1. “Fix it Fast!” Sports Nutrition for Injury Recovery & Prevention Emily Edison, MS, RD, ACSM Western Washington Coordinator for WINForum www.winforum.org Registered Dietitian, Certified Personal Trainer Owner, Momentum Nutrition and Fitness emily@momentum4health.com

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 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! WINForum.org Summaries from WINForum clinics Downloadable Sports Nutrition Game Plan

4. WINForum Sports Nutrition Game Plan Make it Work for You!

5. Sports based nutrition can help you: Sports based nutrition can help you: Perform better Perform better Have more energy Have more energy Be in a better mood Be in a better mood Get better grades Get better grades Reduce injury risk Reduce injury risk Heal faster Heal faster Did You Know?

6. Eat to Prevent Injury = Eat Healthy

7. Priority #1 Meet Energy Requirements LEAN.FAST.STRONG! … EAT YOUR CARBS!

8. Energy Filled Eating Plan  Breakfast  Snack  Lunch  Snack  Dinner  Snack (optional, are you hungry?) **Time meals and snacks no more than 3-4 hours apart**

9. 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 Meat Protein Servings (3-4 oz)  4-7 Grain Servings (2 slice, 1 cup)  A couple extras (cookie, salad dressing)

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

11. Two: Snack Attack Low in fat, high in carbs!  Sports Bars that provide a little fat and protein (like Luna or Clif Bar)  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 with peanut butter and jam  String cheese and fruit  Boost sport drink  Fig Newtons  Crackers

12. Three: What’s for lunch?  Meal should be carbohydrate-driven with protein and a little fat  3 or more foods Turkey bagel sandwich, mango, yogurt, granola bar Turkey bagel sandwich, mango, yogurt, granola bar Chicken burrito, berries, milk Chicken burrito, berries, milk PB and J, low fat yogurt, banana PB and J, low fat yogurt, banana Ham and cheese rollup, juice, wheat crackers Ham and cheese rollup, juice, wheat crackers

13. Pre-Practice: Hydration  Ideally stay hydrated daily  Check urine color  2–3 hours before exercise: Drink 14–20 fl oz of water  During active warm-up: Drink another 8 fl oz, about 8 swallows/gulps

14. Game On! Nutrition During Exercise  Replace fluid losses and maintain blood glucose for performance Use online sweat calculator Use online sweat calculator  30-60 g CHO/hour = 16 oz+ Gatorade/hr  Eat snacks provided at half-time  Drink fluids throughout the game

15. Post Exercise: REHydrate Rehydrate:  Weigh yourself before and after exercise. For every pound you lose, drink 16-24 fluid ounces.  Carry a water bottle  Cool flavored drinks

16. Post Exercise: REFuel  Eat/drink carbohydrate and protein IMMEDIATELY following practice (within 30 minutes) Chocolate MilkChocolate Milk Fruit and YogurtFruit and Yogurt BarBar  Then eat a meal (within 1-2 hours) High carb, low fat, moderate protein High carb, low fat, moderate protein  REST

17. Why Chocolate Milk?  Studies show that chocolate milk is a great sports recovery drink  Chocolate milk and Gatorade equally effective in refueling athletes for repeated bouts of exercise  Endurox R4 50% less time to exhaustion  Perfect 4:1 ratio

18. Dinner  Carbohydrate driven meal with lean protein and healthy fat  Divide plate into thirds  Samples: Salmon, green beans, brown rice, milk Salmon, green beans, brown rice, milk Chicken and veggie pasta, green salad, milk Chicken and veggie pasta, green salad, milk Lean Steak, wheat roll, steamed broccoli, yogurt parfait Lean Steak, wheat roll, steamed broccoli, yogurt parfait

19. 1. Eat 3 meals and 2-3 snacks every day 2. Eat 3 foods at meals Need to combine carbohydrate, protein, and fat Need to combine carbohydrate, protein, and fat 3. Combine at least 2 macronutrients at snacks 4. Eat breakfast every day Make sure it is enough Make sure it is enough 5. Eat every 3-4 hours during the day

20. Healthy Sport Nutrition Visit these sites to learn more  www.WINForum.org www.WINForum.org  www.eatsmart.org www.eatsmart.org  www.choosemyplate.gov www.choosemyplate.gov

21. So What Happens If An Athlete Gets Hurt?

22. Nutrition During Down Time  Caloric increase- even without exercise Between 5-15% more to repair your body Between 5-15% more to repair your body  Conscious eating without restriction  Increase protein to aide in recovery?  Increase certain nutrients Be specific to injury Be specific to injury  Rest

23. Nutrients for Bone Breaks  Vitamin A- Cell growth & bone development Foods: sweet potatoes, carrots, mango, spinach Foods: sweet potatoes, carrots, mango, spinach  Vitamin C- Collagen for strengthening bones Foods: oranges, broccoli, bell peppers, strawberries, potatoes Foods: oranges, broccoli, bell peppers, strawberries, potatoes  Vitamin D- Calcium absorption Foods: eggs, milk, herring, salmon, also found in sunlight Foods: eggs, milk, herring, salmon, also found in sunlight  Zinc- Wound healing Foods: meat, seafood, sunflower seeds, almonds Foods: meat, seafood, sunflower seeds, almonds  Calcium- Matrix Foods: dairy, leafy greens, yogurt, fortified tofu or orange juice, Foods: dairy, leafy greens, yogurt, fortified tofu or orange juice,

24. Surgery & Rehabilitation Process  The surgery, anesthesia, and injury itself can increase BMR 10- 20%  Consume adequate calories and protein to fuel the body for recovery  Consult a dietitian- individualized plan to minimize weight gain and muscle loss

25. Nutrients for Sprains & Strains  Vitamin C- Helps form collagen to repair tendons and ligament  Vitamin E- Antioxidant that may prevent excess damage to cells Foods: avocado, eggs, nuts/seeds, whole grains Foods: avocado, eggs, nuts/seeds, whole grains  Zinc- Wound healing  Omega 3 Fatty Acids- Reduce inflammation Foods: salmon, tuna, anchovies Foods: salmon, tuna, anchovies

26. Nutrients for Cold and Flu  Fluids- Prevent dehydration  Vitamin A- Immune function  Vitamin C and E- Antioxidant to prevent cell damage  Zinc- Healthy immune function  Vitamin D- May support immune system

27. Nutrients for Sore Muscles  Omega 3 Fatty Acids- Help reduce pain and inflammation  Tart Cherries- Shown to reduce soreness that comes with exercising Have anthocyanins block enzymes that cause pain and inflammation Have anthocyanins block enzymes that cause pain and inflammation Ways to incorporate: Ways to incorporate: drink 10 oz. of tart cherry juicedrink 10 oz. of tart cherry juice add dry tart cherries to oatmealadd dry tart cherries to oatmeal add tart cherries to fruit smoothieadd tart cherries to fruit smoothie add dried tart cherries to trail mixadd dried tart cherries to trail mix

28. The Coach’s Role  Watch for signs of depression in the injured athlete  Make nutrition a priority  Provide handouts on healing  Help athlete calculate nutrition needs

29.  Healing takes longer  Performance suffers  Increased risk of injury  Sick more often  High potential loss of muscle What Happens If An Athlete Is Not Eating Enough

30. And what if they eat too much?

31. YOU have the POWER  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 play a major role in the helping an athlete back on the field

32. The Vital Importance of Fuel for Athletes  Muscles and energy systems must be prepared to do the work asked  Must replace fuel to make strength and performance gains  Muscle breakdown is inevitable, food as fuel enhance rebuilding  Athletes need reminders to EAT

33. Focus on…  Performance improvement  Healthy lifestyle  No Magic Bullets… Nutrition Nutrition Training Training Hydration Hydration Rest Rest PEAK PERFORMANCE

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

35. Emily Edison, MS.RD.ACSM Western Washington Coordinator for WINForum www.winforum.org Registered Dietitian, Certified Personal Trainer Owner, Momentum Nutrition and Fitness www.momentum4health.com