Download The Dos and Don`ts of Football Nutrition: Eat Right Play Hard

Performance Nutrition
for High School
Athletes
Eat Right, Play Hard
Here’s how it works…
• Changing how you eat
• Changes how you perform
• Changes how your TEAM
performs
• WIN competitions
• WIN CHAMPIONSHIPS
Did you know?
• Nutrition can help you:
– Perform better
– Heal faster
– Have more energy
– Be in a better mood
– Get better grades
Keys to Performance Nutrition
• Adequate total energy to support growth & activity
• Fuel & hydrate before exercise
• Stay fueled & hydrated during activity
• Recovery after exercise
• Maximize nutrients to enhance performance &
health: ~50-60% carb; 25-30% fat; 10-20% protein
Where Does Nutrition Fit?
Skill Training
Strength & Conditioning
Rest & Recovery
Speed/Agility Training
Athlete
Injury Rehab
Optimal Nutrition
Injury Prevention
Stress
Parent’s Performance
Nutrition Role
• Provide healthy food choices; role model
• Positively encourage healthy eating:
– “If you can make time for training, you need to make time
to EAT RIGHT for training.”
– “Food = Energy! You’ve got a tough training/competition
schedule tomorrow, be sure to eat well.”
– “Your workout is not complete until you eat!”
• Avoid setting weight goals, making comments
about weight, and/or frequently weighing
athletes.
What are you eating ?
Does it look like this?
• Breakfast
1 bowl of cereal
1 cup of Milk
¼ cup of raisins
• Mid morning Snack
Cheese stick
1 large piece of fruit
• Lunch
Turkey Sandwich
1 banana
1 chewy granola bar
• Post workout snack
peanut butter sandwich
glass of milk
• Dinner
6 oz grilled salmon
1.5 cup pasta
2 cup salad with light dressing
1 cup of milk
• After dinner snack
yogurt with granola
Everyday Nutrition
Do
Don’t
Eat at least 3 meals a day
and 3 snacks
Skip meals, especially
breakfast!!
Everyday Nutrition
Do
Don’t
•Eat a variety of healthy
foods: grains, fruit,
veggies, lean protein,
low-fat dairy
•Choose at least 3 food
groups at each meal
Leave out any food
groups (ex. Fruits and
vegetables)
Athlete Fit Food Choices
Starchy Grains
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Whole wheat bread
Wheat pasta
Brown rice
Whole grain cereals:
Raisin Bran, Frosted
Mini Wheats, Honey
Bunches of Oats,
Grape Nuts, Granola,
All Bran, Fiber One,
Kashi cereals, Smart
Start
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Whole wheat tortillas
Wheat bagels
Bran muffins
Whole wheat
crackers: Triscuits,
wheat thins, etc
Oatmeal
Grits
Popcorn
Granola bars
Grains are your major source of energy!
Athlete Fit Food Choices
Fruits & Vegetables
• Fresh fruit
• Dried fruit –raisins,
etc
• Canned fruit
• Frozen fruit
• Applesauce
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Fresh vegetables
Canned vegetables
Frozen vegetables
Salsa, tomato sauce
Fruits & Veggies are your Freebies! Packed
with vitamins, minerals, fiber and water – you
can’t go wrong!!
Athlete Fit Food Choices
Lean Protein
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Chicken
Turkey
Fish
Roast Beef
Lean ground beef
Ham
Beans/Nuts/Seeds
Eggs
• Keep it lean by:
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Grilling
Baking
Roasting
Broiling
NOTHING IS FRIED
Protein is not a major energy source!
Extra protein does not mean extra muscle!
Tiger Fit Food Choices
Dairy
• Milk (skim, 1-2%,
chocolate)
• Cheese
– (slices/shredded)
• Cottage cheese
• String cheese
• Yogurt
Dairy is a great source of protein, calcium
& vitamin D!
Keep it low-fat!
CAUTION:
Foods to LIMIT
• Fried Foods – french fries, tater tots,
hashbrowns, onion rings, fried chicken, chicken
wings, popcorn shrimp, corn dogs, chips, etc
• Greasy meats/foods – sausage, bacon,
pepperoni, salami, bologna, pizza, etc
• Added Fats – mayonnaise, sour cream,
creamy dressings (Ranch, Caesar, Blue
Cheese, etc), extra cheese, cheese dip, butter,
cream cheese, creamy dipping sauces, etc
• Extra Sweets – cookies, ice cream, cakes,
brownies, doughnuts, pastries, candy bars,
candy, sodas, sweet tea, etc
• Refined starches – white breads, white
bagels, croissants, chips, white rice, etc
Fast Food NOT Fat Food
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Watch out for sauces
Order baked or grilled NOT FRIED
Order the smaller size
Try out a salad or fresh products
Requent “healthier” fast food laces
No soda pop
Daily Water Intake
• .6 oz. of H2O X body weight = optimum
daily hydration
Eat Before Exercise
GOAL: Start well hydrated & fueled
Do
Don’t
Eat a meal/snack
Practice/play on an
empty stomach
•Load up in a high-fat,
high protein meal
•Eat candy or sweets
Eat pre-practice/game
meal of mostly
carbohydrates,
complimented with lean
protein
Hydrate: drink water,
powerade or fruit juice
2-3 cups 2-3 hrs pre
performance
8 “gulps” 10-15 min pre
Restrict fluid or drink
sodas, sweet tea,
alcohol
Pre-Practice/Game Meal
Lean protein:
• 3-4 hour pre-event
• 1/3 plate = lean protein
• 2/3 plate = carbohydrate
Grilled/baked
chicken, fish,
steak, roast beef
Carbohydrate
options: rice, pasta, bread,
cereal, etc, fruits, &
• Other examples:
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veggies
Deli sandwich with cheese/veggies + banana + pretzels
Pancakes + fresh fruit + egg whites
Spaghetti with tomato sauce + salad + bread sticks
Bowl of cereal + 2% milk + glass of OJ + low-fat yogurt
Pre-Practice/Game Meal
1/3 plate = lean protein
2/3 plate = carbohydrate choices
How many calories to eat a day
• 6.95 X body weight + 679 = A
• To gain weight
A X 2.1 = Calories a day
• To lose weight
A X 1.6 = Calories a day
What if I want to gain weight?
• Eat 3 meals and 3 snacks every day
• Drink caloric beverages
– Milk
– Protein shake
– Gatorade
• Make caloric dense choices
• Eat a large snack before bed
• Junk food does not help you gain weight
What if I want to lose weight?
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Remember diets don’t work
DO NOT SKIP MEALS
Focus on lean/healthy foods
Increase cardio
Protein needs per day
• Body weight X .8 = grams per day
Snacks on the Road
Low in fat, high in carbs!
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Good choices for your three snacks a day
Sports bars that provide a little fat and protein (Clif Bar)
Low-fat muffin and yogurt
Fruit leather and cheese stick
Bagel with turkey and cheese
Fruit and yogurt
Yogurt and granola
Breakfast cookie
Trail mix
Sports drink
Fig neutons
During Exercise
GOAL: Stay hydrated & fueled
Do
Drink 4-8 “gulps” of water or
powerade every 15-20 min
OR 20-40 oz per hr
Don’t
•Don’t chug
•Don’t swish and spit
•Don’t miss your mouth
Drink at every break, time•Skip water breaks
out, etc
•Only drink when thirsty
Practice drinking during
Give up on fluids if you think
training; make it a habit
they make you sick
Drink Powerade when
Only drink water when
practice is longer than 1 hour, practice is longer than 1 hour,
and when training in hot
and when training in hot
conditions
conditions
How to Recover
Do
Don’t
Eat a recovery meal/snack Go longer than 1 hour after
within 30 min.
activity without eating
Focus on carbohydrate
•Skip carbohydrates
and protein
•Load up in a high-fat, high
(3-4:1 of carb:prot)
protein meal
Hydrate: drink water,
Restrict fluids or drink
powerade/fruit juice/milk
sodas, sweet tea, coffee
2-3 cups per lb. lost
If short on time, try either
an energy bar or energy
shake
Skip the recovery
meal/snack
Post-Practice/Game
• Snack Ideas (within 30 min after practice)
– Peanut butter sandwich, tuna sandwich, peanut butter
crackers, cheese crackers, fruit smoothie, Gatorade Nutrition
Shake, Gatorade Recovery Bar, Powerbar, low-fat chocolate
milk, yogurt + cereal, bowl of cereal
• Meal Ideas (within 30 min after practice or
within 2 hours after recovery snack)
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Spaghetti and meatballs with marinara
Grilled chicken, rice, green beans
Regular hamburger, baked potato, salad
Turkey Sub sandwich, loaded with veggies,
pretzels, fruit smoothie
– Chili topped with cheese, wheat rolls
Fluids & Hydration
Fluid Loss
Blood volume
Inadequate oxygen to exercising muscle
Exhaustion
Poor Performance
Hydration
Do
Don’t
Drink at every meal
Forget to drink at meals
Carry a water/powerade
bottle with you on campus
Drink during practice/game
Skip drinking between
meals
Skip drinking
Choose water, powerade,
regular milk, chocolate
milk, 100% fruit juices,
vegetable juices
Only drink sodas, sweet
tea, kool-ade, HI-C, coffee
Children produce more body heat and sweat less than adults, requiring more
attention paid to good hydration
Being dehydrated
Muscle strength
Speed
Stamina
Energy
Cognitive skills
Risk of injury
Perceived effort of exertion
Supplements
• There is no “magic” pill/powder for sports performance
• Generally not recommended for the high school athlete
• Little, if any, literature to support safe and/or effective
supplementation in the adolescent athlete
• Dietary supplements should never replace food
• Extra protein does not mean extra muscle
• Regular daily multivitamin-mineral supplement
(i.e.Centrum, Flinstones, etc)
Rewards of High –Performance
Nutrition and Hydration
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Train longer and harder
Reduce fatigue and illness
Reduce the risk of injuries
Help your body recover faster after
working out
• Do better in school
• Perform much better overall