Allison Maurer MS, RD, CSSD, CSCS Sports Dietitian University of Tennessee
Wake up, get dressed, go to school Breakfast is a maybe OR a bagel, bowl of cereal, Poptarts or a piece of fruit Eat or drink nothing until lunch Time can range from 10:30-12:30 Slice of pizza, fries OR I forgot my lunch money Practice-from about 3-6pm Dinner-around 7pm Eat whatever, whenever Continue eating for the remainder of the night Snacks include ice cream, cookies, chips, popcorn
Athletes do not Eat breakfast Eat frequently throughout the day Stay hydrated Get enough rest Athletes do Stay out late Create large gaps between meals Take supplements that may be questionable Listen to what their friends tell them https://www.youtube.com/watch?v=tpqj53v8sp4
First and foremost, carbohydrates will fuel the muscles, but are also absolutely essential for fueling the brain Before exercise Consume a high carbohydrate snack about 1-2 hours before exercise Examples include: pretzels, crackers, granola bar, Gatorade, banana. Make sure this snack does not fill you up (about 1-2 servings) but just satisfies you During exercise Consume 30-60 grams of carbohydrates per hour of strenuous activity in the form of liquid or solid Examples are gels, chews, Gatorade, any type of bar, etc.
After exercise Consume a good carbohydrate source within 45 minutes of activity. Carbohydrates need to be paired with protein for adequate recovery Without carbohydrates before, during and after activity, athletes may experience: Dizziness Fatigue Nausea Loss of concentration Increased risk of injury Hit the wall
Before exercise, during exercise, recovery, meal times Before exercise Granola bar, slice of toast w/jelly, 1 serving of crackers, Gatorade During exercise Gatorade, power gels, chews Recovery Bagel with peanut butter, oatmeal, cereal with milk, granola bar with string cheese, yogurt smoothie, recovery bar, recovery shake Meals 1/3 of your plate-carbs, 1/3 of your plateveggies, 1/3 of your plate-protein
Needed for the maintenance and repair of muscle tissue Athletes have higher needs for protein than their sedentary counterparts NOT the body s preferred source of fuel but will be called upon in times of starvation More is not necessarily better The body can only utilize a certain amount. Whatever is left over will be stored as fat
Before exercise It is a good idea to set your body up for a workout and consume some protein before you get started. More protein may be required before strength training workouts than before cardiovascular or endurance workouts. 5-15 grams of protein is ideal before a workout. However, this depends on the intensity and duration of the workout, and the size of the athlete.
After Exercise It is absolutely essential to consume protein after a workout. Whether it is a long run, hard lift or intense practice, your body has broken down some lean mass and it needs to be replenished. You should aim for 10-20 grams of protein postworkout. This also depends on the intensity and duration of the workout and the size of the athlete. Make sure you consume carbohydrates with your protein source after exercise. One without the other is not as effective and will not help you recover completely.
Is needed for hormone production, organ protection, cell structure and maintenance This is used in conjunction with carbohydrates as a fuel source but in much smaller quantities Fat is called upon when carbohydrate stores are depleted, but it is not ideal alone Saturated and unsaturated fat McDonald s bacon double cheese burger vs. olive oil
Fat is used during exercise along with carbohydrates but the amount used depends on the duration and intensity of activity Endurance exercise 15-20 minutes, the body will begin to use fat as a fuel source High intensity exercise-sprinting, football plays, basketball fast break Carbohydrates are the primary energy source for working muscles Oxygen requirement for fat as a fuel source is very high
Fat during exercise Can cause major GI upset, diarrhea and early fatigue Heart healthy fats are an important and essential part of every diet. Heart healthy fats Peanut butter Fish Nuts and seeds Olive oil Avocado Oil based salad dressings
Students who eat breakfast have higher grades, can concentrate better and perform better on tests Breakfast provides a higher percentage of vitamins and minerals than any other meals consumed during the day ~20% of total intake is consumed at breakfast People who eat breakfast consume less fat during the course of a day Breakfast can help control weight Females are more likely to skip breakfast than males
Breakfast does not have to be large or extravagant On-the-go foods are good but watch out for nutritional value PopTarts Toaster Strudel Drive thru BUT something is better than nothing! Must get a protein, carb, fat combination PB&J on wheat Supplement drinks Carnation instant breakfast Fruit Yogurt smoothies Cereal bars Bagel with PB Cereal with milk Oatmeal with berries
Benefits of snacking Prevents overeating later in the day Helps keep metabolism revved up Provides continued energy for performance Helps with weight gain (with large snacks) Can help with weight loss (with small snacks) Assists with recovery from physical activity Helps with mental concentration A snack does not have to take much time to prepare https://www.youtube.com/watch?v=_9yokpxy4 Dg
For weight gain PB&J sandwiches Trail mix Grape nuts, granola cereal Bagels with nut butter or peanut butter High calorie energy bars Nuts, seeds Chocolate/yogurt covered raisins Fig Newtons Dried fruit For weight maintenance/loss Granola bars Pretzels Fresh Fruit Raw veggies Baked chips Yogurt, string cheese
A protein/carbohydrate combination Must be consumed within 30-45 minutes of physical activity Can help reduce soreness, increase lean mass and help prevent overeating later in the day Protein helps rebuild muscle damage. The amino acids are quickly absorbed into the bloodstream Carbohydrates help replenish glycogen stores so the body is properly fueled for the next workout Recovery is even more important if there is less than 24-hours between workouts/practices Hydration is also an important part of recovery
Gatorade shakes (make sure it is not just protein) Banana, apple with peanut butter PB&J sandwich Yogurt smoothie and graham crackers Gatorade bars, other protein bars Bowl of cereal with milk Chocolate milk https://www.youtube.com/watch?v=qp56d3lckza
Suggest small changes Set realistic goals Keep the athlete focused on the goal Focus on the positive No question/comment is dumb Don t micromanage or become the food police Don t talk about one persons food mistakes in front of the entire team
$10 billion dollar yearly industry in 2012 In 2006, more than 30% of adolescents reported using energy drinks, an increase of more than 3 million teens in 3 years Categorized as nutritional supplements, not as a food In 2007-10,068 emergency room visits In 2011-20,783
Highest risk population for adverse health effects Children, adolescents and young adults Cardiac conditions ADHD Eating disorders Diabetes Rx medications Alcohol consumers Recently discovered health effects in otherwise healthy kids Decreased bone mineralization due to high caffeine content
Average intake for an adult is between 1-3mg/kg body weight (US). FDA Limit 65mg caffeine per 12 fluid ounces Side effects Many people begin to experience side effects with intakes greater than 300mg caffeine/day Insomnia Irritability Headaches Dizziness Nausea Jittery anxiety
Other stimulants are added to energy drinks Kola nut, Guarana Additional source of caffeine Citrus aurantium, bitter orange Contain synephrine Yohimbe Interacts with anti-depressants Ma huang Plant source for ephedra Geranium Source of methylhexaneamine (banned by NCAA) Yerba mate, zsi shi, taurine, Carnitine, ginseng http://www.usada.org/substances
www.sportsrd.org Find a sports RD www.teamsnap.com/community/podcast Different interviews with professionals regarding youth sports www.momsteam.com Great resource for parents and coaches in youth sports www.gssiweb.org Gatorade Sports Science Institute