EAT 2 WIN Sport Performance Nutrition Ten Easy Tips you can teach today! Emily Edison, MS, RD, CSSD Sports Nutritionist Director WINForum Sports Nutrition

Sport Nutrition is Nutrition Science Diet or Weight Loss Nutrition Sport Nutrition VS

WINForum: FEED YOUR GAME For more information visit or questions/comments to Washington Interscholastic Nutrition Forum WINForum.org: Online science-based sport nutrition resource Sport nutrition clinics for coaches, trainers, student athletes and parents

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Did you know? Sports nutrition can help your athletes: ◦ Play better ◦ Heal faster ◦ Have more energy ◦ Be in a better mood ◦ Get better grades

FOOD = FUEL

Sport Nutrition “Cliff Notes”: Top Ten Tips for Coaches 1. Eat Breakfast- show them how 2. Eat 3 meals and 2-3 snacks every day 3. MEAL = three foods Sandwich, fruit, granola bar, milk 4. SNACK = 2 foods Apple and peanut butter 5. Add Color (eat the rainbow) add in fruits and vegetables

Sport Nutrition “Cliff Notes”: Top Ten Tips for Coaches 6. Eat before practice or game- when? 7. Drink plenty of fluid during practice or game- how much? 8. Eat after practice or game- when? 9. Rest 10. Repeat

“I heard its not good to eat breakfast” “I’m not hungry” “I am too tired” “I don’t like breakfast foods” “I don’t have time” “I can’t get out of bed” “my mom won’t make it for me”

TIP #1: FUEL UP BREAKFAST IS FOR CHAMPIONS 30% of calories need to be before lunch Stimulate metabolism and maintain muscle Quick ideas: ◦ Whole grain bagel w/almond butter and fruit ◦ Granola and nuts cereal w/ milk and fruit ◦ Toaster waffles w/peanut butter milk and fruit ◦ Microwave egg sandwich ◦ Toaster Waffle “big mac” ◦ Breakfast Sushi TONS more ideas: or

Tip #2: Eat 3 meals and 2-3 Snacks Eat to be LEAN and STRONG Breakfast Snack Lunch Snack Dinner Snack (optional, are you hungry?) **Time meals and snacks no more than 3-4 hours apart**

TIP #3: Eat a MEAL Meals = 3 foods Eating 3 (or more) foods gets nutrition from a variety of food groups Get enough gas in the tank before practice Quick ideas: ◦ Sandwich, fruit, yogurt, water ◦ Pasta w meat sauce, salad, milk ◦ Banana peanut butter wrap, fruit salad, granola bar ◦ Baked Potato w cottage cheese, steamed broccoli, chicken ◦ Chili, cornbread, salad, milk TONS more ideas: winforum.org or pinterest.org/winforum

Spaghetti Squash, 1 cup Marinara & meat sauce, 1cup Parmesan cheese, 2 T. Green Salad w/Vinaigrette Low-fat milk, 1 cup Chicken Breast, 4 oz Baked Potato, 1 med Cottage Cheese ½ cup Broccoli, 1 c. Green Tea GrainVeggieProteinFatHydrate Rice Pasta Potato Quinoa Cous Cous Gnocchi Bread Frozen or Fresh ok Add to soups and sauces Fish Chicken Pork Beef Beans Eggs Oils Avocado Nuts Olives Dressing Cheese Milk Water Soup Juicy Fruits Diluted Juice

Sports Bars that provide carbs and protein (i.e. Luna or Clif Bar) Kashi and yogurt Fruit leather and cheese stick Wrap with turkey and cheese Fruit and yogurt Beef Jerky and fruit “Breakfast Cookie” and milk box Trail Mix Boost sport drink Fig Neutons and cheese stick Veg and Hummous TIP #4: Pack SNACKS Snack = 2 foods (carb + protein)

Tip #5: Add COLOR Tools to use: myplate.gov or powerbar.com Color provides more vitamins and minerals Enhances immunity Reduces risk of injury Reduces risk of overfat Increases energy

Color goes here! And here! And even here!

Am I eating the right foods? Use this checklist  3-5 Fruits (tennis ball)  3-5 Veggies (1/2 cup)  8+ Grain Servings (1 slice, ½ c)  2-3 Meat Protein Servings (3-4 oz)  3-4 Dairy (1 cup or 1.5 oz)  A couple extras (salad dress, oils, avocado, occasional sweets) **Download this checklist at winforum.org**

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Tip #6: Nutrition Pre-Practice/Game Breakfast | Snack | Lunch Choose foods high in carbohydrates, moderate in protein, and low in fat Allow plenty of time for food to digest ◦ 3 hours for a large meal ◦ 2 hours for a smaller meal ◦ 1 hour for a snack

Talk about it… Fast Food NOT Fat Food Follow “pick a fat” method Watch out for sauces Order baked or grilled NOT FRIED Try out a salad or fresh products Frequent “healthier” fast food places Limit Soda/Pop

Tip #7: Nutrition during exercise GOAL: Maintain energy and hydration for performance ◦ Drink fluids throughout practice and games ◦ Have a small snack? ◦ 30g-50g CHO/hour = 16+oz sport drink/hr

Tip #8: Eat after practice/game REMEMBER 3 R’s: Replace (carbs), Re-build (protein), Re-hydrate (water) Eat/drink carbohydrate and protein within 30 minutes Chocolate milk Yogurt and cereal Energy/Protein Bar Sandwich and water Then eat a meal (within 1-2 hour) ◦ High carb, low fat, moderate protein ◦ Include plenty of water

POWER smoothie Makes 2 servings 1 cup plain yogurt 2 cups frozen or fresh fruit 2 cups green leafys ½ cup coconut water or juice Ice BLEND and ENJOY **Add in’s: coconut, peanut butter, avocado, wheat germ, nuts, seeds.

9am practice 7:30 Sports Breakfast (Or 8:30 LARGE power smoothie) 9-12 During Practice- Eat snack (bar) and drink fluids 12:00 Post Practice Snack (chocolate milk works great) 1:00 Lunch 4:00 Snack 7:00 Dinner

3pm practice/4pm Game 7am Breakfast 10amSnack 12pmLunch 2:30pmPre-Practice Snack 5:30pm Post Practice Snack 6:30pm Dinner (or after game) 9pm Snack (if hungry) **4pm Game: Move Pre-Game snack to 3pm, add easy to digest snacks as needed during game

6pm Game 7am Breakfast 10am Snack 12pm Lunch 3-4pm Pre-Game Meal 6pmEasy to digest snacks and fluid as needed during game 9pm Dinner **4pm Game: Move Pre-Game snack to 3pm, add easy to digest snacks as needed during game

Tip #9: Even superheroes need REST!

TIP #10: REPEAT FEED YOUR GAME… 1. EAT frequently through your day 2. PLAN your snacks and meals even while on the road 3. DRINK enough fluids to stay hydrated 4. Plan down time to REST

Let the Game Plan work for you! Find it in Downloadable Materials at

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Emily Edison, MS.RD.CSSD. Sport Nutrition Coach FOOD.FITNESS.FUN.