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Why is it important to focus on eating
right?
• It affects performance
• Provides appropriate fuel
• Aids in recovery
• Facilitates strength
• Prevents illness
• Helps you sleep better
• Better for your long term health
Calorie Needs
• Energy Balance
- Too much = weight gain
- Too little = weight loss
• Energy needs based on weight, height, age, and activity level:
- Girls: 2,500 kcal- 3,000 kcal
- Boys: 3,000 kcal- 4,000 kcal
• Best to get calories from nutrient dense foods
• What happens if you don’t get enough?
- Body breaks down muscle for energy and conserves fat
Carbohydrates
• Main source of energy for an athlete
• 5-7 g/kg/d = 65% of diet
* Carbs converted to glucose in metabolism- this is the molecule you burn
when running, especially in all-out activity
* Stored in muscles in the form of glycogen for immediate use
* Liver stores extra glycogen and will be used; especially when running for a
long time.
Complex Carbs
• “Complex”- starches
* Keeps blood sugars level
• Fiber-Keeps stomach full, good for the colon
* Examples: Fruits, vegetables, whole grain breads, cereals, pasta, brown rice, oats,
etc.
* Hint- Brown grains have more nutrients and fiber compared to white grains
http://lowcarbdiets.about.com/od/science/ss/toplowcarb2006_7.htm
Simple Carbs
• “Simple carbs”- Sugar
• Why are sugary foods not good to eat all of the time?
* The body will use it too quickly when exercising
* If not used right away it will be stored as body fat if eaten in excess
* It’s not usually filled with other nutrients
• Appropriate to eat 1-2 hours before competition or workouts
*Examples: fruit snacks, pretzels, white bread, white rice, low-fiber cereals
http://beaut.ie/blog/?tag=sugar-cravings
Protein
• Protein is essential
* Amino acids in protein are required for organs, muscles, and proteins in the body.
* Slow digestion = helps regulate blood sugar and feeling full
• Important for recovery
* Repairs tissue
* Makes new protein for energy production
* Whey is best
• How much do you need?
* 1.2-1.7 g/kg/d =15% of diet
http://www.jesseliebman.com/wp-content/uploads/2009/11/athlete.jpg
Fat
• YOU MUST EAT FAT!
* It is essential- hormone production, cell membrane structure and function, protection,
temperature regulation
• Good fats give you energy and needed calories and prevents disease
* Ex: monounsaturated, polyunsaturated, omega 3, omega 6
• Bad fats are stored more easily as body fat = accelerates disease
*Ex: saturated and trans fats
Vitamins and Minerals
• Play a role in energy metabolism, antioxidant activity, and other body
processes.
• Should try to consume mostly from the diet
* Fruits, veggies, nuts, beans, lean-cuts of meat, etc.
• Supplements recommended for athletes:
* Multivitamin – For extra vitamins and minerals
* Iron – For low ferritin stores
* Calcium w/ vitamin D – For bone strength
* Vitamin C- reduces symptoms of colds and the duration
Iron
• Helps deliver oxygen to cells
• Athletes need to check ferritin levels (iron stores)
* Low ferritin affects performance
• Why is it easy for athletes to have low ferritin?
*When foot strikes blood cells break, lose through sweat and urine, don’t consume enough iron-
rich foods, GI bleeding.
• Consume with vitamin C
* Helps absorb iron into intestine
• Be careful of nutrients that inhibit absorption
* Calcium, zinc, maganese, lead, and tea
http://www.dreamstime.com/royalty-free-stock-photo-tired-athlete-image1381185
Iron-Rich Foods
Calcium and Vitamin D
• Calcium
* Bone and teeth health,
* Proper functioning of muscles
* Helps blood clotting process
* Growth in adolescents
* Prevents osteoporosis later in life
• Vitamin D
* Helps with calcium absorption
* Research shows prevention of many diseases
Calcium-Rich Foods
Water and Electrolytes
• Functions:
* Cools the body
* Replaces fluid loss
* Prevents heat stroke and dehydration.
• Consequences of Dehydration:
* Impaired performance
* Speed is significantly impaired
* No energy
* Muscle cramps
* Potential death
http://www.tribuneindia.com/1999/99aug26/sports.htm
How to Hydrate
• Never feel thirsty! Loss of 2% if body weight can impair performance.
* Constantly drink throughout the day
* Monitor color of urine - should be light yellow and odorless
Timing Recommendation
2-3 hours before exercise 16-24 oz (2-3 cups)
30 minutes before exercise 5-10 oz(1/2 -1 cup)
During exercise 5-10 oz (1/2-1 cup) every 15
minutes
After exercise ≥20 oz (2 ½ cups) for every
pound lost during exercise
http://www.aces.edu/pubs/docs/H/HE-0749/
How to Hydrate
• Electrolytes
* Important to replace electrolytes after exercise
- Energy Metabolism
- Chemical balance
- Neuro-function
• Add electrolytes to water and eat sodium rich foods.
* There should be a little bit of electrolytes in your water throughout the day.
* They help to retain water in your body and keeps you drinking water
* Go for low calorie sports drinks, all of that sugar is not necessary!
Eating Before Competition
• Goal- to provide adequate carbohydrates for fuel.
• There is great variability among athletes- some take longer or
faster to digest, experiment at practice.
• Eat 1-4 hours before event- if you eat 3- 4 hours before, you
may need a small snack after 1-2 hours
• 1 hour – 1 g/kg 54 g = banana w/ 1 T honey on graham cracker
2 hour- 2 g/kg 108 g = English muffin w/ 1 T jelly and PB, apple,
pretzels, yogurt
3 hour- 3 g/kg 162 g = turkey sandwich, grapes, crackers, yogurt
4 hour - 4 g/kg 216 g = ham sub sandwich, pretzels, orange
Eating Before Competition • Carbohydrates
* Replenish glycogen stores
* Provide quick energy
* Digested and absorbed rapidly
* Decreases feeling of fullness
• Protein- don’t eat too much!
* Harder to digest
* Can impair performance in the heat- increases fluid needs
• Fats- don’t eat too much!
* Harder to digest, can stay in stomach for more than 4 hours
Post Competition
• RECOVERY is so important!
* Can optimize performance level and work capacity
* Resistance to infection, injury, and disease.
• Water and Electrolytes
* Low-sugar sports drinks and electrolyte packets
* Foods with sodium: spaghetti sauce, pretzels, crackers and soup
* Foods with Potassium: bananas, OJ, and other fruits or veggies
• Carbohydrates
* Quickly stored in the body for shorter recovery time
* Eat as soon as you can! 30 minutes-2 hours is your window
Post Competition
• Protein
* Muscle repair especially for strength athletes
* Ex: Yogurt, beans, lunchmeat, soy products, cheese and bagels
• Fat * Limit because it slows the absorption of carbs and proteins = slower recovery
time.
http://www.nesquik.com/adults/products/nesquikreadytodrink/100calorie.aspx
Nutrients for Injury healing
• Calories- energy needed for healing
• Protein- muscle repair
• Vitamin C- joint repair and collagen synthesis
• Zinc- same as vitamin C
• Calcium, phosphorous, and magnesium- skeletal repair
• Omega 3- antiinflammatory
General Eating Plan
3 meals and 2-3 snacks in between
Eat every 2-3 hours if possible… spread
intake in smaller portions throughout the day
Sip on water w/ splash electrolyte beverage
Plate method:
Individual Counseling
• If you need more individualized counseling
feel free to contact me:
carlywells716@yahoo.com
$ 30.00 for first session and $15.00 for any
follow up needed
References Campbell M, Shawn OF. 2008. Biochemistry. 6th ed. California Belmont. p. 533-537.
Hamilton S, Antonio J. 2004. Fast Track: Training and nutrition secrets from America’s top female runner.
Rodale. 156, 203-209.
Mahan K, Escott-Stump S. 2008. Krause’s Food and Nutrition Therapy. 12th ed.
Kardong D. 2007. Are you eating enough? [Electronic version] Runners World.
http://www.runnersworld.com/article/0,7120,s6-393-397--11889-1-1-2,00.html. 19 Sep 2010.
Tucker R, Dugas J. 2009. The runner’s body: how the latest exercise science can help you run stronger,
longer and faster. New York: Rodale. p.135-136.
Wagner, D. 2009. Eating on the road: practical nutrition strategies for the traveling athlete. Athletic
Therapy Today 14:1-4.
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