refuel. rebuild. recover

REFUEL. REBUILD.

RECOVER

.Adapted from University of Miami Athletics – UNutrition

Laura HutchinsonMaria DiNello

Dietetic InternsBenedictine University

Why is Nutrition Important?

• Nutrition gives the energy to train.

• Nutrients are the building blocks of muscle.

Macronutrients

• CARBOHYDRATE– High intensity, fast energy

• FAT – Low intensity, slow energy

• PROTEIN – Muscle repair

R3 Model

• REFUEL• Carbohydrate (50% )

• REBUILD• Protein (25%)

• RECOVER• Fresh fruits and vegetables (25%)

REFUEL

• Carbohydrates refuel your muscles.

• Carbohydrates are digested and absorbed very quickly.

• Recommend: At least 2.5 g/lb/day.

• At least half of your carbohydrates should be whole grains.

REBUILD

• Lean protein is used to rebuild muscles.

• High quality proteins repair muscle and allow it to grow.

• Recommend: .6 g/lb/day

• Digest slowly – eat at least two hours before training.

RECOVER

• Aim for >7 servings of fresh fruits and vegetables daily.

• Fresh fruits and vegetables supply some fuel for energy, but more importantly they supply the vitamins, minerals, and antioxidants to• Speed healing• Speed recovery• Prevent illness

Foods to Avoid

• Fried and greasy foods

• Heavy sauces/dressings

• Sugary foods/concentrated sweets

• Alcohol and carbonated beverages

• Fast food

Meal Timing

• Eat frequent meals and snacks throughout the day• Snacking will maintain energy levels and

promote muscle growth.

• Avoid skipping meals, and do not go more than three hours without eating.

• The most important meals/snacks:• Breakfast• Pre-Training Meal/Snack• Post-Training Snack then Meal

Pre-Game Meal

• 3 to 4 hours before game

• High in quality carbohydrate and lean protein.

• Low in fiber and fat.

• Hydration• 17-20 oz of water or sports

drink 4 hours prior to game.• 5-10 oz of water or sports

drink 30 minutes prior.

Half-Time Snack

• Quality carbohydrate

• Low in fat, fiber, and protein.

• Granola bars, crackers, high carbohydrate/moderate protein energy bars, dry whole grain cereal, fruit, smoothies, low-fat fruited yogurt

• Hydration• Depends on sweat rate – average

5-10 oz of water or sports drink every 15-20 minutes.

Post-Game Snack and Meal

• Eat a snack within 30 minutes of post game• Quality carbohydrate

and lean protein.

• Within 2 hours after game, eat a meal high in quality carbohydrate, lean protein, and heart healthy fats (nuts, avocadoes, fatty fish)

Hydration

• Hydration should be adequate so urine is a pale yellow color.

• Drink water throughout the day, and water/sports drinks during practice or games.

• Include some sodium-rich foods for losses in sweat.

Snack Ideas

• Pretzels with peanut butter

• Low fat milkshake/smoothies

• Wheat bagel with peanut butter

• Baked potato with chili

• Granola and yogurt

• Yogurt with fruit and nuts

• Low fat cheese sticks with whole grain crackers

• High calorie granola/energy bars

• Almonds, walnuts, peanuts, fruit

• Instant breakfast drinks• 8 oz of low fat chocolate

milk and a banana• Whey protein shakes made

with low fat milk or almond milk

Nutrition Services

• Laura Hutchinson and Maria DiNello are the dietetic interns available for nutrition counseling. We can help with• Weight Gain• Weight Loss• Muscle mass gain• Meal planning• General healthful eating• And more!

Contact

Laura Hutchinson – Dietetic Intern

laurahutch21@gmail.com

Maria DiNello – Dietetic Intern

marialynn1632@gmail.com

References

Academy of Nutrition and Dietetics. (2013). Sports Nutrition Care Manual: Team Sports Athletes. Retrieved from http://www.nutritioncaremanual.org.

Dunford M., Doyle J.A. (2012). Nutrition for Sport and Exercise. Belmont, CA: Wadsworth, Cengage Learning.

Musto T. (2013). [CanesAllAccess]. MindGames (E59): U Nutrition. Retrieved from https://www.youtube.com/watch?v=zmhhXGV7LFU.

Rosenbloom C.A., Coleman E.J. (2012). Sports Nutrition: A Practice Manual for Professionals. Academy of Nutrition and Dietetics.