Fueling for Football Katie McInnis, RD Doctoral Candidate, Nutritional Sciences Photo credit: Austin Statesman

What is performance nutrition? Fueling the athlete before, during and after their sporting event to maximize performance and recovery time Providing adequate but not excessive energy from carbohydrate, fat and protein specific to age, nutritional requirements and sport Personalizing diet taking into account personal preferences and tolerances Nutrient Timing

The Role of Nutrition Performance Genetics Nutrition Recovery Training Hydration

The Role of Nutrition Performance Genetics Nutrition Recovery Training Hydration

Effects of Poor Nutrition Fatigue Decreased performance Weight loss or gain Injury Micronutrient deficiency Prolonged soreness Anemia

Food is Fuel Food is the fuel that athletes use to practice and compete at their best Under-fueling can cause performance to suffer High school athletes tend to: Skip breakfast Eat at least one meal at school Come to practice 4-5 hours after their last fueling

Grab & Go Breakfast Ideas Oatmeal, 1% milk, frozen berries Homemade “McMuffin” Whole wheat bagel or toast with peanut butter/jelly & glass of 1% milk Scrambled eggs wrapped in tortilla, topped with low fat cheese & salsa Smoothie with scoop protein powder Yogurt parfait

Maintaining your Fuel Tank Eat breakfast- even if it’s small Liquid meal supplements may be useful when in a hurry or during long periods of time without eating Focus on “grab & go” foods Focus on foods with carbohydrate and protein Toast with Peanut butter Fruit/Dried fruit Low fat milk or yogurt Trailmix/nuts Granola/cereal Bagel with turkey & cheese 2 eggs Pretzels Water 100% juice Energy bar Sports Drink Some of these need to be refrigerated

Daily Requirements 50% of calories should come from carbohydrate If getting adequate calories, most teen athletes do not have increased protein requirements Studies suggest most adolescent athletes ingest adequate protein to meet athletic needs Fat intake should comprise 20-35% of total calories Nuts, seeds, oils, seafood

Athlete’s Plate- Easy Workout Day

Athlete’s Plate- Moderate Workout Day

The Athlete’s Plate- Hard Workout Day

Pre-Game Most of the pre-game meal is dictated by what the athlete can tolerate Ideally, give a snack high in long-acting carbohydrate, low in fat Oatmeal Wheat bread Cheerios If giving a fast-acting carbohydrate, athlete must have carbohydrate during competition Gatorade Gels Juice (not recommended) NO energy drinks! Add pic

During Game If athlete primed with short-acting carbohydrate, fuel must be provided in small increments throughout competition starting at beginning If athlete primed with longer-acting carbohydrate, sports drink needed after ~30-45 mins of competition In summer, athletes prone to cramping MUST have electrolyte solution ready Gatorade Add pic

Post-Game Feed as soon as possible Greatest potential for recovery when athlete eats <30 mins following competitions Refuel with something that provides carbohydrates and proteins in ~ 4:1 or 3:1 ratio Chocolate milk! White bagel and 2 Tbsp peanut butter Eat a complete meal 1-2 hours after immediate snack Grilled boneless, skinless chicken breast Pasta with tomato sauce Steamed broccoli Lowfat/skim milk Roast Beef Baked Potato Salad with lowfat dressing Fruit Salad Juice

What is the best option for a recovery snack? Recovery snacks What is the best option for a recovery snack?

What is the best option for a recovery snack? Recovery snacks What is the best option for a recovery snack?

Dehydration Can cause: Muscle cramps Joint pain Dry mouth Fatigue Nausea Exhaustion Heat stroke Headache Increased recovery time Decreased immunity Increased muscle soreness Add Pic

Hydration Needs In adolescents, dehydration of 1% can negatively affect performance Calculate sweat rate Weigh before and after event For every pound lost, replace with 16-24oz fluid Check the color of your urine in the am Stage 1-3 is hydrated, >3 indicates dehydration

What counts as fluid? Water Flavored water drinks (Crystal Light) Sports Drinks Tea Coffee Fruit juice Smoothies Jello Soup Fruits Vegetables Add pic Could take this one out

Hydration on Game Day When to Drink Amount 2 hours before 2-3 cups 15 minutes before 1-2 cups Every 15 minutes during 1-1.5 cups After activity 16-24 ounces for every pound lost Including sodium at meals/snacks as well as post-exercise Including sodium at meals/snacks as well as post-practice can help retain ingested fluids, stimulate thirst and replace electrolytes

Fluid Fumbles Avoid sweetened beverages such as soda, lemonade, sweet tea, “energy drinks,” etc. (unless you are trying to gain extra fat) Check out the amount of sugar in these drinks! This will make your energy crash and be stored on your body easily as fat. Not performance fuel! “Energy Drinks” not only have excessive sugar, but also are high in caffeine, and other stimulants. Some may even have banned ingredients. If you need one of these to have energy, something is not right with your fueling plan – ask to see the sports dietitian!

Supplement Savvy All natural ≠ safe or legal Ingredients can have several different names. Even protein powders or energy drinks may contain banned substances. Be careful of: “fat burning,” “thermogenic,” or “anabolic.” Also those ending in: -ione, -one, -ine, -ol, or –ide. Just because a label does not list a banned substance, does not mean it is not there. Store clerks are sales people, not MDs, RDs, etc. There have been serious side effects, even death, associated with some supplements.

Nutrition to Gain Weight Gaining weight is easy! Gaining lean weight takes work Eat more frequently Never skip breakfast Skipping can cut ¼-1/3 of total calories for the day Protein at each meal and snack Pack high calorie snacks Trail mix, dried fruits Add fluids at meals that contain calories Adequate strength training Increasing calorie intake by 500 calories per day = 1 pound of weight gain/week Add pic

Nutrition to Lose Weight Decreasing calories by too much or too quickly can result in loss of muscle Decrease total calorie intake by ~500 calories/day Fill up on fruit and veggies Cut back in the off season Get adequate protein- include at each meal and snack Don’t skip meals Make your calories count! Decrease sugary drinks and focus on nutrient dense food Add pic

Thank you! Katie McInnis: katiemcinnis12@gmail.com