1. Matt Luongo, RDN: Sports Nutrition Graduate Assistant
Alyson Onyon, MS, RDN: Assistant Director of Sports Nutrition
Matt Luongo, RDN: Sports Nutrition Graduate Assistant
FOOD IS YOUR FUEL

2. Sports Dietitian Role NOT the Food Police
Teach you how to eat to perform
Help you optimize training
Keep you on the field/court/course
Recover quicker
Improve energy
Keep you healthy
NOT the Food Police

3. Why is Nutrition Important for Sport?
Crucial for physical and mental performance
Superior fuel can give you…
More energy
Better practice
Improved game day performance
Lower rick of injury
Staying healthy through long seasons
The winning edge!

5. Hydration Critical for athletes: 60% body is water!
Dehydration affects performance
Impairs motor skills and cognitive abilities
Signs: Fatigue, thirst, rapid heart rate, dry mouth, cramp, weight loss, dark urine
Want to drink AT LEAST half your body weight in ounces of fluid each day
Ex: 160 lbs/2 = 80 fluid oz = 2.5 green Gatorade bottles
Choose Gatorade when:
Exercising > 1 hour
Sweating heavily
Hot and humid weather
Provides carbs + electrolytes

6. Hydration Tips to stay hydrated
Carry water bottle with you during school
Consume salty foods
Pretzels, goldfish, popcorn, beef jerky
Eat hydrating foods
Fruit, vegetables, yogurt, smoothies, soup
Drink Gatorade during practice/games
Monitor your urine color
Should be pale yellow!

7. Check Urine Color

8. Essential Nutrients Each nutrient/food group has a purpose!
Carbohydrates = Energy
Protein = Build and repair muscle
Fat = Long term energy and immunity
Fruits and Vegetables
Anti-oxidants and anti-inflammatories
Promote recovery and reduce soreness

9. Building a Performance Plate
Strive for 3 meals each day! Breakfast, lunch, dinner
Fuel every 3-4 hours

10. Pre-Meal Timing

11. Pre-Practice/Game Fuel
Food = Fuel = Energy
What to Eat:
Mostly CARBS, moderate protein, low fat
Banana, applesauce, granola bar, crackers, bagel
Yogurt & granola, Clif, Luna, jelly sandwich
When to Eat
1 hour – 30 minutes before your workout
Hydrate!!

12. Pre-Practice/Game Fuel

13. Pre-Game Meal Example 3.5 hours before gametime
Pasta with plain tomato sauce
Grilled chicken lightly seasoned
Green beans
Salad- lettuce, tomatoes, cucumbers, peppers, Italian dressing
Water
Fruit cup- strawberries, cantaloupe, pineapple, grapes

14. Post-Practice/Game Fuel
Purpose
Replace carbs used, build muscle, rehydrate
Benefits
Better performance, less soreness, lowered injury risk, appetite control
What to Eat:
Protein: Build and repair muscle
Hard boiled egg, cheese sticks, nuts, nut butters, bipro, Greek yogurt
Carbs: Re-fill the tank and aid in muscle recovery
Cereal, bread, oats, granola, pretzels, fruit
Protein + Carb Combinations:
Smoothie, Rockin Refuel, Gatorade Pro Shake, Chocolate Milk
PB&J, Flavored Greek Yogurt
When to Eat:
Window for best nutrient absorption
Immediately-30 min post-workout

15. Post-Practice/Game Fuel

16. What We Offer at VT Nutrition Oasis Fueling Station
Where all athletes come to fuel and recover
Everything has a purpose!
Examples of food served:
Oatmeal, cereal, granola, bagels, toast
Pretzels, fruit snacks, granola bars, fresh fruit
Trail mix/nuts, cheese sticks, hard boiled eggs
Gatorade products
Smoothies, chocolate milk, Rockin Refuel

17. The Nutrition Oasis

18. Easy Snack Ideas for School
Combination of carbs and protein!
Trail mix
Apple and peanut butter
Pretzels and hummus
Greek yogurt and granola
Cheese stick and an orange
Hard boiled egg and whole wheat bread
Banana and almond butter
PB&J Sandwich
Nuts and fruit or granola bar

19. Eat This Not That Eat This Not That Want to eat REAL whole foods!
Whole grains
Grilled or baked meats
Turkey bacon or sausage
Baked chips, pretzels, whole grain tortilla chips
Guacamole or salsa
Sirloin
Oil based dressings, soups, sauces
Refined white grains
Fried meats
Pork bacon or sausage
Potato chips, Doritos, Fritos
Queso
Ribeye
Creamy dressings, soups, sauces

20. An Example Day Breakfast before school Mid-morning snack Lunch
Bagel w/ PBJ with fruit and milk
Mid-morning snack
Greek yogurt and granola
Lunch
Turkey sandwich on whole wheat bread, pretzels & hummus, banana
Afternoon snack/pre-practice snack
Goldfish and an apple
Post-practice snack
Chocolate milk
Dinner
Grilled chicken, sweet potato, green beans, side salad
Bed time snack
Cheese stick & grapes

21. Take Home Fuel frequently
Eat a balanced and varied diet- there’s room for everything!
Stay hydrated
Fuel before, recover after
Eat real, whole food!

22. “You can’t
out train
poor nutrition.”

23. ANY QUESTIONS? FOLLOW US ON TWITTER! FOLLOW US ON INSTAGRAM!
@HokieFuel
FOLLOW US ON INSTAGRAM!
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Alyson’s
Matt’s