1. Sports Nutrition Education

3. Introduction Kelly Bodine First, I am a Badger BBA from UW-Madison in 1988 Second, I am a Huskie BS in Nutrition/Dietetics from NIU in 2014

4. Introduction Internship at CDH and Delnor Hospitals 1400 hours of Clinical, Management and Community Nutrition Final Stop: 3-Hour Exam from AND to be a Registered Dietitian or “RD”

5. Questions from Athletes I have an important game/competition coming up, what should I eat? I am trying to build muscle, do I need extra protein? Do I need special vitamins, sports drinks or supplements to help my workouts? How does my diet effect my athletic performance?

6. Goals for Today Discuss what foods will help your athletic performance Provide tips for using “food as fuel” before, during and after competitions, important games and practices Understand the importance of hydration Learn about sports supplements, sports drinks Understand and avoid the DIETARY DON’TS that can hurt athletic performance

7. Energy Basics Why is ENERGY so important to an athlete? 1.An engine (athlete) with the wrong blend of fuel can not perform at maximum capacity. Your sports nutrition plan needs the correct balance of carbohydrates, proteins and fats. 2.An engine (athlete) with low grade fuel will sputter and lose power. The best food & beverage choices boost energy and improve your performance! 3.An engine (athlete) without fuel will STOP. Fueling-up with the right food sources is the key to energy production during exercise.

8. Energy Basics = Carbohydrates The MOST IMPORTANT energy source for an ATHLETE is CARBOHYDRATES (glucose). Carbohydrates are stored as ENERGY (glycogen) in MUSCLE and liver tissue. Provide most available ENERGY (glucose) during exercise and replace muscle glycogen (stored energy) after exercise.

9. Energy Basics = Carbohydrates Carbohydrates are the primary source of fuel for your brain. A muscle ALL ATHLETES must use to succeed. Carbs should = 45 to 65% of total calorie intake for athletes < 18 years old

10. Energy Basics = Carbohydrates Best CARBOHYDRATE choices: Whole Grains: breads, cereal, crackers, pasta and brown rice Fruits: fresh, dried or canned in water Dairy: Low or non-fat milk, yogurt & cheese Veggies & Beans: fresh, frozen or canned

11. Energy Basics = Fats FAT has IMPORTANT ROLES in the body: Absorb fat-soluble vitamins (A, D, E, K) Provide essential fatty acids (omega 3) Protect vital organs Moderate body temperature Muscles use energy from fat during prolonged exercise 25-35% of total calories should come from fat

12. Energy Basics = Fats Choose HEART HEALTHY fats: Canola oil, olive oil Nuts, seeds and nut butters Avocados Salmon, tuna Lean meats and poultry LIMIT: Fat from chips, candy, baked goods Fried foods

13. Strength Basics = Protein Protein is the body’s BUILDING BLOCKS Promotes MUSCLE GROWTH and repairs muscle damage after exercise Is NOT a primary source of energy during exercise – BUT helps to maintain energy (glucose) levels during periods of extended exercise

14. Strength Basics = Protein Choose BEST QUALITY protein sources: Lean cuts of beef, chicken, pork, turkey Fish Eggs Nuts, beans, soy Non or low-fat milk, Greek yogurt, cheese How much PROTEIN? 20-25% of total daily calories Excess protein is converted to fat

15. Vitamin & Minerals Vitamin & Minerals are NOT a source of energy, they are necessary for: Chemical reactions in the body Energy metabolism Body system functions FOOD FIRST, however a general multivitamin is suitable for almost all athletes

16. Vitamin & Minerals MOST IMPORTANT : Calcium, Vitamin D and Iron Calcium: bone health, muscle contractions Food Sources: milk, yogurt, cheese, broccoli, fortified grain products Vitamin D: bone health, absorption of Calcium Important for athletes in Northern US and train inside Body can manufacture Vitamin D from sunlight Food Sources: fortified foods and milk Iron: oxygen delivery to the body tissues, support growth of lean muscle mass and blood volume during teenage years Food sources: lean meats, eggs, leafy green vegetables, fortified whole grains

17. Hydration Basics Dehydration can DECREASE athletic performance Puts athletes at risk for heat exhaustion or heat stroke Hydrate before, during & after exercise Helps maintain body temperature and replace sweat losses Plan to drink 2-3 cups of fluid for every ONE hour of activity Thirst indicates you are already dehydrated

18. Hydration Basics For exercise/competition < 1 hour = DRINK WATER Water provides hydration with NO excess calories For exercise/competition > 1 hour or VERY hot/humid weather = Gatorade or Powerade will replace energy stores (carbs) and fluid/electrolyte losses

19. Meal Planning for Performance Consider: DURATION ::: FREQUENCY ::: INTENSITY Meal timing is VERY important to maximize performance, in general: Full Meal :: Minimum of 3 hrs before Event Allows proper digestion, minimize GI upset Balance of carbohydrates, protein, healthy fat Limit/Avoid fiber and high-fat meals Affects performance by delaying digestion

20. Meal Planning for Performance PRE-GAME: Consume liquid meal or snack 1-2 hours before event to allow for proper digestion Options: fresh or dried fruit, cereal, juice, fruit smoothies RECOVERY: Consume Recovery foods within 30-90 minutes of exercise Helps restore muscle energy (glycogen) stores and rebuild muscle tissue Include BOTH carbohydrates and protein

21. Random Facts and Fun Ideas Average calories burned in a baseball game 300 – 350 calories per hour Nutrition is always IMPORTANT for an athlete Supplements are NOT REGULATED for safety or effectiveness by the FDA – Federal Drug Administration BUYERS BEWARE

22. Random Facts and Fun Ideas Food advertisements and Internet sites are NOT always reliable sources of NUTRITIONAL INFORMATION Can say anything – as long as they do not claim to cure a disease MONEY, MONEY, MONEY Look for evidenced based analysis Consult with RD or Doctor Chocolate = Regular milk for Calcium & Vitamin D

23. Finish Line 1.Well balanced diet = proper growth & optimal performance 2.Ideal composition = 45-65% carbohydrates, 20- 30% protein, 25-35% fat 3.Fluids are critical before, during and after activity to prevent dehydration & optimize performance 4.Time food consumption to match activity requirements & optimize digestion 5.Consume recovery foods to rebuild muscle tissue and restore energy reserves