November 3rd Nancy Parkinson MS, RDN, LD RedHawk Nutrition Everything you need to know to train your athletes properly November 3rd Nancy Parkinson MS, RDN, LD

Agenda What we’ve done Overall Nutrition Message Fuel your Body Hydration Common Mistakes Pre/Post Meals Alcohol Dining Hall Portion Sizes Breakfast Resources

@RedHawk_Nutrition

Practice NUTRITION for better competition.

Training Table https://www.youtube.com/watch?v=wG6DTm7moJI

Fuel Your Body Frame- CHO- optimal working order Engine-Fat- going the distance Tires- Protein- muscle to get down the road Key- Vitamins- start the metabolism process Heating and Cooling System- Minerals- regulate fluids Oil- Water keeps the body hydrated Gas- all of the micronutrients, macronutrient, food groups Steering Wheel- sleep, at least 8 hrs per night Seats- stress management Brakes- time management

Most Common Nutrition Mistakes! Not eating breakfast! Not drinking enough fluids! Not eating at regular intervals! Eating too much protein and short-changing carbs!

Breakfast Break- the- fast: Within the hour after getting up in the morning - Slice of toast with nut butter - Fresh fruit and cottage cheese - Low fat yogurt and graham crackers

Portion Sizes Frequency Timing Size Protein/ Carbohydrate Combination Eat 4-5 times per day, every 3-4 hours Timing Pre: 30-60min; Post: 30 min after Size Protein/ Carbohydrate Combination

Hydration Before Exercise: During Exercise: After Exercise: 1-2 hours before you lift/exercise (10-20 oz. fluids) 15 minutes before (8-16oz) During Exercise: Drink 4-8 oz. of fluid every 10-20 min After Exercise: WEIGH YOURSELF before & after workout! 16oz fluid= 1 pound lost CHOOSE WATER FIRST!!

Pre- Workout Foods 3-4 Hours Before Exercise: Fruit + yogurt + granola Turkey sandwich + apple Oatmeal w/ brown sugar and almonds + skim milk + banana 30-60 min. Before Exercise: Water Complex carbs Piece of fruit

Post- Workout/ Healthy Meal Choices Chipotle Burrito Bowl: vegetables, PRO Burrito: carbs, PRO Chicken Tacos: vegetables, PRO Subway Oven Roasted Chicken Sub: Carbs, PRO Subway Club with Avocado: Healthy fat, Carbs, PRO Turkey Breast Sub: Carbs, PRO Jimmy Johns Turkey Tom: Carbs, PRO Vito Sub: Carbs, PRO Bob Evans Scrambled eggs, bacon, hotcake, fruit & yogurt plate: Carbs, PRO, fruit Two Grilled Chicken Breasts- PRO Chik-fil-a Oatmeal: Carbs Grilled Chicken Sandwich: Carbs, PRO

Eating Healthy in the Dining Hall Take advantage of buffet-Salad bars: fruits, vegetables, nuts, light dressing Make your own sandwich: whole wheat bread, lean meats, veggies from salad bar Pasta stations: whole wheat pasta, tomato-based vs. alfredo, healthy toppings (i.e.Veggies!) Shop SMART at campus markets- low sodium, high fiber and protein CHECK OUT Miami's nutrition website: https://www.hdg.muohio.edu/EatingAtMiami/HealthAndWellness/HealthyEatingOnCampus/ Take a fruit or two to go from the dining halls

Alcohol Processed in the body like fat Training, Practice, Game  steps forward 1 day of drinking  Min. 2 Steps Behind

Resources: Nutrition Playbook Nancy Clark’s Sports Nutrition Guidebook (Fourth Edition) Power Eating- Susan Kleiner The Men’s Health Big Book of Food & Nutrition Sports Nutrition

Thank you! Practice Nutrition for Better Competition! Please contact me: parkinns@miamioh.edu