eat to win sleep to win - amazon s3 · sleep to win: 8+ hours •turn off screens! no screens for...
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LYNN GETTLEMAN CHEHAB, MDPediatrician
ETHS Health Center
KELLY DIAZ, RD, LDN, CC, SNSAssistant Director of Nutrition Services
Eat to WinSleep to Win
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• Located in H101
• Home of the sports medicine and concussion clinics
• Sports physicals, vaccines, sick care
• Nutrition/wellness/mindfulness counseling
• Free Acupuncture (yes really!)
• Parents fill out registration form
A Plug for ETHS Health Center
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Hydrate
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Better Hydration Leads to Better Performance
• Optimize Performance
• 2% loss of BW can impair performance
• Dehydration Prevention
• Heat Illness
• Heat Stroke
• Heat Cramping
• Most High School football players arrive at
practices already dehydrated
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Rules of Hydration: Drink Water
> 32 oz. in the
3 hours before
> 16 oz. in the
the hour before
Aim for 10-12 oz.
every break
32 oz. and enough
to replace fluid weight
loss during exercise
PRE-HYDRATEDURING
PRACTICE/GAMERE-HYDRATE
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Rules of Hydration: Drink Water
PRE-HYDRATE> 32 oz. in the 3 hours before
> 16 oz. in the the hour before
DURING PRACTICE/GAMEAim for 10-12 oz. every break
RE-HYDRATE32 oz. and enough
to replace fluid weight
loss during exercise
10-12ounces32+
ounces32
ounces
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SIGNS OF DEHYDRATION
• Thirsty
• Flushing
• Early Fatigue
• Elevated body temperature
• Rapid breathing and pulse
• Exercise seems harder to do
• Dizziness, Light headed
• Muscle cramping
• Failure to urinate every 3 hours
Are you drinking enough? Let your pee help you see!
Peninsula Community Health
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• Sports drinks are the exception rather than rule
• For hard workouts over 90 minutes
• For workouts when you are unable to drink at least 20 ounces of water during the 3 hrs before the workout
• For workouts in extreme heat
• During tournaments or if unable to eat within an hour after exercise
Hydration: Sports Drink or Not?
Most of the time, water is just fine
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Bananas vs.
Sports Drinks?
April 4, 2018
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Eat to Win
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Eat to Win
1 Eat 3 WINNING meals a day
plus…PREFUEL and REFUEL snacks
2Eat at least 1 fruit/vegetable +
protein with every meal
3Stay away from
processed/fast food
4 Hydrate
5Sports drinks are the
exception not the rule
6Stay away from
sugary drinks
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Prefuel The Winning Plate
Katie Knappenberger MS, RD, CSSD, ATC |. Director of Performance Nutrition
Northwestern Athletics
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Examples
• Pasta with chicken and salad
• Burritos with lots of veggies and meat
• Meat and veggie sandwich on whole grain bread
• Thin pizza with a salad or 1 cup veggies
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Examples
• Egg/toast/banana
• Oatmeal/fruit/nuts
• Avocado toast
• Whole grain waffle + fruit & nuts
• Plain yogurt with fruit & granola
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In the Cafeterias:
NORTH CAFETERIA & MAIN LOBBY WINDOW
Fruit & Vegetables● Whole Fruit at the register● Assorted Fruit Bar● Daily Whole Fruit & Yogurt Smoothie
Best Choices:● Oatmeal with Dried Fruit● Chicken Sausage, Egg & Cheese
Sandwich● Protein Bar: 1 protein + 1 grain
○ Example: 2 Hard Boiled Eggs + Granola Bar
● Breakfast Tacos + Salsa Cup
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In the Cafeterias:
Fruit & Vegetables● Whole Fruit at the register● Assorted Fruit & Vegetable Bar● Hot Vegetable - steam tables
Best Choices:● Deli Sandwiches (turkey)● Boxed Salads ● Grab ‘n Go bags
○ Hummus, Pretzels, String Cheese
● Hot Chicken Sandwiches● Chicken Pesto Pasta● Asian Chicken or Beef with Veggies &
Quinoa Brown Rice● Fajita Veggie Burrito Bowls● Cajun Beef Burger● Jerk Chicken with Brown Rice & Black
Beans
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Prefuel
• Bananas
• Peaches
• Clementines
• Apples
• Apple squeeze packets
• Canned fruit/light syrup
• Carrots
• Pretzels
• Nutrigrain bars
• Granola bars
1 hour before practice/game
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In the Cafeterias:
WEST CAFETERIA & EXIT 2
Fruit & Vegetables● Whole Fruit at the register● Raisins & Dried Mixed Fruit● Good Bean
Best Choices:● Deli Sandwiches● Boxed Salads● Grab ‘n Go bags
○ Hummus, Pretzels, String Cheese
● Hot Chicken Sandwiches
Pre-Fuel/Post Puel Vending coming soon!
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Coaches, Parents...It’s FREE FOR EVERY STUDENT
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Refuel within 30 minutes after activity
• Hydrate
• Trail mix (nuts, raisins, granola)
• Kind bars
• Nuts & fruit
• Cheese sticks
• Yogurt
• Peanut butter & banana sandwich
• Tart cherry juice
• Big Sur/ Phyter Bars
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Refuel Remember your Winning Plate!
Katie Knappenberger MS, RD, CSSD, ATC |. Director of Performance Nutrition
Northwestern Athletics
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Tournaments / Meets
Between games/race/sets Lunch break
• Sports drink after 90 minutes
• Bananas/ Banana chips
• Raisins
• Apple squeeze
• Pretzels
• Granola bars
• Orange slices
• Pick sandwiches over fast food!
• Avoid cheesey/heavy/greasy
• Grain/protein/produce
• Avoid soda/caffeinated drinks /juice/slushy/sweetened teas
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Sleep to Win
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Sleep is your secret weapon
Good Sleep Leads to:
• Better grades
• Better mood
• Better memory
• Better immunity
• Better reaction time
• Better sports performance
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Tom Brady of the
New England Patriots
BEDTIME 8:30PM
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How Science Helps the Warriors Sleep Their Way to Success
With more sleep, Iguodala’s
three-point-shot percentage
doubled.
His points-per-minute spiked
29 percent.
His turnover and foul rates fell
37 and 45 percent,
respectively. 2015 Finals MVP.
Wired Magazine, June 8, 2018
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Sleep to Win: 8+ hours
• Turn off screens! No screens for at least an hour
before bedtime (no phone, TV, computer, video
games, etc.).
• Buy an alarm clock. Studies show you sleep
better if your phone is in another room.
• Set a sleep schedule.
• Make your room a cool, dark cave.
• Avoid caffeinated food and drinks.
• Plan for early/late practices and games
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IT TAKES 3 DAYS TO MAKE UP
FOR LOST SLEEP!!!
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What Does Not Win
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• Anabolic Steroids?
• Growth Hormone?
• Androstendione?
• Ephedrine?
• Jacked 3D?
• NO Xplode?
• Creatine?
• C4?
• Pre-Game Energy Drink?
SUPPLEMENTS
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Recreational Drugs
1. Illegal
2. 72 hour setback
3. Poisons to your athletic system
4. Leads to choices that can get you kicked off team
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Blame it on the Al-Al-Al-Alcohol
1. Hurts recovery
2. Decreases reaction time for 20 hours
3. Players who drink are 2x more likely to get injured
4. Makes you more likely to get sick
5. Alcoholic hangover reduces athletic performance
6. Bad Choices lead to Bad Choices
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Juul: aerosolised nicotine
• Absolutely disruptive to sleep
• Bad for your heart, kidney, lungs
• Bad for your immune system
• Could increase your risk for cancer (a pack in every pod!!!)
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Hydrate…Eat Well…Sleep
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Thank you