Kickoff to WIN Susan Adams, M.S., R.D WINForum Nutrition Consultant High Performance Nutrition For Football

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Why You??:

So Whats in it for Me??

Benefits: Enhanced recovery Best weight Reduced risk of injury and illness Energy Confidence Consistency Lifelong benefits Athlete Nutrition Overview

Common challenges: Lack of knowledge Poor choices when shopping or dining out Busy lifestyle Access Supplements and sports foods Athlete Nutrition Overview

Top Game Day Mistakes New foods Poor hydration Energy drinks Too much food Too little food 9 For more information, go to WINForum.org

10 The Sports Nutrition Game Plan – Make it Work for You!

Nutrition Pre-Exercise- Eat & Drink Stay hydrated Check urine Pre-exercise: 14–20 oz During active warm-up: 8 fl oz = 8 swallows/gulps 11 For more information, go to WINForum.org

MyPlate Use MyPlate as a portion guide A healthy diet of fruits, vegetables, whole grains, lean protein and low-fat or fat-free dairy 12

Am I eating the right foods? Use this checklist: 3-5 Fruits (tennis ball) 3-5 Veggies (1/2 cup) 3-4 Dairy (1 cup or 1.5 oz) 3-4 Meat Protein Servings (3- 4 oz) 8-14 Grain Servings (1 slice, ½ cup) A couple extras (cookie, salad dressing) 13 For more information, go to WINForum.org

Portions: 20 years ago vs. now

How to remember serving sizes… 15 By comparison: 1 cup dried cereal = baseball 3 oz cooked meat = deck of cards Small baked potato = computer mouse ½ cup = tennis ball 1½ oz cheese = 3 (1 inch) cubes 2 tbsp peanut butter = 1 golf ball For more information, go to WINForum.org

Energy Filled Eating Plan Meals and Snacks < 3-4 hours apart 16 For more information, go to WINForum.org

GOOD CARBS vs OCCASIONAL CARBS Whole Grains Dairy Pasta Rice Potato Corn Fruits Veggies Watch for: THE C WORD Chips Cookies Candy Cakes Crispy Stuff Creamy Stuff Coke

18 Breakfast: Build a base Jump-start your metabolism > 1/3 of your calories

19 Whats Next? Lunch! Carbohydrate Protein a little fat

20 Snack Attack Low in fat, high in carbs! Sports Bars Low-fat muffin and skim milk Microwaved egg (1.5 min) on English muffin Fruit and yogurt with whole wheat bagel Yogurt with granola Toaster waffle w/ peanut butter and jam String cheese and fruit Boost sport drink Fig Newtons Crackers + Cheese Trail Mix Peanut Butter Pretzels HB egg with Bread For more information, go to WINForum.org

21 Dinner Carbohydrate driven + lean protein & healthy fat Divide plate into thirds Samples: Salmon, green beans, brown rice, milk Chicken and veggie pasta, green salad, milk For more information, go to WINForum.org

22 Game On! Nutrition During Exercise Replace fluid losses Use online sweat calculator Drink fluids Maintain blood glucose g CHO/hour = 16 oz+ Gatorade/hr Eat snacks For more information, go to WINForum.org

23 Post Exercise: Re-hydrate, Re-Fuel, Rest Weigh pre- and post-exercise For every pound lost, drink fluid ounces. Carry a water bottle Cool flavored drinks For more information, go to WINForum.org

Post-Game: REFuel Eat/drink carbs + protein IMMEDIATELY Eat a meal (within 1-2 hours) REST

Re-Fuel: Sample Post Workout Ideas Carbs + Protein: Yogurt Yogurt Drinks Granola Bar & string cheese Muffin (with nuts) Fruit & bagel

26 Why Chocolate Milk? Chocolate milk & sport drink equally effective Perfect carb:protein ratio 3-4g carb:1g protein Cost-effective For more information, go to WINForum.org

27 Winning at Losing

Whats a Healthy Way to Gain Muscle?

Healthy Muscle Gain Add calories per day Eat frequently Include pre- and post-exercise snacks with protein

What About Supplements?

Remember to Individualize Heaviest vs. Lightest Seahawk Players Heaviest = Paul Fanaika (G) Height: 65 Weight: 327# Age: 25 Lightest = Deon Butler (WR) Height: 510 Weight:182# Age: 26

32 Top Sport Nutrition Tips 1.WINForum Sports Nutrition Game Plan 2.Use the PLAN 3.HYDRATE & FUEL at practice & games 4.Emphasize REST For more information, go to WINForum.org

33 Where to go for more info: WINForum : American Dietetics Association: MyPlate: PowerBar: For more information, go to WINForum.org

34 For questions/comments or more information