Eating for Optimal Sports Performance. 8 Important Tips. Fall 2016

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1 Eating for Optimal Sports Performance 8 Important Tips Fall 2016

3 The Success Wheel What Makes a Great Athlete? Supportive family Natural talent Love of the sport Great coaching Great coaches Hard work + practice Lots of healthy food A great attitude Enough sleep Smart recovery + lots of water

4 Tip #1: Food is fuel, like gas in a car Eat LOTS of good quality food fuel for your body!

5 Tip #2: You don t have to eat perfectly 100% of the time, but aim for at least 80% of the time. 80/20 Rule 20% 80% Healthy Food Not-so-Healthy

6 Tip #3: Stay in a Straight Line Energy State GOAL Don t go more than 3 hours without eating during the day Snack Breakfast Snack Lunch Snack Dinner Snack AVOID BREAK the FAST

7 Tip #4: Eat Balanced Meals and Snacks Carbohydrates include all fruit, vegetables and starchy foods like rice, pasta, cereal and bread. Even milk provides carbohydrate. A mix of carbohydrate and protein makes a balanced meal.

8 Optimal sports fuel IS colourful!

9 Ideal sports fuel is NOT beige in color (80-20 rule)

10 Examples of naturally colourful, decent take-out options

11 Not the right kind of colourful!

Snack Ideas All vegetables: veggies+dip, edamame, celery with cheese, baked potato skins, a salad roll, snap peas, cucumber slices, carrots All fruit: applesauce, fruit-cheese kabob, dried fruit,

12 Snack Ideas All vegetables: veggies+dip, edamame, celery with cheese, baked potato skins, a salad roll, snap peas, cucumber slices, carrots All fruit: applesauce, fruit-cheese kabob, dried fruit, fruit platter with yogurt dip Hard boiled eggs Homemade smoothies, parfaits + popsicles Grainy crackers or toast with nut butter Cereal and milk (<8 g sugar, >2 g fibre) Pita bread with hummus or tzatziki dip Tortillas with salsa Small sandwiches, wraps, quesadilla triangles Milk or chocolate milk, cheese cubes, cottage cheese, yogurt Chunks of cooked chicken, turkey or ham Mini pancakes, French toast fingers, rolled up crepes or grilled ham+cheese triangles Nuts, trail mix, popcorn, decent quality muffins, cookies and kid-friendly energy bars

13 Tip #5: Stay Well Hydrated % Performance % Dehydration

14 Water is THE BEST sports drink Carry a water bottle pretty much everywhere If you eat sweet or salty foods, drink extra water Good hydration = pee is light yellow or clear and you pee every 2 hours or so Bad hydration = tired, cramps, headache, grouchy, few trips to the bathroom Don t overdo it

15 Avoid giant drink sizes, fake colours and CRAZY sugar content

Sports Drinks Not usually needed in 60-90 minutes of exercise If using, the best sports drinks supply per 250 ml: 8-20 g carbs, 100-210 mg sodium, 15-100 mg potassium, no caffeine, no carbonation

16 Sports Drinks Not usually needed in minutes of exercise If using, the best sports drinks supply per 250 ml: 8-20 g carbs, mg sodium, mg potassium, no caffeine, no carbonation (You can make your own!) The safe daily limit of caffeine for 9-12 year olds is mg compared to 400 mg for adults! Excess = anxiety, upset stomach, shaky, increased heart rate, need for bathroom

17 Tip # 6: Maximize Recovery Drink water Eat within an hour of exercising Replace electrolytes, carbs and protein e.g. yogurt + fruit salad, oatmeal with milk, turkey+vegetable sandwich, real fruit smoothie, energy bar+fruit or a complete meal

Protein powders, supplements and recovery products designed for adults are NOT suitable for kids.

18 Tip #7: Don t be fooled by Gimmicky Ads No two athletes have the exact same food needs. What works for one might be very different than for another athlete. Protein powders, supplements and recovery products designed for adults are NOT suitable for kids. If using energy bars, note that a bar for use before exercise is different than one used during exercise, for recovery or weight gain. For general snacking, look for: 3 or more grams of fibre 6 or more grams of protein 20 or fewer grams of sugar The shorter ingredient list, the better

19 Tip #8: Help Your Parents Fuel You Help buy healthy groceries Help cook and clean up Pack your lunch and snacks Refill your water bottles Help pack for tournaments Let your parents know all of your favourite healthy foods

Example Food Intake Snack before early morning training: Yogurt, small smoothie, small bowl of cereal or 1 piece of toast or a bagel with peanut butter or jam Drink during & after training: water and

and nuts, fruit and yogurt, crackers and cheese Light meal at lunch time: meat+veg sandwich with fruit, veg and yogurt or milk Pre-training snack mid afternoon: smoothie, half a sandwich, boiled

20 Example Food Intake Snack before early morning training: Yogurt, small smoothie, small bowl of cereal or 1 piece of toast or a bagel with peanut butter or jam Drink during & after training: water and possibly a diluted sport drink Eat breakfast within one hour of finishing training: egg-vegetable scramble on toast, egg-vegetable wrap or quality cereal with fruit and milk Mid-morning snack: fruit and nuts, fruit and yogurt, crackers and cheese Light meal at lunch time: meat+veg sandwich with fruit, veg and yogurt or milk Pre-training snack mid afternoon: smoothie, half a sandwich, boiled egg+crackers Drinking during & after training: water and possibly a diluted sports drink Dinner: large, well-balanced meal (see example dinners to follow) Small snack before bed: applesauce, popcorn, toast+jam, bowl of cereal

21 Top Notch Fuel!

22 An Athlete s Eating Pattern 1. Light snack before early morning training 2. Drink during & after training 3. Eat breakfast within one hour of finishing training 4. Mid-morning snack 5. Good meal at lunchtime 6. Pre-training snack mid-afternoon 7. Drinking during & after training 8. Dinner 9. Small snack before bedtime

23 What fuels muscles? Carbohydrates (plus protein) From: vegetables, fruit and good quality grain foods like bread, cereal, pasta, rice, quinoa For: high intensity exercise, speed, power and agility A lack of carbs = reduced strength and endurance, slow reaction time, shaky, low concentration, tired, get sick more often Protein = meat, eggs, milk, lentils+legumes, nuts, seeds, tofu, fish, chicken, nut butter For growing kids, carbs are critical energy % of total calories should be carbs for 4-18 yr olds. Protein should make up 15-30% of calories and fat 25-35%.

24 Get enough carbohydrate, protein and fat each day by eating: 6 or more servings of vegetables and fruit (carbs) 5 or more servings of grain products (carbs) 2 to 4 servings of milk products (protein+carbs) 2 to 4 servings of meat or meat alternatives (protein) The average 10-12r yr old needs calories/day for growth. Just 1 hour of hard exercise expends about 930 calories!

25 1 serving of food = size of tennis ball (roughly)

26 Criteria for healthy meals 1. Include carbohydrate and protein foods in all meals+snacks (at least 3 of 4 food groups) 2. Largest portion is vegetables (or fruit) in meals 3. Include good quality items 4. Keep it reasonable in fat 5. Hydrate 6. End feeling full, not stuffed 7. Make it pleasurable

Night Before Tournament Hydrate Eat a smart dinner examples to follow Eat a high carb bedtime snack e.g. applesauce with cinnamon, crunchy nutty cereal and milk, yogurt with fruit or toast from a

27 Night Before Tournament Hydrate Eat a smart dinner examples to follow Eat a high carb bedtime snack e.g. applesauce with cinnamon, crunchy nutty cereal and milk, yogurt with fruit or toast from a fresh grainy loaf topped with real raspberry jam DO FOOD PREP sandwiches, cut fruit, vegetables, dip, crackers, cheese, energy bars, muffins, cookies, water, juice set out cooler, have ice packs ready to go in freezer. Pack unbreakable plate, bowl and cutlery. Rubbermaid bin of supplies (dishes, cereal, crackers, non-perishable foods)

28 Book Hotel Room with a Fridge and a kitchen when possible

29 Hotel Fridge BEFORE You Arrive

Cooker (chili, soup, spaghetti, stew, stirfry) Plastic

30 Hotel Fridge AFTER You Arrive Also consider bringing: Blender, cups for portable smoothies and straws Toaster Slow Cooker (chili, soup, spaghetti, stew, stirfry) Plastic zipseal bags for ice packs to bring food to rink or in car Portable cooler

31 Be aware of lousy beige-food Kid s Menus It s usually better to order off the main menu and share Hotel catering a burger, pasta or taco buffet for the team may be healthier+easier than local restaurants Research restaurant options before leaving home

Morning of Tournament Timing is key factor Food choices should hydrate, be low in fat and fibre, high in carb, moderate in protein, familiar and well tolerated If 1 hour or less fruit-yogurt

32 Morning of Tournament Timing is key factor Food choices should hydrate, be low in fat and fibre, high in carb, moderate in protein, familiar and well tolerated If 1 hour or less fruit-yogurt smoothie, cereal with berries and milk, decent muffin, or a familiar kid-friendly energy bar + WATER with all If 2 hours raisin toast with pb and banana, egg on English muffin with pear or melon slices or oatmeal with toasted walnuts and grated apple + WATER with all

Sample Breakfasts Parfait berries or kiwi with yogurt and granola Egg-vegetable scramble with whole grain toast or potatoes Smoothie frozen peaches, banana, milk, yogurt OR strawberries, tofu and

33 Sample Breakfasts Parfait berries or kiwi with yogurt and granola Egg-vegetable scramble with whole grain toast or potatoes Smoothie frozen peaches, banana, milk, yogurt OR strawberries, tofu and cranberry juice OR PB banana chocolate milk smoothie Trail mix-to-go: cereal, nuts and dried fruit Egg muffin whole grain English muffin and tomato Leftover dinner Muffin, fruit and a homemade hot chocolate French toast, yogurt and fruit PB+banana in whole grain wrap

Sample Lunches Leftover dinner Salad topped with chickpeas, kidney beans, chopped egg, cubed ham, canned tuna, salmon, shrimp or leftover chicken Black bean, rice and corn salad topped with grated

34 Sample Lunches Leftover dinner Salad topped with chickpeas, kidney beans, chopped egg, cubed ham, canned tuna, salmon, shrimp or leftover chicken Black bean, rice and corn salad topped with grated cheese Soft-tortilla wrapped around leftover meat and vegetables Tuna, peppers and pineapple in a whole wheat pita Meat and vegetable sandwiches Bean and vegetable soup Vegetable-pasta salad topped with protein To all, add fruit, veggies, milk cheese and/or yogurt + optional small treat

Sample Dinners Roasted potatoes, vegetables and meat Homemade fish, chips and healthy coleslaw Sushi salad rice, seafood, vegetables Breakfast for dinner (eggs, toast, vegetables) Homemade chicken

35 Sample Dinners Roasted potatoes, vegetables and meat Homemade fish, chips and healthy coleslaw Sushi salad rice, seafood, vegetables Breakfast for dinner (eggs, toast, vegetables) Homemade chicken fingers, fries, veggie sticks and dip Mini Thanksgiving: roasted chicken, potatoes, vegetables Tofu or shrimp vegetable kabobs with rice or pasta Fried rice with vegetables, chicken and/or egg Pesto pasta with green beans and tuna Chili, whole grain buns and salad OR healthy burgers

Dessert Ideas Fruit crisps apple rhubarb, peach blueberry, pear cranberry Warm applesauce with cinnamon Angel food cake with fresh fruit, Greek yogurt or frozen yogurt Rice pudding, tapioca or

36 Dessert Ideas Fruit crisps apple rhubarb, peach blueberry, pear cranberry Warm applesauce with cinnamon Angel food cake with fresh fruit, Greek yogurt or frozen yogurt Rice pudding, tapioca or custard Hot chocolate made with milk + a marshmallows Steamed milk and a cookie Fresh fruit watermelon, papaya, melon, strawberries Grilled fruit kebobs Fruit and dark chocolate fondue Fruit salsa with baked cinnamon tortillas Sorbet or frozen yogurt Fruit-filled crepes

37 Practice! See what works best for you in training Do not eat anything new right before key games/events

Homemade Sports Drink Recipe 2 Tbsp white sugar 1/8 tsp salt 2 Tbsp boiling water 2 Tbsp orange juice* 1 Tbsp lemon juice 1¾ cup cold water 1. Combine sugar and salt in a bowl or jug.

38 Homemade Sports Drink Recipe 2 Tbsp white sugar 1/8 tsp salt 2 Tbsp boiling water 2 Tbsp orange juice* 1 Tbsp lemon juice 1¾ cup cold water 1. Combine sugar and salt in a bowl or jug. Add boiling water and stir until sugar and salt are dissolved. 2. Add remaining ingredients, stir well and keep in fridge until needed. *any flavour of unsweetened real fruit juice can be used Per 250 ml: 58 calories, 158 mg sodium, 42 mg potassium, 15 g carb, 0 protein, 0 caffeine Courtesy of: Nancy Clark s Sports Nutrition Guidebook

39 Super Sports Foods This list is not all-inclusive. Eat a VARIED diet. Homemade (HM) is usually best AND the more vegetables the better! Fruit+Yogurt Smoothies Salmon+Green Vegetables A wide variety of fruit Tofu or Vegetarian Protein Rice Pudding+HM desserts Salmon+Whole grains Chicken+Vegetable Stirfry HM Egg+Potato Combos Lentils and ALL legumes All berries HM or quality Pizza Oatmeal, quinoa+whole grains HM Muffins+Cookies HM Meat+Vegetable Burgers Avocadoes

hemp hearts Bananas and 100% fruit juice Uncooked oatmeal and ground

40 Adding Healthy Calories to Smoothies Full-fat dairy like whole milk, cottage cheese or 9% yogurt Avocado Coconut oil Nut butters, flaxseeds, hemp hearts Bananas and 100% fruit juice Uncooked oatmeal and ground almonds Breakfast drink powder Occasionally: ice cream When older: protein powders

41 Protein Guidance Remember that protein comes from: meat, legumes, fish, chicken, eggs, nuts, nut butter, tofu, soy foods, milk, cheese, yogurt and small amounts in whole grain and other foods. Daily goals: 34 grams for 13-year-old children 46 grams for girls ages 14 to grams for boys ages 14 to 18 Kids and Protein Powder: What You Should Know: o-protein-powders/2015/09/22/a5589dae-5e0c-11e e49273f05f65_story.html#comments 4 Muscle-Building Supplements That Don t Work: gn=newsletter

42 For more information Patricia Chuey patriciachuey.com

Apples (red or green) Peaches, Nectarines Oranges Grapefruits Plums. Pears Grapes Bananas Watermelons Kiwis

Apples (red or green) Peaches, Nectarines Oranges Grapefruits Plums. Pears Grapes Bananas Watermelons Kiwis Nutrition Eating good food is a very important part of every single day. Nutrition is what keeps your body going whether you are playing baseball or swimming, while you are walking to practice and even