Lizzie Kasparek, MS, RD, CSSD, LN Sports Dietitian

Transcription

1 Lizzie Kasparek, MS, RD, CSSD, LN Sports Dietitian

2 Performance Starts With Fuel No time Not hungry Nothing to eat Athlete responsibility: Develop nutrition habits that support high-level performance. High energy requirements based on training volume. The calories you eat fuel your workouts and competitions. Skipped meals = performance Front-load your diet. Breakfast and lunch = largest meals Eat with a purpose!

3 Carbohydrates = Fuel 1/3 to ½ your plate 1 fist = 1 cup = 1 serving Cooked pasta Cooked rice/quinoa Cereal Oatmeal Potatoes 1 piece of bread/bun More carbs needed during training days (2+ fists)

4 Why carbs are important for athletes: Carbohydrates are stored in the body as energy Helps spare protein for muscle recovery/growth Especially important for longer/more intense workouts, race day Choose: Vegetables, fruits, pasta, bread, oatmeal, cereal, beans, potatoes Reduce: soda, candy, cookies, pastry, white bread, energy drinks, sports drinks

5 Carbohydrate Loading More important for exercise >90 minutes Carbohydrates are still important Dial down the portion of pasta Build a balanced plate Make room for protein on the plate Choose a healthier sauce (marinara) Go light on the cheese Don t eat until overstuffed

6 PROTEIN Build and Repair ¼ of your plate 1 serving = 4-6 ounces = 1 palm or a deck of cards CHOOSE GRILLED ROASTED BAKED UNBREADED LOSE CRISPY CRUNCHY FRIED BREADED

7 PROTEIN Build and Repair Smaller amounts of protein spread through day best way to stimulate muscle protein synthesis g/meal g/snack and post-workout Choose: Lean beef, chicken, tuna, milk, Greek yogurt, cottage cheese, eggs, whey protein isolate

8 FRUITS AND VEGETABLES - Protect Antioxidants + antiinflammatory compounds The more, the better! ¼ to ½ the plate Add color to your plate 1 fruit or vegetable at each meal/snack

9 HEALTHY FATS/OILS Protect + reduce inflammation 1-2/1-2 tablespoons/thumbs per meal Oil-based dressing Peanut butter/almond butter Guacamole ¼ cup nuts (almonds, peanuts, cashews, mixed nuts) ½ avocado Fatty fish (salmon, tuna, sardines) Need more calories: add more servings!

10 20-30 grams In-season, hard workout day Off-season, easy day

11 Fueling the End of the Day 7 AM Apple 3:30 PM PRACTICE + LIFT 6 PM Lasagna Breadstick Milk PM SLEEP? 12 PM Crispy chicken sandwich Carton of milk 5:30 PM Whey protein with water 10 PM Oreos Ice cream

12 Front-Loading Your Diet Eat every 3-4 hours + HYDRATE 7 AM 2 slices whole grain toast with peanut butter 2-3 eggs Banana Milk 3:00 PM PB&J 9 PM Greek yogurt with blueberries 12 PM Grilled chicken sandwich with vegetables Side salad Cut up fruit Carton of milk 3:30 PM PRACTICE + LIFT 6 PM Lasagna Breadstick Cooked vegetables Milk 10 PM SLEEP

13 Example Day of Eating HS Athlete TIME Breakfast Lunch Pre-Practice Snack Dinner Optional snack FOODS Whole grain cereal/oatmeal with milk Greek yogurt Banana + peanut butter School lunch: grilled chicken sandwich with lettuce, tomato, onion Cooked vegetables Apple + a yogurt Milk PB&J Or: KIND Bar + a banana Or: a Clif bar, Trail mix, Pretzels + string cheese, Spaghetti with marinara meat sauce + shredded cheese, wheat roll + steamed broccoli + glass of milk (optional) Greek yogurt + berries + granola or nuts

14 Hydration Weigh before and after practice For ever lb. lost, drink oz. water Over an hour/very intense practice sports drink Urine color

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16 Pre-Workout Mostly carbohydrates Meal 3-4 hours before Turkey sandwich with an apple, yogurt Rice/pasta with pasta sauce and a small chicken breast Snack mins before Oatmeal with a banana and milk Cereal with milk and fruit Yogurt with granola and berries PB&J + milk Mini snack 30 mins before (early morning workout/meet) Energy/granola bar, piece of fruit, fig bars, dry cereal NOTHING NEW Hydrate

17 Post Workout: The 3 R s Refuel Mostly carbs RECOVERY Rehydrate Repair

18 Healthy Snacking After school, pre-workout, post-workout, on the bus CARBOHYDRATE Fresh fruit (bananas, apples, grapes, berries) Vegetables (carrot sticks, broccoli, sweet peppers) Applesauce Fruit leather Granola bars Pretzels Bagels Cereal/granola Toast Crackers PROTEIN Peanut butter Cheese sticks Cottage cheese Greek yogurt Hard-boiled eggs Pumpkin seeds Almonds Sunflower seeds Tuna packs/cans Hummus Mixed nuts Deli meat Edamame Whole grain toast + almond butter + banana Hard-boiled egg + string cheese PB&J on whole grain toast Beef jerky + apple Celery + PB + raisins Baby carrots +hummus Tuna packet + crackers Trail mix made with nuts + dried fruit Avocado + toast Whole grain waffle + peanut butter Sweet potato + nut butter Mozzarella + cherry tomatoes Mini bagel + jam/honey Granola bar (KIND, Larabar) Mixed nuts + an apple ½ deli sandwich Pita + hummus Corn chips + guacamole Glass of milk + fig cookie Rice cake + nut butter Greek yogurt + berries Tortilla + melted cheese Deli meat + cheese sticks Apple sauce + nuts Grapes + cheese Popcorn + nuts Graham crackers + nut butter Peanut butter + pretzels Smoothie made with yogurt + fresh fruit

19 Calcium Important Micronutrients Dairy: milk, yogurt, cheese, leafy greens, legumes Vitamin D 5-30 minutes sun exposure 200 IU+ (may need more?) Fortified dairy, cereal, mushrooms, fatty fish Iron extra won t BOOST performance Low iron stores (low ferritin) with or without anemia Protein (meat = heme iron = more bioavailable)

20 Energy Management Training cannot be sustained when athletes: Frequently skip meals Have low energy/food intake Macronutrient, micronutrient deficiencies Do not put an emphasis on recovery meals Are dehydrated Neglect rest as an integral part of training

21 De Souza MJ, et al. Br J Sports Med 2014;48:289 Female Athlete Triad

22 Rest Diminished reaction time Diminished concentration Impaired alertness Diminishing one s good judgment Prone to injuries Heightened stress levels

23 Supplement Use Dietary supplements or ergogenic aids will never substitute for: genetic makeup years of training and optimum Academy nutrition. of Nutrition and Dietetics SCAN-DPG

24 Lizzie Kasparek, MS, RD, CSSD, LN Sports Dietitian Sanford Sports Science Institute