Eating for PerformanceEating for PerformanceEating for PerformanceEating for Performance

Emily Edison, MS, RD, CSSDEmily Edison, MS, RD, CSSDMomentum Nutrition & Fitness, Sports Momentum Nutrition & Fitness, Sports

DietitianDietitian

PLAN, PACK and PRACTICEPLAN, PACK and PRACTICEyour way to athletic success your way to athletic success

Sport Nutrition is Sport Nutrition is Nutrition Science.Nutrition Science.

Diet or Weight Loss Diet or Weight Loss

Based NutritionBased Nutrition Sport NutritionSport NutritionVS

WINForum WINForum FEED YOUR GAMEFEED YOUR GAME

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Fail to PLAN, PLAN to Fail to PLAN, PLAN to fail.fail.

Fail to PLAN, PLAN to Fail to PLAN, PLAN to fail.fail.

poor nutrition = poor performancepoor nutrition = poor performance

Winning Nutrition = Winning PerformanceWinning Nutrition = Winning Performance

Keys to WINNING sport Keys to WINNING sport nutritionnutrition

PLAN: PLAN: Have a sport Have a sport nutrition GAME PLAN nutrition GAME PLAN to follow, stick to to follow, stick to itit

PACK: PACK: Get yourself a Get yourself a “food bag” and be one “food bag” and be one with itwith it– Cold bag works wellCold bag works well

PRACTICE: PRACTICE: Work on itWork on it

Why should I commit to Why should I commit to “sports eating”?“sports eating”?

Why should I commit to Why should I commit to “sports eating”?“sports eating”?

Sports Eating Sports Eating helps you:helps you:– Perform betterPerform better– Heal fasterHeal faster– Have more energyHave more energy– Be in a better Be in a better moodmood

– Get better gradesGet better grades

PLAN Priority #1PLAN Priority #1Energy RequirementsEnergy RequirementsPLAN Priority #1PLAN Priority #1

Energy RequirementsEnergy Requirements

LEAN.FAST.STRONG!

EAT UP!

…

How much do I need?How much do I need?Training Calories (Cals/lb)

Mild (easy training) 12-14

Moderate 15-17

Heavy (1x, building) 18-24

Very Heavy (2x/day) 24-29

A 150 lb male athlete training in pre-season (heavy) needs how many calories

each day?150 lb x 18 calories/lb = 2,700 cal each

day (minimum)

IS THIS YOUR PYRAMID??

My Sports Plate My Sports Plate (myplate.gov)(myplate.gov)

Super Tracker: Assess your sports diet hereSuper Tracker: Assess your sports diet here

What should my plate What should my plate look like?look like?

Mercedes Sign eating:Mercedes Sign eating:– 2/3 of the plate as carbohydrate foods2/3 of the plate as carbohydrate foods

Pasta, bagels, cereal, rice, sweets, fruit, Pasta, bagels, cereal, rice, sweets, fruit, vegetables, crackers, pretzels, beveragesvegetables, crackers, pretzels, beverages

– 1/3 protein1/3 protein Meat, poultry, fish, dairy foods, nuts, Meat, poultry, fish, dairy foods, nuts, seeds, soy foods, dried beans, eggsseeds, soy foods, dried beans, eggs

Additional plate of veggies/saladAdditional plate of veggies/salad Make it look COLORFUL!Make it look COLORFUL!

Breakfast:1 cups cooked oatmeal

1 cup 1% milk1/4 cup raisins

Midmorning Snack: Cheese stick

1 large piece of fruit

Lunch:Turkey Sandwich

1 banana1 chewy granola bar

What are you eating?What are you eating? Does your intake look like this?Does your intake look like this?

Post Workout snack:1 Energy Bar

Dinner:6 oz grilled salmon

1.5 cup pasta2 cup salad w lt

dressing1 cup 1% milk

After Dinner Snack:Yogurt w ¼ c Granola

Breakfast:too lazy to get up

Midmorning Snack: forgot it…

Lunch:2 pieces pepperoni

pizzaGatorade

Or like this?Or like this?The Performance BUSTERThe Performance BUSTER

Post Workout snack:Chips from a buddy

Dinner:Spaghetti with tomato

sauceGarlic Bread

After Dinner Snack:Handful Doritos

Ice Cream Sandwich4 Cookies

2 pieces leftover pepperoni pizza

Sport Nutrition Cliff Sport Nutrition Cliff Notes:Notes:The BasicsThe Basics

Eat 3 meals and 2-3 snacks every dayEat 3 meals and 2-3 snacks every day Eat at least three foods at each Eat at least three foods at each mealmeal– Sandwich, fruit, granola bar, milk Sandwich, fruit, granola bar, milk

Combine 2 foods at snacksCombine 2 foods at snacks– Apple and peanut butterApple and peanut butter

Color and varietyColor and variety– add in fruits and vegetablesadd in fruits and vegetables

Timing: Eat every 3-4 hours during Timing: Eat every 3-4 hours during the daythe day

TIMING your meals and TIMING your meals and snackssnacks

Keep the muscle, lose the fatKeep the muscle, lose the fat BreakfastBreakfast SnackSnack LunchLunch Pre-Practice SnackPre-Practice Snack Practice FuelPractice Fuel

Sport Drink or Sports FoodSport Drink or Sports Food Post Practice SnackPost Practice Snack DinnerDinner Snack (optional, are you hungry?)Snack (optional, are you hungry?)

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

OK, so what should I OK, so what should I eat?eat?

PLANPLAN it out it out– Make a listMake a list

Include meals and snacksInclude meals and snacks Variety is keyVariety is key

– Go to storeGo to store Follow your listFollow your list

PACKPACK it in it in– Make food bag night Make food bag night before?before?

– Pack varietyPack variety– Bring more than you Bring more than you think you needthink you need

What’s in the bag?What’s in the bag?

2 cheese sticks 2 cheese sticks (froz)(froz)

1 baggie trail mix1 baggie trail mix 1 apple1 apple 1 banana1 banana 1 pear1 pear 2 Turkey/Cheese Wraps2 Turkey/Cheese Wraps 2 box milk2 box milk 1 Clif Bar1 Clif Bar 32 oz Sport Drink32 oz Sport Drink

Timing: The key to a Timing: The key to a successful nutrition game successful nutrition game

planplan

Timing: The key to a Timing: The key to a successful nutrition game successful nutrition game

planplan

Pre-Practice/GamePre-Practice/Game– Breakfast, Snack, Lunch, Breakfast, Snack, Lunch, SnackSnack

Fuel During Fuel During ExerciseExercise– Sport drink, snackSport drink, snack

Recovery NutritionRecovery Nutrition– Drink, snack, dinner, Drink, snack, dinner, snacksnack

Nutrition Pre-Nutrition Pre-Exercise: Exercise: Breakfast, Breakfast,

Lunch, SnacksLunch, Snacks

Nutrition Pre-Nutrition Pre-Exercise: Exercise: Breakfast, Breakfast,

Lunch, SnacksLunch, Snacks Eat foods you feel comfortable Eat foods you feel comfortable withwith

Choose foods rich in Choose foods rich in carbohydrates, moderate in carbohydrates, moderate in protein, and low in fatprotein, and low in fat

Allow plenty of time for food to Allow plenty of time for food to digestdigest– 3-4 hours for a large meal3-4 hours for a large meal– 2-3 hours for a smaller meal2-3 hours for a smaller meal

– 1-2 hours for a snack1-2 hours for a snack

““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 ti

red”

I am too tir

ed”

““I don’t

like br

eakfast

I don’t

like bre

akfast

foods”

foods”

““I don

’t hav

e time

”

I don’

t have

time”

““I can

’t get

out o

f

I can’

t get

out of

bed”

bed”

““my mom won’t make it for me”

my mom won’t make it for me”

Your mother was right!Your mother was right! Breakfast is for ChampionsBreakfast is for Champions

30% of calories need to be before 30% of calories need to be before lunchlunch

Quick ideas:Quick ideas:– Whole grain bagel w/cream cheese and fruitWhole grain bagel w/cream cheese and fruit– Granola and nuts cereal w/ milk and fruitGranola and nuts cereal w/ milk and fruit– Toaster waffles w/peanut butter milk and Toaster waffles w/peanut butter milk and fruitfruit

– Microwave egg sandMicrowave egg sand– Toaster Waffle “big mac”Toaster Waffle “big mac”– Breakfast Sushi Breakfast Sushi – TONS more ideas: www.momentum4health.com TONS more ideas: www.momentum4health.com (learn)(learn)

LUNCH/AFTER SCHOOLLUNCH/AFTER SCHOOL

Normal practice days- lunch ideasNormal practice days- lunch ideas– 3-4 foods3-4 foods– Include whole grain and lean proteinInclude whole grain and lean protein

Turkey wrap, fruit, granola bar, milkTurkey wrap, fruit, granola bar, milk

Snack after schoolSnack after school Game days: “second lunch” after schoolGame days: “second lunch” after school

– Fast food not fat food- watch for saucesFast food not fat food- watch for sauces Qdoba- Burritos goodQdoba- Burritos good TeriyakiTeriyaki Repeat of lunchRepeat of lunch

Fast Food NOT Fat FoodFast Food NOT Fat Food

NOT THATNOT THAT Big MacBig Mac Baked Potato- Baked Potato- loadedloaded

ChimichangaChimichanga NachosNachos Club SandwichClub Sandwich Bacon Ranch Bacon Ranch SaladSalad

EAT THISEAT THIS Grilled Chicken SandGrilled Chicken Sand Baked Potato w ChiliBaked Potato w Chili Chicken EnchiladaChicken Enchilada Carne Asada- Carne Asada- whole whole beansbeans

Turkey and Cheese Turkey and Cheese SubSub

Salads with Protein Salads with Protein and lots of color and lots of color

Snacks on the RoadSnacks on the RoadLow in fat, high in carbs!Low in fat, high in carbs!Snacks on the RoadSnacks on the RoadLow in fat, high in carbs!Low in fat, high in carbs!

Sports Bars that provide carb, a little fat Sports Bars that provide carb, a little fat and protein (i.e. MojoBar or Clif Bar)and protein (i.e. MojoBar or Clif Bar)

Granola and yogurtGranola and yogurt Fruit leather and cheese stickFruit leather and cheese stick Bagel with turkey and cheeseBagel with turkey and cheese Fruit and yogurt Fruit and yogurt Turkey WrapTurkey Wrap ““Breakfast Cookie”Breakfast Cookie” Trail MixTrail Mix Boost sport drinkBoost sport drink Fig NeutonsFig Neutons PB and JPB and JMore ideas…www.winforum.orgMore ideas…www.winforum.org

Game On!Game On!Nutrition during Nutrition during

sportsport

Game On!Game On!Nutrition during Nutrition during

sportsport PLANPLAN: 60g Carb/hour : 60g Carb/hour

Keep the machine fueledKeep the machine fueledLiquid seems to work bestLiquid seems to work bestSolid may work for someSolid may work for some

PACKPACK: Buy it and bring itBuy it and bring it PRACTICEPRACTICE: Get used to Get used to having liquid in your having liquid in your systemsystem

Post Exercise Post Exercise Replenishment:Replenishment:

Post workout snack and Post workout snack and dinnerdinner

Post Exercise Post Exercise Replenishment:Replenishment:

Post workout snack and Post workout snack and dinnerdinner

Eat/drink carb and protein Eat/drink carb and protein IMMEDIATELY post practice IMMEDIATELY post practice (within 30 minutes)(within 30 minutes)

Then eat a meal (within 2hr)Then eat a meal (within 2hr)– High carb, low fat, moderate High carb, low fat, moderate proteinprotein

– Include plenty of waterInclude plenty of water RESTREST

Chocolate milkChocolate milk Recovery drinksRecovery drinks Yogurt and yogurt Yogurt and yogurt drinksdrinks

Granola bar and Granola bar and string cheesestring cheese

Smoothie w proteinSmoothie w protein What do you eat??What do you eat??

Spaghetti, 1-3 cupsMarinara & meat sauce, 1cupParmesan cheese, 2 T.Breadsticks, 1-2Green Salad w/VinaigretteLow-fat milk, 1 cup

Chicken Breast, 4 ozWheat Roll, 1-2Baked Potato, 1 medCottage Cheese ½ cupBroccoli, 1 c.Low-fat milk, 1 cup

Grain Veggie Protein Fat Hydrate

Rice Pasta Potato Cous 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

Resources for Easy Resources for Easy DinnersDinners

Pinterest: WINForumPinterest: WINForum– ““My plate”, easy dinners, 5 ingredient My plate”, easy dinners, 5 ingredient mealsmeals

Mels KitchenMels Kitchen– www.melskitchencafe.comwww.melskitchencafe.com

Crockpot CookingCrockpot Cooking– www.Eatingwell.comwww.Eatingwell.com

Get the complete list @ winforum.org and PLEASE email me your Get the complete list @ winforum.org and PLEASE email me your favs to add to my listfavs to add to my list

Hydration Hydration RecommendationsRecommendations

American College of Sports Medicine and NATAAmerican College of Sports Medicine and NATA

Hydration Hydration RecommendationsRecommendations

American College of Sports Medicine and NATAAmerican College of Sports Medicine and NATA

Drink through dayDrink through day Practice/GamePractice/Game

– Two hours before 2 cups Two hours before 2 cups water water

– Every 15-20 minutes Every 15-20 minutes during exercise, a few during exercise, a few gulpsgulps

– Drink at regular Drink at regular intervalsintervals

Post-Exercise: drink Post-Exercise: drink fluids to balance fluids to balance losses losses – 2-3 cups liquid for every 2-3 cups liquid for every pound lost during pound lost during exerciseexercise

Answers to your Answers to your Questions…Questions…

http://ricecountychc.com/videos/youth-energy-drinks/

What about energy What about energy drinks?drinks?

Sleep disturbancesSleep disturbances Energy CrashEnergy Crash $$$$ Ingredients not Ingredients not listedlisted

Caffeine toleranceCaffeine tolerance High Blood High Blood Pressure in Pressure in adolescentsadolescents

Non-nutritiveNon-nutritive

What if I want to GAIN What if I want to GAIN muscle?muscle?

CALORIES (NOT CALORIES (NOT protein) are KEYprotein) are KEY

Eat 3 meals and 3 Eat 3 meals and 3 snacks every daysnacks every day

Drink caloric Drink caloric beveragesbeverages

Make caloric dense Make caloric dense choiceschoices

Eat a large snack Eat a large snack before bedbefore bed

What if I want to lose What if I want to lose weight?weight?

Remember diets don’t workRemember diets don’t work DO NOT SKIP MEALSDO NOT SKIP MEALS Be aware of signsBe aware of signs Track intake?Track intake? May want to increase May want to increase cardio- ask conditioning cardio- ask conditioning coachcoach

Focus on lean/healthy Focus on lean/healthy foodsfoods

What about supplements?What about supplements?

FOOD FIRST POLICYFOOD FIRST POLICY Multi-Vitamin for insurance? Multi-Vitamin for insurance? Omega 3 Supplement (Fish Oil) Omega 3 Supplement (Fish Oil) is beneficial for heart is beneficial for heart health and recoveryhealth and recovery

BE AWARE: Certain supplements BE AWARE: Certain supplements can cause dehydrationcan cause dehydration

**BEFORE taking ANY supplement, check **BEFORE taking ANY supplement, check governing body restrictions for ALL ingredients governing body restrictions for ALL ingredients

(ask nutritionist or trainer)(ask nutritionist or trainer)

Practice…Practice…PracticePractice…Practice…Practice

1.1. PLAN PLAN snacks and snacks and meals to eat meals to eat throughout the daythroughout the day

2.2. PACK PACK plenty of plenty of food food

3.3. PRACTICEPRACTICE following following your PLANyour PLAN

4.4. Plan down time to Plan down time to RESTREST

Feed Your Game!Feed Your Game!Feed Your Game!Feed Your Game!

Emily Edison, MS.RD.Emily Edison, MS.RD.

206-696-4386206-696-4386

www.momentum4health.com www.momentum4health.com

emily@momentum4health.comemily@momentum4health.com

FOOD.FITNESS.FUN.FOOD.FITNESS.FUN.