fueling for high performance

Fueling for High PerformanceFueling for High PerformanceFueling for High PerformanceFueling for High Performance

Cara Kasdorf, RD, MAN

Grand River Sports Medicine

[email protected]

Fueling for PerformanceFueling for Performance

Healthy eating 101Healthy eating 101

What to eat before What to eat before practice or competitionpractice or competition

Hydration and sports Hydration and sports drinksdrinks

RecoveryRecovery

High Performance FuelHigh Performance Fuel High Performance FuelHigh Performance Fuel

FOOD IS YOUR FUEL: 3 major fuel sourcesFOOD IS YOUR FUEL: 3 major fuel sources

Carbohydrates run your engineCarbohydrates run your engine

Protein helps with repairsProtein helps with repairs

Fat keeps things running smoothlyFat keeps things running smoothly

Fluids are your coolant Fluids are your coolant

Healthy Eating 101

Food-Energy Connection

Blood Sugar

Tired, Hungry, Cranky,

Cravings

Nothing Sandwich BigDinner

Junk foodSnacking

Granola bar and some gummies

7am 10am 12pm 7pm

Insulin

Eat Every 2-4 Hours

Blood Sugar

Breakfast Lunch

Frequent small meals and snacksFast Recovery,

Energized

Quick digestion

Snack

7:00 10:20 11:45 3:00 6:00 9:00

Snack Dinner Snack

Timing of Food

Timing: Eat throughout the day to keep the fire burning

The type of fuel matters too…

Types of Food

Choose “slow burning foods”

Examples:

ie: fresh fruit, vegetables, low fat dairy, whole grains, and lean meats

Rather than “fast burning foods”

Examples:

ie: white bread, refined grains, sugary cereal, cookies, candy, pop…

5

4

Blo

od S

ugar

3

7

7am 10am 12pm 3pm 6pm 9pm

CARB + PRO

Timing & BalanceTiming & Balance

Question #1Question #1

Kaetlyn has a practice at 5 pm. She had Kaetlyn has a practice at 5 pm. She had lunch at noon, but is hungry now at the lunch at noon, but is hungry now at the end of the school day (3:15). What end of the school day (3:15). What should she eat?should she eat?

OptionsOptions

A)A) NothingNothing

B)B) 1 bottle of Gatorade1 bottle of Gatorade

C)C) Protein shake made with 1 scoop protein Protein shake made with 1 scoop protein powder and waterpowder and water

D)D) small chicken sub on whole grainsmall chicken sub on whole grain

E)E) All-Bran barAll-Bran bar

AnswerAnswer

D) small chicken sub on whole grainD) small chicken sub on whole grain

EXPLANATIONEXPLANATIONYou want You want carbscarbs for fuel and energy for fuel and energyYou want You want protein protein to help keep you feeling to help keep you feeling full, keep blood sugar from crashingfull, keep blood sugar from crashingYou want to avoid too much sugar, and try You want to avoid too much sugar, and try to use REAL food!to use REAL food!

How to build a winning snack…

Start with a source of carbohydrates…– Vegetables and Fruits– Grain Products

Add a source of protein– Milk and Alternatives– Meat and Alternatives

Choose carbs low in sugar and high in fibreLess than 8 grams of sugar (1 tsp of sugar = 4 grams)

2 thumbs up

– More than 4 grams of fibre4 fingers

Carbs Protein (Grains/Fruit/Vegetables) (Milk & Alt/Meat & Alt.)

Fresh fruit and light cheeseChopped veggies and hummus

Celery, raisins and peanut butterFruit and yogurt shake

Mini tuna cans with whole grain crackersDried fruit and nuts (Trail mix)

½ sandwich or sub on whole wheatGreek yogurt and berries

Bars (look for >5 grams protein, <8 grams sugar..unless its natural)

Fruit and almonds (or unsalted nuts)

High Performance SnacksHigh Performance Snacks

Fueling for Exercise


Kevin has to be on the ice at 7 am. He Kevin has to be on the ice at 7 am. He woke up at 6:15 am, but feels sick to his woke up at 6:15 am, but feels sick to his stomach and doesn’t feel like eating. What stomach and doesn’t feel like eating. What should he have?should he have?

OptionsOptions

A)A) Water. It’s better to practice on an empty Water. It’s better to practice on an empty stomach than to feel sick. He can grab a stomach than to feel sick. He can grab a sandwich or an energy bar after practicesandwich or an energy bar after practice

B)B) Raisin Bran cereal with milk; waterRaisin Bran cereal with milk; water

C)C) ½ whole wheat bagel and water½ whole wheat bagel and water

D)D) A hard-boiled egg, a slice of cheese, and A hard-boiled egg, a slice of cheese, and waterwater

AnswerAnswer

C) ½ whole wheat bagel and waterC) ½ whole wheat bagel and water

EXPLANATIONEXPLANATION

Not eating for 12 hours = Not eating for 12 hours = starvation starvation for your body, for your body, increases body fat, poor performanceincreases body fat, poor performance

CarbsCarbs (grains, cereal, potatoes, crackers, fruit, (grains, cereal, potatoes, crackers, fruit, etc.) are your etc.) are your best betbest bet before practice/game before practice/game

But too much But too much fibrefibre (Raisin Bran) can cause (Raisin Bran) can cause stomach upsetstomach upset

Too much protein, but no carbs = low energyToo much protein, but no carbs = low energy

Fueling For ExerciseFueling For Exercise

Recommended: Snack 3 to 4 hours beforeRecommended: Snack 3 to 4 hours before

Carb Source (60 g carbs)Carb Source (60 g carbs) Protein SourceProtein Source

1 cup pasta (60 g)

1 cup rice (60 g)

1/2 bagel (30 g) + 1 banana (15-20 g)

2 slices bread (40 g)

½ cup meat sauce

3-4 oz. chicken

1-2 eggs

2 Tbsp. PB

Recommended: Snack 30-60 minutes before

Carb Source (10-20 g carbs)Carb Source (10-20 g carbs) Protein SourceProtein Source

½ - 1 slice bread (10- 20g)

1 banana (15-20 g)

4-6 saltine crackers (15-20g)

1 granola bar (20 g)

Easy to digest proteins only: small amt peanut butter, yogurt, milk etc.

Low fibre, low fat, high carb, avoid sugarLow fibre, low fat, high carb, avoid sugar


Patrick finds that if he drinks during his Patrick finds that if he drinks during his practices he gets stomach cramps. What practices he gets stomach cramps. What should he do?should he do?

OptionsOptionsA)A) Avoid drinking during practices, he can drink Avoid drinking during practices, he can drink

enough before and after to make up for it.enough before and after to make up for it.

B)B) Have something to drink before the practice Have something to drink before the practice and keep having small sips of fluids and keep having small sips of fluids throughout.throughout.

C)C) Add electrolytes to his water during the day Add electrolytes to his water during the day so he doesn’t cramp up later.so he doesn’t cramp up later.

D)D) Whatever he wants…he’s a world Whatever he wants…he’s a world champion!!!champion!!!

AnswerAnswerB) Drink before and during the practiceB) Drink before and during the practiceEXPLANATIONEXPLANATION

Stomach cramps from drinking during exercise Stomach cramps from drinking during exercise can be a result of going into a workout can be a result of going into a workout dehydrated. To prevent this:dehydrated. To prevent this:– Drink consistently through the day (8-10 cup base per Drink consistently through the day (8-10 cup base per

day)day)– 1-2 cups 1-2 hours before your workout1-2 cups 1-2 hours before your workout– ½ to 1 cup in the ½ hour before workout½ to 1 cup in the ½ hour before workout– Drink continuously during your workouts (~ every 15 Drink continuously during your workouts (~ every 15

min)min)

How do I know if I’m well hydrated?How do I know if I’m well hydrated?

Before exercise: The pee test!Before exercise: The pee test!

After exercise: Weigh yourself before and after – After exercise: Weigh yourself before and after – aim for a loss of NO MORE than 3% body aim for a loss of NO MORE than 3% body weightweight

Why is it important for ME?Why is it important for ME?3% dehydration = 10 % performance3% dehydration = 10 % performance

Your Hydration FoundationYour Hydration Foundation

Set small hydration goals Set small hydration goals – Buy 2 x 1 L bottle to bring with you to Buy 2 x 1 L bottle to bring with you to

school (freeze one to keep it cold)school (freeze one to keep it cold)– Refill after lunchRefill after lunch

Keep fluids visible…out of sight, out of Keep fluids visible…out of sight, out of mind!mind!Work up gradually and have fluids with Work up gradually and have fluids with meals and snacks to reduce frequent meals and snacks to reduce frequent trips to the bathroomtrips to the bathroom


Scott and Tessa are participating in a Scott and Tessa are participating in a training camp. Practices are long (3+ training camp. Practices are long (3+ hours), and they won’t have much time to hours), and they won’t have much time to stop for meals. What would be their best stop for meals. What would be their best drink choice?drink choice?

OptionsOptions

A)A) WaterWater

B)B) Sport DrinkSport Drink

C)C) Diluted orange juiceDiluted orange juice

D)D) Vitamin WaterVitamin Water

E)E) Red BullRed Bull

AnswerAnswer

B)B) Sport DrinkSport Drink

EXPLANATIONEXPLANATIONSports drinks with 4-7% carbs (i.e. 4-7 g Sports drinks with 4-7% carbs (i.e. 4-7 g carbs/100 ml) are best for activity more carbs/100 ml) are best for activity more than an hour, when hot out, or multiple than an hour, when hot out, or multiple practices or games in one daypractices or games in one dayKey components: sugar, salt Key components: sugar, salt (electrolytes)(electrolytes)

Fueling During Exercise Fueling During Exercise Do I Need A Sports Drink?

YES if you…Forgot to have a snack before exercise and it’s been longer than 4 hours since your last mealAre a salty sweater (streaks on your skin or clothes) that suffers from muscle crampsWill be exercising for longer than 90 minutes or very hard for less than 60 minutes

NO if you…Are sitting around!Will be exercising less than 45 minutesWill be exercising less than 90 minutes at a very easy pace (recovery)


Meagan and Eric have two performances Meagan and Eric have two performances today. They just finished the first at 12:30 today. They just finished the first at 12:30 pm and the next is at 2:00 pm. What pm and the next is at 2:00 pm. What should they eat (or drink) in between?should they eat (or drink) in between?

OptionsOptions

A)A) Chocolate milkChocolate milk

B)B) GatoradeGatorade

C)C) WaterWater

D)D) BananaBanana

E)E) Chocolate chip cookiesChocolate chip cookies

AnswerAnswer

A) Chocolate milkA) Chocolate milk

EXPLANATIONEXPLANATIONFor recovery, best bet is For recovery, best bet is mostly carbsmostly carbs (>50 g), (>50 g), along with a little along with a little proteinprotein (15-20 g) within (15-20 g) within 15-30 15-30 minmin of finishing activity of finishing activityKeep fat to a minimumKeep fat to a minimumThen have Then have regular meal within 2 hoursregular meal within 2 hours (if (if time); or snack on higher carb snacks until time); or snack on higher carb snacks until next gamenext game

Fueling For RecoveryFueling For Recovery

You don’t need expensive “specialized” You don’t need expensive “specialized” recovery products…think ‘real food first’!recovery products…think ‘real food first’!

Chocolate milkChocolate milkSport barSport barSandwich or SubSandwich or SubYogurt + FruitYogurt + FruitAlmonds and apricots (trailmix)Almonds and apricots (trailmix)

Recovery SnacksRecovery Snacks

Chocolate Recovery ShakeChocolate Recovery Shake

¾ cup skim milk powder¾ cup skim milk powder2 tbsp chocolate milk powder2 tbsp chocolate milk powder

Mix powder together, add 500mL Mix powder together, add 500mL water, shake and drink!water, shake and drink!

Cal:278,Carb: 50g,Pro:18gCal:278,Carb: 50g,Pro:18gFat:0.2 gFat:0.2 g

Carbo/Recovery Trail MixCarbo/Recovery Trail Mix

1 cup Shreddies1 cup Shreddies1.5 cup Cheerios1.5 cup Cheerios½ cup sunflower seeds½ cup sunflower seeds½ cup roasted soy beans½ cup roasted soy beans½ cup raisins½ cup raisins

Mix Together. Makes 4 one cup Mix Together. Makes 4 one cup servings.servings.

Cal:300 Carb:40g Pro:15g Fat:10gCal:300 Carb:40g Pro:15g Fat:10g

Time saving tip: Mix a batch at a timeMake these in bulk ahead of time and keep in a container

in your locker/gym bag for easy access

Quiz: Healthy EatingQuiz: Healthy Eating

What two nutrients do you want in a What two nutrients do you want in a balanced snack?balanced snack?

Which food groups provide carbohydrate?Which food groups provide carbohydrate?

Which food groups provide protein?Which food groups provide protein?

What other nutrient helps moderate blood What other nutrient helps moderate blood sugar and keep you full?sugar and keep you full?

How many grams of sugar should you look How many grams of sugar should you look for in a product? How many grams of fibre?for in a product? How many grams of fibre?

Quiz: Fueling for ExerciseQuiz: Fueling for Exercise

Name one snack that would be a good choice 3-4 Name one snack that would be a good choice 3-4 hours before exercise?hours before exercise?

What two nutrients are good to avoid 30-60 What two nutrients are good to avoid 30-60 minutes before exercise?minutes before exercise?

How can you avoid going into exercise How can you avoid going into exercise dehydrated?dehydrated?

When is a sport drink a good choice?When is a sport drink a good choice?

Within what time frame after exercise should you Within what time frame after exercise should you have a recovery snack or meal? What is an have a recovery snack or meal? What is an example of a good recovery snack?example of a good recovery snack?

Websites for tips and tools:www.dietitians.cawww.coach.cawww.scandpg.orgwww.ausport.gov.au/ais/nutrition

For information about an individualized sport nutrition consultation contact me at: [email protected]

fueling for high performance

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