1. November 3rd Nancy Parkinson MS, RDN, LD
RedHawk Nutrition
Everything you need to know to train your athletes properly
November 3rd
Nancy Parkinson MS, RDN, LD

2. Agenda What we’ve done Overall Nutrition Message Fuel your Body
Hydration
Common Mistakes
Pre/Post Meals
Alcohol
Dining Hall
Portion Sizes
Breakfast
Resources

3. @RedHawk_Nutrition

4. Practice NUTRITION for better competition.

5. Training Table

6. Fuel Your Body Frame- CHO- optimal working order
Engine-Fat- going the distance
Tires- Protein- muscle to get down the road
Key- Vitamins- start the metabolism process
Heating and Cooling System- Minerals- regulate fluids
Oil- Water keeps the body hydrated
Gas- all of the micronutrients, macronutrient, food groups
Steering Wheel- sleep, at least 8 hrs per night
Seats- stress management
Brakes- time management

7. Most Common Nutrition Mistakes!
Not eating breakfast!
Not drinking enough fluids!
Not eating at regular intervals!
Eating too much protein and short-changing carbs!

8. Breakfast
Break- the- fast: Within the hour after getting up in the morning - Slice of toast with nut butter - Fresh fruit and cottage cheese - Low fat yogurt and graham crackers

9. Portion Sizes Frequency Timing Size Protein/ Carbohydrate Combination
Eat 4-5 times per day, every 3-4 hours
Timing
Pre: 30-60min; Post: 30 min after
Size
Protein/ Carbohydrate Combination

10. Hydration Before Exercise: During Exercise: After Exercise:
1-2 hours before you lift/exercise (10-20 oz. fluids)
15 minutes before (8-16oz)
During Exercise:
Drink 4-8 oz. of fluid every min
After Exercise:
WEIGH YOURSELF before & after workout!
16oz fluid= 1 pound lost
CHOOSE WATER FIRST!!

11. Pre- Workout Foods 3-4 Hours Before Exercise: Fruit + yogurt + granola
Turkey sandwich + apple
Oatmeal w/ brown sugar and almonds + skim milk + banana
30-60 min. Before Exercise:
Water
Complex carbs
Piece of fruit

12. Post- Workout/ Healthy Meal Choices
Chipotle
Burrito Bowl: vegetables, PRO
Burrito: carbs, PRO
Chicken Tacos: vegetables, PRO
Subway
Oven Roasted Chicken Sub: Carbs, PRO
Subway Club with Avocado: Healthy fat, Carbs, PRO
Turkey Breast Sub: Carbs, PRO
Jimmy Johns
Turkey Tom: Carbs, PRO
Vito Sub: Carbs, PRO
Bob Evans
Scrambled eggs, bacon, hotcake, fruit & yogurt plate: Carbs, PRO, fruit
Two Grilled Chicken Breasts- PRO
Chik-fil-a
Oatmeal: Carbs
Grilled Chicken Sandwich: Carbs, PRO

13. Eating Healthy in the Dining Hall
Take advantage of buffet-Salad bars: fruits, vegetables, nuts, light dressing
Make your own sandwich: whole wheat bread, lean meats, veggies from salad bar
Pasta stations: whole wheat pasta, tomato-based vs. alfredo, healthy toppings (i.e.Veggies!)
Shop SMART at campus markets- low sodium, high fiber and protein
CHECK OUT Miami's nutrition website:
Take a fruit or two to go from the dining halls

14. Alcohol Processed in the body like fat
Training, Practice, Game  steps forward
1 day of drinking  Min. 2 Steps Behind

15. Resources: Nutrition Playbook
Nancy Clark’s Sports Nutrition Guidebook (Fourth Edition)
Power Eating- Susan Kleiner
The Men’s Health Big Book of Food & Nutrition
Sports Nutrition

16. Thank you!
Practice Nutrition for Better Competition! Please contact me: