Nutrition for the Student-Athlete

Transcription

1 Milton High School Nutrition for the Student-Athlete + = Nutrition for the High School Student Athlete Proper nutrition for the high school student athlete is essential to maintain growth, development, health, and performance. Student athletes need adequate energy to fuel them during the school day, training and competing in sports, as well as meeting needs for growth, health, body mass maintenance, and daily physical activity (1). Created by Chelsea Roth Registered Dietitian Nutritionist croth@gmail.com Phone: (608) Page 1

2 Page 3: Back to the Basics MyPlate Table of Contents Page 4: Energy Yielding Nutrients Carbohydrates Protein Page 5-6: Snacks, Meals, & Timing Pre-workout Post-workout Breakfast Page 6: Hydration References: 1. Rosenbloom CA, Coleman EJ. Sports Nutrition: A Practice Manual for Professionals. 5th edition. Chicago, IL: Academy of Nutrition and Dietetics; Welcome to the Five Food Groups. United States Department of Agriculture. < Accessed February 3, Dietary Reference Intakes for Energy, Carbohydrate. Fiber,, ty Acids, Cholesterol, Protein, and Amino Acids (2002/2005). 4. Murray R. Hydration and physical performance. J Am Coll Nutr. 2007;26(suppl): 542S-548S). 5. U.S. Army Public Health Command. Are you Hydrated? Take the Urine Color Test. 6. Clark N. Sports Nutrition Guidebook. 5th edition. Champaign, IL; Human Kinetics; SCAN Registered Dietitians. Eating for Recovery. Sports, Cardiovascular, and Wellness Nutrition: Nutrition Fact Sheet. 2009: Issue 1. Page 2

3 Back to the Basics MyPlate: Do you remember the food pyramid? The food pyramid is now transformed into a plate, titled MyPlate. This resource, developed by the United States Department of Agriculture, is designed to help individuals build a healthy breakfast, lunch, and dinner. The MyPlate graphic illustrates a nutritious and balanced meal by including the five food groups that are the building blocks to a healthy diet. Grains should take up a little more than a quarter of the plate. Grains sources include: bread, pasta, cereal, rice, flours, and more. Of the grains that we eat, 50% should come from whole grains (2). Sounds like a lot of math but, it s as simple as choosing whole wheat bread, whole wheat pasta, brown rice, wild rice, barley, oatmeal, bulgur, and popcorn. Fruits and vegetables should fill half of the plate. Fruits include: apples, bananas, grapes, pears, oranges, strawberries, watermelon, and many more. Vegetables include: broccoli, spinach, corn, potatoes, carrots, beans and peas, onions, avocado, and more. Fruits and vegetables can be cooked or raw: fresh, frozen, canned, dried, or 100% juice: whole, sliced, or mashed. Dairy should be included on the plate or in the glass. Dairy sources include: milk, yogurt, cheese, pudding, and ice cream. According to choosemyplate.gov, foods that are made from milk and retain their calcium content are considered sources of dairy, such as ice cream. In contrast, those products that are made from milk but do not retain their calcium content are not considered sources of dairy, such as cream cheese, butter, and cream (2). When choosing dairy sources, select low-fat or fatfree varieties. Protein is designated to a little less than a quarter of the plate. Protein sources include: poultry, meat, seafood, eggs, beans and peas, processed soy products, nuts, and seeds. Try to consume a variety of protein sources to improve nutrient intake and health benefits. Page 3

4 Energy Yielding Nutrients Carbohydrates: Consuming carbohydrates, otherwise known as carbs, on a daily basis is necessary to meet the energy requirements of athletes training. Carbs are the body s most efficient fuel source; the body can convert carbs to energy quicker than fats and protein. Our muscles use carbs while sprinting down the field or the court, playing defense against our opponents, and keeping pace around the track or in the pool. These strategic moves that occur in all sports depend on the athlete s ability to work at high intensities, which are fueled by carbs. Carbs should comprise between 45-65% of our daily energy intake (3). CARBS CAN BE FOUND IN MANY FOOD GROUPS & FOODS Grains: cereals, pasta, bread, etc. Fruits: bananas, apples, grapes, etc. Vegetables: potatoes, corn, beans, etc. Dairy: milk, yogurt, cheese : plays a critical role in energy metabolism and can provide athletes a winning edge. s, also called lipids, are the body s second relied on fuel source. Consuming fats in combination with carbohydrates serves as a major energy source for athletes (1). doesn t produce energy as efficiently as carbohydrates; however, fat contains more energy than carbohydrates. This means it takes the body longer to transform fat into energy but it yields more energy per gram of nutrient when it does. For example: 1 gram of fat produces 9 units (calories) of energy, compared to 1 gram of carbohydrate produces 4 units (calories) of energy. s should comprise about 20-35% of our daily energy intake (3). FATS CAN BE FOUND IN MANY FOOD GROUPS & FOODS Proteins: fish, eggs, tofu, nuts and seeds Dairy: cheese Fruit: avocado Vegetables: olives, olive oil, and other vegetable oils Protein: Protein provides little energy to the body and muscles during exercise (1). The purpose protein plays in the diet is to support growth and development of tissues such as, bones, muscles, and skin. In addition, protein plays an important role in repairing our muscles after physical exertion. Consuming protein within one hour after exercise elicits optimal training adaptations by repairing and building muscles and tissues (1). Protein should comprise about 10-35% of our daily energy intake (3). PROTEIN CAN BE FOUND IN MANY FOOD GROUPS & FOODS Protein: chicken, turkey, beef, fish, eggs, soy products, nuts, seeds, etc. Dairy: milk, yogurt, cheese Vegetables: beans and peas Page 4

5 Snacks, Meals, & Timing Pre-Workout: Pre-workout (or competition) nutrition is an important component of athletic performance. However, pre-workout is not as important as the value of an overall, balanced, and healthy diet. Ultimately, pre-workout nutrition largely depends on what the athlete can tolerate(6). Use these recommendations as a guide for optimal pre-workout fuel. 3-4 Hours Prior: At this point, the body has time to digest most nutrients. Pick options that have adequate amounts of carbohydrates, with some protein and fat, and drink water. Carbohydrates, Protein, Sample Fuel Ideas Peanut butter, banana and strawberry burrito Turkey and cheese sandwich on bread with a piece of fruit Greek yogurt with berries and granola Crackers with peaches or pineapple and low-fat cottage cheese Trail mix with pretzels, yogurt covered raisins, pistachios and whole grain Teddy Grahams 2 Hours Prior: As performance approaches, carbohydrates and water are still good to consume. However, be cautious with protein and keep fat intake to a minimal because the body takes a longer period of time to digest these nutrients. Carbohydrates, Protein Sample Fuel Ideas Cliff Bar or Nature Valley Bar and grapes 100% orange juice, pretzels and hummus Half a bagel with low-fat cream cheese and strawberries Greek yogurt with Raisin Bran Crunch Pretzels with two low-fat string cheese sticks and a piece of fruit 1 Hour Prior: With little time left before performance, keep this snack light. Choose a snack that has carbohydrates and consume water. Protein and fat at this time are not going to provide the energy you need to fuel your workout. Carbohydrates, Protein, Sample Fuel Ideas 100% Orange Juice Piece of fruit Half a bagel with jam Dry cereal Dried fruit Page 5

6 Post-Workout: The key to proper post-workout (or competition) nutrition is consuming a combination of carbohydrate and protein foods within minutes following workouts (7). Carbohydrates refuel our muscles of depleted energy stores, while protein repairs and builds muscle. Choosing a snack that is primarily carbohydrates with grams of protein is all the body needs to refuel, repair, and build muscles. EXAMPLES OF POST-WORKOUT SNACKS INCLUDE: Low-fat or fat-free chocolate milk Greek yogurt (or regular yogurt) with berries Whole grain tortilla with turkey Peanut butter and banana sandwich on whole grain bread Low-fat string cheese and whole grain crackers. Breakfast: A car works better when it has fuel in the tank, your body is the same; Your body and brain work better when they have adequate morning fuel (6). Breakfast provides a big chunk of the day s nutrients needed to fuel the body through activities of everyday living and physical activity. Nancy Clark states, If you skip breakfast, you re likely to concentrate less effectively in the late morning, work or study less efficiently, feel irritable and shot tempered, or fall short of energy for your afternoon workout. Breakfast is important for the student to properly learn, and the athlete for optimal performance. All in all, breakfast is the most important meal of the day for everyone! Hydration : Hydration is an essential component of proper nutrition for athletes. It s important to start drinking water right away in the morning. During the day, it s appropriate to drink according to thirst. Two hours prior to physical activity, it is suggested to consume between 8 and 16 ounces of water (1). Throughout exercise, it is important to continue drinking fluids to maintain hydration. Body weight loss, during physical exercise, of greater than 1% may result in impaired athletic performance (4). For those who exercise once per day, fluid deficits can be replenished during the course of normal eating and drinking (1). Ultimately, water is the best beverage to ingest for hydration. However, for those who are exercising for greater than one hour, sports drinks may be needed to replace depleted electrolytes. A good way to assess hydration status is simply by looking at the color of your urine. The more concentrated the color, the more dehydrated you are (5). Page 6