Download Nutrition Presentation - Younger, October 2013

Importance of Nutrition:
Food is Fuel
Ashley Binns, M.S.
University of Arkansas
Ph.D. Student – Exercise Science
MyPyramid
Servings Per Food Group:
Grains: 6-11
Vegetables: 3-5
Fruits: 2-3
Meat & Beans: 2-3
Milk: 2-3Oils/Fats: minimal amounts
ChooseMyPlate
Why is it important to have all food
groups?
• Grains
– Energy
• Protein
– Strong muscles
• Vegetables/Fruits
– Contain vitamins &
minerals
– Helps keep you from
getting sick
• Dairy
– Important for strong bones
How to make healthy food choices
MOST
SLIGHTLY
PROCESSED
LEAST PROCESSED
Carbohydrate: Food Choice Checklist
1st Choice
• Vegetables:
asparagus,
avocado, kidney
beans, peppers,
carrots
• Fruits: apple
apricots, bananas,
mango, peach,
pear
• Grains: popcorn,
steel cut oats,
whole wheat,
brown rice, wild
rice
2nd Choice
• Vegetables: acorn
squash, baked
potato, pumpkin,
spaghetti squash,
baked beans
• Fruits: fruit juices,
dried fruits
• Grains: corn
tortillas,
couscous, whole
grain pancakes,
whole grain
pasta/waffles/pas
ta, whole wheat
crackers
3rd Choice
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Potato chips
Corn bread
Rice cakes
White bagel/bread
White rice
French bread
Flour tortillas
Cake, candy
Cookies, ice cream,
pie
• Soda
• Honey
Protein: Food Choice Checklist
1st Choice
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Lean beef: flank
steak, sirloin,
tenderloin, rump
roast, ~90% lean
ground beef
Lean pork: pork loin,
tenderloin, center
loin
Poultry: skinless
chicken breast, turkey
cutlets, ~90% lean
ground
Seafood: salmon,
tuna, cod, trout,
shrimp, catfish
Dairy: skim milk, lowfat cottage cheese,
low-fat plain yogurt
2nd Choice
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85% lean ground
beef, turkey, chicken
Dark meat chicken
Beef prime ribs, beef
short ribs
Ground lamb
Pheasant with skin
Roasted chicken with
skin
1% or 2% milk or
cottage cheese
Whole egg
3rd Choice
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Bacon
Bologna
Chicken fried steak
Hot dogs
Salami
Summer sausage
Breakfast sausage
Buffalo wings
Beef ribs, pork ribs,
70% lean ground
pork or beef
• Ice cream, whip
cream, whole milk
Fats: Food Choice Checklist
Monounsaturated
Fats
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Almonds (oil)
Avocados
Brazil nuts
Canola oil
Cashews
Ground flaxseed
Hazelnuts
Macadamias
Olive oil
Peanut butter
Peanut oil
Pecans
Pistachios
Pumpkin seeds
Polyunsaturated
Fats
• Omega-3: Alaska
king crab, Atlantic
herring, ground
flaxseeds, pecans,
pine nuts, Pollock,
scallop, shrimp,
whitefish, wild
salmon
• Omega-6: corn oil,
cottonseed oil,
peanut oil,
safflower oil,
soybean oil,
sunflower seeds
Saturated Fats
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Alfredo sauce
Bacon, bologna,
bratwurst
Butter
Cake
Cheese sauces
Chocolate
Coconut oil
Cookies
Cream cheese
Creamy sauces
Fried chicken
Ice cream
Mayonnaise
Etc.
How do we put it all together?
• Grains
– Energy
• Protein
– Strong muscles
• Vegetables/Fruits
– Contain vitamins &
minerals
– Helps keep you from
getting sick
• Dairy
– Important for strong bones
• Before practice:
– Carbohydrate
– Protein
– Some fat
• During practice:
– Carbohydrate
– Little bit of protein
• After practice:
– Carbohydrate
– Protein
– Fat
What about water?
• Our bodies are made up of 80% water
• Water is essential for:
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Nutrient absorption
Body temperature regulation
Protection of vital organs
Serves as a medium for biochemical reactions
Maintains a high blood volume for optimal athletic
performance
• If fluid intake does not meet the demands of fluid
losses, dehydration can occur
Effects of Dehydration
•
Percent Body Weight Lost
• 0-1% Thirst
• 2% Stronger thirst, vague discomfort, loss of
appetite
• 3% Decreasing blood volume, impaired
physical performance
• 4% Increased effort for physical work,
nausea
• 5% Difficulty in concentrating
• 6% Failure to regulate excess temperature
• 7-8% Dizziness, labored breathing w/ activity,
increased weakness
• 9-10% Muscle spasms, delirium, and
wakefulness
• 11% Inability of decreased blood volume to circulate
normally, failing renal function
Hydration Tips
• Try to develop some type of water “schedule”
• Although you may not notice that you are
sweating in the pool, 30 mins in humidity can
lead to dehydration
• Drink:
– 2 cups of water 2 hours before practice
– 5-10 oz. of water every 15-20 minutes during practice
• 1 medium mouthful = ~ 1 oz.
– 2-3 cups of fluid for every pound of body weight lost
• Sports Drinks
– Best used for practices lasting > 1 hr.
Putting it all together…
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Pre-workout
During workout
Post-workout
Hydration
Food Timing
• Important for adequate energy during workouts!
– Aim to consume either a meal or snack every 3-4 hrs.
– 2-4 hrs before practice: meal(s)
– 30 mins before practice: small CHO snack
• Develop food familiarity
– Don’t try new foods on or close to a competition day
if you are unsure of how your body will react.
• Try to pre-plan your day to make sure you
properly fuel your body.
Pre-Workout
• Immediately before a
workout (30 min– 1
hr)
– CHO rich snack or meal
• Liquid meal
replacements an option
– Small amount of PRO
• Will decrease postexercise muscle
soreness
– Low fiber & fat content
• Decrease transit time
• Decrease gastric upset
• Pre-Workout Snack Ideas:
– Piece of fruit (i.e. banana)
– Cottage cheese + with
crackers
– Granola bar
– Low-fat yogurt and banana
or raisins
– Graham crackers + peanut
butter + low-fat chocolate
milk
– Cinnamon raisin mini-bagel
spread with 1 Tbsp. peanut
butter
During Workout
• Combination of CHO, PRO, &
Electrolytes
– Easily chewable, bite-sized
foods
• Ex: pieces of granola
bar/sports bar, sports gels,
pieces of fruit
• Fluid Replacement
– Water & Sports drinks
• Work on Timing
– Takes time to learn what
works best for you
– Experiment during practices
that are less rigorous and not
immediately before a meet
• Raw nuts/seeds (ex: 15
almonds, 20 peanuts, 30
pistachios)
• Lean beef jerky
• Dried fruit
• Peanut butter sandwich
• Energy bar or granola bar
(watch sugar content)
• Dried apricots + ¼ c. nuts (e.g.
peanuts, almonds, etc)
• Apple slices + cheddar cheese
• Whole wheat pita + hummus
Post-Workout
• Begin recovery with a snack
or meal within 15-60 min
• Replace muscle fuel (CHO)
– Snack Ideas:
• Sports drink and/or
protein/sports bar
• Graham crackers with
peanut butter
• Chocolate milk &
banana
• Fruit & yogurt
smoothie
• Replenish water and
electrolyte losses
• Meal Ideas:
– Rice bowl with beans,
cheese, salsa, avocado +
whole grain tortilla chips or
whole wheat tortilla
– Stir fry with lean steak,
broccoli, bell peppers,
carrots + brown rice
– Whole wheat pita
sandwich with turkey and
veggies + pretzels + low-fat
milk
– Salmon with roasted
vegetables and brown rice
Hydration
• Before practice:
– 2 cups of water 2 hours
• During practice:
– 5-10 oz. of water every 15-20 minutes
• 1 medium mouthful = ~ 1 oz.
• After practice:
– 2-3 cups of fluid for every pound of body weight lost
• Sports Drinks
– Best used for practices lasting > 1 hr. OR when food
source not available during/following exercise
Questions?
Ashley Binns, M.S.
University of Arkansas
[email protected]
(210) 216-3719
References
• http://wwww.usaswimming.org
• www.eatright.org (American Dietetic Association)
• Clark, N. (2008). Nancy Clark’s Sports Nutrition Guidebook (4th ed.).
Champaign, IL: Human Kinetics.
• Dunford, M.D. (Ed.). (2006). Sports Nutrition: A Practice Manual for
Professionals (4th ed.). Champaign, IL: Human Kinetics.
• Insel, P. (2006). Discovering Nutrition (2nd ed.). Jones and Barlett
Publishers, Inc.
• Litt, A. (2004). Fuel for Young Athletes. Champaign, IL: Human
Kinetics.
• www.scandpg.org [Sports, Cardiovascular, and Wellness Nutrition
(SCAN)]
• Rosenloom, C.A. (Ed.). (2006). Sports Nutrition: Client Education
Handouts. American Dietetics Association.