female athlete nutrition - lenape regional high school ... · 4 nutrition concerns for the female...
TRANSCRIPT
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Nutrition
Concerns for
Female Athletes
April Schetler, MS, RD
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USA Olympic Soccer Team
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Venus & Serena Williams
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Erin Donohue
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Keilani Ricketts
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Missy Franklin
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Shoni Schimmel
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What do they all have in common?
Intense demands on the body
Training
Competition
Minimal rest periods
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Look familiar?
Wake up. School. Sports. Homework. Sleep.
(Repeat)
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Keeping up with the demand
Taking care of yourself off the field:
Nutrition
Hydration
Sleep
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4 Nutrition Concerns for the Female Athlete
1. Female Athlete Triad
2. Fueling
3. Performance
4. Recovery
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Female Athlete Triad
Disordered Eating
Osteoporosis Amenorrhea
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Female Athlete Triad: Disordered Eating
• Losing weight to improve performance / vanity
• Calorie restriction to be thin
• Deprivation diets
• Eating disorders
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Female Athlete Triad: Amenorrhea
• Intense exercise without taking
in enough calories
• Decreased estrogen (hormone that regulates your period)
• Periods are irregular or missing
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Female Athlete Triad: Premature Osteoporosis
• Caused by low estrogen and poor nutrition
• Can lead to stress fractures
• Not enough calcium
• Affects bones for lifetime
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Female Athlete Triad: Signs & Symptoms
• Weight loss
• No periods or irregular periods
• Fatigue
• Decreased ability to concentrate
• Stress fractures
• Muscle injuries
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Fueling, Performance and Recovery Nutrition
Practice to be good at your sport.
Eat to fuel your sport.
Period.
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Fueling, Performance and Recovery Nutrition
What can I eat for maximum energy
and performance?
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The Athlete’s Diet:
• Whole grains
• Lean protein
• Fruits
• Veggies
• Low fat dairy
• Water
The Athlete’s Diet
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1. Nutrition as Fuel
2. Performance
3. Recovery Nutrition
The Athlete’s Diet
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Pre-Work Meal:
� 3-4 Hours before the event (Approximately 500 calories)
� High in carbohydrate (Bread, cereal, pasta, fruit, veggies)
� Moderate protein (Poultry, eggs, dairy, nuts, peanut butter)
� Low in fat
� Water
Nutrition as Fuel
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Fueling Meal Suggestions:
• Turkey sandwich on whole wheat bread, veggies, water
• Whole wheat toast, egg whites, fruit, water
• Oatmeal, fruit, water
• Pasta, lean protein, veggies
• Chicken with steamed veggies, brown rice, milk
• Bagel with peanut butter
Nutrition as Fuel
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Pre-Work Snack:
� 1 Hour before the event (Approximately 100-200 calories)
� Low-fiber fruits or veggies (Melon, cherries, carrots)
� Low-fiber carbs (Crackers, ½ bagel, toast, white potato)
� Water
Nutrition as Fuel
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Snack Suggestions:
• Fig Newtons
• Low fat, low protein granola bar
• Fruit smoothie
• Low fat yogurt and fruit
• Low fat string cheese and grapes
• Pretzels and raisin mix
Nutrition as Fuel
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Nutrition as Fuel
What to Avoid Before Event:
� High fat foods
� High protein
� Energy drinks
� Caffeine
� High sugar drinks
� Sweets
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1. Nutrition as Fuel
2. Performance
3. Recovery Nutrition
The Athlete’s Diet
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Performance Nutrition
During Work:
� Water (Every 15-20 minutes if possible)
� Sports drink (Contests lasting > 60-90 minutes)
� Long contests (track)
Carbohydrates
Fruit (low fiber)
Crackers
Low pro, low fat bars
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1. Nutrition as Fuel
2. Performance
3. Recovery Nutrition
The Athlete’s Diet
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Fueling, Performance and Recovery Nutrition
When should I start thinking about
preparing for the next workout?
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Recovery Nutrition
Post-Work Snack:
� Within 30 minutes
(maximize protein synthesis and depleted glycogen stores)
� Balanced snack of carb, protein & fat
� Water or Sports drink
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Recovery Nutrition
Post-Work Meal:
• Whole grains
• Lean protein
• Fruits
• Veggies
• Low fat dairy
• Water
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Recovery Meal Suggestions:
• Grilled chicken, veggies, brown rice, milk
• Egg white omelet, whole wheat toast, fruit
• Whole wheat pasta, shrimp, veggies
• Chicken & veggie stir fry, brown rice, milk
• Fish, veggies, brown rice
Recovery Nutrition
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Fueling, Performance and Recovery Nutrition
I fueled for exercise, stayed hydrated during the
event, and recovered… now what?
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Look familiar?
Wake up. EAT. School. EAT. Sports. EAT. Homework. Sleep.
(Repeat)
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4 Nutrition Concerns for the Female Athlete
1. Female Athlete Triad
2. Fueling
3. Performance
4. Recovery
Know the signs
Get help
Meal 3-4 hours before event
Snack 1 hour before event
Water every 15-20 minutes
Sports drink > 60 minutes
Snack within 30 minutes
Balanced meal
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Body Composition Analysis / Basal Metabolic Rate Analysis
Private nutrition consultations
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(856) 325-5329
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