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Performance Nutrition
Annandale Atoms
Boys Basketball
Cheryl Toner, MS, RD
Sports Dietitian
[email protected]
Sports Performance
Physical
Conditioning
Coaching
Strategy
Mental
Toughness
Desire
Sports Performance
Physical
Conditioning
Mental
Toughness
Coaching
Completes
the
team!
Strategy
Desire
Performance
Nutrition
What are your fuel needs today?
tailor
food + fluids
for
rest/ training/ competition
days
Comp
ete
Rest
Train
5 Ways to Amplify
Sports Performance
1. Get a good night’s sleep.
2. Start and stay hydrated.
3. Eat enough.
4. Eat the right stuff.
5. Eat it at the right time.
1. Get a Good Night’s Sleep
 Most common reason for skipping breakfast
 Sleep deprivation has metabolic affects
• Reduced insulin sensitivity and higher diabetes risk
• Increased appetite
• Reduced energy expenditure
 No amount of food or fluids will correct for lack of
sleep
2. Start & Stay Hydrated- Why?
• Apple juice or lemonade?
• Do you feel/experience…
 Muscle cramps
 Loss of coordination
 Fainting
 Personality change
 Decreased blood pressure
 Increased core temp
 Increased heart rate
 Headache
 Flushed skin
 Weakness
 Poor concentration
 Light headedness
 Nausea
 Vomiting
2. Start & Stay Hydrated- How?
4 h before: 1 oz per 10 lb body wt (5-7 ml/kg)
+ 0.6 oz per 10 lb body wt @ 2 h(3-5 ml/kg) if
heavy sweater or hot, humid conditions
+ carbohydrate with intense workouts > 1 hr
+ salt for tournament/multi-event days and/or
if heavy/salty sweaters
2. Start & Stay Hydrated- How?
Before exercise
150 lb
After exercise
148 lb
2 lb
(1% of starting body weight; 0.4-2.4% is common)
2 x 20 =
40 oz needed to replace lost fluids
2. Start & Stay Hydrated- Have a plan!
Time
Meal/Event
Fluid Intake
6am
Breakfast
1-2 cups, including milk
MidMorning
Mid-Day
Classes
1-2 cups, sip regularly on water
Lunch
2-4 cups, including milk
MidAfternoon
Classes/ PreTraining
2 cups water, sip regularly on
water
4-5:30pm
Training
2-5 gulps every 15-20 minutes
By 6pm
Post-Training
7-8pm
Dinner
2+ cups recovery beverage or
water with food
2 cups, including milk
9-10pm
Bedtime
1 cup water
3. Eat Enough
ENERGY = CALORIES
 Calories are a measure of energy
 Your body uses energy to do work  FUEL
RMR
+ Growth +
Daily + Exercise
Activity
3. Eat Enough- for YOU
Eat the right amount of energy (calories) for
YOUR body
Energy comes from Carbohydrates, Protein, Fat
MICROnutrients (vitamins, minerals,
phytonutrients, etc)
RDA, MyPlate - general guidelines
You are unique!
‒ Genetics
‒ Stages of development
‒ Frequency, intensity, duration of physical activity
3. Eat Enough- What if I don’t?
• Weight loss
• Strength loss
• Inability to adapt to
training regimen
• Diminished
performance
• Soreness, joint pain
• Lethargy
• Chronic fatigue
• Micronutrient
deficiency
• Respiratory infections
• Menstrual or endocrine
abnormalities
• Decreased bone
mineral density
• Overtraining syndrome
3. Eat Enough- Snack for success
 Handful of nuts + orange
 Greek yogurt + apple
 1 cup skim chocolate milk
 ½ nut butter + jelly sandwich
 ¼ cup dried fruit + nuts + cereal
 Hummus + veggie roll-up
 ½ cup tuna + crackers
http://www.teamusa.org/About-the-USOC/Athlete-Development/SportPerformance/Nutrition/Resources-and-Fact-Sheets
4. Eat the Right Stuff- Balance
& variety
Vegetables 3+
Fruits 3-5
Grains 9-15
Milk Products/Alternatives 3
Meat/Plant Protein Foods 12 oz
Spices for flavor!
Fluids
4. Eat the Right Stuff- CAUTION
• Energy drinks
• So-called performance-enhancing supplements
• Regulation issues
• Lethal combinations
5. Eat it at the Right Time- Breakfast
 Jump-start metabolism
 Enhance energy level
 Provide fuel for classes and
workouts
 Athletes who eat breakfast really
do eat more appropriate amounts
throughout the day than people
who skip
5. Eat it at the Right Time- Breakfast
2 slices of whole wheat toast
2 tablespoons of peanut
butter
1 banana
2 cups lowfat milk
Omelet Wrap
2 eggs
1 oz cheese
1 oz chopped ham
1 whole grain tortilla
1 cup of 100% fruit
juice
2 cups dry
cereal
1 cup lowfat
milk
1 oz nuts
1 pear
Smoothie
½ cup lowfat Greek
yogurt
½ cup fruit juice
½ cup frozen berries or
banana
ice
Sandwich
3 oz turkey
1 oz cheese
2 slices whole
wheat bread
1 cup
5. Eat it at the Right Time- Protein
Spread protein evenly throughout
day
Protein in post-resistance workout
snack
• Minimize muscle breakdown
• Maximize muscle growth
• Normal hormonal and immune
functions
5. Eat it at the Right Time- Protein
About 10 g protein:
 1 ounce meat
 2 eggs
 1 cup
milk/yogurt
 2T peanut
butter
 1 ounce
cheese
 2/3 cup beans
 1/3 cup nuts
5. Eat it at the Right TimeFuel Your Training
3-4 hours before training
•
•
•
Foundation: long-lasting carbs
+ high-quality lean protein
Before game: low fat, low fiber,
not spicy, nothing new, nothing
risky
5. Eat it at the Right TimeFuel Your Training
 30 minutes to 1 hour before
training
‒
‒
‒
‒
Fruit
Crackers/Pretzels
Honey/jam sandwich
Focus on carbs, low fiber, fat,
protein
5. Eat it at the Right TimeFuel Your Training

After training
₋
Replace carbs, add protein
especially after resistance
exercise
Enjoy Food!
Understand your needs
enough
the right stuff
the right time
Eat foods you like!
80/20 Rule
Thank you!