1. “TEAMING up with Nutrition” Sports Nutrition for Team Sports
Kelly Pritchett, PhD, RD, CSSD
Board Certified Specialist in Sports Dietetics
Assistant Professor in Nutrition & Exercise Science
Central Washington University

2. The WINForum was created to help coaches, trainers, parents, teachers and student athletes understand the value of good nutrition for peak athletic and academic performance.

3. Follow the WINForum Online
WINForum.org
Summaries from WINForum clinics
Downloadable Sports Nutrition Game Plan
Facebook.com/WINForum
Updated daily with healthy eating ideas for athletes
Q&A with coaches, athletes and nutritionists
Twitter.com/WINForum_org
Trending nutrition topics for coaches and parents
Send tweets to our dietitians!

4. Why You??
An athletes #1 source for nutrition information is their COACH
Coaches can play a major role in developing healthy eating habits for life
Coaches can help athletes make nutrition a priority

5. So What’s in it for Me??

6. Athlete Nutrition Overview
Benefits:
Enhanced recovery
Best weight
Reduced risk of injury and illness
Energy
Confidence
Consistency
Lifelong benefits
A well-chosen diet offers many benefits to all athletes, irrespective of event, sex, age or level of competition
Enhanced recovery within and between workouts and events
Achievement and maintenance of an ideal body weight
A reduced risk of injury and illness
Confidence in being well-prepared for competition
Consistency in achieving high-level performance
Enjoyment of food and social eating occasions
Lifelong benefits

7. Athlete Nutrition Overview
Common challenges:
Athlete Nutrition Overview
Lack of knowledge
Poor choices when shopping or dining out
Busy lifestyle
Access
Supplements and sports foods
Many athletes do not meet their nutrition goals. Common challenges include:
Poor knowledge of foods values and inadequate cooking skills
Poor or outdated knowledge of sport nutrition
Poor choices when shopping or dining out
Busy lifestyle – “not enough time” to buy or eat appropriate foods
Overuse of supplements and sports drinks
Poor availability of good food and drink choices
Indiscriminate use of supplements and sports foods

8. The Sports Nutrition Game Plan – Make it Work for You!
Accurate up to date sport nutrition information- written by sports RD’s
Handouts easy to use and directed towards performance
Reminds players the importance of fueling and hydrating before, during and after exercise
Updates are available on 8

9. General Nutrition Tips
1. Eat every 2-3 hours
2. Get lean protein at every meal
3. Eat healthy fats every day. Limit trans fats and fried foods
4. Pre-, during, and post-training/game nutrition is actually one big meal, and it is the most important meal of the day
6. Eat vegetables at every opportunity
7. Drink fluids

10. Energy Filled Eating Plan
Meals and Snacks < 3-4 hours apart
Breakfast
Snack
Lunch
Dinner
Snack if hungry
Breakfast
Snack
Lunch
Dinner
Snack (optional, are you hungry?)
**Time meals and snacks no more than 3-4 hours apart**
Eat the most when you need the most (during the day)
Choose high carb, mixed with protein foods
Choose baked or grilled, not fried
Do not skip breakfast, then pack all your
calories in at dinner.
Research has shown that athletes who skip meals and eat larger meals at the end of the day tend to weigh more, have lower muscle to fat ratios, and don’t perform as well as their counterparts who spread their meals throughout the day. 10

11. Breakfast: Build a base
Jump-start your metabolism
> 1/3 of your calories
Did you know? People who skip breakfast tend to have a slower metabolism
Eat 1/3 (or more) of your calories at BREAKFAST
Quick ideas (3 or more foods):
Whole grain bagel w/cream cheese and fruit
Granola and nuts cereal w/ milk and fruit
Toaster waffles with peanut butter, milk and fruit
Microwave egg sandwich, fruit, granola bar 11

12. Carbohydrate Protein Some healthy fat What’s Next? Lunch!
Carbohydrate driven with protein and a little fat
What foods are good sources of Carbohydrate?
What foods are good sources of Protein?
Where do we find fat in our diets?
Meal should be carbohydrate driven with protein and a little fat
3 or more foods
Turkey bagel sandwich, mango, yogurt, granola bar (200g)
Chicken burrito, berries, milk (180g)
PB and J, low fat yogurt, banana
Ham and cheese rollup, juice, wheat crackers 12

13. Snack Attack Low in fat, high in carbs!
String cheese and fruit
Boost sport drink
Fig Newtons
Crackers + Cheese
Trail Mix
Peanut Butter Pretzels
HB egg with Bread
Sports Bars
Low-fat muffin and skim milk
Microwaved egg (1.5 min) on English muffin
Fruit and yogurt with whole wheat bagel
Yogurt with granola
Toaster waffle w/ peanut butter and jam 13

14. Dinner Carbohydrate driven meal with lean protein and healthy fat
+ lean protein & healthy fat
Divide plate into thirds
Samples:
Salmon, green beans, brown rice, milk
Chicken and veggie pasta, green salad, milk
Carbohydrate driven meal with lean protein and healthy fat
Divide plate into thirds- 1/3rd starch, 1/3rd fruits and veg, and 1/3rd protein
Samples:
Salmon, green beans, brown rice, milk
Chicken and veggie pasta, green salad, milk
Quinoa salad, steamed broccoli, yogurt parfait 14

15. Energy from Glycogen
Glycogen is a form of energy stored in muscle and liver tissue that is excellent for many sports activities
Race car analogy
Glycogen
Liver and Muscle 15

16. Carbohydrates #1 Source of Energy for Your Muscles and Brain
(Bagel, pasta, fruit, dairy)
Glycogen
(stored)
Glucose
(energy in use)

17. Carbohydrate recommendations
Carbohydrate is primary energy source for high intensity training
Diet should be high in carbohydrate (CHO)
60-70% of total caloric intake
6-7 g CHO/kg BW
Choose complex over simple CHOs:
Whole grains
Beans
Starchy vegetables (potatoes, corn)
Rice
Pasta

18. GOOD CARBS vs OCCASIONAL CARBS
Whole Grains
Dairy
Pasta
Rice
Potato
Corn
Fruits
Veggies
Watch for: THE “C” WORD
Chips
Cookies
Candy
Cakes
Crispy Stuff
Creamy Stuff
Coke
Carbohydrates are the number one fuel for the body.
The best CHOs to fuel sports are those that contain little fat and provide add’l nutrients

19. Pre-exercise Nutrition
The Pre-Exercise Meal:
Individualized
Varies depending on type of sport
Trial and error is important
Magic Meal??
No right/wrong choice

20. Pre-exercise Nutrition
4 h prior: 4g CHO/kg of body weight
1 h prior: 1 g CHO/kg of body weight
Why is it important?
Prevent low blood sugar (fatigue & dizziness)
Fuel your body
Satisfy the mind
To settle the stomach by absorbing gastric juices
Top off glycogen stores
Help subside hunger

21. Pre-exercise Nutrition Guidelines
Eat familiar foods
Experiment before practice NOT games
Queasy stomach? Try liquid meals
Nervousness? Eat well the day before
Limit high fat proteins
Limit sugary foods
Allow time for digestion
Hydrate!!
Liquid meals empty stomach faster.
Sugary foods can cuase diarrhea –fructose in gatorade

22. Pre-Exercise Meals 1 Banana with 1 Tbsp of peanut butter
Trail mix with nuts and dried fruit
Instant oatmeal with low fat milk
English muffin with cheese
½ whole grain bagel with peanut butter
½ cup of dry cereal with low fat milk
1 apple with string cheese
Low fat yogurt and granola
Smoothie- mix milk or juice with fresh or frozen fruit
Energy bars (power bar)

23. Game On! Nutrition During Exercise
Replace fluid losses
Use online sweat calculator
Drink fluids
Maintain blood glucose
30-60 g CHO/hour = 16 oz+ Gatorade/hr
Eat snacks
Replace fluid losses and maintain blood glucose for performance
Use online sweat calculator
30-60 g CHO/hour = 16 oz+ Gatorade/hr
Eat snacks provided at half-time
Drink fluids throughout the game
For more information, go to WINForum.org 23

24. Should I eat during practice or games?
Consume grams of Carbohydrate per hour during competition
A banana, and 2 cups of a sports drink
A sports bar, and water
4 cups of a sports drink
2 sports gels
½ bagel, and 1 cup of a sports drink
1 to 2 bananas
1 slice bread & honey/jam

25. Post-Exercise Nutrition for Recovery
“To maximize recovery, consume carbohydrate & protein within minutes after workout”
First 2 hrs after exercise – Very important!!
Repair muscle damage
Replace muscle & liver glycogen (energy stores)
Replace fluids and electrolytes
Consume high carbohydrate foods (50-100g)
Add some protein to the post-exercise meal
CHO:PRO ratio (~ 3:1, 4:1)

26. Post-Exercise Meals Bowl of cereal, milk, banana
Turkey sandwich, 8 oz sports drink
1 c of beans and rice
Peanut butter and jelly sandwich
2 Tbsp peanut butter & banana, 8 oz. sports drink
6 oz yogurt, 1 apple, granola bar
1 whole what bagel, 2 Tbsp peanut butter
8 oz smoothie
Low-fat chocolate milk is a great recovery beverage!

27. General Recovery Guidelines
Within 30 to 60 minutes after exercise:
50-100g Carbohydrate
6-20g Protein
OR 3:1, 4:1
24 oz fluid/pound lost
Whole/real foods preferred!

28. Chocolate milk: An effective recovery aid?
Why?
Readily available
Relatively inexpensive
Similar kcal content as carbohydrate replacement beverages
CHO: PRO ratio
Provides fluids, sodium
High in calcium
Chocolate milk is composed of cocoa plus monosaccharides (glucose, and fructose), and disaccharides (lactose), while most commercially available recovery beverages consist of monosaccharides (glucose, and fructose), and complex carbohydrates (maltodextrin). Low fat chocolate milk has, a 4-to-1 carbohydrate: protein ratio, similar to many commercial recovery beverages. In comparison to many carbohydrate-electrolyte beverages, chocolate milk packs substantially more carbohydrates per 240mL. Its also provides fluids and sodium (in rehydration replacing sodium is crucial) (Clapp et al., 2000.) which needs to be replaced due to sweat loss during a workout. Chocolate milk is also high in calcium necessary for building and maintaining strong bones and a major constituent involved in muscular contraction.

29. Fluid Guidelines Cool fluids before, during and after activity Before:
20 oz fluid: 2-3h prior to event
1 oz = 1 swallow/gulp
During:
Drink on a schedule:
~8 oz every 15 minutes (NATA)
After:
Weigh before and after exercise :
Drink fl oz of fluid for every pound lost
1 cup = 8Oz

30. Choosing Fluids Flavor and temperature important
Plain water may not be enough if exercise lasts longer than 60 minutes or if multiple events in one day
Electrolytes and blood sugar need replacing
Sports drinks encourage drinking
Opaque water bottles encouraged **
Avoid high sugar drinks – absorbed more slowly, increase stomach cramps and nausea
4-8% CHO solution
Undiluted fruit juices - too much carbohydrate causing GI discomfort
Athletes not used to hot weather must be aware of the need to make some changes to their routine: It may be necessary to modify the warm-up and reduce the amount of clothing worn to prevent over-heating and excess sweat loss before competition begins. Extra fluids may be necessary, and cool fluids may be specially welcome, so insulated drinks bottles can help. Sports drinks contain calories: too much can upset the athlete’s energy balance, so this must be part of the overall eating plan.
4-8 % CHO solution per 8 0z – gatorade about 6%..
Fructose can cause GI discomfort

31. Top Game Day Mistakes New foods Poor hydration Energy drinks
Too much food
Too little food
Trying new foods
Not staying hydrated
Consuming energy drinks
Eating too much or too little food

32. Am I eating the right foods?
Use this checklist:
3-5 Fruits (tennis ball)
3-5 Veggies (1/2 cup)
3-4 Dairy (1 cup or 1.5 oz)
3-4 Meat Protein Servings (3- 4 oz)
8-14 Grain Servings (1 slice, ½ cup)
A couple extras (cookie, salad dressing) 32

33. How to remember serving sizes…
By comparison:
1 cup dried cereal = baseball
3 oz cooked meat = deck of cards
Small baked potato = computer mouse
½ cup = tennis ball
1½ oz cheese = 3 (1 inch) cubes
2 tbsp peanut butter = 1 golf ball

34. Nutrition on the Road TIPS: Plan ahead Eat on the go Non-Perishable
Graham crackers
Vanilla wafers
Granola bars
Fig/fruit bars
Pudding cups
Dried fruit
Dry cereals
Canned tuna
Cereal bars
Perishable
Fruit
Yogurt
String cheese
Juice boxes
Bagels
Low-fat milk
Sports drinks
Deli meats
Plan Ahead
Eat and drink while on the move
Choose wisely! Supplement with non-perishable items from home
Planning ahead Investigate food patterns and availability at your destination before you leave home. This may help you to plan useful food supplies to take on your travels that can replace missing and important items. Contact the catering organisers at your destination to let them know of your needs for meal timing and menus. Make an eating plan for travel that incorporates the best of the available food supplies (e.g. airline catering, restaurants en route) as well as self-supplied snacks. 2. Eat and drink well while on the move Recognise that enforced rest while travelling will reduce energy needs, but create more opportunities for high energy intake if the athlete succumbs to “boredom eating”. Be aware of eating to real need. When moving to a new time zone, adopt eating patterns that suit your destination as soon as the trip starts. This will help to adapt your body clock. Be aware of unseen fluid losses in air conditioned vehicles and pressurised plane cabins. Have a drink plan that keeps you well hydrated. 3. Be wary of food and water hygiene Find out whether it is safe to drink the local water supply. If risky, stick to sealed bottles of water and other drinks or hot drinks. Be wary of ice added to drinks – it is often made from tap water. In high-risk environments stick to food produced in good hotels or well-known restaurants. Avoid eating food from local stalls and markets, however tempting it is to have an “authentic cultural experience”. Stick to food that has been well-cooked, and avoid salads or unpeeled fruit that has been in contact with local water or soil. 4. Choose well from local cuisine and supplement with non- perishable food supplies brought from home Some ideas for portable supplies for travelling athletes include: Breakfast cereal and powdered milk Cereal and breakfast bars Rice cakes Spreads – honey, jam, peanut butter Powdered sports drinks and liquid meal supplements Sports bars Dried fruit and nuts 5. Use clever tactics in restaurants, all you can eat dining halls and when choosing takeaways Stick to an eating plan based on what is normally eaten at home, or what meets new nutritional needs, rather than being mesmerised by all the food on offer. Be assertive in asking for foods to be prepared to your needs – for example, with low-fat cooking methods, or with an added carbohydrate serving. Avoid hanging around in restaurants or dining halls for entertainment – it can often lead to unplanned and unnecessary eating. Remember that your normal eating patterns probably involve well-timed and well-chosen snacks. If your new catering arrangements provide only for main meals, ensure that the menu at meals includes some items that can be taken away for snack needs.

35. Healthier options at concession stands
Sports drinks
Juices
Lemonades
Smoothies
Pretzels
Fruit ices
Frozen yogurts
Deli sandwiches
Hamburgers
Cheeseburgers
Vegetarian pizza
Soft pretzels
Grilled chicken sandwich

36. Getting the TEAM involved!
Decorating water bottles
Team breakfasts or dinner
Team grocery shopping outing
Team goals
Everyone eats breakfasts
Everyone drinks 2 water bottles of water at school
Do NOT let goals be weight oriented

37. Remember to Individualize
Don’t give advice on weight loss or gain to the team as a whole: needs vary among every player
Example: Heaviest vs. Lightest Seahawks
Heaviest = Paul Fanaika (G)
Lightest = Deon Butler (WR)
Ht: 6’5” Wt: 327# Age: 25
Ht: 6’5” Wt: 327# Age: 25
Approximate total Needs
= 5,550 calories/day
Approximate total Needs
= 3,650 calories/day

38. Winning at Losing 38

39. What’s a Healthy Way to Gain Muscle?

40. Healthy Muscle Gain Add 300-500 calories per day Eat frequently
Include pre- and post- exercise snacks with protein
Add an extra calories per day by adding a snack or increasing your portions
Make sure that the extra calories are low in fat, you want to avoid fat gain
Eat frequently; don’t go more than 3-4 hours without having a snack or meal
Make sure to include pre- and post-exercise snacks that contain grams protein
Ex: Low-fat chocolate milk, PB&J sandwich, trail mix, etc.
And of course: Work out to build the muscle

41. What About Supplements?
Supplements are not recommended; a well balanced diet will provide the needed vitamins, minerals and protein needed for performance
Creatine has not been tested for safety in high school students so it should not be used
Be sure to inform players of lists of banned substances for WIAA and NCAA
Supplements are not regulated by the FDA so they may contain harmful or banned substances

42. Supplements Explained
Supplements are not recommended; a well balanced diet will provide the needed vitamins, minerals and protein needed for performance
Creatine has not been tested for safety in high school students so it should not be used
Be sure to inform players of lists of banned substances for WIAA and NCAA
Supplements are not regulated by the FDA so they may contain harmful or banned substances

43. Cheat Sheet TOP 5 Winning Nutrition Tips
Eat 3 meals and 2-3 snacks every day
Eat 3 foods at meals
Need to combine carbohydrate, protein, and fat
Combine at least 2 macronutrients at snacks
Eat breakfast every day
Make sure it is enough
Eat every 3-4 hours during the day

44. The Coach’s Role Be a role model of good nutrition
Present a consistent message
Provide access to healthy foods and resources
Invite a dietician to talk to your team
Don’t give up!

45. Where to go for more info:
WINForum :
American Dietetics Association:
MyPlate:
PowerBar:
For more information, go to WINForum.org

46. Use your WINForum Sports Nutrition Game Plan… to WIN!