1. Sports Nutrition Heather Campanile, MS RD
Beat your competition by eating right!
Heather Campanile, MS RD

2. Nothing more foundational than meeting your calorie needs!!
Why nutrition?
Optimal gains from training programs
Enhanced recovery
Achievement and maintenance of ideal body composition
Reduced injury risk
Overall health and wellness
Academic performance
Nothing more foundational than meeting your calorie needs!!

3. Background Registered Dietitian
Masters in Nutrition Education and Food Science
Counsel Professional, College & High School Athletes
Trained over 75 NFL Athletes (four 1st round draft picks)
Adjunct Professor Montclair State University

4. Energy Needs FOOD IS FUEL

5. Failure to meet basic energy needs…
Will negatively impact your performance:
Depleted muscle glycogen (lack energy)
Depleted nitrogen stores (decrease muscle mass production)
The significance of these changes is related to the severity and length of energy imbalance.

6. How to meet YOUR energy needs
Fuel AT LEAST 4 times per day
Breakfast, Lunch, Dinner, 1-2 Snacks
Increase carbohydrate intake
Prioritize whole grains, fruits, veggies, healthy cereals
Protein at all meals for recovery
Lean meats, eggs, dairy, beans, nuts
Moderate, healthy fat
High saturated and trans fat will cause sluggishness

7. Carbohydrates
Your body and brain’s main source of:
ENERGY!!!!

8. Carbohydrates
CHOOSE MORE
CHOOSE LESS

9. MUSCLES!!! Protein Key nutrient to build and repair
Also makes up tissues, hormones, enzymes, and more.
MUSCLES!!!

10. Protein
CHOOSE MORE
CHOOSE LESS

11. Fat Fat is an essential part of the diet.
Fat acts as a long term energy source, cushions organs, helps absorb vitamins, and provides anti-inflammatory benefits.

12. Dietary Fat
CHOOSE MORE
CHOOSE LESS

13. Incorporate these nutrients into your diet in varying amounts to meet energy needs for performance.

14. Energy Needs: OFF DAY OFF DAY Breakfast Lunch Snack Dinner Fruit
Cereal & Milk
Lunch
Spinach Salad
½ Turkey Wrap/Sand
Snack
Yogurt
Dinner
Steamed Brown Rice
Stir-fry Veggies
Stir Fry Chicken
Olive Oil
Starchy Carbs & Grains
Veggies & Fruit
Lean protein
Rest/off
Maintain Muscle Mass
Less Fat
NO FUELING
NO RECOVERY

16. Energy Needs: Training & Racing
MODERATE TRAINING
Breakfast
Oatmeal & Raisins
Eggs
Real Fruit Juice
Lunch
Spinach Salad
Full Turkey Wrap/Sand
Fruit
Snack
Granola & Yogurt
Dinner
Grilled Asparagus
Grilled Lemon Butter Salmon
Sweet Potato + Cinn Butter
Starchy Carbs & Grains
Veggies & Fruit
Lean protein
Moderate Volume/Intensity
MORE FOOD
FUELING
RECOVERY
Inc healthy FAT

18. Energy Needs: Training & Racing
Starchy Carbs & Grains
Veggies & Fruit
Lean protein
HIGH TRAINING
Breakfast
Banana
Oatmeal w/ PB
Chocolate Milk
Lunch
6” Reg Sub
Pretzels
Yogurt
Fruit
Gatorade
Snack
Granola Bar & Peanuts
Dinner
Pasta w/ Lean Ground Beef
Dinner Roll w/ Olive Oil
Frozen Yogurt w/ Fruit
High Volume/Intensity
MORE FOOD
MAX FUELING
MAX RECOVERY
Inc healthy FAT

20. Meal Frequency
If large gaps of time exist between meals
and snacks, energy can start to dwindle.
Eat every 3-4 hours to help maintain energy throughout the day.
This will also increase metabolism to allow to adequately burn fat and build muscle.
Each meal should contain a long-lasting carbohydrate and a lean source of protein.
Plan ahead and pack snacks!

21. Benefits of Fueling Consistently
More stable energy level:
Increases the ability to get the most out of each practice.
Muscle recovery and repair:
Improves body composition and increases strength
Getting behind for even ONE day can make a huge difference!

22. Best Snack Choices
Your between-meal snacks should contain both carbohydrate & protein.
Snacks directly pre-practice or competition should be mostly carbohydrate:
Veggies and hummus
Fruit and peanut butter
Trail Mix
Granola Bars
Pretzels/Wheat Crackers & string cheese
Greek Yogurt (alone or with granola)
Cottage Cheese
Graham Crackers/Rice cakes & PB
Pretzels, crackers, rice cakes
Fruit, fruit snacks, applesauce
Cereal bars

23. Nutrient Timing Why is it SO important?
Three of the MOST important fueling times include:
3-4 hours before a practice or competition
30-60 minutes before competition
Within 30 minutes of an event/competition
Why is it SO important?
Provides your muscles with fuel needed for intense exercise
Prevents your blood sugar from getting too low
Keeps you from feeling hungry

24. Your main meal (~3-4 hours) before competition should be:
HIGH in Carbohydrates
Bread
Pasta
Rice
Grains
Cereals
Low-fat muffins
Fruits
Fruit juices
Vegetables
Waffles
Pancakes
Sports bars Sports drinks
MODERATE in Protein
Low-fat yogurt
Low-fat milk
Low-fat cheese
Eggs
Lean beef
Chicken
Turkey
Fish (ex: tuna)
Peanut butter
LOW in Fat
LIMIT
High fat meats/dairy
Fried foods
Butter, margarine
Mayo, salad dressing
Creamy sauces
b/c your stomach empties fat very SLOWLY
& excess fat can replace valuable carbs & protein
WHY…
to provide the best fuel for your muscles and brain
to protect your muscles

25. What does that look like?
STEP 1: Fruits & Vegetables
Choose 1 non-starchy vegetable
Choose 1 starchy vegetable or fruit
STEP 2: Carbohydrates
Choose one complex carbohydrate
STEP 3: Protein
Choose one lean meat or alternative protein
Sample 4: Egg, Ham & Cheese on English Muffin, Fresh Fruit, Yogurt, Apple Juice, Water
Sample 1: Scrambled eggs, Oatmeal , Fresh Fruit, Orange juice
Sample 2: Raisin Bran Cereal & Milk, Cup of yogurt, Granola Ba, Fresh Fruit, Gatorade

26. Nutrient Timing: 30-60 minute pre-comp snack
A small, high carb snack minutes before competition can help top off energy stores
Try:
Sports bar
½ Bagel w/ jelly
Fresh fruit/fruit cups
Dried fruit
Cereal/cereal bar
If solids don’t sit well….try liquids, gummies, or gels

27. Varying meals for different event times…
Morning event: big dinner the night before, small bedtime snack, light meal for breakfast
Afternoon event: medium to large breakfast and light lunch
Evening event: medium to large breakfast and lunch and snack before race.

28. Pre-competition mealsDo
Be sure seafood, meat, and eggs are cooked properly and sealed in a tight container– these are the most likely to cause food poisoning
Eat foods you enjoy
Eat until you’re full– not more and not less
Include salt or salty foods in your meal
Drink water throughout the evening before
Don’t
Eat foods you’ve had problems with before
Overeat
Consume caffeine within 24 hours of competition
Consume alcohol within 48 hours of competition
Hesitate to ask for what you want
Experiment with foods/meals on training days to see what is best for meet days.

29. Nutrient Timing: Recovery Nutrition
Replenish your glycogen stores
Promote faster recovery
Honor the 30 minute window
ESPECIALLY during pre-season
Sample post workout snacks:
Recovery shakes or bars
Smoothies
Pretzels
Fruit and nuts
Bagels
Peanut butter sandwiches

30. Hydration

31. Indicators of Good Hydration
Clear urine, frequent bathroom trips
Absence of thirst

32. Hydration- What should you drink?
Hydrating liquids:
Water
Gatorade/PowerAde
Propel
Sugar-free, caffeine-free beverages
Foods with high fluid content
Dehydrating liquids:
Caffeinated drinks (soda, tea, coffee)
High sugar beverages (kool-aid, fruit punch, etc)
Alcohol

33. Hydration- When should you drink?
Consistently throughout the day and evening
Pay close attention to:
First thing in the morning
1 hour before practice
Every minutes during practice
(need at least 4 ounces every minutes)
3 cups for every pound lost during practice
(weigh in and out to account sweat properly!)

34. Sweat contains more than just water...
Electrolyte losses must be matched
Eat salty foods, add salt to foods
Fruits, veggies, and dairy
Gatorlytes, Cal-Mg

35. Stay on top of your nutrition….
Eat breakfast 7 days/week.
Eat 3 balanced meals per day.
Eat a healthy snack mid-morning and mid-afternoon.
Eat at least 5 servings of fruit & vegetables per day.
Choose whole grain carbohydrates like brown rice, whole wheat bread, oatmeal.
Limit foods high in saturated fat like fried foods, cream based foods, high fat meats, desserts.
Eat from all 5 food groups every day (fruit, vegetables, starch, protein, dairy)
Consume a recovery snack/drink w/in 30 min. following exercise.
Drink at least 10 cups of water per day.
Aim for at least 7 hours of sleep every night.

36. QUESTIONS & Contact Info
Heather Campanile

37. Comprehensive and Preventative HealthCare
Comprehensive and Preventative HealthCare
Mental Health
Preventative Care / Wellness
Diet and Exercise Counseling
Founded by Dr. Derek Berberian – Neurology & Psychiatry
Offices in Teaneck and Ramsey
Accept most major insurance (out of network)
Phone: (201)
Tailored, Personalized Approach to Health & Wellness