Cheer & Dance FSU Sports nutrition 11/10/2015 Game day nutrition Cheer & Dance FSU Sports nutrition 11/10/2015

Energy expenditure Calories expended during games vary based on weight, height, muscle mass, etc. Females: 500 - 750 calories average Males: 800 - 1150 calories average

Energy availability Energy left over for body functions after energy expended from training is subtracted from energy from food Food energy intake – exercise energy expenditure Keep energy levels up by eating consistently throughout day!

Symptoms of low energy Fatigue Inability to gain muscle or strength Low Energy Intake Fatigue Inability to gain muscle or strength Poor performance Stress fractures or repeated bone injury Irritability Irregular menstrual cycle Recurring infections and illnesses Depression Lack of concentration Decreased coordination

GAME DAY schedule 12:30 PM GAME 7:00 AM BREAKFAST 9:30 AM SNACK NOON CARB SNACK 12:30 PM GAME 2:30 PM HALFTIME 5:00 PM POST GAME MEAL

GAME DAY schedule 3:30 PM GAME 9:00 AM BREAKFAST 11-11:30 AM LUNCH CARB SNACK 3:30 PM GAME 5:30 PM HALFTIME 8:00 PM POST GAME MEAL

GAME DAY schedule 8:00 PM GAME 9:00 AM BREAKFAST 11:30-NOON LUNCH SNACK 5:00 PM DINNER 7:30 PM CARB SNACK 8:00 PM GAME 10:00 PM HALFTIME MIDNIGHT POST GAME MEAL

BREAKFAST Greek yogurt + granola + berries English muffin + peanut butter + banana + honey Toast + eggs + sliced tomato

snacks

lunch

Pre game snacks High in simple carbohydrates! Fast-digesting so they are quick sources of energy

hydration X 2.5 DRINK ½ YOUR BODY WEIGHT IN OUNCES OF WATER PER DAY SO… IF YOU ARE 150 LBS. 150 / 2 = 75 OUNCES X 2.5 MONITOR HYDRATION STATUS USING THIS GUIDELINE FOR URINE COLOR

Hydration for activity WHEN HOW MUCH BEFORE (2-3 hours) 16 oz BEFORE (15 minutes) 8 oz DURING 2-3 LARGE GULPS EVERY 15-20 MINUTES AFTER 16-20 oz EVERY POUND LOST

Foods causing bloating LEGUMES – beans, peas CRUCIFEROUS VEGETABLES – broccoli, Brussel sprouts, cabbage HIGH FAT FOODS – fried foods, pizza, etc. ARTIFICIAL SWEETENERS – diet soda, sugar-free gum CARBONATED DRINKS – soda, beer, etc.

QUESTIONS?

FOOD MYTHS: TRUE OR FALSE? NUTRITION JEOPARDY CARBS, FATS, PROTEINS FOOD MYTHS: TRUE OR FALSE? EATING FOR THE ATHLETE MISCELLANEOUS 100 200 300 400 500

CARBS, FATS, PROTEINS 100 Which food is an example of a carbohydrate? Peanuts Sweet potato Bacon Cheese stick

Carbs, fats, proteins 200 Which food is not an example of a lean protein? Turkey Grilled chicken Cheese burger Salmon

Carbs, fats, proteins 300 What is the best example of a healthy fat? Avocado Butter Margarine Beef

Carbs, fats, proteins 400 Which of these is not a function of a protein? Repair and maintenance of the body’s tissues (hair, skin, eyes, muscles, organs) Creation of hormones The body’s primary source of energy Formation of antibodies that help prevent infection, illness, and disease

Carbs, fats, proteins 500 Which of these statements is false? Carbohydrates provide fuel for all your bodily functions (breathing, thinking, walking, etc.) The fat you eat from foods becomes fat stored in your body Proteins help keep you full and it is important to include them in your snacks Healthy fats (olive oil, nuts, oil-based salad dressings) help boost your immune system to prevent sickness

Food myths: true or false? 100 Eliminating gluten from your diet will help improve your performance. TRUE FALSE

Food myths: true or false? 200 Taking a multivitamin each day can help to fill the gaps you are missing in your diet. TRUE FALSE

FOOD MYTHS: TRUE OR FALSE? 300 Consuming protein after a workout will make you gain weight. TRUE FALSE

FOOD MYTHS: TRUE OR FALSE? 400 Skipping meals helps with weight loss or weight maintenance. TRUE FALSE

FOOD MYTHS: TRUE OR FALSE? 500 Eating later at night will cause you to gain weight.  TRUE FALSE

EATING FOR THE ATHLETE 100 In general, a female athlete that weighs 150 lbs. needs _______ energy from food than a regular150 lb. female student. Less The same amount More

EATING FOR THE ATHLETE 200 Which is the best item to consume after a workout or game to build muscle/recover? Powerade Chocolate milk Water Juice

EATING FOR THE ATHLETE 300 You only need to recover with nutrition after: Practice Games Lifting Running All of the above

Eating for the athlete 400 Which is the best food to choose 30 minutes before a workout or game? Mixed nuts Applesauce Protein bar Chocolate milk

Eating for the athlete 500 A cheerleader has practice from 6:00-9:00pm. She hasn’t eaten dinner, and she does not get home until 9:30pm. What is the best thing for her to eat when she gets home? A granola bar Nothing – it’s too late to eat Chicken, rice, and vegetables Cereal and milk

miscellaneous 100 Which of the following are signs or symptoms of low energy availability? Chronic fatigue Poor performance Recurring illness Disordered-eating All of the above

Miscellaneous 200 True or false? Fruits and vegetables are good sources of water and help with hydration. TRUE FALSE

MISCELLANEOUS 300 True or false? A muscle milk or chocolate milk is a good replacement for a meal. TRUE FALSE

MISCELLANEOUS 400 Which of these statements is false? Try not to go over 3 hours without eating something to maintain energy levels A low-carbohydrate diet has been proven to help performance in athletes You should drink ½ your body weight in ounces of water per day outside of activity When trying to eat healthy, you should limit yourself to 1 cheat meal per week Only B B and C B and D

Miscellaneous 500 True or false? Non-dairy milks (almond, soy, etc.) are identical in nutrients compared to cow’s milk. TRUE FALSE