1. PERMORMANCE NUTRITION Improving Eating Habits of Athletes Gina Barusevicius, MA, RD, CSSD, LDN August 23, 2016 Ext. 4234

2. Performance Nutrition - Improving Eating Habits  Objectives –Identify the nutrients that are needed for the optimal diet –Develop sports nutrition strategies to gain the competitive edge –Optimize recovery with sports nutrition strategies

3. Performance Nutrition - Improving Eating Habits  Benefits of Food First Approach –Increase Energy –Improve Health –Improve Athletic Performance –Improve Body Composition –Faster Muscle Recovery

4. Performance Nutrition – Improving Eating Habits  Challenges for the High School Athlete –30% of college athletes DO NOT eat Breakfast –50% choose to eat fried foods (chicken sandwich/fries) vs. healthier (balanced) meals –Most go into practice on <1000 calories –Most go into practice in early stages of dehydration –Cafeteria hours limited –~6 hours average sleep each night (social media, school work, etc.) –Rules about eating in class –Lose or gain weight during season –Many athletes report taking supplements

5. Performance Nutrition – Improving Eating Habits  Strength & Conditioning - %  Sports Nutrition - %

6. Performance Nutrition – Improving Eating Habits  Strength & Conditioning - %  Sports Nutrition - %

7. Performance Nutrition – Improving Eating Habits  Six Nutrients : 1

8. Performance Nutrition - Improving Eating Habits  What should athletes eat at each meal? –Carbohydrates (grains and breads) –Fruits and Veggies –Low-fat dairy –Proteins –Fats (individual goals would be based on age, ht., wt., and the duration, frequency and intensity of training.)

9. Performance Nutrition – Improving Eating Habits  Training Meal Plan –Purpose – help to restore depleted glycogen stores in muscle and liver and to maintain blood sugar. –Meal – 3-4 hours before practice or training session –Light snack – 1-2 hours before, mostly carbs and fluid –Experiment – Find the routine that WORKS FOR YOU!

10. Performance Nutrition - Improving Eating Habits  Sports Nutrition  The Athlete’s Plate – adjust your eating to the physical demands of your sport –Easy – single training session in a day followed by a rest day, recovery day –Moderate – single session with training the next day, maintenance of fitness / strength –Hard – higher volume and or intensity phases, competition or simulated competition days, multi-day training bouts

11. Performance Nutrition - Improving Eating Habits

14.  Eating Breakfast –Why is it so important...  1. refueling  2. more strength and endurance  3. improve mental skills and benefit athlete’s mood  4. provides a jump start  5. fuel and sustain the body through morning training sessions

15. Performance Nutrition - Improving Eating Habits  Eating breakfast daily, options include –Whole grain cereal with fruit and 8oz of milk or yogurt –Waffles with peanut butter and a fruit smoothie –Oatmeal made with milk and dried fruits / nuts –One egg and two pieces of whole grain toast with fruit –Pancakes with fruit, maple syrup and a glass of milk –Bagel with peanut butter, small fruit smoothie –English muffin topped with melted cheese and tomato –Omelet made with veggies and a piece of whole grain toast

16. Performance Nutrition – Improving Eating Habits Fueling Combos  Whole or low-fat milk + dry cereals Stir Fry  Yogurt + granola Banana and PB  Baked potato + low fat cheese Pasta + grilled chicken  Black beans + rice Frozen yogurt + nuts  Hummus + whole wheat pita bread Stir Fry  Egg white omelet + whole wheat toast  Whole or 2% milk + Carnation Instant Breakfast  Fruit and yogurt smoothies

17. Performance Nutrition - Improving Eating Habits  Consequence of Dehydration  Decrease in performance as little as 2-3% decrease in body wt. from water (sweat) loss  Increase in core temp and heart rate  N/V  Lack of concentration  Early fatigue / muscle cramps  Headaches  Trouble tolerating heat  Delayed recovery Monitoring Hydration Daily Hydration Status Three indicators 1.Color of urine 2.Weight3. Thirst

18. Performance Nutrition - Improving Eating Habits  Hydration con’t - Daily Hydration plan Morning: 8-16 oz of water along with other fluids Training: 8 oz of water prior to start, for long sessions consume sports drinks or enhanced water During Training: 8 oz. every 15-20 minutes Post training: for each # loss, drink 16 oz., (1 – 1 ½ bottles of water) Also can drink low fat milk or choc. Milk Lunch / Midday – Drink water, low fat milk Dinner – drink ~ 16 oz of water Before bed – 8 oz of water, tea or low fat milk

19. Performance Nutrition - Improving Eating Habits  Recovery Nutrition – Principles  Re-hydrate with fluid and electrolytes lost in sweat  Replenish muscle and liver glycogen stores every 2 hours or until regular meal schedule with carbohydrates.  Repair and regenerate muscle tissue with high quality protein  Reinforce your immune system to recover from the intense training and competition with nutritious, fresh foods ( e.g., fruits, vegetables, whole grains, fish, nuts, olive oil)

20.  Recovery Nutrition Con’t  Hard Training –16 oz. chocolate milk / water –6 oz. non-fat Greek yogurt / fresh fruit / water –Sport bar (fruit/nut) glass of skim milk / water Performance Nutrition - Improving Eating Habits

21. Performance Nutrition – Improving Eating Habits  Recovery Nutrition – con’t  Moderate Training –8-16 oz of chocolate milk –PB&J / glass of milk –8 oz of fruit and yogurt smoothie / water  Easy Training –Water plus core meal –8 oz of powerade –Fresh fruit / water –Plain Greek yogurt / water

22. Performance Nutrition - Improving Eating Habits  Portable Healthy Snacks trail mixpretzelsbagels with PB graham crackersfresh fruitlow fat milk / chocolate milk raisinslow fat yogurtsports drinks fig newtonswhole grain cereallean meat sandwiches cheese sticksgranola bars

23.  Supplements –Includes pills, powders, gels, drinks and bars  Three categories –1. Dietary –2. Sports »Sports drinks »Carbohydrate - concentration of 4-8% »40 to 80 calories/8 oz »Sodium – 55-110mg/8oz –3. Erogenic Performance Enhancing Aids »4. Caffeine / Energy Drinks Performance Nutrition – Improving Eating Habits

24. Performance Nutrition - Improving Eating Habits Putting it All Together  Get It All – Carbohydrates, Protein, and Fat  Breakfast: Start the day on a full tank  Keep tight spaces between meals and snacks  Eat the foods that our body wants  Quick release energy foods - pre and post workout  Your Body is 60-70% water  Healthy weight  Sleep will keep energy “on course”

25. Performance Nutrition – Improve Eating Habits  Bottom Line – You will NOT Grow if Planted in Bad Soil –Food, fluid and rest are essential for peak mind and body performance –Food choices, timing and amounts matter –Focus on what your body ALLOWS you to do –POSITIVE environment, POSITIVE attitudes

26. Performance Nutrition – Improving Eating Habits  Success isn’t given. It’s earned on the court, on the track, on the field, in the gym. With blood, sweat, and the occasional tear.  Final question – What if the same amount of resources and passion were applied to improving the eating habits of athletes as spent on their conditioning and strength programs?  Don’t let nutrition take a back seat to your training... use it to help you achieve your peak performance.

27. Performance Nutrition – Improving Eating Habits  Resources –Academy of Nutrition and Dietetics – www.eatright.org www.eatright.org –SCAN – Sports, Cardiovascular and Wellness Nutrition, www.scandpg.orgwww.scandpg.org –Gatorade Sports Science Institute – www.gssiweb.com www.gssiweb.com –US Olympic Committee Sports Dietitans- www.teamusa.org/nutrition