Eat to Compete: Training Diet

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Eat to CompeteTraining Diet
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Energy Calories

• Recommended intake (14-18 year olds)
• Energy need for males
• 2400-3200 kcal
• Energy need for females
• 2000-2400 kcal

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Daily Food Group Recommendations

• 2000 calories
• Grains 6 oz eq
• Vegetables 2 1/2 cups
• Fruits 2 cups
• Milk 3 cups
• Meat/Beans 5 1/2 oz eq

• 3200 calories
• Grains 10 oz eq
• Vegetables 4 cups
• Fruits 2 1/2 cups
• Milk 3 cups
• Meat/Beans 7 oz eq

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Eat to CompeteCarbohydrates

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Carbohydrates

• Preferred fuel source for muscles
• Stored as glycogen in liver and muscle
• readily converted to energy when needed
• Glycogen can easily be depleted
• Important to fuel before exercise
• Important to restore after exercise
• Carbohydrate needs to be eaten every day

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Carbohydrates

• Complex carbohydrates
• Best source of energy before/after exercise
• Ex. Pasta, whole grain breads and cereals
• Simple carbohydrates (simple sugars)
• Not preferred, but COULD be beneficial
  immediately after exercise
• (within 15 minutes)
• Ex. Candy, juice, soda, high sugar foods

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Carbohydrates

• Recommended intake 55-60 of total kcal
• 2000 calories/day 275 g/day
• 2400 calories/day 330 g/day
• 3200 calories/day 440 g/day

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How do you meet your daily need for
carbohydrate?(2000-3200 calories)
6 - 10 servings of grains 2 1/2 - 4 cups of
vegetables 2 2 1/2 cups of fruit 3 cups of
milk or milk products
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What is a serving of grain?

• 1 slice of whole grain bread
• 1 tortilla
• 1/2 cup cooked pasta or cereal
• 1 cup of ready-to-to eat cereal
• 1/2 hamburger roll, bagel, or English muffin
• 3-4 plain crackers (small)
• 1 pancake

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What about vegetables, fruit and milk?

• Vegetables provide 5 gm of carbohydrate per 1/2
  cup
• Fruit provides 15 gm of carbohydrate per 1/2 cup
• Milk provides 12 gm of carbohydrate per 1 cup

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Total Daily Carbohydrates

• For 2400 calories
• Grains- 8 ounces 120 g Carbohydrates
• Vegetables- 3 cups 15 g Carbohydrates
• Fruit- 2 cups 30 g Carbohydrates
• Milk- 3 cups 36 g Carbohydrates
• TOTAL 201 g of Carbohydrates

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Protein

• Eat to compete

It is a hit to get fit
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Protein

• Important for growth, development, maintenance,
  and repair of body tissue
• NOT a primary source of fuel for your
• muscle performance

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Protein

• Eating large quantities of protein will NOT
  increase muscle mass
• Muscle mass and strength only increases as a
  result of muscular workouts
• Excess protein eaten is NOT stored as muscle

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Protein

• Recommended intakes
• Extremely active athletes
• 0.54-0.73 g/lb/d
• 12-15 of total calorie intake
• Examples of requirements (0.7 gm/lb)
• 130 lbs 70-95 g/day
• 155 lbs 84-113 g/day
• 180 lbs 97-131 g/day
• 200 lbs 108-146 g/day

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How do you meet your daily need for
protein?(2000-3200 calories)
6 - 10 servings of grains 2 1/2 - 4 cups of
vegetables 5 1/2 - 7 oz meat or beans 3 cups of
milk or milk products
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What is an ounce of meat or beans?

• 1 oz lean meat, poultry or fish
• 1 egg
• 1 tablespoon peanut butter
• 1/2 cup cooked dry beans
• 1/2 oz nuts or seeds

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What about grains, vegetables and milk?

• Grains provide 3 grams protein per serving (1/2
  cup pasta, 1 slice bread)
• Vegetables provide 2 grams protein per 1 cup
  uncooked vegetables
• Milk provides 8 grams protein per 1 cup

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Total Daily Protein

• For 2400 calories
• Meat and beans- 6.5 oz 45 g Protein
• Milk- 3 cups 24 g Protein
• Vegetables- 3 cups 9 g Protein
• Grains- 8 ounces 12 g Protein
• TOTAL 90 g of protein

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Pre and Post exercise meal
Eat to compete
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Carbohydrate Review

• Carbohydrate is the major source of energy for
  physical performance
• Glycogen (stored carbohydrate) is important for
  energy and can only be restored by consuming
  carbohydrates
• Complex carbohydrates are preferred before and
  after exercise

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Protein Review

• Protein provides important building blocks for
  muscles and other tissues
• Eating protein will not increase muscle
• Protein needs are easily met with a balanced diet

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Pre-exercise meal

• Why is it important to eat before competition?
• Prevents hunger during the competition
• Provides last-minute fuel for muscles
• What should you eat?
• Individual preferences
• Goal is to prevent hunger and possibly enhance
  stamina without stomach discomfort

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Pre-exercise meal

• The day before
• Carbohydrate rich meals
• Pasta, bread, brown rice, whole grains etc
• Avoid high fat and high protein
• Slow digestion
• Will not provide energy for competition
• Drink plenty of fluids

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Fluid Recommendationsat the Pre-exercise meal

• 14-22 fl oz 2-3 hours before
• 6-12 fl oz within 10-15 min of
• the activity

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Pre-exercise meal

• Before morning events
• Eat a high carbohydrate dinner and bedtime snack
• Eat a light meal in the morning to prevent hunger

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• Dinner2 cups spaghetti 60 g CHO 320 kcal
• 1 cup pasta sauce 30 g CHO 125 kcal
• 1 dinner roll plain 15 g CHO 80 kcal
• 1 cup mixed greens 5 g CHO 25 kcal
• 1/2 cup cooked broccoli 5 g CHO 25 kcal
• TOTAL 115 g CHO 575 kcal
• Snack
• 1 cup orange juice 30 g CHO 120 kcal
• 1 banana (small) 15 g CHO 60 kcal
• 1 granola bar 15 g CHO 60 kcal
• TOTAL 60 g CHO 240 kcal
• Light breakfast
• 1.5 cup cheerios 45 g CHO 180 kcal
• 1 cup skim milk 12 g CHO 80 kcal
• 1 banana 15 g CHO 60 kcal
• TOTAL 72 g CHO 320 kcal

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• Before afternoon events
• Eat a hearty breakfast and a lighter
  carbohydrate-based lunch
• Hearty breakfast
• 2 eggs scrambled --- 150 kcal
• 2 slices whole wheat bread 30 g CHO 120 kcal
• 2 tbsp peanut butter --- 135 kcal
• 1 tbsp jam 15 g CHO 80 kcal
• 1 cup skim milk 12 g CHO 80 kcal
• 1/2 cup orange juice 15 g CHO 60 kcal
• 1 banana (small) 15 g CHO 60 kcal
• TOTAL 87 g CHO 685 kcal
• Lighter Lunch
• 1 cup chicken noodle soup 22 g CHO 90 kcal
• 1 dinner roll, plain 15 g CHO 80 kcal
• 1 cup skim milk 12 g CHO 80 kcal
• 1 orange 15 g CHO 60 kcal
• TOTAL 64 g CHO 310 kcal

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• Before evening events
• Eat a hearty breakfast and lunch
• Eat a light snack 1-2 hours before (if tolerated)
• Hearty Lunch
• Subway 6 Roasted Chicken Breast 47 g CHO 320
  kcal
• 1 chocolate chip cookie (Subway) 30 g CHO 210
  kcal
• 1 apple (medium) 15 g CHO 60 kcal
• TOTAL 92 g CHO 590 kcal
• Snack
• 1 cup orange juice 30 g CHO 120 kcal
• 1 banana (small) 15 g CHO 60 kcal
• 1 granola bar 15 g CHO 60 kcal
• TOTAL 60 g CHO 240 kcal

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Pre-exercise meal

• Timing
• 4 hours consume regular food
• Complex carbohydrates that are low fat
• 2-3 hours liquid meals (is an option)
• 1-2 hours high carbohydrate beverage
• lt 1 hour water/fluid replacement beverage

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Post-exercise meal

• Within 15 min of exercise consume a high
  carbohydrate containing food
• E.g. fruit, juice, low-fat milk, low-fat sports
  bar/drink
• Within 2 hours of exercise consume
• 100-200 gm of carbohydrate
• In combination with protein for best glycogen
  replenishment

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Post-exercise meal

• Examples of 100-200 g carbohydrates
• 3 cups of pasta/ mashed potatoes
• 7 slices of bread/ tortilla
• 2 cups of rice
• 16 fl. oz. high carbohydrate drink

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Pre- and Post-exercise meal

• What you eat immediately before and after
  exercise is not as important as throughout the in
  and off season
• Eat for long-term health and optimal performance

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Conclusion

• Pre- and post-exercise meals are essential for
  best performance and optimal health
• Make sure you fuel your body with proper nutrition

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• Funded by Iowa Beef Industry Council, Midwest
  Dairy Association
• Prepared by Ruth Litchfield, PhD, RD, LD
• Contributions by Emily Lasley, Lindsey Metcalf,
  Andrea Seminara and Karin Westberg

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