Weight Gain/Weight Loss in Athletes: The Right Way Amy Goodson, MS, RD, CSSD, LD Ben Hogan Sports Medicine Sports Dietitian Dallas Cowboys Texas Rangers TCU Athletics amygoodson@texashealth.org 817.250.7512

Outline Determine what is Appropriate for you Energy Needs Quick Review on Macronutrients Healthy Weight Gain Healthy Weight Loss Stay Healthy during the Holdays

Sports Nutrition for Weight Gain & Weight Loss Improves performance both in competing and in training Proper sports nutrition provides energy for activity & promotes recovery after exercise Proper nutrition promotes good recovery Proper nutrition can help change body composition Decrease body fat, increase lean mass Lose weight/gain weight

Determining What is Appropriate Weight Not the best indicator for competitive athletes Male: 106# for 5 feet and 6# for every inch Female: 100# for 5 feet and 5# for every inch Body Fat (American Council on Exercise) Classification Women Men Essential Fat 10-12% 2-4% Athletes 14-20% 6-13% Fitness 21-24% 14-17% Acceptable 25-31% 18-25% Obese 32% plus 25% plus

Determining Energy Needs Resting Metabolic Rate Determining Activity Factor Weight Gain/Weight Loss – 1# per week Weight gain = +500 calories Weight loss = - 500 calories

Factors Effecting Energy Needs & Intake Growth Elevated metabolisms (for boys typically) Extreme leanness (for boys typically) Puberty/hormone fluctuations (both) Under or over-reporting food intake Schedule Practice times Multiple sport practices Knowledge Availability

Quick Review: Carbohydrates Purpose: Body’s “choice” for energy; primary energy contributor during exercise Types of carbohydrates: simple & complex Simple: jelly, cookies, hard candy, juice Complex: bread, pasta, cereal, bagels Whole grains and wheat products Fruits Vegetables Dairy products Sports drinks/gels/goos/blocks

Quick Review: Protein Purpose: Build/repair muscles, hair/nail growth, boosts immunity, RBC production Lean meat Chicken, turkey, lean ham, lean red meat, fish, tuna, turkey bacon and turkey sausage Take the skin off of meat Eggs and egg whites Low-fat dairy products Milk, cheese, yogurt, cottage cheese Whey protein powders and smoothies/shakes made with it…whey protein absorbs very quickly Nuts, seeds, peanut butter have some protein

Quick Review: Fat Saturated Fats: “Bad Fats” Fried foods, pastries/baked goods, creamy foods Unsaturated Fats: “Good Fats” Peanut butter, almond butter, nuts, seeds Olive oil and Canola Oil Avocado Flaxseed or flaxseed oil Can buy milled, as oil, or in breads and cereals Fats in fish like salmon Remember that you get some fat in dairy products, meats, whole eggs, and energy bars/shakes

Healthy Weight Gain Eat 6-8 meals/day Do not skip breakfast; guys trying to gain weight typically need 700-900 calories in the morning Can eat and go back to bed if they have to Drink 2% milk and/or juice with meals Eat: a 30-min pre-exercise snack, every hour during exercise, and immediately post-exercise Post exercise eat w/i 30 minutes and again w/i 2 hours Eat a high-calorie meal or shake right before bed Shake is a good choice Make high-calorie food exchanges Consistency!!!

High Calorie Food Exchanges Choose: Instead of: Bagel/Thick rolls Bread Waffles Toast Granola Cereal Peanut butter Butter or jelly Nuts Candy Trail Mix Granola bar 2% milk Skim milk Sautéed vegetables Steamed vegetables Milk/juice at meals Water Sports drink at practice Water

Healthy Weight Gain Foods

Weight Gain Food Ideas Add 2 Tbs. peanut butter, honey & brown sugar to oatmeal Add peanut butter & honey to waffles, pancakes, toast, & bagels Add low-fat granola to cereal, oatmeal, or yogurt, trail mix Put nuts on salad, tuna, in cereal & trail mix High calorie trail mix = high calorie cereal, granola, nuts, dried fruit, & M&M’s Mix high-calorie protein powder with 2% milk Drink Boost Plus or Ensure Plus between meals Drink & make shakes with low-fat chocolate milk Eat a PBJ sandwich as a “dessert” post meals

Weight Gain Food Ideas High calorie shakes are great for guys; get in lots of nutrition Common “safe” shake powders Muscle Milk Collegiate, Met-Rx Collegiate, EAS Myoplex Deluxe, Massive Whey Gain, Regular whey protein powders Blending shakes Mix 2-4 scoops high calorie powder w/16-20 oz 2 % milk Other things to blend in Peanut butter, honey, chocolate syrup, ice cream, yogurt Best time to drink shakes Once during daytime Right before bed

Weight Loss/Leaning Out Eat small meals often…5-7 times/day Don’t skip meals & eat smaller portions at meals Fist Rule for carbs, Palm Rule for meats, and Plate Rule Eat quality, healthy foods combining complex carbohydrates, lean protein, & healthy fat at each meal & snack and lots of water Eat more carbohydrates in the morning, daytime, & around exercise. Eat a smaller quantity at dinner & late at night; use the fist rule at dinner Watch high calorie fluids Sodas, sweet tea, juice, Gatorade (only at practice) Avoid refined carbohydrates, fried food, alcohol, high fat foods, baked goods/pastries/doughnuts, creamy sauces/spreads/dips

Choosing Quality Calories Quality Not Quality -Oatmeal Pop-tarts, Corn Flakes -Whole wheat bagel Croissant -Whole wheat crackers Chips or fries -Egg white omelet & Egg & sausage biscuit 2 pc. WW toast -Energy Bar & fruit Candy bar & Coke -Grilled chicken, brown Creamy alfredo chicken rice, green veggies pasta & breadstick -Salad w/lean turkey, Sweet & Sour chicken stir fry nuts, fruit, & wheat toast w/fried rice -Low fat yogurt w/fruit Ice cream w/topping -Peanut butter crackers Cheez-its or cookies

Healthy Weight Loss Talk about quality protein (egg, tuna), good breakfast, produce, dairy, natural flavorings (garlic), filling snacks (almonds)

Stay Healthy During Holidays Don’t skip meals when you get busy with shopping or running errands When eating on the run: Order a grilled chicken sandwich, wrap or salad & get the sauce on the side Sub a salad, fruit cup, yogurt parfait or carton of milk for French fries Keep Training & Refueling Consuming protein post-workout keeps lean muscle mass stores high Athletes with more lean muscle naturally burn more fat and calories throughout the day

Christmas Plate Example

Holiday Party Ideas Focus on fruit & vegetables to bring a healthy side to the party Produce is filling and will help balance the other dessert treats Produce also contains water to keep hydrated

Holiday Snack Ideas

Sports Nutrition Goals ENERGY: Eat often all day; approximately 5-7 meals/day Fuel adequately every day; try not to skip meals and snacks…be prepared RECOVERY: Just as important as training If recovery is not adequate, carbohydrate stores will not be replenished & you will start with a decreased amount of energy next time you train or compete HYDRATION: Drink fluids all day, not just around exercise