Download Sports Nutrition —Eating for Energy

Sports Nutrition —Eating for Energy
Stacy L. Goldberg, MPH, RN, BSN!
Email. [email protected]
Web. www.whatsinyourcart.net
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What's In Your Cart?™
Hydration
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Optimize fluid and electrolyte balance
Prevent cramping
Thirst is not a reliable indicator of hydration
status
Before exercise is best time to hydrate!
Sports drink?
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If exercising longer than 90 minutes
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Meal Timing
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Before the Big Race
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Days
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1 to 4 hours
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Sports drink
Carbohydrate Loading
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High carbohydrate
Moderate protein
Low fat
30 minutes to 1 hour
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drink water liberally
No evidence for long-term benefits
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Pre-Race Sample Meals
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Whole grain bagel/English muffin; with or without source of
protein: peanut butter, cottage cheese, egg; banana
2 Kashi whole wheat waffles with 1 tablespoon peanut butter or
Sunbutter
1 Yogurt smoothie and medium banana
Energy bar with higher carbohydrate, moderate protein
2 cups whole wheat pasta with 1 cup marinara sauce,
vegetable salad, 1 medium orange, 1 whole wheat roll, 1 cup
skim milk
1 grilled chicken sandwich on whole wheat bun, 1 cup pasta
vegetable salad, 1 cup fruit salad
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Post Workout
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5
15 to 45 minutes post workout—Key window
for glycogen replenishment to promote
optimal recovery and future performance
Simple carbohydrate, protein, and fluid
replacement
Doesn t need to be a large meal—caloric
content depends on body weight, gender,
and intensity, and duration of exercise
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Sample Meals
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Peanut butter and Jelly on 100% whole grain bread
Yogurt and fruit smoothies, Kefir
Dried cereal or oatmeal
Nuts, seeds, nut butters
Milk
Grilled fish, sweet potato, slice whole grain bread, broccoli and
cantaloupe
BBQ chicken, whole wheat macaroni salad with veggies, corn
on the cob, carrots and frozen yogurt
Lean burger with cheese on whole wheat bun, asparagus,
sweet potato, fruit salad and skim milk
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What Kinds of Food Should I Eat?
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Food fuels the body, so the better the fuel,
the better the performance
Proper nutrient balance maximizes the
effects of training and improves performance
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Carbohydrates
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Provide quick energy
Vital for runners enhanced energy demand
Important to choose the right kind
Complex
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High in fiber
Slower digesting
Feel fuller longer
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Simple
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Fruits & Vegetables
Whole grains (not multi-grain)
Processed, enriched
Quickly increase blood sugar
Useful post-workout
Sources
Fruits & vegetables; 100 % whole grain bread, pasta, and cereals
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Protein
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Purpose: Building, maintaining and repairing muscle
and other body tissues
Endurance athletes: increased demand
Feel fuller longer
Choose high quality protein
Sources
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Eggs and egg whites; lean meat, poultry, and fish; low-fat
cottage cheese; low-fat Greek yogurt; nuts, seeds & nut
butters
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Fat
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Choose heart healthy fats
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Polyunsaturated fats
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Monounsaturated fats
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Saturated fats
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Foods from animal sources
Trans fats
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olive, canola and peanut oils, avocados
Avoid Bad fats
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safflower, sesame, soy, corn and sunflower-seed oils, nuts and
seeds
Partially hydrogenated vegetable oils
Aim for 2 g/Kg body weight/day
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Vitamins & Minerals
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Unlock energy stored in food
Obtain from whole foods in diet
Nutrient Density
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Calcium
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Supports bone growth
Increases bone mass
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Aids in nerve impulses and muscle
contraction
Sources
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Prevents stress fractures
Low-fat milk, Greek yogurt, cottage cheese,
cheese, and green leafy vegetables
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Vitamin D
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Athletes at higher risk for Vitamin D deficiency
Improves Calcium absorption
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Cancer prevention
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Multiple sclerosis
Sources
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Breast, colon, pancreas, and prostate
Prevent autoimmune diseases
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Prevent stress fractures
Sunshine; fish oil; fatty fish: salmon, tuna, and sardines;
eggs; fortified milk and dry cereal
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Iron
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Oxygen-carrier
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Energy metabolism of carbohydrates, protein and
fats
Vitamin C boosts iron absorption
Calcium inhibits iron absorption
Sources
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Iron-deficiency anemiaperformance inhibition: decreased
work capacity, immune impairment and impaired cognitive
reasoning
Lean red meat, enriched cereals and grains, fruits and
vegetables which are high in vitamin C to boost iron
absorption
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B Vitamins
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Energy metabolism
Decrease fatigue and soreness
Athletes do not have increased needs, just
make sure to meet adequacy
Sources
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Lean meat, poultry, and fish; fortified whole
grains; legumes
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Zinc
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Wound healing, tissue growth and
maintenance and immune function
Absorption enhanced by dietary protein
Sources
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Lean beef, sesame seeds, pumpkin seeds, lowfat yogurt, shrimp
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Sports Nutrition: Bars & Drinks"
Nutrition Bars"
Any time"
Jay Robb All Natural “No-Junk” Protein Bars"
Kind Plus Protein Bars"
Bumble Bars"
Think Thin Bars"
Bumble Bars"
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Post-Workout Recovery "
Clif Kid Organic Z Bars "
Clif Luna Bars for Women"
Kashi Chewy & Crunchy Bars"
Kashi Go Lean Rolls"
Kashi TLC All Natural Snack Bars"
Drinks"
Protein Shakes"
Jay Robb Whey Protein Powder—whey
protein is digested quickly and improves
muscle recovery"
Jay Robb Egg White Protein Powder"
Peaceful Planet Supreme Meal Superfoods"
Ultimate Meal Meal Replacement"
Taraʼs Whey Protein Powder"
Whole Foods 365 Protein Powder"
During "
Hint Water"
O Water Sport"
Kangen Alkaline Water"
Water H20 Organics Flavored Water Boxes"
Post-Workout Recovery"
Orgain—all natural"
Jarrow Formulas Whey protein—all natural"
Chocolate Milk or Coconut/Soymilk?"
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SPORTS NUTRITION BOOKS!
Advanced Sports Nutrition by Dan Benardot—itʼs long, but itʼs
research-based, and very comprehensive."
Nutrient Timing by John Ivy and Robert Portman—shorter, and for an
athlete, when you eat is just as important as what you eat."
Core Performance by Mark Verstegen and Pete Williams—itʼs looks
gimmicky from the outside, but the nutrition section is a good overall
view of sports nutrition."
Power Eating by Susan M. Kleiner, Ph.D., R.D.—this is a dieticianʼs
approach to building muscle and losing fat, which I find particularly
interesting."
eBook: Burn the Fat Feed the Muscle by Tom Venuto—itʼs long too,
but I think this is an evidence-based approach to muscle-building and
fat burning, which is rare."
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