Eat Like a Champion!The octane of victory is found at your

neighborhood grocery store

Preparing for game day• Make sure nutrition complements training.– Eat enough; not to much or too little

• Main Components are:– Carbs, protein, Fat– Eat real food, supplements only as needed– Minimize high process foods– Balanced variety of foods

General Healthy Eating• Whether during training season or not a

healthy diet should be maintained throughout the year for the best results.

• Even as we discuss specific food groups a variety of colors and types of fruits, vegetables, protein, and dairy should be eaten.

• Keep as much food fresh and unprocessed as possible.– Shop around the edge of the grocery store more than in

the isle.

How much do you need?• Estimation of caloric needs for youth athletes

BoysKcal/day = 88.5-61.9(age)+PA[(26.7*wt)+(903*ht)]

+25

GirlsKcal/day = 135.3-30.8(age)+PA[(10.0*wt)+(934*ht)]

+25

Physical Activity factor: 1.4-2.21.4 – 18 holes of golf

2.2 – 2 hours of constant high intensity team sport runningWeight (wt): in kilograms (pounds÷2.2)

Height (ht): in meter (feet×0.32)

Example• 135 pound, 15 year old, female, 5 ½ foot tall,

soccer player.Weight: 135/2.2= 72.7 kgHeight: 5.5*0.32= 1.76 meterPhysical Activity factor: 1.8

1.5 hour practices 5 days a week

Estimated Energy= 135.3 - 30.8(15) + 1.8( 10×72.7 + 934×1.76) + 25Estimated Energy = 3966 kcal/day

Carbohydrates: Main Energy• Carbohydrates are your bodies main fuel source.– If fuel is low the body cannot perform or improve.– Carbs will have a greater effect on performance than protein.

• How much?– Should be either 55-70% of calories or 3-5g/lb– If sport has strength emphasis: aim for 55% or 3g/lb– If sport is running or speed emphasis: aim for 70% or 5g/lb– Example: A cross country runner needs more carbs per pound

than a lineman.

Carbohydrates• Good sources

• Grains: ½ cup is one serving; about 37-50g (150-200 kcal)– Rice, oats, bread, noodles, –Make as many of these whole grain as possible: check

ingredients• Fruits: 1 cup; 10-25g (40-100 kcal)–Most apple size fruit is about 70-110 kcal– Banana’s easily digested are most calorically dense

• Vegetables: 1 cup; 1-30 (5-120)– Should be eaten well before or after physical activity

because fiber may upset GI– Due to varying types, veggies can be used as a filler

food or as a main carb source.

Carbs Example200 lb strength athlete• 200 x 3 = 600g (2400 kcal)

120 lb speed athlete• 120 x 4.5 = 540g (2200 kcal)

– Decrease pasta and oats by one cup to reach goal.

milk 2 cups 12gOats 2 cup 110gBanana 32gyogurt 23gtoast 20gjam 2 tbs 25gbread 2 40gapple 25gpear 23gjuice 25g2 carrots 12gbanana 32ggatorade 29gchocolate milk 16oz 70gpasta 2 cup 86gbroccoli crown 8gpeach 17gmilk 12gTotal 601g

Protein: Building Muscles• Protein is important to build muscles, but

taking in too much doesn’t build them better!• Average need about 65-120 grams/day.– Light athlete who runs: 80g, Heavier strength athlete:

120g– .5-.8 grams/pounds/day– Protein supplementation is not usually necessary because

taking enough protein is not difficult.

Protein Sample Day

1 cup oats 12milk 1 cup 12egg 7yogurt greek 142 slice bread 10chicken breast 23peanuts 2 oz 7bread with jam 516oz choc milk 244 oz pork 231.5 cup spagetti 12milk 1 cup 12Total in grams 161

200 lb. male football player

Fats: Essential• Though athletes get few calories from fat

proportionally, it is an essential nutrient for a healthy body.

• Majority of athletes should simply fulfill remaining calorie needs with healthy fats.

• Nuts, oils, avocado

• Fats are calorically dense and needs should be easily met.

Figure Your Fat• 200 lb. Male football player– Kcal/day= 5843– Kcal from carbs = 3272 (818.2 grams)– Kcal from protein = 618 (154 grams)– Total of carbs and protein = 3891 kcal– Kcal left = 5843-3891 = 1952 kcal– How much fat is left? Divide kcal by 9 to find out

how many more grams are needed.– 1952 kcal ÷ 9 = 216 grams of healthy fat.

Hydration• Water is used in every function of your body.– Dehydration effects physical and metal capacity.

• How much do you need? It depends.– 8 glasses is not the golden standard.– Males need more than females.– More is needed during youth because you cannot sweat as

adequately leading to higher body temperature.– Every pound of weight loss during exercise will need 24

ounces of fluid to replace it.– Warmer conditions create a great need for fluids and

electrolytes.

Hydration• Electrolytes are part of hydration.– Sodium helps retain hydration. Low sodium will cause

water to pass through instead of helping.– Sodium is lost when sweating.

• Some individuals sweat more electrolytes than others.– Especially important during practice longer than 1 hour.– Gatorade like drinks contain sodium to help with sport

hydration.

• Urine is a big sign of hydration.– If urine is darker than pales yellow with strong odor then

you are not well hydrated.

Getting Ready to train• If you haven’t eaten in at least two hours a

100-200 calorie carb heavy snack or drink is in order.– A banana, bread with jam, granola bars, Gatorade, or

sports gels.– Your body won’t get better if you don’t give it the fuel to

be pushed to it’s limits!

• Eating before and after training sessions has been proven to give the greatest athletic gains.

Recovery• Consuming carbs and protein after intense

workouts helps to improve.– Crazy expensive and over-packed recovery drinks not

necessary.– Chocolate milk has been shown to be a great recovery

drink.• High school athletes should have about 12-16 oz. after practice

and middle school athletes should have 8-14 oz.• Chocolate milk show better results than other popular recovery

products.

• Recovery takes place throughout the day– Continue eating healthy food throughout the day for best

results

Weight• Try to reach goal weight before the season

starts or even preseason• Losing 3 lbs. or more per week will negatively

effect performance.– Losing 1-2 lbs. per week is a safe rate.– Staying at a constant weight is best.

• Trying to gain weight? Don’t just go protein crazy.– Healthy weight involves an increase of carbs, fat, and

protein– Don’t use high calorie junk food to gain weight: eat healthy!

Game-Day the Night Before• Next performance starts with todays

nourishment– Set yourself up for success.

• “Carbo-loading” is not necessary in your sports.– Game day exercise will not burn off extra calories.– Can cause one to feel “bogged-down”.– Has potential to cause GI discomfort

• A normal and well balanced meal the night before is the best bet.

Consistency• Just before a big event is not the time to try

something new– You diet should consist of safe and familiar foods

during 24 or so hours before the event.– This is also true during an event. Don’t use a sport

nutrition product you have no experience of during the game.

Game Day Breakfast• The importance of breakfast is never more

true than the morning of an event.– Again keep the food familiar and safe.– If your event is in the morning keep it easy to digest.

• Cereals, fruits, bread, and jams are usually safe bets.

• Morning events.– The less time before an event the more proportionate

breakfast should be.• If event is very early in the morning a breakfast shake can help

provide energy while not upsetting the GI.– Though you may burn more than you ate, breakfast plus

glycogen stores should be enough.

Game Day Breakfast• Later events– If breakfast can be eaten 4 hours prior to the, event a meal

containing about 600-800 kcal of carbs (150-200g) should be consumed.• About 100-150 for middle school students or lower weight girls.

– Meals should consist mainly of carbohydrates with a moderate amount of protein and fat.

– One hour prior to the even 100-250 kcal of carbs (30-60 grams) should be eaten.

Game Day Breakfast• Sample

1 Cup oatmeal with 2 oz. Raisins and 1 tbsp. brown sugar1 large banana

6 oz. nonfat yogurt2 pieces of toast with jam

1 cup Juice• Younger and lighter athletes should remove two items from

this for proper nutrition.• Pregame snack

Toast and jam, 2 oz. dried fruits, 1 large banana, sports bars, sport gels

Evening Games• A normal healthy course of meals can be

observed when a game is to take place in the late afternoon or evening.

• Be sure that the most previous meal is eaten about 4 hours before game starts for complete digestion.

• A 100-250 kcal pregame snack should still be had.

After the Games• Due to increased adrenalin an athlete may be

able to push themselves much further than in normal training.

• This makes post event recovery eating just as, if not more, important.

Supplementation

The Good, the Bad, and the Ugly

Eating When Training• During training and athletic events a sports

drink is helpful– The sodium replace what is lost and help the body retain

the water consumed.– Carbohydrates help to fuel your workout.– Low calorie sports drinks are not the best for intense

training because you need the calories.– There is not strong evidence that sports drinks with high B-

vitamin concentrations increase performance.

Nutrient Supplementation• Though many nutrition supplements exist it is

rarely necessary– Unnecessary nutrition

• Most body building products, pill packs, protein shakes– Potential necessity

• Longer or intermittent events (track or swim meets) may call for small easily digested electrolyte and carb snacks such as a gel.

• Vitamins: mostly through diet– Many products exist with added vitamins and minerals.

• They aren’t bad but expensive and unnecessary.– Athlete should easily meet needs with diet due to higher

than average food consumption.– A standard multivitamin just to be sure is fine.

Ergogenic Aides• Very few ergogenic aides on the market have

been conclusively shown to improve performance.

• The only proven and consistent ergogenic aides are creatine and caffeine.– There has not, however, been substantial enough research

for the effects of these supplements on youth for it to be advised.

Steroids• Illegal, banned, dishonest and carry health

risks.– Prolonged use causes an increase in estrogen.

• Creates an increased risk of prostate cancer.– Increases risk of cardiovascular disease.– FDA had 23 companies take steroids out of marketed

supplements due to a list of 25 side effects associated with them.

– Steroid use doesn’t always equate to increased performance.

21 years of age with history of steroid use.

Later the man suffers from sever acne conglobata.

Skin condition even after 6-weeks of antiseptic –antibiotic therapy

Was it worth it?