1. Cheer & Dance FSU Sports nutrition 11/10/2015
Game day nutrition
Cheer & Dance
FSU Sports nutrition
11/10/2015

2. Energy expenditure
Calories expended during games vary based on weight, height, muscle mass, etc.
Females: calories average
Males: calories average

3. Energy availability
Energy left over for body functions after energy expended from training is subtracted from energy from food
Food energy intake – exercise energy expenditure
Keep energy levels up by eating consistently throughout day!

4. Symptoms of low energy Fatigue Inability to gain muscle or strength
Low Energy Intake
Fatigue
Inability to gain muscle or strength
Poor performance
Stress fractures or repeated bone injury
Irritability
Irregular menstrual cycle
Recurring infections and illnesses
Depression
Lack of concentration
Decreased coordination

5. GAME DAY schedule 12:30 PM GAME 7:00 AM BREAKFAST 9:30 AM SNACK NOON
CARB SNACK
12:30 PM
GAME
2:30 PM
HALFTIME
5:00 PM
POST GAME MEAL

6. GAME DAY schedule 3:30 PM GAME 9:00 AM BREAKFAST 11-11:30 AM LUNCH
CARB SNACK
3:30 PM
GAME
5:30 PM
HALFTIME
8:00 PM
POST GAME MEAL

7. GAME DAY schedule 8:00 PM GAME 9:00 AM BREAKFAST 11:30-NOON LUNCH
SNACK
5:00 PM
DINNER
7:30 PM
CARB SNACK
8:00 PM
GAME
10:00 PM
HALFTIME
MIDNIGHT
POST GAME MEAL

8. BREAKFAST Greek yogurt + granola + berries
English muffin + peanut butter + banana + honey
Toast + eggs + sliced tomato

9. snacks

10. lunch

11. Pre game snacks High in simple carbohydrates!
Fast-digesting so they are quick sources of energy

12. hydration X 2.5 DRINK ½ YOUR BODY WEIGHT IN OUNCES OF WATER PER DAY
SO… IF YOU ARE 150 LBS.
150 / 2 = 75 OUNCES
X 2.5
MONITOR HYDRATION STATUS USING THIS GUIDELINE FOR URINE COLOR

13. Hydration for activity
WHEN
HOW MUCH
BEFORE (2-3 hours)
16 oz
BEFORE (15 minutes)
8 oz
DURING
2-3 LARGE GULPS EVERY MINUTES
AFTER
16-20 oz EVERY POUND LOST

14. Foods causing bloating
LEGUMES – beans, peas
CRUCIFEROUS VEGETABLES – broccoli, Brussel sprouts, cabbage
HIGH FAT FOODS – fried foods, pizza, etc.
ARTIFICIAL SWEETENERS – diet soda, sugar-free gum
CARBONATED DRINKS – soda, beer, etc.

15. QUESTIONS?

16. FOOD MYTHS: TRUE OR FALSE?
NUTRITION JEOPARDY
CARBS, FATS, PROTEINS
FOOD MYTHS: TRUE OR FALSE?
EATING FOR THE ATHLETE
MISCELLANEOUS
100
200
300
400
500

17. CARBS, FATS, PROTEINS 100 Which food is an example of a carbohydrate?
Peanuts
Sweet potato
Bacon
Cheese stick

18. Carbs, fats, proteins 200
Which food is not an example of a lean protein?
Turkey
Grilled chicken
Cheese burger
Salmon

19. Carbs, fats, proteins 300 What is the best example of a healthy fat?
Avocado
Butter
Margarine
Beef

20. Carbs, fats, proteins 400
Which of these is not a function of a protein?
Repair and maintenance of the body’s tissues (hair, skin, eyes, muscles, organs)
Creation of hormones
The body’s primary source of energy
Formation of antibodies that help prevent infection, illness, and disease

21. Carbs, fats, proteins 500 Which of these statements is false?
Carbohydrates provide fuel for all your bodily functions (breathing, thinking, walking, etc.)
The fat you eat from foods becomes fat stored in your body
Proteins help keep you full and it is important to include them in your snacks
Healthy fats (olive oil, nuts, oil-based salad dressings) help boost your immune system to prevent sickness

22. Food myths: true or false? 100
Eliminating gluten from your diet will help improve your performance.
TRUE
FALSE

23. Food myths: true or false? 200
Taking a multivitamin each day can help to fill the gaps you are missing in your diet.
TRUE
FALSE

24. FOOD MYTHS: TRUE OR FALSE? 300
Consuming protein after a workout will make you gain weight.
TRUE
FALSE

25. FOOD MYTHS: TRUE OR FALSE? 400
Skipping meals helps with weight loss or weight maintenance.
TRUE
FALSE

26. FOOD MYTHS: TRUE OR FALSE? 500
Eating later at night will cause you to gain weight. 
TRUE
FALSE

27. EATING FOR THE ATHLETE 100
In general, a female athlete that weighs 150 lbs. needs _______ energy from food than a regular150 lb. female student.
Less
The same amount
More

28. EATING FOR THE ATHLETE 200
Which is the best item to consume after a workout or game to build muscle/recover?
Powerade
Chocolate milk
Water
Juice

29. EATING FOR THE ATHLETE 300
You only need to recover with nutrition after:
Practice
Games
Lifting
Running
All of the above

30. Eating for the athlete 400
Which is the best food to choose 30 minutes before a workout or game?
Mixed nuts
Applesauce
Protein bar
Chocolate milk

31. Eating for the athlete 500
A cheerleader has practice from 6:00-9:00pm. She hasn’t eaten dinner, and she does not get home until 9:30pm. What is the best thing for her to eat when she gets home?
A granola bar
Nothing – it’s too late to eat
Chicken, rice, and vegetables
Cereal and milk

32. miscellaneous 100
Which of the following are signs or symptoms of low energy availability?
Chronic fatigue
Poor performance
Recurring illness
Disordered-eating
All of the above

33. Miscellaneous 200
True or false? Fruits and vegetables are good sources of water and help with hydration.
TRUE
FALSE

34. MISCELLANEOUS 300
True or false? A muscle milk or chocolate milk is a good replacement for a meal.
TRUE
FALSE

35. MISCELLANEOUS 400 Which of these statements is false?
Try not to go over 3 hours without eating something to maintain energy levels
A low-carbohydrate diet has been proven to help performance in athletes
You should drink ½ your body weight in ounces of water per day outside of activity
When trying to eat healthy, you should limit yourself to 1 cheat meal per week
Only B
B and C
B and D

36. Miscellaneous 500
True or false? Non-dairy milks (almond, soy, etc.) are identical in nutrients compared to cow’s milk.
TRUE
FALSE