EAT 2 WINEAT 2 WINSport Performance NutritionSport Performance NutritionTen Easy Tips you can teach Ten Easy Tips you can teach today!today!

EAT 2 WINEAT 2 WINSport Performance NutritionSport Performance NutritionTen Easy Tips you can teach Ten Easy Tips you can teach today!today!

Emily Edison, MS, RD, CSSDSports NutritionistDirector WINForum Sports Nutritionwww.WINForum.org

Sport Nutrition is Nutrition Sport Nutrition is Nutrition ScienceScience

Diet or Weight Loss Nutrition

Sport NutritionVS

WINForum: WINForum: FEED YOUR GAMEFEED YOUR GAME

For more information visit www.winforum.org or e-mail questions/comments to info@winforum.org

Washington Interscholastic Nutrition Forum

•WINForum.org: Online science-based sport nutrition resource•Sport nutrition clinics for coaches, trainers, student athletes and parents

WINForum OnlineWINForum Online

Did you know?Did you know?Did you know?Did you know?

Sports nutrition can help your athletes:◦Play better◦Heal faster◦Have more energy◦Be in a better mood◦Get better grades

FOOD = FUELFOOD = FUEL

Sport Nutrition “Cliff Notes”:Sport Nutrition “Cliff Notes”:Top Ten Tips for CoachesTop Ten Tips for Coaches

1. Eat Breakfast- show them how2. Eat 3 meals and 2-3 snacks

every day3. MEAL = three foods

Sandwich, fruit, granola bar, milk

4. SNACK = 2 foodsApple and peanut butter

5. Add Color (eat the rainbow)add in fruits and vegetables

Sport Nutrition “Cliff Notes”:Sport Nutrition “Cliff Notes”:Top Ten Tips for CoachesTop Ten Tips for Coaches

6. Eat before practice or game- when?

7. Drink plenty of fluid during practice or game- how much?

8. Eat after practice or game- when?

9. Rest10.Repeat

““I heard its not good to eat

I heard its not good to eat

breakfast”

breakfast”

““I’m not hungry”

I’m not hungry”

““I am too tired”I am too tired”

““I don’t like breakfast

I don’t like breakfast

foods”foods”

““I don’t have tim

e”

I don’t have tim

e”

““I can’t get out of bed”

I can’t get out of bed”

““my mom won’t make it for me”

my mom won’t make it for me”

TIP #1: FUEL UP TIP #1: FUEL UP BREAKFAST IS FOR CHAMPIONSBREAKFAST IS FOR CHAMPIONS

30% of calories need to be before lunch Stimulate metabolism and maintain muscle Quick ideas:

◦ Whole grain bagel w/almond butter and fruit◦ Granola and nuts cereal w/ milk and fruit◦ Toaster waffles w/peanut butter milk and fruit◦ Microwave egg sandwich◦ Toaster Waffle “big mac”◦ Breakfast Sushi

TONS more ideas: www.winforum.org or www.pinterest.com/winforum

Tip #2: Eat 3 meals and 2-3 Tip #2: Eat 3 meals and 2-3 SnacksSnacksEat to be LEAN and STRONGEat to be LEAN and STRONGBreakfastSnackLunchSnackDinnerSnack (optional, are you

hungry?)

**Time meals and snacks no more than 3-4 hours apart**

TIP #3: Eat a MEALTIP #3: Eat a MEALMeals = 3 foodsMeals = 3 foods

Eating 3 (or more) foods gets nutrition from a variety of food groups

Get enough gas in the tank before practice Quick ideas:

◦ Sandwich, fruit, yogurt, water◦ Pasta w meat sauce, salad, milk◦ Banana peanut butter wrap, fruit salad, granola bar◦ Baked Potato w cottage cheese, steamed broccoli, chicken◦ Chili, cornbread, salad, milk

TONS more ideas: winforum.org or pinterest.org/winforum

Spaghetti Squash, 1 cupMarinara & meat sauce, 1cupParmesan cheese, 2 T.Green Salad w/VinaigretteLow-fat milk, 1 cup

Chicken Breast, 4 ozBaked Potato, 1 medCottage Cheese ½ cupBroccoli, 1 c.Green Tea

Grain Veggie Protein Fat Hydrate

Rice Pasta Potato QuinoaCous Cous Gnocchi Bread

Frozen or Fresh okAdd to soups and sauces

Fish Chicken Pork Beef Beans Eggs

Oils Avocado Nuts Olives DressingCheese

Milk Water Soup Juicy Fruits Diluted Juice

Sports Bars that provide carbs and protein (i.e. Luna or Clif Bar)

Kashi and yogurtFruit leather and cheese stickWrap with turkey and cheeseFruit and yogurt Beef Jerky and fruit“Breakfast Cookie” and milk boxTrail MixBoost sport drinkFig Neutons and cheese stickVeg and Hummous

TIP #4: Pack SNACKSTIP #4: Pack SNACKSSnack = 2 foods (carb + protein)Snack = 2 foods (carb + protein)

Tip #5: Add COLORTip #5: Add COLORTools to use: myplate.gov or Tools to use: myplate.gov or powerbar.compowerbar.com

Color provides more vitamins and minerals

Enhances immunityReduces risk of

injuryReduces risk of

overfatIncreases energy

Color goes here!

And here!

And even

here!

Am I eating the right Am I eating the right foods?foods?Use this checklist

3-5 Fruits (tennis ball)3-5 Veggies (1/2 cup)8+ Grain Servings (1 slice, ½ c)2-3 Meat Protein Servings (3-4 oz)3-4 Dairy (1 cup or 1.5 oz)A couple extras (salad dress, oils,

avocado, occasional sweets)**Download this checklist at

winforum.org**

Where to Go for More InfoWhere to Go for More Info

www.winforum.org

www.eatright.orgwww.choosemyplate.gov

www.bestteendiets.org

Tip #6: Nutrition Pre-Practice/Game Breakfast | Snack | Lunch

Tip #6: Nutrition Pre-Practice/Game Breakfast | Snack | LunchChoose foods high in

carbohydrates, moderate in protein, and low in fat

Allow plenty of time for food to digest◦3 hours for a large meal◦2 hours for a smaller meal◦1 hour for a snack

Talk about it…Talk about it…Fast Food NOT Fat FoodFast Food NOT Fat Food

Follow “pick a fat” methodWatch out for saucesOrder baked or grilled NOT FRIEDTry out a salad or fresh productsFrequent “healthier” fast food

placesLimit Soda/Pop

Tip #7: Nutrition during Tip #7: Nutrition during exerciseexerciseTip #7: Nutrition during Tip #7: Nutrition during exerciseexercise

GOAL: Maintain energy and hydration for performance◦Drink fluids throughout practice and

games◦Have a small snack?◦30g-50g CHO/hour = 16+oz sport

drink/hr

Tip #8: Eat after practice/gameTip #8: Eat after practice/gameTip #8: Eat after practice/gameTip #8: Eat after practice/game

REMEMBER 3 R’s: Replace (carbs), Re-build (protein), Re-hydrate (water)

Eat/drink carbohydrate and protein within 30 minutesChocolate milkYogurt and cerealEnergy/Protein BarSandwich and water

Then eat a meal (within 1-2 hour)◦ High carb, low fat, moderate protein◦ Include plenty of water

POWER smoothiePOWER smoothie

Makes 2 servings1 cup plain yogurt2 cups frozen or fresh fruit2 cups green leafys½ cup coconut water or juiceIceBLEND and ENJOY

**Add in’s: coconut, peanut butter, avocado, wheat germ, nuts, seeds.

9am practice9am practice

7:30 Sports Breakfast (Or 8:30 LARGE power smoothie)9-12 During Practice- Eat snack

(bar) and drink fluids12:00 Post Practice Snack

(chocolate milk works great)1:00 Lunch4:00 Snack7:00 Dinner

3pm practice/4pm Game3pm practice/4pm Game

7am Breakfast 10amSnack12pmLunch2:30pm Pre-Practice Snack5:30pm Post Practice Snack6:30pm Dinner (or after game)9pm Snack (if hungry)

**4pm Game: Move Pre-Game snack to 3pm, add easy to digest snacks as needed during game

6pm Game6pm Game

7am Breakfast 10am Snack12pm Lunch3-4pm Pre-Game Meal6pm Easy to digest snacks and

fluid as needed during game9pm Dinner

**4pm Game: Move Pre-Game snack to 3pm, add easy to digest snacks as needed during game

Tip #9: Even superheroes need REST!

TIP #10: TIP #10: REPEATREPEAT

FEED YOUR FEED YOUR GAME…GAME…

1. EAT frequently through your day2. PLAN your snacks and meals even

while on the road3. DRINK enough fluids to stay hydrated4. Plan down time to REST

Let the Let the Game PlanGame Plan work for work for you!you!

Find it in Downloadable Materials at www.winforum.org

For More InfoFor More Info

www.winforum.org

www.eatright.orgwww.choosemyplate.gov

www.bestteendiets.org

Emily Edison, MS.RD.CSSD.Sport Nutrition Coach

206-696-4386www.momentum4health.com

emily@momentum4health.comFOOD.FITNESS.FUN.