1. Performance Nutrition Annandale Atoms Boys Basketball Cheryl Toner, MS, RD Sports Dietitian toner@CDTconsult.com

2. Physical Conditioning Mental Toughness DesireStrategyCoaching Sports Performance

3. Physical Conditioning Mental Toughness Desire Performance Nutrition StrategyCoaching Completes the team! Sports Performance

4. What are your fuel needs today? tailor food + fluids for rest/ training/ competition days Train Rest Comp ete

5. 5 Ways to Amplify Sports Performance 1.Get a good night’s sleep. 2.Start and stay hydrated. 3.Eat enough. 4.Eat the right stuff. 5.Eat it at the right time.

6. 1. Get a Good Night’s Sleep  Most common reason for skipping breakfast  Sleep deprivation has metabolic affects Reduced insulin sensitivity and higher diabetes risk Increased appetite Reduced energy expenditure  No amount of food or fluids will correct for lack of sleep

7. 2. Start & Stay Hydrated- Why?  Muscle cramps  Loss of coordination  Fainting  Personality change  Decreased blood pressure  Increased core temp  Increased heart rate  Headache  Flushed skin  Weakness  Poor concentration  Light headedness  Nausea  Vomiting Apple juice or lemonade? Do you feel/experience… With weight loss of 2% or more!

8. 2. Start & Stay Hydrated- How? 4 h before: 1 oz per 10 lb body wt (5-7 ml/kg) + 0.6 oz per 10 lb body wt @ 2 h(3-5 ml/kg) if heavy sweater or hot, humid conditions + carbohydrate with intense workouts > 1 hr + salt for tournament/multi-event days and/or if heavy/salty sweaters

9. 2. Start & Stay Hydrated- How? Before exercise After exercise 150 lb148 lb 2 lb (1% of starting body weight; 0.4-2.4% is common) 2 x 20 = 40 oz needed to replace lost fluids

10. 2. Start & Stay Hydrated- Have a plan! TimeMeal/EventFluid Intake 6amBreakfast1-2 cups, including milk Mid- Morning Classes1-2 cups, sip regularly on water Mid-DayLunch2-4 cups, including milk Mid- Afternoon Classes/ Pre- Training 2 cups water, sip regularly on water 4-5:30pmTraining2-5 gulps every 15-20 minutes By 6pmPost-Training2+ cups recovery beverage or water with food 7-8pmDinner2 cups, including milk 9-10pmBedtime1 cup water

11. ENERGY = CALORIES  Calories are a measure of energy  Your body uses energy to do work  FUEL RMR GrowthDaily Activity Exercise + + + 3. Eat Enough

12.  Eat the right amount of energy (calories) for YOUR body  Energy comes from Carbohydrates, Protein, Fat  MICROnutrients (vitamins, minerals, phytonutrients, etc)  RDA, MyPlate - general guidelines  You are unique! ‒Genetics ‒Stages of development ‒Frequency, intensity, duration of physical activity 3. Eat Enough- for YOU

13. Weight loss Strength loss Inability to adapt to training regimen Diminished performance Soreness, joint pain Lethargy Chronic fatigue Micronutrient deficiency Respiratory infections Menstrual or endocrine abnormalities Decreased bone mineral density Overtraining syndrome 3. Eat Enough- What if I don’t?

14. 3. Eat Enough- Snack for success  Handful of nuts + orange  Greek yogurt + apple  1 cup skim chocolate milk  ½ nut butter + jelly sandwich  ¼ cup dried fruit + nuts + cereal  Hummus + veggie roll-up  ½ cup tuna + crackers 3 meals + 2-3 snacks + fluids

15. http://www.teamusa.org/About-the-USOC/Athlete-Development/Sport- Performance/Nutrition/Resources-and-Fact-Sheets

16. 4. Eat the Right Stuff- Balance & variety  Vegetables 3+  Fruits 3-5  Grains 9-15  Milk Products/Alternatives 3  Meat/Plant Protein Foods 12 oz  Spices for flavor!  Fluids 3 meals + 2-3 snacks + fluids

17. 4. Eat the Right Stuff- CAUTION Energy drinks So-called performance-enhancing supplements Regulation issues Lethal combinations

18. 5. Eat it at the Right Time- Breakfast  Jump-start metabolism  Enhance energy level  Provide fuel for classes and workouts  Athletes who eat breakfast really do eat more appropriate amounts throughout the day than people who skip

19. 5. Eat it at the Right Time- Breakfast 2 slices of whole wheat toast 2 tablespoons of peanut butter 1 banana 2 cups lowfat milk Smoothie ½ cup lowfat Greek yogurt ½ cup fruit juice ½ cup frozen berries or banana ice Omelet Wrap 2 eggs 1 oz cheese 1 oz chopped ham 1 whole grain tortilla 1 cup of 100% fruit juice Sandwich 3 oz turkey 1 oz cheese 2 slices whole wheat bread 1 cup 2 cups dry cereal 1 cup lowfat milk 1 oz nuts 1 pear

20. 5. Eat it at the Right Time- Protein  Spread protein evenly throughout day  Protein in post-resistance workout snack Minimize muscle breakdown Maximize muscle growth Normal hormonal and immune functions

21.  1 ounce meat  2 eggs  1 cup milk/yogurt  2T peanut butter  1 ounce cheese  2/3 cup beans  1/3 cup nuts 5. Eat it at the Right Time- Protein About 10 g protein:

22. 5. Eat it at the Right Time- Fuel Your Training  3-4 hours before training Foundation: long-lasting carbs + high-quality lean protein Before game: low fat, low fiber, not spicy, nothing new, nothing risky

23. 5. Eat it at the Right Time- Fuel Your Training  30 minutes to 1 hour before training ‒ Fruit ‒ Crackers/Pretzels ‒ Honey/jam sandwich ‒ Focus on carbs, low fiber, fat, protein

24. 5. Eat it at the Right Time- Fuel Your Training  After training ₋ Replace carbs, add protein especially after resistance exercise

25. Enjoy Food! Understand your needs enough the right stuff the right time Eat foods you like! 80/20 Rule

26. Thank you!