Lizzie Kasparek, MS, RD, CSSD, LN Sports Dietitian
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!
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)
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
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
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
PROTEIN Build and Repair Smaller amounts of protein spread through day best way to stimulate muscle protein synthesis 15-30 g/meal 15-20 g/snack and post-workout Choose: Lean beef, chicken, tuna, milk, Greek yogurt, cottage cheese, eggs, whey protein isolate
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
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!
20-30 grams In-season, hard workout day Off-season, easy day
Fueling the End of the Day 7 AM Apple 3:30 PM PRACTICE + LIFT 6 PM Lasagna Breadstick Milk 11-12 PM SLEEP? 12 PM Crispy chicken sandwich Carton of milk 5:30 PM Whey protein with water 10 PM Oreos Ice cream
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
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
Hydration Weigh before and after practice For ever lb. lost, drink 16-20 oz. water Over an hour/very intense practice sports drink Urine color
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 60-90 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
Post Workout: The 3 R s Refuel Mostly carbs RECOVERY Rehydrate Repair
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
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)
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
De Souza MJ, et al. Br J Sports Med 2014;48:289 Female Athlete Triad
Rest Diminished reaction time Diminished concentration Impaired alertness Diminishing one s good judgment Prone to injuries Heightened stress levels
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
Lizzie Kasparek, MS, RD, CSSD, LN Sports Dietitian Sanford Sports Science Institute Elizabeth.Kasparek@SanfordHealth.org 605-312-7878 Twitter: @LizKasparekRD