Nutritional outline for the athlete Fuel to win Nutritional outline for the athlete

Why worry about nutrition? Proper fuel give you an edge on and off the field You cannot out-train a poor diet A good diet can make a good athlete great, and a great athlete good You cannot out-supplement a poor diet!!

The barriers: Time Money Bad habits Knowledge Motivation Find ways to overcome each one!

Start simple: When/where are my biggest nutritional needs? Breakfast Eating/drinking within an hour of waking is huge in terms of getting your body going to start the day Can be as simple as a piece of toast with peanut butter; a couple eggs microwaved; cereal and yogurt; etc.

2. Post workout/recovery a. Eating nothing after practice/lifting puts you at a big disadvantage. You have to replace what your body has used, just like hydration! b. Not just protein though, you really need carbs in at least a 3g-1g ratio carbs to protein. c. Decrease inflammation! -Fruits, vegetables, nuts, seeds d. Role of Carbs and Protein

Hydration It is recommended that the athlete consume 1 oz of water for every 1 lb of body weight. 1 Gallon = 128 oz So for a 175 lb athlete, a gallon of water would be an absolute minimum! During heavy training, (ex two-a-days) it is recommended that the athlete consume 20 oz for every pound lost during workout.

Gatorade & Sports drinks They are good! Despite a push against them due to the public perception of sugar and carbs, for the high level athlete they are essential. Remember, carbs are very good, especially after a workout. And sugar is actually helpful in the recovery process. NO ENERGY DRINKS

Game day nutrition If you expect to perform at a high level, your body has to be treated right! Starts the day before, not the afternoon of. You won’t prevent cramps by only hydrating on gameday. What are you doing for your body during that free time before reporting?

SLEEP! Sleep has a direct link to your performance! Get 8-10 hours of quality sleep If possible, sleep in an environment that maximizes sleep: Not with your phone next to you Dark and cool (like a cave!) Black out curtains (make it as dark as possible) 8-10 hours means uninterrupted!

Day before gameday During competition, your body will deplete available energy and then look to your energy storage. (carbs & protein!) Follow your normal nutrition plan, but increase carbs and limit fatty/sugary stuff High Carb - High Protein supper Pasta, breads, potatoes, veggies, fruits, lean protein take it easy on the sugars and high-fat stuff Hydrate throughout day SLEEP

Gameday Breakfast! It is a must! Carbs and protein (Oatmeal, bran cereals, pancakes, waffles, bacon/sausage/eggs, fruit) Snack Almonds, yogurt, banana, powerbar, a quality snack bar like Clif, small protein shake Lunch don’t go crazy, keep it moderate. Again, carbs and lean protein are really good here. a baked potato and steak/chicken would be a really good option. Eat something before the game! best to eat this snack at least an hour before game time keep it simple, something you know you tolerate well Oatmeal and fruit is very easy and will meet your energy needs Whole grains are best, another option is a 6 inch turkey sub on whole wheat at subway. (get some veggies on it!)

General Day to Day nutrition: Breakfast: Goal: 500-1000 calories, fuel for the day ex: toast with jelly, yogurt, banana (minimum) ideal: 2 or more of the following: omelet, 2 eggs, 2 pieces of bacon, toast, protein shake, oatmeal, fruit, whole grain cereal, pancakes, hash browns, pb & j. Mid morning snack: Goal: Energy storage ex: clif bar, almonds, applesauce, fruit, chocolate milk, pb & j,

Day to Day (cont) Lunch Goal: Fuel for workout (~1000 calories) Lean meats, fruits/vegetables, carbs ex: slice of pizza, grilled chicken sandwhich, ham/turkey sandwhich, any kind of potatoes/beans, fruit, milk Post practice/workout: Goal: Recovery! ~500 calories Lot of Carbs, sugars are good at this time Chocolate milk, pb & j, power bar, gatorade, seeds/nuts, protein shake

Supper Goal: Nutrients, fuel, hydration. Minimum 1000 calories Lean meat, vegetables, carbs, some sugar. Example plate from USA olympics athletes Eating a plate full of steak, chicken, or fish does not meet your body’s nutritional needs. Bedtime snack Goal: aid in weight gain, as well as nutrient/fuel supplementation pb & j, glass of milk, small shake, whole grain cereal HYDRATE AT EVERY MEAL/SNACK

Good links: Carb information: http://www.nba.com/media/rockets/MMH09_JanuaryCarbs.pdf Brian Orakpo on nutrition/performance https://youtu.be/KwPQqOLeVCo Team USA Nutrition http://www.teamusa.org/About-the-USOC/Athlete-Development/Sport-Performance/Nutrition/Resources-and-Fact-Sheets