Healthier Athletes; Nutrition

Overview Basic information on a healthy diet and sports including; Overview of the importance of nutrition Different food groups & what they provide for the human body The role of carbohydrates, proteins, and fats in an athlete’s diet Nutrition and water before, during and after an event Tips on good nutrition while traveling Quick, healthy snacks Special Olympics resources that support nutrition and sports 2 / Special Olympics

Why is Nutrition Important? Individuals with developmental disabilities= Increased Risk Obesity Osteoporosis Seizures Heart Disease Poor Physical Fitness 3 / Special Olympics

Nutrition Goals: To improve the athlete’s ability to train and compete in Special Olympics and to develop an awareness of good nutrition and its impact on the life cycle. Basic Facts: many Special Olympics athletes are overweight or obese; are at risk for osteoporosis and osteopenia; and consume less than the recommended servings of dairy foods, and fruits and vegetables. 4 / Special Olympics

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Nutrition Key messages in the Nutrition area of Health Promotion are: Eat 5 Servings of Fruits and Vegetables Every Day; Eat a Variety of Foods Each Day; Drink Water for Hydration; Eat Bone-Building Foods. 6 / Special Olympics

NutritionOverview 7 / Special Olympics Carbohydrates Proteins Fats Vitamins and Minerals

Food Groups 8 / Special Olympics Include at least 3 different food groups in each meal!

Grains Give the body nutrients including vitamins, minerals, fiber and energy. Make half of the grains each day from whole grains. Whole grains are usually brown in color and have more vitamins. 9 / Special Olympics

Meat, Fish, Poultry, Eggs, Beans, and Peas Gives the body protein, vitamins and minerals and energy Include one serving for this group at every meal Choose less fattening meat like turkey, chicken, seafood and sirloin steak. 10 / Special Olympics

Vegetables and Fruits Vegetables Give the body essential nutrients, including vitamins, fiber and energy Choose fresh, dried, canned or frozen Choose a rainbow - Eat a variety of colors Fruits Give the body essential nutrients including vitamins, fiber, and energy. Choose fresh, dried, frozen or canned Choose a rainbow - Eat a variety of colors 11 / Special Olympics

Oils and Fats Give the body energy. Fish, avocados and nuts are a great way to get healthy oils and fats in the diet Eating and cooking with canola, safflower and olive oils are better for your body. Healthy fats include olive oil, canola, safflower and corn oils Use in small amounts 12 / Special Olympics

Dairy Give the body calcium, vitamins and energy. Keeps your bones and teeth strong. Include one serving of dairy at every meal Choose dairy sources that are low fat or fat free 13 / Special Olympics

What is a Serving Size? 14 / Special Olympics

Nutrition and Sport Before Exercise During Exercise After Exercising 15 / Special Olympics Fuel the body for each workout. Focus on what athlete eats at three specific times:

Before the Event Day Before the Event: Healthy dinner Water Day of Event 3-4 hours before event eat balanced meal 1 hour before event eat small snack Drink Water 16 / Special Olympics

During the Event Fruits, granola, cereal bars Water consumed every 15 minutes and at breaks >60 minutes- eat small amount for energy & sports drink for high intensity sports <60 minutes- not necessary to eat 17 / Special Olympics

After the Event Small snack to regain energy minutes after Eat a meal with all food groups 1-2 hours after 18 / Special Olympics

Snacking Get more, eat Less! Keep it small! Plan Ahead! 19 / Special Olympics

Healthy Eating While Traveling Healthy Travel Snacks: Pack a travel healthy food/snack bag for the team or have each athlete bring their foods. Planning for Healthy Eating on the Road: Confirm food allergies or special needs Eating Out: Choose baked, grilled or broiled foods instead of fried Drink water! 20 / Special Olympics

Hydration Hydration is Adequate hydration is important particularly (when?): Prior to practice and competition During practice and competition After practice and competition 21 / Special Olympics

Hydration 22 / Special Olympics

Athlete Medications and Dehydration The following are examples of substances and drugs that may put the athlete at risk for dehydration: 1.Alcohol 2.Some asthma medications 3.Some blood pressure medications 4.Some psychotropic medications 5.Vitamin D derivatives. 23 / Special Olympics

Hydration Key Messages for the Athletes: Athletes need to learn how to limit the number of sweetened beverages they drink and to choose more water. All athletes need to drink early and at regular intervals to replace the water lost through sweating during sporting events and practices. 24 / Special Olympics

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