Most people get enough protein. You need about 0.55 to 0.8 grams of

protein per pound of body weight each day.

Weight Protein g/day 100 lb 55 – 80 g115 lb 65 – 95 g130 lb 70 – 105 g150 lb 80 – 120 g

What are the best ways to get protein in foods?

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Food Protein (grams)5 oz. chicken breast (one half) 42 g 4 oz. lean sirloin steak 34 g4 oz. turkey slices 25 g1 cup mixed nuts 23 g1 large hamburger 22 g2 cups milk 16 g2 eggs 12 g2 Tbsp. peanut butter 8 g1 oz. cheese 7 g1 slice cheese pizza 7 g

What about Fat?13

Fat is a substance in many hormones.

Fat helps control satiety (fullness after eating).

Fat stores our fat-soluble vitamins (A, D, E, K).

Fats deliver our essential fatty acids.

Fat continued14

Fats that should be eaten regularly:

Fatty fish (salmon)NutsOlive OilCanola OilFlax SeedsSunflower SeedsOil-based dressings

Fats that should be limited:

ButterFried FoodsSaturated Fats

(mostly animal fat)Trans Fats (partially

hydrogenated oils)

Omega-3 FatNecessary for Brain Development:

DHA plays a role in neurogenesis, neurotransmission, and protection against oxidative stress

Studies done on rats show potential protection from concussions

Food Sources: Salmon Tuna (cans only have 20% of tuna steaks) Walnuts Seeds (Flax & Chia) Supplements: Fish Oil, Krill Oil, Algal DHA Oil

IronNecessary for:

Hemoglobin & Myoglobin formation

(Transporting oxygen to all cells) Electron transfer (creating energy)

Needs increase during adolescenceFood Sources:

Meat Beans Whole grain products Spinach Dried fruit (Raisins, Figs, Dates)

Vitamin CBesides it’s antioxidant activity, Vitamin C is

important for formation of connective tissue, wound healing, immune function, iron absorption, & formation of epinephrine

Food Sources: Peppers Citrus Fruits Green Leafy Vegetables Strawberries Broccoli

Eat Early and Often18

Bigger Meals (3 per day) = Insulin Spikes, larger fluctuations in blood sugar

Smaller Meals (5-6 per day) = Insulin Steady, stable blood sugar

When to Eat19

Begin with BreakfastOn a daily basis, you should eat every 3-5 hours (except for when you are sleeping)

2 – 4 hours before practiceASAP after a workout

Pre-Workout Fueling20

1. Eat 2 to 4 hours before a workout. This may mean planning your meals at different times to accommodate your workout schedule.

2. Choose high-carbohydrate foods that are low in fat with a moderate amount of protein. A whole grain bagel topped with tomato slices and low-fat cheese, or breakfast cereal and fruit with 2% milk or soymilk, are both excellent choices.

Recovery: Don’t Miss the Window

As soon as you finish lifting weights, you need a combination of protein & carbohydrates

If you can tolerate it, you should get carbohydrates & protein 1-hour before lifting. Chocolate milk is a good choice.

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Foods that can hurt Performance:22

1. Alcohol2. Energy Drinks3. Soft Drinks4. Fried Foods

Rules to Live By:23

1. Eat breakfast daily2. Eat every few hours (5-6 times daily).3. Try to choose the least processed foods.4. Eat a variety of colors.5. Include a lean protein source at every meal.6. Consume a combination of carbs and protein

before and after workouts.7. Stay hydrated!8. Get adequate sleep!