What is WINFORUM?• WINFORUM is a science-based sports nutrition

resource for student-athletes, parents, coaches and professionals in the field of athletics. We also provide on-site nutrition workshops

• We are a panel of sport nutrition experts who work with athletes: UW Huskies, CWU Wildcats, Seattle Mariners, PLU, UPS, Seattle U and hundreds of high school and middle school athletes

What we do

• We help athletes perform better by educating them about making high performance food choices

• Online• On-site workshops• Sport Nutrition Clubs

4

Since its inception in 2003 the WINFORUM:

• Helped thousands of coaches, parents and student athletes learn to use nutrition for performance through workshops and our website

• Built a social network for like-minded athletes, coaches, parents and professionals in athletics

• Today we continue to encourage a healthy, sports-friendly diet of fruits, vegetables, whole grains, lean protein and low-fat dairy

Follow us Online

WINforum.org Facebook.com/WINforum

youtube.com/winforum@WINforum_org pinterest.com/winforum

WINforum.org/blog

Tools you can use…

6

Let the GAME PLANwork for you!

Find it in “Downloadable Materials” at

www.winforum.org

MyPlate.gov• Use MyPlate as a food selection and portion guide

• A healthy diet of fruits, vegetables, whole grains, lean protein and low-fat dairy

WINFORUM Sport Nutrition Club1. Choose a student representative and advisor2. Contact your ASB for rules about starting a club3. Get interest from other students through

marketing• Ideas for marketing?

4. Contact info@winforum.org to work together and get the ball rolling

11

Top 5 Sport Nutrition Tips

12

1. Eat BREAKFAST • Your body uses muscle tissue for energy when it

doesn’t have enough food

• 30% of total energy BEFORE lunch. Use WINFORUM.ORG for high performance, on-the-go meal ideas:▫ Whole grain bagel w/cream cheese and fruit▫ Granola and nuts cereal w/ milk and fruit▫ Toaster waffles wpeanut butter, milk and fruit▫ Microwave egg sand▫ Toaster Waffle “big mac”

13

2. Have a nutrition GAME PLAN:• This includes having an eating plan for “home” and

“away” games

• Practice your nutrition plan as you practice your sport

• Don’t try new foods on the road; stick with what works

• Use WINFORUM for tips

14

3. EAT FREQUENTLY throughout your day• Maintains energy and muscle mass

• Eat carbohydrates AND protein every 3-4 hours

• Pack snacks and meals ▫ Apple with peanut butter▫ Granola with yogurt ▫ Toast with eggs▫ Ham and cheese crackers

15

4. Bookend workouts with food and water • Eat and drink before and immediately after

practices and games

• Eat two meals and a snack before practice

• Eat a recovery snack immediately after activity▫ Chocolate milk▫ Drinkable yogurt▫ Energy Bar

16

5. Stay Hydrated• Dehydration will decrease your performance

• Drink and eat enough to keep urination frequent and the color of light lemonade

• Plain water is the best hydrator

• Drink from your water bottle all day

• Remember you also get water from fresh fruits, veggies, milk and soups

17

WINFORUM today!

18

• Tournament eating

• Developing your own GAME PLAN

• Understanding portion sizes

• Foods for healing injuries

• Tips to keep muscle, but lose fat

• Common game day mistakes

• AND SO MUCH MORE!

Eat the Rainbow!

19

20

Where to go for more info:• WINForum : www.winforum.org

• Momentum Nutrition & Fitness: www.momentum4health.com

• American Dietetics Association: www.eatright.org

• MyPlate: www.choosemyplate.gov

• PowerBar: www.powerbar.com

Emily Edison, MS, RD, CSSDSports Dieitian

WINForum Coordinator

For more information contact: info@winforum.org