Nutrition for Athletes Fueling for Football Season Molly Max9ield, RD, CD 62 nd Medical Squadron- Health and Wellness Center molly.j.max9ield.ctr@mail.mil
Performance Nutrition Nutrition is critical to performance! Why? Gives you optimal body fuel (energy) Impacts your strength, speed, stamina, and recovery Can take you to that next level!
55/15/30 You should be getting 55% of your calories from carbohydrates, 15% from protein and 30% from fat Translation: each meal should be 2/3 carbs, 1/3 protein with emphasis on moderate fat CARBS FAT PROTEIN
Carbohydrates Your MAIN energy source Short bursts of intense exercise uses carbohydrates as main energy source (basketball, soccer, football, etc.) What should you eat? Bagels, mashed potatoes, fruit (fresh), pretzels, pasta, rice Make half your grains whole grains! E.g. whole wheat bread instead of white bread, brown rice in place of white rice, whole wheat pasta over enriched pasta
Usually over consumed by athletes Even though protein is important for muscle building and maintenance, a small amount will suf9ice What are some good sources? Lean red meats (look for loin and round in the name), poultry (non- breaded), 9ish, eggs, cheese, yogurt, dried beans, nuts, soy products Do you need a protein supplement? Depends on your diet Protein
Whey Protein What is it? By product of cheese production A mixture of globular proteins that are isolated from whey Bene9its: shown to increase lean body mass and strength. Has high concentration of branch chain amino acids that help repair lean muscle tissue following a workout Most bene9icial to take in the morning and/or immediately after exercise
Fat Most athletes eat too much fat. They get it from fast food, processed foods, etc. Choose lower fat foods Instead of fried chicken, choose baked or grilled chicken Instead of french fries, choose mashed potatoes Instead of ice cream, go for some low fat yogurt Healthy fats include: nut butters, salmon, olive oil, avocados, nuts, etc. Be cautious: NEVER eat a high fat meal or snack right before exercise. You will end up feeling slower, fatigued, and it may cause some abdominal discomfort
Choose carbohydrate rich snacks/meals with small amounts of protein Avoid high fat and high 9iber foods 3-4 hours before eat: Peanut butter and honey on toast and instant breakfast drink Oatmeal with brown sugar, almonds, skim milk and banana Turkey and Swiss sandwich with fruit and a sports drink Pre- workout
Pre- workout 30-60 minutes before consume: Sports drink or water Sports gel Sports beans or gummies Sports bar Piece of fruit or jam sandwich
Post workout Restore 9luid and electrolytes (sodium and potassium) lost in sweat with sports drinks (general rule: for every lb. lost, drink 24 oz. of 9luid) Replace muscle fuel with carbohydrates Eat protein to aid in repair of muscle tissue Sample snacks: peanut butter crackers, trail mix, yogurt with cereal, fruit and pretzels, bagel with cream cheese, sports bar, graham crackers with peanut butter, low fat chocolate milk and a banana
Post workout Sample meals: Rice with beans, cheese, salsa, avocado, whole grain tortilla chips and a whole wheat tortilla Stir- fry with steak, veggies, and brown rice Salmon, green beans, and rice Burger with fries Pasta with chicken and veggies
Ideally, you should prepare for football season in advance. Hydration and nutrition are HUGE during this time. Some athletes need up to 8,000 calories during these days! 1 month before, start increasing your 9luids and focus on eating at least 3 meals a day plus a pre and post exercise snack During two- a- days, eat 3 meals, plus 3 snacks in between DO NOT SKIP MEALS Two- A- Days
Two- A- Days Monitor protein intake during this time because too much protein can be stored as fat and may dehydrate you Sodium intake should be increased to prevent cramping Fluid requirements: 16 oz. sports drink 1 hour before practice 20-40 oz. of water or sports drink per hour of practice 24 oz. 9luid for every 1 lb. lost during exercise 8-16 oz. of water should be consumed at every meal!
Supplements Some supplements can be bene9icial for athletes, while others are not. Below is a list of supplements that are approved by the FDA that are recommended for athletes Multivitamin Fish Oil: contains omegas 3s which decrease in9lammation in the body Whey protein Beta alanine: a naturally occurring amino acid in your body that delays muscle fatigue, and promotes muscle endurance Glutamine: an amino acid that regulates protein synthesis and breakdown BCAAs (branch- chain- amino- acids): promotes workout recovery
Energy Drinks Risks of Energy Drinks Increased heart rate Increased blood pressure Anxiety Nervousness Abnormal heart rhythm Sleep Disturbances Dependence BOTTOM LINE: THEY AREN T NEEDED!!!!
Calorie Goals All depends on athlete Most players will need anywhere from 5,000-10,000 calories a day How can you make sure you are getting enough? Log your food on this free website at www.my9itnesspal.com Log your foods on smart phone using ilose app.
Trying to Add Weight? Replace low or no calories beverages with juice, milk, and sports drinks Snack often (every 3 hours) Add nuts to cereal or salad Eat bagels instead of bread Increase cheese, lunch meats, and yogurt Look for whole milk products Do NOT increase your calories with fast food or soda!
Sleep Too many of us aren t getting enough sleep! Aim for 9 hours a night Avoid caffeine after 1 pm Turn off the computer, TV and phone before bed More sleep = more energy = better performance!
Tips to Remember 1. Never skip meals! You need the energy and the only way you can get energy is through food! 2. Do not restrict carbohydrates. This is your main fuel source! 3. Choose lower fat food choices 4. Avoid energy drinks and soda 5. Stay hydrated! 6. Get at least 8 or more hours of sleep a night 7. Decrease the grease in your diet! 8. Eat clean, train dirty!!!
Resources http://www.bodybuilding.com/fun/ md53.htm http://www.my9itnesspal.com http://fnic.nal.usda.gov/lifecycle- nutrition/ 9itness- and- sports- nutrition
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