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Fueling Performance:The Latest in Sport
Performance Nutrition
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What is today’s game plan?
1. Fueling in today’s sport world2. Truth about carbohydrate (and how
to battle the hype)3. Timing food to maximize
performance4. Latest research on:▫ Protein and muscle▫ Carbohydrate and performance▫ Supplement use (and abuse)
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What is WINforum?
WINforum is a science-based sports nutrition resource for student-athletes, parents, coaches and professionals in the field of athletics.
WWW.WINFORUM.ORG
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What we doWe educate athletes, parents and coaches in science based sport nutrition, in an effort to enhance performance on and off the field.
•Online: www.winforum.org•Quarterly newsletter•On-site workshops•Sport Nutrition Clubs
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Follow us online
WINforum.org Facebook.com/WINforum
youtube.com/winforum@WINforum_org pinterest.com/winforum
WINforum.org/blog
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Food is good here
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Sport Nutrition is Nutrition Science
Diet or WeightLoss Nutrition
Sport NutritionVS
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Carbohydrates: the truth
Research shows 1. #1 energy source for
exercise2. Everyday carbs vs
occasional carbs3. Kenyan runners 76%
carb diet4. Low carb diets not
performance enhancing
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Protein power?
New research:• 20-25 gram “doses” of protein
best▫ Dairy, chicken, fish, meat, eggs,
hummus, bars, protein powder? • Is more better?• High protein diets not
performance enhancing
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Does fat make me fat?
• Important to time fat around training
• Plant fats best▫ Almonds, avocado,
olives, oil• Dairy fat-ok• Helpful to increase
satisfaction
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Leaner, faster & stronger athletes: 1…2…3
Timing is key1. Make breakfast mandatory2. Time meals and snacks through the
day3. “Book-end” workouts
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Interested? Check out Dan Benardot’s research on nutrient timing
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1. Eat BREAKFAST •Fill the tank- set an example▫Team breakfasts?
•30% of total energy BEFORE lunch▫Whole grain bagel w/cream cheese and
fruit▫Granola and nuts cereal w/ milk and fruit▫Toaster waffles w/peanut butter, milk and
fruit▫Microwave egg sand and yogurt▫Toaster Waffle “big mac”
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Use WINFORUM.ORG for high performance, on-the-go meal ideas
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2. EAT more when more active
•Maintains energy and muscle mass
•Eat carbohydrates AND protein every 3-4 hours
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•Prep and pack snacks and meals ▫Apple with PB▫Granola with
yogurt ▫Toast with eggs▫Ham and cheese
crackers
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TIMING meals and snacksKeep the muscle, lose the fat
• Breakfast• Snack• Lunch• Pre-Practice Snack• Practice Fuel– Sport Drink or Sports Food
• Post Practice Snack• Dinner• Snack (optional, are you hungry?)
**Time meals and snacks no more than 3-4 hours apart**
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3. “Bookend” workouts with food and water
•Eat and drink before and immediately after practices and games
•Eat two meals and a snack before practice
•Eat a recovery snack immediately after activity▫Chocolate milk▫Drinkable yogurt▫Energy Bar
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Pre-practice nutrition
•Eat familiar foods•Choose foods rich in carbohydrates,
moderate in protein, and low in fat•Allow plenty of time for food to digest▫3 hours for a large meal▫2 hours for a smaller meal▫1 hours for a snack
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Fuel during practice
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•During extended practice/game time, the body needs fuel and hydration• 30-60g Carb/hour ▫Keep the machine
fueled▫Liquid/Solid
• Drink frequently
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Post practice: REFUELING
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• Eat/drink carb and protein IMMEDIATELY post practice (= 30 minutes)• Then eat a meal (<2 hrs)•High carb, low fat, moderate protein• Include plenty of water
• REST
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Athlete case study
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16 yo multi-sport high school athlete complains of fatigue and is frequently sick. Athlete practices 10-12 hours per week and gets good grades.
1. What is the first thing to check on?2. What are next steps in helping?
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Athlete case study 2
14 yo female HS soccer player wants to lose weight. Athlete practices 10 hours per week and has 1-2 games on the weekends. When you see her eat, it is usually salads and protein.
1. What is the first thing to check on?2. What are next steps in helping?
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Can you be too healthy?Good eating gone bad
• Orthorexia disguised as healthy eating
• AKA “Clean eating”• Interrupts life• Restrictive• Usually increase in performance
then dramatic decrease (injury, fatigue, etc)
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What about supplements?
•FOOD FIRST POLICY•Multi-Vitamin for
insurance? •Omega 3 Supplement
(Fish Oil) for recovery•BE AWARE: Certain
supplements contain ingredients NOT listed
**Before taking any supplement, ask your healthcare provider**
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Sport Nutrition Cheat Sheet: The Basics
•Eat 3 meals and 2-3 snacks every day•Eat at least three foods at each meal▫Sandwich, fruit, granola bar, milk
•Combine 2 foods at snacks▫Apple and peanut butter
•Timing: Eat every 3-4 hours during the day
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Tools you can use…
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THE WINforum GAME PLAN
Find it in “Downloadable Materials” at
www.winforum.org
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MyPlate.gov• Use MyPlate as a food selection and portion guide• A healthy diet of fruits, vegetables, whole grains, lean protein and low-fat dairy
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Olympic food charts here
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WINNING nutrition = winning performance
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Want more info?
• WINforum : www.winforum.org
• Momentum Nutrition: www.momentum4health.com
• American Dietetics Association: www.eatright.org
• MyPlate: www.choosemyplate.gov
• PowerBar: www.powerbar.com
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Emily Edison, MS, RD, CSSDSports Dietitian
WINForum CoordinatorMomentum Nutrition
For more information contact: [email protected]