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“The Power of the Spoon”
Sports Nutrition
Terri Brownlee MPH, RD, LDN
Regional Director of Nutrition
Bon Appétit Management Company
[email protected]
www.circleofresponsibility.com
Carbohydrate foods are
essential for sports
performance!
High intensity activities require carbohydrate
 Provides energy to cells for activity and body
functions such as breathing, brain activity and
digestion.
 Primary fuel for muscles
 Excess  stored as glycogen
stored as fat
 Sources include
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Sugars: sugar, honey, molasses, fruit
Complex: grains, rice, pasta, cereals, potatoes and
vegetables
But make them count
 Less sugar / processed
 Choose all meals

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Whole grain breads
Whole grain pasta
Cereals
Baked / roasted potatoes
Beans
Brown rice
Whole grains
Fruits / vegetables
 During exercise >60min
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Dilute carbohydrate
Sports drinks
Water plus sports bar
Gels
Whole Food Carbohydrates
6
Health Benefits:
-- ↑ fullness
--  fiber
niacin
5
iron
4
3
--  satiety
2
--  nutrition
1
(nutrient density)
fiber
0
white
rice
barley
Carbohydrate for Recovery!
 Fluid replacement is #1 priority

Water is best
 Need to start refueling within 15-30 minutes

Carbohydrate → replenish muscle fuel
 Consume carbohydrates + protein within 2 hours
Protein aids in reloading muscle fuel
 1 part protein to 3 parts carbohydrate
Protein’s role…
the muscle builder?
More protein ≠ more muscle
 Maintains body tissue and in combination with
exercise is needed to build muscle tissue.
 Can be used for energy…when other fuel is not
available.
 Sources include

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Choose more lean: skinless poultry, fish, shellfish, lean red
meat/pork/veal, skim milk dairy
High fat: marbled meats, poultry with skin, whole dairy
products, eggs, bacon, sausage
Adequate protein
 Adequate protein and with energy from
carbohydrate + training = muscle
 Adequate protein:
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Adequate
Maximum
.5 grams/lb
1 gram/lb
FOOD is still the best source of protein
Total CALORIE intake is important (+500/day)
Protein Sources
 Meats (poultry, fish, beef) = 7 grams/oz
 Eggs 1 whole or 3 whites = 7 grams
 Vegetarian “meats” = 5-21 grams/serving
 Starch and grain group = 3 grams/serving
 Vegetable group = 2 grams/serving
 Milk and yogurt group = 8 grams/serving
(8 oz “meat”, 2 cups grains, 2-1/2 cups veg, 3 cups milk
→ 108 grams protein)
The role of dietary fat
Too much or too little fat is not healthy
 Concentrated source of calories
 Use healthy fats to meet basic energy needs
 Healthy fats useful in meeting high energy needs
 Fat burns in flame of carbohydrate
 Fat before exercise…↓ fat intake close to
exercise or
→ sluggish, slow, bloated, full
→ cramping, GI distress
Choose healthy fats
 Use small amounts at most meals
 High fat / high calorie foods ↔ leaner choices
 Pizza with salad / fruit
 Grilled chicken with french fries
 Choose
 Olive and canola oil, nuts, low fat condiments, low
fat salad dressings
You Must EAT for Optimal Sports Performance
 Requires All
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Carbohydrate
At all meals/snacks
Fat
Focus on types more than
amount
Protein
Need regular intake…most
important in rest and
recovery
Fruits and
Vegetables
For Optimal Sports Performance
 Consider preparation methods
 Choose more baked, broiled, grilled, steamed
 Occasional fried…but not daily
 Consider portions
 Large meals need 4-6 hours to digest…best in
recovery time
 Eat smaller portions, less fat closer to event
 Timing is essential
Meals and Snacks
Pre-exercise—prepare your body all day!
 Do not skip meals
 Eat within 1 hour of waking
 Eat 4-6 times per day…every 3-4 hours
 Drink fluids all day
 Closer to exercise, focus on carbohydrate
rich foods that are lower in fat and protein.
High performance choices
Snacks
Consume 150-300 calories 1/2-1 hour before exercise.
Choose high carbohydrate, low-fat option with a small amount of
protein is best.
Examples
 Trail mix
 Granola bar with nuts
 Fruit & low-fat cheese or yogurt
 Crackers, bread or bagel with
low fat cheese, turkey, tuna or peanut butter
 Cereal & skim milk
 Sports bars
Find what works and stick with it!
High performance choices
Breakfasts
 Lower sugared cereals, skim/1% milk, fruit
 Whole grain bagel, PB or low fat cream cheese, fruit,
yogurt
 Hot cereals topped with nuts, sprinkle of brown
sugar, fruit, skim milk
 Egg white omelet filled with veggies, whole wheat
toast or breakfast potato, fruit, skim milk
 Yogurt smoothie with whole fruit, whole wheat toast
High performance choices
Stir-fry
 Ask for minimal oil or sautéed in broth or water
 Choose lean meats—go for seafood, chicken, tofu or
tempeh
 Get more veggies—even pull from salad bar to get
the mix you like
 Pick a whole grain rice or noodle
 Have it your way with sauces---ask for sauces on the
side so you can control how much you get
High performance choices
Deli
 Choose whole wheat breads for the best nutrition and fiber
 Fill with lean meats—go for sliced turkey, chicken or ham
 Go easy on red meats, processed meats and mixed options like
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tuna and chicken salad
Keep cheese to 1 slice
Pack on the traditional veggies such as lettuce, tomato and
onion but branch out to cucumbers, peppers, sprouts, roasted
vegetables, avocados…whatever your mind can imagine
Go for mustard, ketchup, relishes, hummus as spread over
mayonnaise
Pair with nutrient dense sides—veggies, salad, fruits, yogurt
High performance choices
Pasta
 Choose whole wheat pasta
 Choose less pasta bulk up with vegetables
 Pair with vegetables and lean proteins for
volume and fullness
 Beware of the “stuffings”---most lasagnas,
raviolis, manicottis and tortellini are loaded
with full fat diary products
 Stick with tomato-based sauces
High performance choices
Salad Bar
 Start with loads of fresh dark greens
 Add a “rainbow” of colors from a variety of fruits and vegetables
 For best energy and lasting fullness include
 Whole grains or beans
 Lean protein such as chicken, turkey, tuna, tofu, cottage cheese or
low fat cheese
 Healthy fat from nuts, seeds, tofu
 Go for low fat dressing, vinegar with oil or small portion of full fat
dressings.
 Be ware of high calorie pre-mixed salads, full-fat cheese and
croutons
High performance choices
Grill
 Choose burger occassionally and when you do

Choose whole grain buns with plenty of lettuce, tomato,
onion
 Opt for grilled chicken, fish or vegetarian burgers
 Add fruits, vegetables or side salad for balance
 Be cautious with high calories condiments and
toppings such as cheese, bacon and mayonnaise
 Bon Appetit uses 100% nonhydrogenated canola oil
in all our fryers
Hydration is critical to success!
Thirst is not your best guide for hydration
 Thirst and dry mouth occur
at 1-5% loss of body water
 Guidelines:
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 As soon as mouth is moist,
thirst decreases

 Losses can be significant…2
quarts per hour
 1 pound lost = 16 ounces
fluid
 Drink before, during and
after events
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Drink extra the days
before…64+ ounces
16-20 oz. 2-3 hours before
the event
8-16 oz. immediately before
the event
Aim for 4-8 oz. every 15-20
minutes during the event
As much as you can after
the event (20 oz for every
pound lost)
Beer = alcohol, Coke = caffeine
 Alcohol and caffeine have diuretic effect
 Has negative effect on hydration status
 Do not to consider these in total fluid intake
 Total daily fluid intake
 .3 X current weight = ounces fluid per day
 Best fluids water, milk, 100% juice—save
sports drinks for the field
Having a Healthy Relationship
with Food
Examine Your Attitudes and
Beliefs
 Whole foods provide the best nutrients
 Carbohydrate, protein and fat all provide essential
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fuel and nutrients
Timing and regular food intake is critical
The best diet is not “perfect” but rather moderate and
balanced
Rigid thinking regarding nutrition can have serious
consequences
Supplements can not make up for a poor diet
Honor Hunger and
Recognize Fullness
Retraining your body to recognize…
Hunger
Fullness
Satiety
…
takes time
Disordered eating…red flags
 Preoccupation with weight,
food, calories… etc
 Refusal to eat …restrictions
 Anxiety and “fat talk”
 Feeling “fat” despite weight
 Use of laxatives etc.
 Withdrawal from friends and
activities especially re: food
 Food, weight, dieting
become primary focus
loss or reasonable weight
 Denial of hunger
 Eating differently in public
 Food rituals
 Avoidance of food situations
Disordered eating involves less
frequent practice but slippery
slope to full blown eating
disorder.
Helping Each Other
Watch your “diet” talk…be an example
Encourage non-dieting principles
Encourage healthy focus
Recognize and refer to professionals
Use: Campus resources
Bon Appetit resources
ADA www.eatright.org
Getting help
 Seek professional advice
 Expect normal anxiety
 Prepare for the long haul. Creating a healthy
relationship with food is a process.
Resources
 Terri Brownlee, MPH, RD, LDN
 [email protected]
 Circleofresponsibility.com
 Nutrition information
 Portion Gallery
 Basic calorie guide
 On line journal
Terri Brownlee MPH, RD, LDN
Regional Director of Nutrition
Bon Appétit Management
Company
[email protected]