Fueling for High Performance Cara Kasdorf, RD, MAN Grand River Sports Medicine

Fueling for Performance Healthy eating 101 What to eat before practice or competition Hydration and sports drinks Recovery

High Performance Fuel High Performance Fuel FOOD IS YOUR FUEL: 3 major fuel sources Carbohydrates run your engine Protein helps with repairs Fat keeps things running smoothly Fluids are your coolant

Healthy Eating 101

Food-Energy Connection Blood Sugar Tired, Hungry, Cranky, Cravings NothingSandwichBig Dinner Junk food Snacking Granola bar and some gummies 7am 10am 12pm 7pm Insulin

Eat Every 2-4 Hours Blood Sugar BreakfastLunch Frequent small meals and snacks Fast Recovery, Energized Quick digestion Snack 7:00 10:20 11:45 3:00 6:00 9:00 SnackDinnerSnack Timing of Food

Timing: Eat throughout the day to keep the fire burning The type of fuel matters too… Types of Food Choose “slow burning foods” Examples: ie: fresh fruit, vegetables, low fat dairy, whole grains, and lean meats Rather than “fast burning foods” Examples: ie: white bread, refined grains, sugary cereal, cookies, candy, pop…

5 4 Blood Sugar 3 7 7am 10am 12pm 3pm 6pm 9pm CARB + PRO Timing & Balance

Question #1 Kaetlyn has a practice at 5 pm. She had lunch at noon, but is hungry now at the end of the school day (3:15). What should she eat?

Options A) Nothing B) 1 bottle of Gatorade C) Protein shake made with 1 scoop protein powder and water D) small chicken sub on whole grain E) All-Bran bar

Answer D) small chicken sub on whole grain EXPLANATION You want carbs for fuel and energy You want protein to help keep you feeling full, keep blood sugar from crashing You want to avoid too much sugar, and try to use REAL food!

How to build a winning snack… Start with a source of carbohydrates… – –Vegetables and Fruits – –Grain Products Add a source of protein – –Milk and Alternatives – –Meat and Alternatives Choose carbs low in sugar and high in fibre Less than 8 grams of sugar (1 tsp of sugar = 4 grams) 2 thumbs up – –More than 4 grams of fibre 4 fingers

Carbs Protein (Grains/Fruit/Vegetables) (Milk & Alt/Meat & Alt.) Fresh fruit and light cheese Chopped veggies and hummus Celery, raisins and peanut butter Fruit and yogurt shake Mini tuna cans with whole grain crackers Dried fruit and nuts (Trail mix) ½ sandwich or sub on whole wheat Greek yogurt and berries Bars (look for >5 grams protein, <8 grams sugar..unless its natural) Fruit and almonds (or unsalted nuts) High Performance Snacks

Fueling for Exercise

Question #3 Kevin has to be on the ice at 7 am. He woke up at 6:15 am, but feels sick to his stomach and doesn’t feel like eating. What should he have?

Options A) Water. It’s better to practice on an empty stomach than to feel sick. He can grab a sandwich or an energy bar after practice B) Raisin Bran cereal with milk; water C) ½ whole wheat bagel and water D) A hard-boiled egg, a slice of cheese, and water

Answer C) ½ whole wheat bagel and water EXPLANATION Not eating for 12 hours = starvation for your body, increases body fat, poor performance Carbs (grains, cereal, potatoes, crackers, fruit, etc.) are your best bet before practice/game But too much fibre (Raisin Bran) can cause stomach upset Too much protein, but no carbs = low energy

Fueling For Exercise Recommended: Snack 3 to 4 hours before Carb Source (60 g carbs) Protein Source 1 cup pasta (60 g) 1 cup rice (60 g) 1/2 bagel (30 g) + 1 banana (15-20 g) 2 slices bread (40 g) ½ cup meat sauce 3-4 oz. chicken 1-2 eggs 2 Tbsp. PB Recommended: Snack minutes before Carb Source (10-20 g carbs) Protein Source ½ - 1 slice bread (10- 20g) 1 banana (15-20 g) 4-6 saltine crackers (15-20g) 1 granola bar (20 g) Easy to digest proteins only: small amt peanut butter, yogurt, milk etc. Low fibre, low fat, high carb, avoid sugar

Question #4 Patrick finds that if he drinks during his practices he gets stomach cramps. What should he do?

Options A) Avoid drinking during practices, he can drink enough before and after to make up for it. B) Have something to drink before the practice and keep having small sips of fluids throughout. C) Add electrolytes to his water during the day so he doesn’t cramp up later. D) Whatever he wants…he’s a world champion!!!

Answer B) Drink before and during the practice EXPLANATION Stomach cramps from drinking during exercise can be a result of going into a workout dehydrated. To prevent this: –Drink consistently through the day (8-10 cup base per day) –1-2 cups 1-2 hours before your workout –½ to 1 cup in the ½ hour before workout –Drink continuously during your workouts (~ every 15 min)

How do I know if I’m well hydrated? Before exercise: The pee test! After exercise: Weigh yourself before and after – aim for a loss of NO MORE than 3% body weight

Why is it important for ME? 3% dehydration = 10 % performance

Your Hydration Foundation Set small hydration goals –Buy 2 x 1 L bottle to bring with you to school (freeze one to keep it cold) –Refill after lunch Keep fluids visible…out of sight, out of mind! Work up gradually and have fluids with meals and snacks to reduce frequent trips to the bathroom

Question #5 Scott and Tessa are participating in a training camp. Practices are long (3+ hours), and they won’t have much time to stop for meals. What would be their best drink choice?

Options A) Water B) Sport Drink C) Diluted orange juice D) Vitamin Water E) Red Bull

Answer B) Sport Drink EXPLANATION Sports drinks with 4-7% carbs (i.e. 4-7 g carbs/100 ml) are best for activity more than an hour, when hot out, or multiple practices or games in one day Key components: sugar, salt (electrolytes)

Fueling During Exercise Do I Need A Sports Drink? YES if you… Forgot to have a snack before exercise and it’s been longer than 4 hours since your last meal Are a salty sweater (streaks on your skin or clothes) that suffers from muscle cramps Will be exercising for longer than 90 minutes or very hard for less than 60 minutes NO if you… Are sitting around! Will be exercising less than 45 minutes Will be exercising less than 90 minutes at a very easy pace (recovery)

Question #6 Meagan and Eric have two performances today. They just finished the first at 12:30 pm and the next is at 2:00 pm. What should they eat (or drink) in between?

Options A) Chocolate milk B) Gatorade C) Water D) Banana E) Chocolate chip cookies

Answer A) Chocolate milk EXPLANATION For recovery, best bet is mostly carbs (>50 g), along with a little protein (15-20 g) within min of finishing activity Keep fat to a minimum Then have regular meal within 2 hours (if time); or snack on higher carb snacks until next game

Fueling For Recovery You don’t need expensive “specialized” recovery products…think ‘real food first’! Chocolate milk Chocolate milk Sport bar Sport bar Sandwich or Sub Sandwich or Sub Yogurt + Fruit Yogurt + Fruit Almonds and apricots (trailmix) Almonds and apricots (trailmix)

Recovery Snacks Chocolate Recovery Shake ¾ cup skim milk powder 2 tbsp chocolate milk powder Mix powder together, add 500mL water, shake and drink! Cal:278,Carb: 50g,Pro:18g Fat:0.2 g Carbo/Recovery Trail Mix 1 cup Shreddies 1.5 cup Cheerios ½ cup sunflower seeds ½ cup roasted soy beans ½ cup raisins Mix Together. Makes 4 one cup servings. Cal:300 Carb:40g Pro:15g Fat:10g Time saving tip: Mix a batch at a time Make these in bulk ahead of time and keep in a container in your locker/gym bag for easy access

Quiz: Healthy Eating What two nutrients do you want in a balanced snack? Which food groups provide carbohydrate? Which food groups provide protein? What other nutrient helps moderate blood sugar and keep you full? How many grams of sugar should you look for in a product? How many grams of fibre?

Quiz: Fueling for Exercise Name one snack that would be a good choice 3- 4 hours before exercise? What two nutrients are good to avoid minutes before exercise? How can you avoid going into exercise dehydrated? When is a sport drink a good choice? Within what time frame after exercise should you have a recovery snack or meal? What is an example of a good recovery snack?

Websites for tips and tools: For information about an individualized sport nutrition consultation contact me at: