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Eat Like You Mean It Sports Nutrition
Amy Mullins, MS, RDN Family & Consumer Sciences Laurie Osgood Family & Consumer Sciences
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Soccer is an intense sport
-Lots of running and Lots of sweating! -Requires lots of energy -Carbohydrate, fat, and protein supply calories -Calories make energy Not just ANY energy will do Soccer is an intense sport
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If this is what you’re eating…
YOU CAN DO BETTER!
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Eating better Everyday food, not just what you eat right before practice or a game, builds up your supply of: Energy Micronutrients Hydration
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Good decisions Often making good decisions begins with
PREPARATION & PLANNING! Maybe that means: Getting up a few minutes earlier to eat breakfast Bringing lunch and snacks from home Choosing different “fast-food” lunch places Knowing the best choices at frequented restaurants Bringing a water bottle from home
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Your Everyday plan Breakfast Lunch Dinner Snacks Don’t skip Meals
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Your everyday plan Good carbohydrates (fruits, vegetables, milk & dairy, whole grains) Lean protein (chicken, beef, pork, fish, peanut butter, nuts, eggs, cheese) Good fats (less fried foods, less fatty meats, less cookies/snack cakes/chips/junk snacks)
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Examples-----Breakfast
Oatmeal, almonds or walnuts, low-fat milk, banana Whole wheat toasted scrambled egg and cheese sandwich, orange or apple juice Whole wheat banana peanut butter waffle sandwich, low-fat milk Dried fruit, nuts, cheerio trail mix and yogurt cup
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morning energy 10 grams of protein 15 to 30 grams carbs
100 to 250 calories
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morning energy 10 grams of protein 15 to 30 grams carbs
100 to 250 calories
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Examples-----lunch
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Lunch from Home Turkey or Ham & cheese sandwich or wrap, apple or banana, baked chips Peanut & Butter sandwich, banana or grapes, yogurt or pudding cup
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Cafeteria Lunch Lean protein = meat? Good carbs = fruit, milk, bread
Easy on the fat Hydration = milk, 100% juice, WATER
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Fast food Lunch
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Fast food lunch 4 For $4…What a Bargain
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Experiment and build a better lunch
Bread Protein Produce Sauce Sides Drink Burrito Wrap Sandwich
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Fast food options Good carbs Low in FAT Lean Protein Grilled Not Fried
Avoid high fat meats like hot dogs, sausage, pepperoni, salami, etc. Pizza is okay if its light cheese and meat, heavy veggies Easy on the Fries—choose sides like baked potato, soup, cooked veggies, or cut fruit Avoid soda and other empty nutrition drinks—choose water, 100% fruit juice, milk
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Examples-----dinner
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Examples----dinner Pasta, meat sauce, mixed vegetables, low-fat milk
Grilled chicken sandwich on whole wheat bun, baked beans, grapes, milk Grilled chicken or steak fajitas, black beans, peppers & onions, shredded cheese, guacamole, salsa, and a side of corn, milk Grilled lean pork chop, baked sweet potato, green beans, fruit, milk
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Examples-----snacks
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Examples----snacks Whole fruit (apple, orange, banana, grapes) with string cheese Peanut butter and celery, apple, or banana PB & J sandwich Dried fruit and nuts trail mix Hummus and carrots/celery Granola or cereal bars Cheese or peanut butter crackers
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Your practice/Game plan
To keep enough glycogen stored and enough glucose ready for use…carbohydrates should make up most of your food intake (50%).
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BEFORE: DURING: AFTER:
(4 hours) Drink 7-20 oz. of water or a sports drink (3-4 hours) Eat a meal high in good carbs, moderate in lean protein, low in fat (1 hour – 30 min.) Eat a snack high in good carbs, moderate in lean protein, low in fat DURING: (every min.) Drink 5-10 oz. of sports drink or water AFTER: (within 30 min. post-exercise) Snack with good carbs and lean protein, low-fat (within 2 hours post-exercise) Meal with good carbs and lean protein, healthy fat (over the next 24 hours) Replace every pound of fluid lost, by drinking oz. water or sports drink
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References: Amy Mullins Registered Dietitian/Nutritionist
Photo credits: Sources: Amy Mullins Registered Dietitian/Nutritionist questions and comments!
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