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Performance Nutrition
Annandale Atoms
Girls Basketball
Cheryl Toner, MS, RDN
Sports Dietitian
[email protected]
PERFORMANCE NUTRITION
A TEAM PLAYER THAT MAKES THE DIFFERENCE
Physical Conditioning
Strategy
Desire
Mental
Toughness
Coaching
Performance Nutrition
Cheryl Toner, Sports Dietitian
[email protected]
5 Ways to Amplify
Sports Performance
1. Start and stay hydrated.
2. Get a good night’s sleep.
3. Eat enough.
4. Eat the right stuff.
5. Eat it at the right time.
Cheryl Toner, Sports Dietitian
[email protected]
1. Start & Stay Hydrated- Why?
• Apple juice or lemonade?
• Do you feel/experience…
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Muscle cramps
Loss of coordination
Fainting
Personality change
Decreased blood pressure
Increased core temp
Increased heart rate
Cheryl Toner, Sports Dietitian
[email protected]
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Headache
Flushed skin
Weakness
Poor concentration
Light headedness
Nausea
Vomiting
1. Start & Stay Hydrated- How?
Before exercise
150 lb
After exercise
147 lb
3 lb
(2% of starting body weight!)
3 x 20 =
60 oz needed to replace lost fluids
Cheryl Toner, Sports Dietitian
[email protected]
1. Start & Stay Hydrated- Have a
plan!
Time
Meal/Event
Fluid Intake
6am
Breakfast
1-2 cups, including milk
Mid-Morning
Classes
2 cups, sip regularly on water
Mid-Day
Lunch
2-4 cups, including milk
Mid-Afternoon Classes/ Pre-Training
2 cups water, sip regularly on water
4-5:30pm
Training
2-5 gulps every 15-20 minutes
By 6pm
Post-Training
Recovery milk or other beverage
7-8pm
Dinner
2 cups, including milk
9-10pm
Bedtime
1 cup water
Cheryl Toner, Sports Dietitian
[email protected]
2. 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
Cheryl Toner, Sports Dietitian
[email protected]
ENERGY
CALORIES
3. Eat=Enough
 Calories are a measure of energy
 Your body uses energy to do work  FUEL
RMR
+
Cheryl Toner, Sports Dietitian
[email protected]
Growth
+
Daily
Activity
+
Exercise
3. Eat Enough- for YOU
 Eat the right amount of energy (calories) for
YOUR body
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Carbohydrates, Protein, Fat
MICROnutrients help your body use calories well
RDA - general guidelines
You are unique!
• Stages of development
• Frequency, intensity, duration of physical activity
Cheryl Toner, Sports Dietitian
[email protected]
3. Eat Enough- What if I don’t?
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Weight loss
Strength loss
Poor adaptation to training
Diminished performance
Soreness, joint pain
Lethargy (tiredness)
Chronic fatigue
Micronutrient deficiency
Respiratory infections
Menstrual or endocrine abnormalities
Decreased bone mineral density
Cheryl Toner, Sports Dietitian
[email protected]
3. Eat Enough- Snack for success
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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
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Vegetables 3+
Fruits 3-5
Grains 9-15
Milk Products/Alternatives 3
Meat/Plant Protein Foods 12 oz
Spices for flavor!
Fluids
5. Eat it at the Right Time- Breakfast
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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
Cheryl Toner, Sports Dietitian
[email protected]
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
Cheryl Toner, Sports Dietitian
[email protected]
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
Cheryl Toner, Sports Dietitian
[email protected]
5. Eat it at the Right Time- Protein
About 10 g protein:
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1 ounce meat
2 eggs
1 cup milk/yogurt
2T peanut butter
Cheryl Toner,
Sports Dietitian
toner@cdtconsult.
 1 ounce cheese
 2/3 cup beans
 1/3 cup nuts
5. Eat it at the Right Time- Fueling
Training
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3-4 hours before training
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30 minutes to 1 hour before training
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Foundation: long-lasting carbs
+ high-quality lean protein
Before game: low fat, low fiber, not spicy, nothing new,
nothing risky
Fruit
Crackers/Pretzels
Honey/jam sandwich
Focus on carbs, low fiber, fat, protein
After training
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Replace carbs, add protein especially after resistance
exercise
Questions?