FUELING THE YOUTH ATHLETE

Transcription

1 FUELING THE YOUTH ATHLETE NUTRITION STRATEGIES TO OPTIMIZE PERFORMANCE LUKE COREY, REGISTERED DIETITIAN INTRODUCTION 01 LUKE COREY REGISTERED DIETITIAN (RD) & SPORTS NUTRITIONIST EXPERIENCE: + 8 years as a Registered Dietitian s of patients, clients and athletes + Youth, High School, College, Recreational Adults & Professional Athletes + Supported players from the NBA, WNBA, NHL, MLB, NFL, MLS & Olympics + Provided corporate wellness to dozens of organizations (LA Lakers) + Travelled the world supporting athletes and teams (Brazil) + Written articles various publications (Wall Street Journal) + Appeared on radio, television & podcasts

2 QUESTION 02 WHAT DO THESE ATHLETES HAVE IN COMMON? AGE - 41 AGE - 33 AGE - 33 AGE - 37 WHAT DO THESE ATHLETES HAVE IN COMMON? THEY CREDIT GOOD NUTRITION FOR ENHANCING PERFORMANCE, RECOVERING FROM INJURY & EXTENDING THEIR CAREERS AGE - 41 AGE - 33 AGE - 33 AGE - 37

3 THE POWER OF NUTRITION 03 7 THE POWER OF NUTRITION + ATHLETIC PERFORMANCE + ACADEMIC PERFORMANCE + INJURY RECOVERY + GROWTH & DEVELOPMENT + & MUCH MORE! THE POWER OF NUTRITION RISK OF DISEASE/DISORDER STRENGTH & POWER (Type II Diabetes) (Compete Harder) COGNITIVE FUNCTION JOINT HEALTH (Focus, Concentration) (Prevent Knee Pain) ENERGY & ENDURANCE RISK OF INJURY (Better Running Permance) (Longevity) TISSUE QUALITY EXERCISE CAPACITY (Muscle, Skin, Nails, Hair, Teeth) (Recovery from Game/Practice) MUSCLE MASS SLEEP QUALITY (More Muscle = Better Permance) (Longer & Deeper Sleep) FAT MASS GROWTH & DEVELOPMENT (Less Fat = Better Permance) (Brain & Body)

4 CURRENT HABITS 04 CURRENT HABITS + More than 50% of adolescents eat less than the daily recommended # of fruit & vegetable servings + Fewer than half of adolescents are adequately hydrated during the day + 3/4 of adolescents eat fast food at least once a week % of adolescents skip breakfast daily EATING LOW NUTRIENT FOODS CONSUMING LARGE PORTIONS SKIPPING MEALS & SNACKS DEHYDRATED/POOR FLUID SOURCES *National Health and Nutrition Examination Survey (2016) *Journal of Adolescent Health (2016) CURRENT HABITS WHAT THIS MEANS: + Increased risk of nutrient deficiency Decreased energy & endurance, Poor tissue quality (muscle, skin, hair, teeth), Poor sleep habits + Impaired physical and mental permance (athletic & academic) + Higher incidence of obesity and overweight (1/3rd of adolescents are overweight) + Increased risk of injury (acute & chronic)

5 TYPICAL NUTRITION HABITS DO NOT MEET NUTRITION NEEDS NUTRITION HIERARCHY (BUILD A HOUSE) PRE-PERFORMANCE DURING-PERFORMANCE PERFORMANCE POST-PERFORMANCE NUTRITION SUPPLEMENTATION EATING SCHEDULE FOUNDATIONAL KEY NUTRIENTS NUTRITION FOOD SELECTION HYDRATION (THE BASICS) FOUNDATIONAL NUTRITION HABITS TYPICAL HABITS OPTIMAL HABITS EATING LOW NUTRIENT FOODS EATING NUTRIENT-RICH FOODS CONSUMING LARGE PORTIONS CONSUMING HEALTHY PORTIONS SPORADIC EATING PATTERNS REGULAR EATING PATTERNS DEHYDRATED/POOR FLUID SOURCES WELL-HYDRATED/GOOD FLUID SOURCES

6 05 FOUNDATIONAL NUTRITION NUTRITION HIERARCHY PERFORMANCE NUTRITION FOUNDATIONAL NUTRITION (THE BASICS) EATING SCHEDULE KEY NUTRIENTS FOOD SELECTION HYDRATION 4 FOUNDATIONAL NUTRITION HABITS EATING SCHEDULE FOOD SELECTION KEY NUTRIENTS HYDRATION

7 EATING SCHEDULE + Energy spikes & crashes + Sleepiness + Poor permance (athletic & academic) + Poor food choices + Consistent energy + Good focus & concentration + Optimal permance + Healthy food choices EATING SCHEDULE PLAN AHEAD: + Write down schedule the day or week Class schedule, practices, games, etc + Identify fueling opportunities every 2-3 hours 6:30am 7:00am 8:00-9:15am AM 9:30am 9:30-11:15am 11:30am 12:30-1:15pm PM 2:30pm 2:30-3:15pm 3:30-5:00pm 5:30pm 6:30-8:30pm Evening 8:30pm 10:00pm EATING SCHEDULE PLANNING AHEAD OF TIME: + Helps you manage time better + Makes it easier to prepare meals + Helps you avoid unhealthy choices + Ensures your body & brain are fully fueled + Helps you avoid going hungry + Powers permance (athletic & academic) TAKE 5 MINUTES EACH DAY TO PLAN OUT & PACK MEALS FOR THE NEXT DAY

8 3 KEY NUTRIENTS PROTEIN + CARBS FRUITS & VEGETABLES + Builds new lean muscle Fuel the body & brain Support heart & brain health Keep muscle, tissue & bone Main energy source when Keeps the body functioning exercising Protects the body from disease Helps the body recover after a Critical injury recovery game or practice Helps the body repair itself after a strong Supports growth & development Enhances power output Crucial injury recovery game or practice STRENGTH & POWER FUEL & ENERGY PROTEIN = ENGINE SUPPORT & HEALTH CARBS = GAS FRUITS & VEGETABLES = OIL, FLUIDS & AIR (PIT CREW) KEY NUTRIENTS EXAMPLE: + Breakfast = Protein + Carb + Fruit + AM Snack = Protein + Fruit + Lunch = Protein + Carb + Vegetable + PM Snack = Protein + Vegetable + Dinner = Protein + Carb + Vegetable + Fruit + Evening Snack = Protein + Fruit INCLUDE ALL 3 KEY NUTRIENTS WITH EVERY MEAL (SNACKS: 2 OF 3)

9 FOOD SELECTION PROTEIN FRUITS & VEGETABLES CARBS ANIMAL & PLANT SOURCES RAINBOW OF COLORS GRAINS & STARCHES Animal Eggs Fish/Seafood Chicken Turkey Beef Pork Milk Greek Yogurt Yellow Peppers Corn Pears Pineapple Bananas Orange Nectarines Oranges Squash Sweet Potato Purple Blueberries Blackberries Eggplant Cabbage Green Spinach Kale Broccoli Asparagus Kiwi Grapes Plant Nuts Seeds Beans Lentils Tofu Tempeh Chickpeas Oats Whole Wheat Bread Whole Wheat Pasta Brown Rice Barley Couscous Quinoa Whole Grain Cereal Whole Wheat Tortilla Whole Wheat English Muffin Red Beets Tomatoes Strawberries Raspberries White Onions Mushrooms Cauliflower FOOD SELECTION SIMPLE SWAPS Greek Yogurt Regular Yogurt Whole Grain Crackers Goldfish Whole Grain Cereal Fruit Loops Oatmeal Pancakes Trail Mix Cookies Fruit Chips Wheat Pasta White Pasta Bacon/Sausage Eggs Sweet Potato White Potato Chicken Wrap Burger & Fries FIND WAYS TO UPGRADE EACH MEAL & SNACK (CHOOSE PERFORMANCE-ENHANCING FOODS)

10 HYDRATION THE HUMAN BODY IS ~75% WATER + GOOD Hydration + POOR Hydration/Dehydration Improves heart health Headaches Improves nutrient distribution Constipation Improves energy levels Fatigue Protects the joints Joint & Muscle pain Improves tissue quality Reduced athletic permance Supports growth and development Impaired cognitive function Improves cognitive function (Brain is 90% water) DEHYDRATION HAS THE SINGLE GREATEST IMPACT ON PERFORMANCE! HYDRATION HOW TO CALCULATE YOUR HYDRATION NEEDS: + Measure your body weight (in pounds) + Divide body weight in half DRINK HALF YOUR BODYWEIGHT IN OUNCES OF WATER EACH DAY = ounces of water your body requires daily EXAMPLE: lbs/2 = 70 ounces of water per day SOURCES: WATER Coffee or tea (no cream or sugar) Sugar-free iced tea Lemon water Flavoring agent (Mio, Crystal Light) 06 PERFORMANCE NUTRITION

11 NUTRITION HIERARCHY PRE-PERFORMANCE DURING-PERFORMANCE PERFORMANCE POST-PERFORMANCE NUTRITION SUPPLEMENTATION FOUNDATIONAL NUTRITION (THE BASICS) PERFORMANCE NUTRITION HABITS PRE-PERFORMANCE DURING-PERFORMANCE POST-PERFORMANCE SUPPLEMENTATION PRE-PERFORMANCE GOAL: FUEL THE BODY FOR MAXIMUM PERFORMANCE (TOPPING OFF THE TANK) HOURS BEFORE = Protein + Carb + Fruit Whole grain cereal, milk, strawberries Greek yogurt, granola, blueberries Whole wheat toast, eggs, fruit smoothie Peanut Butter & Jam Sandwich with Orange HOUR BEFORE = Protein + Fruit Fruit Greek yogurt Trail mix Hummus & Crackers EXPERIMENT WITH DIFFERENT FOODS & FIND WHAT WORKS BEST

12 DURING-PERFORMANCE GOAL: RE-FUEL & RE-HYDRATE THE BODY FOR THE SECOND HALF (PIT STOP) MIN = WATER MIN = Carb + WATER DRINK MORE WATER THAN USUAL IF HOT TEMPERATURE, HIGH HUMIDITY OR AT ALTITUDE Sports Drink Orange Juice Granola Bar Banana Orange Slices Pretzels Grapes POST-PERFORMANCE GOAL: RE-FUEL, RE-BUILD & RE-HYDRATE THE BODY FOR THE NEXT PERFORMANCE HOUR AFTER = Protein + Carb Fruit Smoothie with Greek Yogurt PACK A RECOVERY SNACK FOR EVERY GAME, PRACTICE OR WORKOUT Chocolate Milk Protein Shake Banana with Peanut Butter HOURS AFTER = Protein + Carb + Fruit/Vegetable Sub sandwich with chicken, turkey, beef, vegetables Beef, sweet potatoes, vegetables Chicken stir-fry with brown rice Wheat pasta with ground turkey sauce, salad SUPPLEMENTATION SUPPLEMENTS WORK BEST IN CONJUNCTION WITH A HEALTHY DIET + Safe Supplements Multivitamins Fish Oil Probiotics Protein Powder Electrolytes Creatine (16 years or older) ALWAYS LOOK FOR A PRODUCT THAT HAS BEEN 3rd PARTY TESTED (NSF)

13 07 INJURY RECOVERY INJURY RECOVERY GOAL: SPEED UP HEALING & TISSUE REGENERATION + Most common injuries: Soft Tissue (sprains, strains, tears, contusions, tendinitis, bursitis) Average recovery time = 1-6+ weeks Fractures Average recovery time = 6+ weeks Traumatic Brain Injuries (concussion, brain contusion) Average recovery time = 1-3+ weeks + Nutrition interventions may reduce recovery time by 10-30% INJURY RECOVERY 3 STAGES OF HEALING:

14 INJURY RECOVERY + STEP 1 - Master the Basics + STEP 2 - Modify Injury Inflammation (stage 1) Include anti-inflammatory foods salmon, walnuts, chia seeds, flax seeds, olive oil, avocado, fish oil Include antioxidants & bioflavonoids (immune support) garlic, pineapple, blueberries, green tea, turmeric INJURY RECOVERY Proliferation & Remodeling (stages 2 & 3) Increase protein intake by up to 50% eggs, chicken, fish, beef, pork, turkey, beans, lentils, milk, cheese, Greek yogurt, protein powder, etc Include key micronutrients fruits & vegetables, grains, dairy + STEP 3 - Foods to Avoid (all stages) Fried or High-Fat foods, Added Sugars, Highly-Processed Foods, Alcohol Delay recovery process & Increase risk of re-injury 08 SUMMARY FOCUS ON NUTRITION TO HELP SPEED UP RECOVERY FROM INJURY

15 PUTTING IT ALL TOGETHER PLAN OUT EATING SCHEDULE IDENTIFY KEY NUTRIENTS SELECT HEALTHY FOOD OPTIONS Breakfast AM Snack Lunch PM Snack Dinner Evening Snack Protein Vegetables Fruit Carbs Lean Proteins Colorful Vegetables Colorful Fruit Whole Grains/Starches MAKE IT A HABIT REPEAT Every Day HYDRATE Half your Body Weight in Ounces of Water MODIFY FOR PERFORMANCE OR INJURY All Stages PUTTING IT ALL TOGETHER Breakfast (7:00am) - Whole Grain Cereal with Milk & Strawberries AM Snack (9:30am) - Apple Slices & Peanut Butter Lunch (11:30am) - Grilled Chicken Wrap with Spinach, Vegetables & Banana PM Snack/Pre-Permance (2:30pm) - Peanut Butter & Jam Sandwich, Orange GAME/PRACTICE (3:30-5:30pm) - Water & Banana Post-Permance (6:00pm) - Protein Shake Dinner (6:30pm) - Salmon, Brown Rice & Asparagus Evening Snack (8:30pm) - Greek Yogurt & Blueberries MAKE A GROCERY LIST & GO SHOPPING SUPPORT FROM COACHES 6 KEY STEPS: 1. Ask questions 2. Assess 3. Educate 4. Create an action plan 5. Execute 6. Support PLAN OUT MEALS & SNACKS THE DAY BEFORE (CHOOSE PERFORMANCE-ENHANCING FOODS)

16 TIPS FOR COACHES EXAMPLE (Coach & Athlete): + Question - (Coach) What did you have breakfast today? (Athlete) Cereal and milk + Assess - It looks like you are missing a fruit or vegetable at breakfast + Educate - Did you know that fruits & vegetables contain nutrients that help you run faster & farther. They also help your brain function better while you re in class. Here s a resource that describes the best fruits & vegetables to eat. + Action Plan - Let s plan out your breakfast tomorrow and we will make sure to include a fistful of fruit + Execute - Here s your plan in writing and now it s up to you to execute it + Support - Let s check back in tomorrow to see how you did CONNECT NUTRITION TO PERFORMANCE (ATHLETIC & ACADEMIC) SUMMARY + It starts with you Talk to the athlete about nutrition, provide education + Make it easy Focus on a few tasks at a time (Ex.start with hydration) + Connect nutrition with permance (or any other goal they have)... Help them understand that nutrition is just as important as their training + Check in on a regular basis Ask questions + Get the parents involved Education sessions, conversations, etc + Do it yourself Make changes to your own nutrition 09 EATING ON A BUDGET

17 EATING ON A BUDGET VS VS FAST-FOOD MEALS: PROCESSED MEALS: HEALTHY MEALS: $15/day $6.50/day $7.50/day THANK YOU! QUESTIONS? LCOREY@TEAMEXOS.COM