Matt Luongo, RDN: Sports Nutrition Graduate Assistant Alyson Onyon, MS, RDN: Assistant Director of Sports Nutrition Matt Luongo, RDN: Sports Nutrition Graduate Assistant FOOD IS YOUR FUEL

Sports Dietitian Role NOT the Food Police Teach you how to eat to perform Help you optimize training Keep you on the field/court/course Recover quicker Improve energy Keep you healthy NOT the Food Police

Why is Nutrition Important for Sport? Crucial for physical and mental performance Superior fuel can give you… More energy Better practice Improved game day performance Lower rick of injury Staying healthy through long seasons The winning edge!

Hydration Critical for athletes: 60% body is water! Dehydration affects performance Impairs motor skills and cognitive abilities Signs: Fatigue, thirst, rapid heart rate, dry mouth, cramp, weight loss, dark urine Want to drink AT LEAST half your body weight in ounces of fluid each day Ex: 160 lbs/2 = 80 fluid oz = 2.5 green Gatorade bottles Choose Gatorade when: Exercising > 1 hour Sweating heavily Hot and humid weather Provides carbs + electrolytes

Hydration Tips to stay hydrated Carry water bottle with you during school Consume salty foods Pretzels, goldfish, popcorn, beef jerky Eat hydrating foods Fruit, vegetables, yogurt, smoothies, soup Drink Gatorade during practice/games Monitor your urine color Should be pale yellow!

Check Urine Color

Essential Nutrients Each nutrient/food group has a purpose! Carbohydrates = Energy Protein = Build and repair muscle Fat = Long term energy and immunity Fruits and Vegetables Anti-oxidants and anti-inflammatories Promote recovery and reduce soreness

Building a Performance Plate Strive for 3 meals each day! Breakfast, lunch, dinner Fuel every 3-4 hours

Pre-Meal Timing

Pre-Practice/Game Fuel Food = Fuel = Energy What to Eat: Mostly CARBS, moderate protein, low fat Banana, applesauce, granola bar, crackers, bagel Yogurt & granola, Clif, Luna, jelly sandwich When to Eat 1 hour – 30 minutes before your workout Hydrate!!

Pre-Practice/Game Fuel

Pre-Game Meal Example 3.5 hours before gametime Pasta with plain tomato sauce Grilled chicken lightly seasoned Green beans Salad- lettuce, tomatoes, cucumbers, peppers, Italian dressing Water Fruit cup- strawberries, cantaloupe, pineapple, grapes

Post-Practice/Game Fuel Purpose Replace carbs used, build muscle, rehydrate Benefits Better performance, less soreness, lowered injury risk, appetite control What to Eat: Protein: Build and repair muscle Hard boiled egg, cheese sticks, nuts, nut butters, bipro, Greek yogurt Carbs: Re-fill the tank and aid in muscle recovery Cereal, bread, oats, granola, pretzels, fruit Protein + Carb Combinations: Smoothie, Rockin Refuel, Gatorade Pro Shake, Chocolate Milk PB&J, Flavored Greek Yogurt When to Eat: Window for best nutrient absorption Immediately-30 min post-workout

Post-Practice/Game Fuel

What We Offer at VT Nutrition Oasis Fueling Station Where all athletes come to fuel and recover Everything has a purpose! Examples of food served: Oatmeal, cereal, granola, bagels, toast Pretzels, fruit snacks, granola bars, fresh fruit Trail mix/nuts, cheese sticks, hard boiled eggs Gatorade products Smoothies, chocolate milk, Rockin Refuel

The Nutrition Oasis

Easy Snack Ideas for School Combination of carbs and protein! Trail mix Apple and peanut butter Pretzels and hummus Greek yogurt and granola Cheese stick and an orange Hard boiled egg and whole wheat bread Banana and almond butter PB&J Sandwich Nuts and fruit or granola bar

Eat This Not That Eat This Not That Want to eat REAL whole foods! Whole grains Grilled or baked meats Turkey bacon or sausage Baked chips, pretzels, whole grain tortilla chips Guacamole or salsa Sirloin Oil based dressings, soups, sauces Refined white grains Fried meats Pork bacon or sausage Potato chips, Doritos, Fritos Queso Ribeye Creamy dressings, soups, sauces

An Example Day Breakfast before school Mid-morning snack Lunch Bagel w/ PBJ with fruit and milk Mid-morning snack Greek yogurt and granola Lunch Turkey sandwich on whole wheat bread, pretzels & hummus, banana Afternoon snack/pre-practice snack Goldfish and an apple Post-practice snack Chocolate milk Dinner Grilled chicken, sweet potato, green beans, side salad Bed time snack Cheese stick & grapes

Take Home Fuel frequently Eat a balanced and varied diet- there’s room for everything! Stay hydrated Fuel before, recover after Eat real, whole food!

“You can’t out train poor nutrition.”

ANY QUESTIONS? FOLLOW US ON TWITTER! FOLLOW US ON INSTAGRAM! @HokieFuel FOLLOW US ON INSTAGRAM! hokie_fuel Alyson’s Email: onyon92@vt.edu Matt’s Email: mluongo@vt.edu