Fuel Up! 11/14/2011. Food=Gas in the Tank. Good Training=Money in the Bank. Your #1 Training Partner: Nutrition. The Secret to Athletic Success
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1 The Secret to Athletic Success Fuel Up! Tamara Fawcett Dietetic Intern, The Ohio State University November 14, 2011 Good Training=Money in the Bank To be the best athlete you can be, you need two things: money in the bank and gas in the tank. -Coach Dale Fogelsanger Food=Gas in the Tank = Your #1 Training Partner: Nutrition Essential tool to maximizing health, training, and performance Good nutrition fuels your body for optimum training Run on Fuel, Not Fumes! FACT: Teenage athletes have the highest calorie needs of any age group Increases energy levels Decreases risk of fatigue, sickness, and overuse injury Good nutrition ensures proper recovery Without adequate fuel, the body breaks down muscle You can only burn as many calories as you take in To swim your fastest, you have to eat enough 1
2 Carbohydrates Your body s #1 fuel source Stored in your liver and your muscles Ultimate goal: Never let your stores get too low Take the least amount of time to digest and are quickly converted into energy The more you train and the bigger your gas tank, the more carbohydrate you need in your diet Carbohydrates Aren t Created Equally Complex carbohydrates Lasting energy Eat the day before and the day of competition Pasta, bread, rice, potatoes Simple carbohydrates Quick energy Right before and during competition 100% fruit juice, fruit (dried, canned, fresh), honey, jelly, some candies (Skittles, jelly beans, gummy bears) Sports gummies and gels (Sport Beans, Gu, Clif Shot Blox), sports drinks (Gatorade, Powerade) Fluids Protein Necessary to build muscle You need protein AND training to build muscle! Helps repair muscles after exercise Water should be your first choice then sports drinks Not drinking enough or not replacing fluid you lose is one of the main things that can slow you down The human body is 60% water Adequate protein jumpstarts recovery after training or competition Meat, poultry, fish, nuts, eggs, beans, dairy Fluid loss of 2-3% affects performance Cramping, fatigue, dizziness You usually need fluids the most when you want them the least Consume fluids early and consistently Drink before you re thirsty How Hydrated Are You? Pay attention to hydration before, during, and after competition Monitor urine frequency Electrolytes Sodium and potassium Sodium + Potassium + Water = Sweat Lost in sweat with fluid Electrolyte imbalance can hinder performance Monitor urine color Fatigue, dizziness, cramping Sports foods usually have these nutrients, but foods do too Potassium: Orange juice, bananas Sodium: Pretzels, crackers, soup 2
3 No Magic Meal Allow enough time for proper digestion and absorption before exercise Eat familiar foods before a competition Avoid foods that make the stomach and intestines work harder, may cause nausea or stomach cramps High fat food: Fried food, cheesy food High fiber food: Brown rice, beans, most vegetables Start Your Engine: The Day Before Competition Eat a meal high in carbohydrates Pasta with meat sauce and vegetables, rice or potatoes with roasted chicken and vegetables Eat an evening snack with carbohydrates and protein Yogurt smoothie, whole grain crackers with peanut butter or cheese, cereal and milk with fruit, yogurt parfait with granola and berries Stay hydrated in the days leading up to competition Drink 4-8 extra glasses of water the day before competition Limit dehydrating fluids (caffeinated beverages, alcohol) Start competition with a full tank of fuel! Start Your Engine: 3-4 Hours Before Competition Eat a meal high in whole grain carbohydrates, lean protein, healthy fat Bagel with peanut butter and banana, grilled chicken sandwich, oatmeal with apples and nuts, waffle topped with strawberries, yogurt, and nuts Start Your Engine: 1 Hour Before Competition Eat a snack high in carbohydrates and low in fat Granola bar, Fig Newtons, animal or graham crackers Keeps blood sugar from dipping too low and making you crash Drink ounces of fluid Drink 8 ounces of water Fluid consumed with carbohydrate-rich foods speeds up fuel transport to the muscles Rev Your Engine: During Competition 8 ounces of water for every minutes of activity Refuel Your Engine: After Competition Refill fuel stores, repair muscle damage Activities longer than 1 hour Drink 32 ounces of Gatorade or Powerade (or have a package of sports gummies or gel with water) per hour to replace carbohydrates and electrolytes Refuel as soon as possible Eat a snack minutes after competition Chocolate milk, tortilla with cheese Eat a meal within 2 hours Combination of carbohydrates and protein Whole wheat pita with peanut butter and jelly and fruit, wrap with turkey and cheese and fruit, tacos with meat, beans, and/or cheese 3
4 Refuel Your Engine: After Competition Refuel Your Engine: After Competition Drink water first The 5 Rs of Refueling: Rehydrate Replenish Sports drinks Restore Repair Foods with a high water content Recover Oranges, lettuce, tomatoes, cucumbers, watermelon, grapes Avoid caffeinated beverages Drink 16 ounces for every pound lost Sports Foods/Beverages So many choices! Try out different things to see what works Should be a supplement not replace food Sports Bars, Drinks, Gels, & Gummies PROS CONS Convenient Expensive Portable Do not replace a high quality diet Taste Some bars are more like candy bars (high in saturated fat) Highly digestible Promote pre-exercise eating Some drinks and gummies Can quickly restore nutrients have a lot of artificial colors lost during exercise and flavors (chemicals) All the nutrients you need in one package Sports Bars PowerBar Performance Bar Sports Drinks Gatorade 4
5 Energy Drinks Sports Gummies Monster, Red Bull, Rockstar, and other highly caffeinated drinks are NOT sports drinks Speed up your heart rate for a short time Don t restore any electrolytes you are losing in sweat Clif Shot Blox On The Road Caffeine: A Balancing Act Caffeine stimulates your kidneys to produce more urine The more water you lose, the more dehydrated you become Traveling for competitions Hotels Restaurants Gas stations You may find a little caffeine in some sports foods A little bit of caffeine may help with endurance (equal to 1 cup of coffee or less) At the pool all day Concession Stands Quarter Pounder W/ Cheese: 510 calories, 26 grams fat, 9 grams sugar Medium French Fry: 380 calories, 19 grams fat Original Chicken Sandwich: 630 calories, 39 grams fat, 4 grams sugar Medium Soda: 210 calories, 56 grams sugar Medium Onion Rings: 410 calories, 21 grams fat, 5 grams sugar Small McFlurry: 640 calories, 36 grams fat, 89 grams sugar Medium Chocolate Shake: 650 calories, 16 grams fat, 103 grams sugar Total: 1740 calories, 81 grams fat, 154 grams sugar Total: 1690 calories, 76 grams fat, 112 grams sugar 5
6 12 Italian Sub: 960 calories, 48 grams fat, 8 grams sugar Chocolate Chip Cookie: 220 calories, 10 grams fat, 17 grams sugar Medium Sprite: 210 calories, 56 grams sugar Total: 1390 calories, 58 grams fat, 81 grams sugar Rules of the Road Fast food and many quick snack foods are high in Fat Sugar Salt Rules of the Road Cut down on the fat Grilled, broiled, and baked foods Stay away from breaded, fried, or cheesy foods Clear or vegetable-based condiments Avoid cream sauces, butter, mayonnaise, regular salad dressing Fast food and many quick snack foods are low in Fiber Vitamins Choose lean protein Turkey, chicken, fish, lowfat or fat-free dairy products Cut down on the sugar Minerals Eating this type of food is like putting really poor quality gasoline in your car One cup of juice per day Drink water (plain, flavored, or with fruit) or sugar-free drinks like Propel or Crystal Light Share a dessert Add fruits and vegetables wherever you can! Instead Instead Gas Stations & Concession Stands Peanut butter crackers, granola bars, pretzels, nuts, flavored water TenderGrill Chicken Sandwich (No Mayonnaise), Medium Diet Coke 400 calories, 7 grams fat, 7 grams sugar Regular Hamburger, Apple Dippers, 1% Milk 385 calories, 11.5 grams fat, 24 grams sugar In the Car/Bus Trail mix, fruit, dry cereal, string cheese 12 Turkey Sub (Light Mayonnaise), Baked Chips, Water 690 calories, 11 grams fat, 16 grams sugar 6
7 Energy In Energy Out High activity levels may cause weight loss and weakness if enough calories aren t eaten Don t choose high calorie foods without much nutritional value Nutrient-dense, energy-dense foods Cereals like granola and Grape Nuts Foods high in unsaturated fat (nuts, nut butter, seeds, avocados, salmon, mackerel) Dried fruit Add non-fat dry milk powder or cooked eggs to foods Small frequent meals help add calories USA Swimming Nutrition Tracker Analyze a food or recipe Determine your individual nutrient needs Based on your age, size, and training volume/intesity Build a menu based on your preferences and calorie needs Evaluate your food intake Track food choices and diet quality over time Find recipes Nutrition glossary Nutritional supplements such as Ensure, Boost, or Carnation Instant Breakfast Questions? References ADA SCAN. Eating During Exercise; Eating for Recovery. Clark, Nancy. Sports Nutrition Guidebook: Eating to Fuel Your Active Lifestyle. Human Kinetics: Brookline, MA Glendale Health Center. Sports Nutrition leaz.com/healthcenter/ /SPORTSNUTRITION101.pdf Nationwide Children s Hospital: Sports Medicine. Fueling Your Sport Event. Nationwide Children s Hospital: Sports Medicine. Nutrition for the Active Athlete in All of Us. 7
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