Fueling for Football

Katie McInnis, RDDoctoral Candidate, Nutritional Sciences

What is performance nutrition? Fueling the athlete before, during and

after their sporting event to maximize performance and recovery time

Providing adequate but not excessive energy from carbohydrate, fat and protein specific to age, nutritional requirements and sport

Personalizing diet taking into account personal preferences and tolerances

Nutrient Timing

The Role of Nutrition

Performance

Genetics

Nutrition

RecoveryTraining

Hydration

The Role of Nutrition

Performance

Genetics

Nutrition

RecoveryTraining

Hydration

Effects of Poor Nutrition Fatigue Decreased performance Weight loss or gain Injury Micronutrient deficiency Prolonged soreness Anemia

Food is Fuel

Food is the fuel that athletes use to practice and compete at their best

Under-fueling can cause performance to suffer High school athletes tend to:

Skip breakfast Eat at least one meal at school Come to practice 4-5 hours after their last

fueling

Grab & Go Breakfast Ideas

Oatmeal, 1% milk, frozen berries Homemade “McMuffin” Whole wheat bagel or toast with peanut butter/jelly &

glass of 1% milk Scrambled eggs wrapped in tortilla, topped with low

fat cheese & salsa Smoothie with scoop protein powder Yogurt parfait

Maintaining your Fuel Tank

Eat breakfast- even if it’s small

Liquid meal supplements may be useful when in a hurry or during long periods of time without eating

Focus on “grab & go” foods Focus on foods with

carbohydrate and protein

• Toast with Peanut butter

• Fruit/Dried fruit

• Low fat milk or yogurt

• Trailmix/nuts• Granola/cereal

• Bagel with turkey & cheese

• 2 eggs• Pretzels• Water• 100% juice• Energy bar• Sports Drink

Daily Requirements 50% of calories should come from

carbohydrate If getting adequate calories, most teen

athletes do not have increased protein requirements Studies suggest most adolescent athletes ingest

adequate protein to meet athletic needs

Fat intake should comprise 20-35% of total calories Nuts, seeds, oils, seafood

Athlete’s Plate- Easy Workout Day

Athlete’s Plate- Moderate Workout Day

The Athlete’s Plate- Hard Workout Day

Pre-Game Most of the pre-game meal is dictated by what the athlete

can tolerate Ideally, give a snack high in long-acting carbohydrate, low

in fat Oatmeal Wheat bread Cheerios

If giving a fast-acting carbohydrate, athlete must have carbohydrate during competition Gatorade Gels Juice (not recommended)

NO energy drinks!

During Game If athlete primed with short-acting

carbohydrate, fuel must be provided in small increments throughout competition starting at beginning

If athlete primed with longer-acting carbohydrate, sports drink needed after ~30-45 mins of competition

In summer, athletes prone to cramping MUST have electrolyte solution ready Gatorade

Post-Game Feed as soon as possible

Greatest potential for recovery when athlete eats <30 mins following competitions

Refuel with something that provides carbohydrates and proteins in ~ 4:1 or 3:1 ratio Chocolate milk! White bagel and 2 Tbsp peanut butter

Eat a complete meal 1-2 hours after immediate snack• Grilled boneless, skinless chicken

breast• Pasta with tomato sauce• Steamed broccoli• Lowfat/skim milk

• Roast Beef• Baked Potato• Salad with lowfat dressing• Fruit Salad• Juice

Recovery snacksWhat is the best option for a recovery snack?

Recovery snacksWhat is the best option for a recovery snack?

Dehydration

Can cause: Muscle cramps Joint pain Dry mouth Fatigue Nausea Exhaustion Heat stroke Headache Increased recovery time Decreased immunity Increased muscle soreness

Hydration Needs In adolescents, dehydration of 1% can

negatively affect performance Calculate sweat rate

Weigh before and after event For every pound lost, replace with 16-24oz

fluid

Check the color of your urine in the am Stage 1-3 is hydrated, >3 indicates

dehydration

What counts as fluid? Water Flavored water drinks (Crystal Light) Sports Drinks Tea Coffee Fruit juice Smoothies Jello Soup Fruits Vegetables

Hydration on Game DayWhen to Drink Amount

2 hours before 2-3 cups

15 minutes before 1-2 cups

Every 15 minutes during 1-1.5 cups

After activity 16-24 ounces for every pound lost

Including sodium at meals/snacks as well as post-practice can help retain ingested fluids, stimulate thirst and replace electrolytes

Fluid Fumbles Avoid sweetened beverages such as soda, lemonade,

sweet tea, “energy drinks,” etc. (unless you are trying to gain extra fat)Check out the amount of sugar in these drinks! This will make

your energy crash and be stored on your body easily as fat. Not performance fuel!

“Energy Drinks” not only have excessive sugar, but also are high in caffeine, and other stimulants. Some may even have banned ingredients. If you need one of these to have energy, something is not

right with your fueling plan – ask to see the sports dietitian!

Supplement Savvy All natural ≠ safe or legal Ingredients can have several different names. Even protein powders or energy drinks may contain

banned substances. Be careful of: “fat burning,” “thermogenic,” or

“anabolic.” Also those ending in: -ione, -one, -ine, -ol, or –ide. Just because a label does not list a banned

substance, does not mean it is not there.

Nutrition to Gain Weight Gaining weight is easy! Gaining lean weight takes work

Eat more frequently Never skip breakfast

Skipping can cut ¼-1/3 of total calories for the day Protein at each meal and snack Pack high calorie snacks

Trail mix, dried fruits Add fluids at meals that contain calories Adequate strength training

Increasing calorie intake by 500 calories per day = 1 pound of weight gain/week

Nutrition to Lose Weight Decreasing calories by too much or too quickly can

result in loss of muscle Decrease total calorie intake by ~500 calories/day Fill up on fruit and veggies Cut back in the off season Get adequate protein- include at each meal and snack Don’t skip meals Make your calories count!

Decrease sugary drinks and focus on nutrient dense food

Thank you!

Katie McInnis: katiemcinnis12@gmail.com