Fueling Performance:The Latest in Sport

Performance Nutrition

What is today’s game plan?

1. Fueling in today’s sport world2. Truth about carbohydrate (and how

to battle the hype)3. Timing food to maximize

performance4. Latest research on:▫ Protein and muscle▫ Carbohydrate and performance▫ Supplement use (and abuse)

What is WINforum?

WINforum is a science-based sports nutrition resource for student-athletes, parents, coaches and professionals in the field of athletics.

WWW.WINFORUM.ORG

What we doWe educate athletes, parents and coaches in science based sport nutrition, in an effort to enhance performance on and off the field.

•Online: www.winforum.org•Quarterly newsletter•On-site workshops•Sport Nutrition Clubs

Follow us online

WINforum.org Facebook.com/WINforum

youtube.com/winforum@WINforum_org pinterest.com/winforum

WINforum.org/blog

Food is good here

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Sport Nutrition is Nutrition Science

Diet or WeightLoss Nutrition

Sport NutritionVS

Carbohydrates: the truth

Research shows 1. #1 energy source for

exercise2. Everyday carbs vs

occasional carbs3. Kenyan runners 76%

carb diet4. Low carb diets not

performance enhancing

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Protein power?

New research:• 20-25 gram “doses” of protein

best▫ Dairy, chicken, fish, meat, eggs,

hummus, bars, protein powder? • Is more better?• High protein diets not

performance enhancing

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Does fat make me fat?

• Important to time fat around training

• Plant fats best▫ Almonds, avocado,

olives, oil• Dairy fat-ok• Helpful to increase

satisfaction

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Leaner, faster & stronger athletes: 1…2…3

Timing is key1. Make breakfast mandatory2. Time meals and snacks through the

day3. “Book-end” workouts

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Interested? Check out Dan Benardot’s research on nutrient timing

1. Eat BREAKFAST •Fill the tank- set an example▫Team breakfasts?

•30% of total energy BEFORE lunch▫Whole grain bagel w/cream cheese and

fruit▫Granola and nuts cereal w/ milk and fruit▫Toaster waffles w/peanut butter, milk and

fruit▫Microwave egg sand and yogurt▫Toaster Waffle “big mac”

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Use WINFORUM.ORG for high performance, on-the-go meal ideas

2. EAT more when more active

•Maintains energy and muscle mass

•Eat carbohydrates AND protein every 3-4 hours

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•Prep and pack snacks and meals ▫Apple with PB▫Granola with

yogurt ▫Toast with eggs▫Ham and cheese

crackers

TIMING meals and snacksKeep the muscle, lose the fat

• Breakfast• Snack• Lunch• Pre-Practice Snack• Practice Fuel– Sport Drink or Sports Food

• Post Practice Snack• Dinner• Snack (optional, are you hungry?)

**Time meals and snacks no more than 3-4 hours apart**

3. “Bookend” workouts with food and water

•Eat and drink before and immediately after practices and games

•Eat two meals and a snack before practice

•Eat a recovery snack immediately after activity▫Chocolate milk▫Drinkable yogurt▫Energy Bar

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Pre-practice nutrition

•Eat familiar foods•Choose foods rich in carbohydrates,

moderate in protein, and low in fat•Allow plenty of time for food to digest▫3 hours for a large meal▫2 hours for a smaller meal▫1 hours for a snack

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Fuel during practice

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•During extended practice/game time, the body needs fuel and hydration• 30-60g Carb/hour ▫Keep the machine

fueled▫Liquid/Solid

• Drink frequently

Post practice: REFUELING

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• Eat/drink carb and protein IMMEDIATELY post practice (= 30 minutes)• Then eat a meal (<2 hrs)•High carb, low fat, moderate protein• Include plenty of water

• REST

Athlete case study

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16 yo multi-sport high school athlete complains of fatigue and is frequently sick. Athlete practices 10-12 hours per week and gets good grades.

1. What is the first thing to check on?2. What are next steps in helping?

Athlete case study 2

14 yo female HS soccer player wants to lose weight. Athlete practices 10 hours per week and has 1-2 games on the weekends. When you see her eat, it is usually salads and protein.

1. What is the first thing to check on?2. What are next steps in helping?

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Can you be too healthy?Good eating gone bad

• Orthorexia disguised as healthy eating

• AKA “Clean eating”• Interrupts life• Restrictive• Usually increase in performance

then dramatic decrease (injury, fatigue, etc)

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What about supplements?

•FOOD FIRST POLICY•Multi-Vitamin for

insurance? •Omega 3 Supplement

(Fish Oil) for recovery•BE AWARE: Certain

supplements contain ingredients NOT listed

**Before taking any supplement, ask your healthcare provider**

Sport Nutrition Cheat Sheet: The Basics

•Eat 3 meals and 2-3 snacks every day•Eat at least three foods at each meal▫Sandwich, fruit, granola bar, milk

•Combine 2 foods at snacks▫Apple and peanut butter

•Timing: Eat every 3-4 hours during the day

Tools you can use…

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THE WINforum GAME PLAN

Find it in “Downloadable Materials” at

www.winforum.org

MyPlate.gov• Use MyPlate as a food selection and portion guide• A healthy diet of fruits, vegetables, whole grains, lean protein and low-fat dairy

pinterest

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Olympic food charts here

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WINNING nutrition = winning performance

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Want more info?

• WINforum : www.winforum.org

• Momentum Nutrition: www.momentum4health.com

• American Dietetics Association: www.eatright.org

• MyPlate: www.choosemyplate.gov

• PowerBar: www.powerbar.com

Emily Edison, MS, RD, CSSDSports Dietitian

WINForum CoordinatorMomentum Nutrition

For more information contact: info@winforum.org