performance nutrition for high school athletes performance nutrition for high school athletes eat...
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Performance Nutrition Performance Nutrition for High School for High School
AthletesAthletes
Eat Right, Play Hard
Here’s how it works…
• Changing how you eat• Changes how you perform• Changes how your TEAM
performs • WIN competitions• WIN CHAMPIONSHIPS
Did you know?
• Nutrition can help you:– Perform better– Heal faster– Have more energy– Be in a better mood– Get better grades
Keys to Performance NutritionKeys to Performance Nutrition
• Adequate total energy to support growth & activity
• Fuel & hydrate before exercise
• Stay fueled & hydrated during activity
• Recovery after exercise
• Maximize nutrients to enhance performance & health: ~50-60% carb; 25-30% fat; 10-20% protein
Where Does Nutrition Fit?
AthleteOptimal NutritionRest & Recovery
Strength & Conditioning
Injury Rehab
Skill Training
Speed/Agility Training
StressInjury Prevention
Parent’s Performance Parent’s Performance Nutrition RoleNutrition Role
• Provide healthy food choices; role model
• Positively encourage healthy eating: – “If you can make time for training, you need to make time to
EAT RIGHT for training.”– “Food = Energy! You’ve got a tough training/competition
schedule tomorrow, be sure to eat well.”– “Your workout is not complete until you eat!”
• Avoid setting weight goals, making comments about weight, and/or frequently weighing athletes.
What are you eating ?Does it look like this?
• Breakfast1 bowl of cereal
1 cup of Milk
¼ cup of raisins
• Mid morning SnackCheese stick
1 large piece of fruit
• LunchTurkey Sandwich
1 banana
1 chewy granola bar
• Post workout snackpeanut butter sandwich
glass of milk
• Dinner6 oz grilled salmon
1.5 cup pasta
2 cup salad with light dressing
1 cup of milk
• After dinner snackyogurt with granola
Everyday NutritionDo Don’t
Eat at least 3 meals a day and 3 snacks
Skip meals, especially breakfast!!
Everyday NutritionnDo Don’t
•Eat a variety of healthy foods: grains, fruit,
veggies, lean protein, low-fat dairy
•Choose at least 3 food groups at each meal
Leave out any food groups (ex. Fruits and
vegetables)
Athlete Fit Food ChoicesStarchy Grains
• Whole wheat bread• Wheat pasta• Brown rice• Whole grain cereals:
Raisin Bran, Frosted Mini Wheats, Honey Bunches of Oats, Grape Nuts, Granola, All Bran, Fiber One, Kashi cereals, Smart Start
• Whole wheat tortillas• Wheat bagels• Bran muffins• Whole wheat
crackers: Triscuits, wheat thins, etc
• Oatmeal• Grits• Popcorn• Granola bars
Grains are your major source of energy!
Athlete Fit Food ChoicesFruits & Vegetables
• Fresh fruit• Dried fruit –raisins,
etc• Canned fruit• Frozen fruit• Applesauce
• Fresh vegetables• Canned vegetables• Frozen vegetables• Salsa, tomato sauce
Fruits & Veggies are your Freebies! Packed with vitamins, minerals, fiber and water – you
can’t go wrong!!
Athlete Fit Food ChoicesLean Protein
• Chicken• Turkey• Fish• Roast Beef• Lean ground beef• Ham• Beans/Nuts/Seeds• Eggs
• Keep it lean by:– Grilling– Baking– Roasting– Broiling– NOTHING IS FRIED
Protein is not a major energy source!
Extra protein does not mean extra muscle!
Tiger Fit Food ChoicesDairy
• Milk (skim, 1-2%, chocolate)
• Cheese– (slices/shredded)
• Cottage cheese• String cheese• Yogurt
Dairy is a great source of protein, calcium & vitamin D!
Keep it low-fat!
CAUTION:CAUTION:Foods to LIMITFoods to LIMIT
• Fried Foods – french fries, tater tots, hashbrowns, onion rings, fried chicken, chicken wings, popcorn shrimp, corn dogs, chips, etc
• Greasy meats/foods – sausage, bacon, pepperoni, salami, bologna, pizza, etc
• Added Fats – mayonnaise, sour cream, creamy dressings (Ranch, Caesar, Blue Cheese, etc), extra cheese, cheese dip, butter, cream cheese, creamy dipping sauces, etc
• Extra Sweets – cookies, ice cream, cakes, brownies, doughnuts, pastries, candy bars, candy, sodas, sweet tea, etc
• Refined starches – white breads, white bagels, croissants, chips, white rice, etc
Fast Food NOT Fat Food
• Watch out for sauces• Order baked or grilled NOT FRIED• Order the smaller size• Try out a salad or fresh products• Requent “healthier” fast food laces• No soda pop
Daily Water Intake
• .6 oz. of H2O X body weight = optimum daily hydration
Eat Before ExerciseGOAL: Start well hydrated & fueled
Do Don’tEat a meal/snack Practice/play on an
empty stomach
Eat pre-practice/game meal of mostly carbohydrates,
complimented with lean protein
•Load up in a high-fat, high protein meal
•Eat candy or sweets
Hydrate: drink water, powerade or fruit juice
2-3 cups 2-3 hrs pre performance
8 “gulps” 10-15 min pre performance
Restrict fluid or drink sodas, sweet tea,
alcohol
Pre-Practice/Game MealPre-Practice/Game Meal
• 3-4 hour pre-event• 1/3 plate = lean protein• 2/3 plate = carbohydrate
• Other examples: – Deli sandwich with cheese/veggies + banana + pretzels – Pancakes + fresh fruit + egg whites– Spaghetti with tomato sauce + salad + bread sticks– Bowl of cereal + 2% milk + glass of OJ + low-fat yogurt
Lean protein:
Grilled/baked
chicken, fish,
steak, roast beefCarbohydrate
options: rice, pasta, bread,
cereal, etc, fruits, &
veggies
Pre-Practice/Game Meal1/3 plate = lean protein
2/3 plate = carbohydrate choices
How many calories to eat a day
• 6.95 X body weight + 679 = A
• To gain weightA X 2.1 = Calories a day
• To lose weightA X 1.6 = Calories a day
What if I want to gain weight?
• Eat 3 meals and 3 snacks every day
• Drink caloric beverages– Milk– Protein shake– Gatorade
• Make caloric dense choices
• Eat a large snack before bed
• Junk food does not help you gain weight
What if I want to lose weight?
• Remember diets don’t work
• DO NOT SKIP MEALS
• Focus on lean/healthy foods
• Increase cardio
Protein needs per day
• Body weight X .8 = grams per day
Snacks on the RoadLow in fat, high in carbs!
• Good choices for your three snacks a day
• Sports bars that provide a little fat and protein (Clif Bar)
• Low-fat muffin and yogurt
• Fruit leather and cheese stick
• Bagel with turkey and cheese
• Fruit and yogurt
• Yogurt and granola
• Breakfast cookie
• Trail mix
• Sports drink
• Fig neutons
During ExerciseGOAL: Stay hydrated & fueled
Do Don’tDrink 4-8 “gulps” of water or powerade every 15-20 min
OR 20-40 oz per hr
•Don’t chug •Don’t swish and spit
•Don’t miss your mouth
Drink at every break, time-out, etc
•Skip water breaks •Only drink when thirsty
Practice drinking during training; make it a habit
Give up on fluids if you think they make you sick
Drink Powerade when practice is longer than 1 hour,
and when training in hot conditions
Only drink water when practice is longer than 1 hour,
and when training in hot conditions
How to RecoverDo Don’t
Eat a recovery meal/snack within 30 min.
Go longer than 1 hour after activity without eating
Focus on carbohydrate and protein
(3-4:1 of carb:prot)
•Skip carbohydrates•Load up in a high-fat, high
protein meal
Hydrate: drink water, powerade/fruit juice/milk
2-3 cups per lb. lost
Restrict fluids or drink sodas, sweet tea, coffee
If short on time, try either an energy bar or energy
shake
Skip the recovery meal/snack
Post-Practice/GamePost-Practice/Game• Snack Ideas (within 30 min after practice)
– Peanut butter sandwich, tuna sandwich, peanut butter crackers, cheese crackers, fruit smoothie, Gatorade Nutrition Shake, Gatorade Recovery Bar, Powerbar, low-fat chocolate milk, yogurt + cereal, bowl of cereal
• Meal Ideas (within 30 min after practice or within 2 hours after recovery snack)– Spaghetti and meatballs with marinara– Grilled chicken, rice, green beans– Regular hamburger, baked potato, salad– Turkey Sub sandwich, loaded with veggies,
pretzels, fruit smoothie– Chili topped with cheese, wheat rolls
Fluids & HydrationFluids & HydrationFluid LossFluid Loss
Blood volumeBlood volume
Inadequate oxygen to exercising muscleInadequate oxygen to exercising muscle
ExhaustionExhaustion
Poor PerformancePoor Performance
HydrationDo Don’t
Drink at every meal Forget to drink at meals
Carry a water/powerade bottle with you on campus
Skip drinking between meals
Drink during practice/game Skip drinking
Choose water, powerade, regular milk, chocolate milk, 100% fruit juices,
vegetable juices
Only drink sodas, sweet tea, kool-ade, HI-C, coffee
Children produce more body heat and sweat less than adults, requiring more attention paid to good hydration
Being dehydrated
Muscle strength
Speed
Stamina
Energy
Cognitive skills
Risk of injury
Perceived effort of exertion
SupplementsSupplements
• There is no “magic” pill/powder for sports performance
• Generally not recommended for the high school athlete
• Little, if any, literature to support safe and/or effective supplementation in the adolescent athlete
• Dietary supplements should never replace food• Extra protein does not mean extra muscle
• Regular daily multivitamin-mineral supplement (i.e.Centrum, Flinstones, etc)
Rewards of High –Performance Nutrition and Hydration
• Train longer and harder
• Reduce fatigue and illness
• Reduce the risk of injuries
• Help your body recover faster after working out
• Do better in school
• Perform much better overall