1. Fueling for Football Katie McInnis, RD
Doctoral Candidate, Nutritional Sciences
Photo credit: Austin Statesman

2. What is performance nutrition?
Fueling the athlete before, during and after their sporting event to maximize performance and recovery time
Providing adequate but not excessive energy from carbohydrate, fat and protein specific to age, nutritional requirements and sport
Personalizing diet taking into account personal preferences and tolerances
Nutrient Timing

3. The Role of Nutrition Performance Genetics Nutrition Recovery Training
Hydration

4. The Role of Nutrition Performance Genetics Nutrition Recovery Training
Hydration

5. Effects of Poor Nutrition
Fatigue
Decreased performance
Weight loss or gain
Injury
Micronutrient deficiency
Prolonged soreness
Anemia

6. Food is Fuel
Food is the fuel that athletes use to practice and compete at their best
Under-fueling can cause performance to suffer
High school athletes tend to:
Skip breakfast
Eat at least one meal at school
Come to practice 4-5 hours after their last fueling

7. Grab & Go Breakfast Ideas
Oatmeal, 1% milk, frozen berries
Homemade “McMuffin”
Whole wheat bagel or toast with peanut butter/jelly & glass of 1% milk
Scrambled eggs wrapped in tortilla, topped with low fat cheese & salsa
Smoothie with scoop protein powder
Yogurt parfait

8. Maintaining your Fuel Tank
Eat breakfast- even if it’s small
Liquid meal supplements may be useful when in a hurry or during long periods of time without eating
Focus on “grab & go” foods
Focus on foods with carbohydrate and protein
Toast with Peanut butter
Fruit/Dried fruit
Low fat milk or yogurt
Trailmix/nuts
Granola/cereal
Bagel with turkey & cheese
2 eggs
Pretzels
Water
100% juice
Energy bar
Sports Drink
Some of these need to be refrigerated

9. Daily Requirements 50% of calories should come from carbohydrate
If getting adequate calories, most teen athletes do not have increased protein requirements
Studies suggest most adolescent athletes ingest adequate protein to meet athletic needs
Fat intake should comprise 20-35% of total calories
Nuts, seeds, oils, seafood

10. Athlete’s Plate- Easy Workout Day

11. Athlete’s Plate- Moderate Workout Day

12. The Athlete’s Plate- Hard Workout Day

13. Pre-Game
Most of the pre-game meal is dictated by what the athlete can tolerate
Ideally, give a snack high in long-acting carbohydrate, low in fat
Oatmeal
Wheat bread
Cheerios
If giving a fast-acting carbohydrate, athlete must have carbohydrate during competition
Gatorade
Gels
Juice (not recommended)
NO energy drinks!
Add pic

14. During Game
If athlete primed with short-acting carbohydrate, fuel must be provided in small increments throughout competition starting at beginning
If athlete primed with longer-acting carbohydrate, sports drink needed after ~ mins of competition
In summer, athletes prone to cramping MUST have electrolyte solution ready
Gatorade
Add pic

15. Post-Game Feed as soon as possible
Greatest potential for recovery when athlete eats <30 mins following competitions
Refuel with something that provides carbohydrates and proteins in ~ 4:1 or 3:1 ratio
Chocolate milk!
White bagel and 2 Tbsp peanut butter
Eat a complete meal 1-2 hours after immediate snack
Grilled boneless, skinless chicken breast
Pasta with tomato sauce
Steamed broccoli
Lowfat/skim milk
Roast Beef
Baked Potato
Salad with lowfat dressing
Fruit Salad
Juice

16. What is the best option for a recovery snack?
Recovery snacks
What is the best option for a recovery snack?

17. What is the best option for a recovery snack?
Recovery snacks
What is the best option for a recovery snack?

18. Dehydration Can cause: Muscle cramps Joint pain Dry mouth Fatigue
Nausea
Exhaustion
Heat stroke
Headache
Increased recovery time
Decreased immunity
Increased muscle soreness
Add Pic

19. Hydration Needs
In adolescents, dehydration of 1% can negatively affect performance
Calculate sweat rate
Weigh before and after event
For every pound lost, replace with 16-24oz fluid
Check the color of your urine in the am
Stage 1-3 is hydrated, >3 indicates dehydration

20. What counts as fluid? Water Flavored water drinks (Crystal Light)
Sports Drinks
Tea
Coffee
Fruit juice
Smoothies
Jello
Soup
Fruits
Vegetables
Add pic
Could take this one out

21. Hydration on Game Day When to Drink Amount 2 hours before 2-3 cups
15 minutes before
1-2 cups
Every 15 minutes during
1-1.5 cups
After activity
16-24 ounces for every pound lost
Including sodium at meals/snacks as well as post-exercise
Including sodium at meals/snacks as well as post-practice can help retain ingested fluids, stimulate thirst and replace electrolytes

22. Fluid Fumbles
Avoid sweetened beverages such as soda, lemonade, sweet tea, “energy drinks,” etc. (unless you are trying to gain extra fat)
Check out the amount of sugar in these drinks! This will make your energy crash and be stored on your body easily as fat. Not performance fuel!
“Energy Drinks” not only have excessive sugar, but also are high in caffeine, and other stimulants. Some may even have banned ingredients. If you need one of these to have energy, something is not right with your fueling plan – ask to see the sports dietitian!

23. Supplement Savvy All natural ≠ safe or legal
Ingredients can have several different names.
Even protein powders or energy drinks may contain banned substances.
Be careful of: “fat burning,” “thermogenic,” or “anabolic.”
Also those ending in: -ione, -one, -ine, -ol, or –ide.
Just because a label does not list a banned substance, does not mean it is not there.
Store clerks are sales people, not MDs, RDs, etc.
There have been serious side effects, even death, associated with some supplements.

24. Nutrition to Gain Weight
Gaining weight is easy!
Gaining lean weight takes work
Eat more frequently
Never skip breakfast
Skipping can cut ¼-1/3 of total calories for the day
Protein at each meal and snack
Pack high calorie snacks
Trail mix, dried fruits
Add fluids at meals that contain calories
Adequate strength training
Increasing calorie intake by 500 calories per day = 1 pound of weight gain/week
Add pic

25. Nutrition to Lose Weight
Decreasing calories by too much or too quickly can result in loss of muscle
Decrease total calorie intake by ~500 calories/day
Fill up on fruit and veggies
Cut back in the off season
Get adequate protein- include at each meal and snack
Don’t skip meals
Make your calories count!
Decrease sugary drinks and focus on nutrient dense food
Add pic

26. Thank you!
Katie McInnis: