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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 • • • • 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 • • • • • • • • 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 • • • • 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 • • • • • • • • Chicken Turkey Fish Roast Beef Lean ground beef Ham Beans/Nuts/Seeds Eggs • Keep it lean by: – – – – – 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 • • • • • • 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: – – – – 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? • • • • 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! • • • • • • • • • • • 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) – – – – 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 • • • • 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