Power Up By Eating Smart

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Power Up By Eating Smart

• Sports Nutrition for Teen Athletes

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Power Up By Eating Smart
Fuel for Sports Performance Nutrients for
Good Health FOOD
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• Whatever activity you are involved in
• Cross Country
• Track and Field
• Swimming and Diving
• Cycling
• Skiing
• Tennis
• Golf
• Wrestling
• Gymnastics

• Football
• Basketball
• Soccer
• Volleyball
• Softball
• Hockey
• Baseball
• Cheerleading
• Poms

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Power Up By Eating Smart
Food FUEL Fuel Performance
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• Sports and Nutrition
• Nutrition is just as important to sports
• performance as conditioning and training
• Eating a balanced diet
• with a variety of
• healthy foods is key

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• 2005 Dietary Guidelines for Americans
• serve as a guide for eating healthy
• Use guidelines to plan
• daily meals
• Eat a variety of foods
• from each of the
• food groups
• Choose nutrient dense foods
• to stay healthy

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• 2005 Dietary Guidelines for Americans
• 5 food groups elements of a healthy diet
• Grains
• Dairy
• Meat
• Fruits
• Vegetables

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• Grains
• Excellent source of carbohydrate,
  vitamins, minerals and fiber
• The carbohydrate fuels muscles and protects
  against fatigue

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• Grains
• 6 ounces
• every day
• Half of all
• grains
• should be
• whole grains

1 ounce
1 slice whole wheat bread
1 cup whole grain cereal
1/2 cup cooked rice, cereal or pasta
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• Vegetables
• Excellent source of vitamins,
• minerals and fiber

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• Vegetables
• 2 1/2 cups every day
• Choose dark green and brightly colored
• Eat more dry beans and peas

1 cup
1 cup raw or cooked vegetables
1 cup vegetable juice
2 cups raw leafy greens
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• Fruits
• Rich in vitamins, fiber and carbohydrate
• Carbohydrate found in fruit aids in recovery
  after exercise

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• Fruits
• 2 cups
• every day
• Eat a variety
• of fruit
• fresh, frozen,
• canned or
• dried
• Limit servings
• of juice

1 cup
1 cup fruit
1/2 cup dried fruit
1 cup 100 fruit juice
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• Milk, Cheese and Yogurt
• Good source of protein
• Excellent source of calcium
• Good source of carbohydrate

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• Milk, Cheese and Yogurt
• 4 cups
• every day
• Choose
• low fat or
• fat-free milk,
• yogurt
• and cheese

1 cup
1 cup milk
1 cup yogurt
1 ½ ounces natural cheese
or 2 ounces processed cheese (same size as 4
dice)
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• Milk, Cheese and Yogurt
• Lactose intolerance doesn't mean avoid dairy

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• Milk, Cheese and Yogurt
• Choose milk for the best balance of calcium,
  protein, carbohydrate and other essential
  nutrients
• Calcium-fortified foods and beverages including
  soy beverages or orange juice may provide
  calcium, but not the other nutrients found in
  milk and milk products

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• Meat and Beans
• Protein to repair muscles
• Helps with muscle development
• Good source of iron to prevent anemia

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• Meat and Beans
• 5 1/2 ounces every day
• Low fat or lean meat, poultry or fish
• One 3 ounce serving of meat, fish or poultry
  is about the size of a deck of cards

1 ounce
1/4 cup dry cooked beans
1 ounce meat, poultry or fish
1 tablespoon peanut butter
1/2 ounce nuts or seeds
1 egg
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• Sports and Nutrition
• Choosing the right food FUEL is key
• Use the Dietary Guidelines to plan meals
• Focus on the type and quantity of foods from
  each food group for peak performance

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Power Up By Eating Smart

• Sports and Nutrition
• Key nutrients for athletes
• Carbohydrate
• Protein
• Water

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• Carbohydrate
• Critical fuel source for exercising muscles
• More exercise requires more carbohydrate

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• Carbohydrate
• It is important to eat carbohydrate in foods to
  maintain glycogen stores
• Carbohydrate is stored in the liver and
  in muscle as glycogen
• When glycogen stores are low, the body becomes
  tired

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• Carbohydrate
• Milk and yogurt
• Whole grain breads, bagels, rolls
• Whole grain cereal,granola
• Crackers, tortillas
• Potatoes, pasta,rice
• Fruits
• Vegetables

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• Protein
• Essential for growth, repair and maintenance of
  body tissue and muscles
• Provides some energy
• Important for refueling after practices and events

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• Protein
• Milk, cheese, yogurt
• Meat, fish, chicken
• Eggs, beans, peanut butter

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• A word about fat
• Don't totally eliminate from diet
• Important to every cell in the body
• Provides fuel for working muscles
• Powers endurance activities

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• Fluids
• 75 of muscle is water
• Dehydration will impair performance
• Drink before, during and after practice and
  events
• Avoid soft drinks and stimulant drinks
• Best sources are water, milk, 100 fruit juice
  and sports drinks

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• Water
• Regulates body temperature during activity
• Helps convert food into energy
• Lubricates joints

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• Water Basics
• Water is the key nutrient for athletes
• Active teens and adults need 9-15 cups of fluid
  daily

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• Water Basics
• Athletes should drink as much water as possible
• Drink fluids throughout the day
• Milk, 100 fruit juice and watery foods all
  contribute to fluid balance

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• Milk
• Nutrient dense beverage that is 90 water
• Perfect fluid to hydrate during the day
• Contains 9 essential nutrients

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• Calcium in Milk
• Needed to keep bones strong and healthy
• Necessary to help build strong bones in teens
• Teenagers need 4 servings from the milk group
  daily (milk, cheese, yogurt)

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• How much fluid do you need when
• practicing and competing?
• 16 oz. 2-3 hours before
• 8 oz. 15 minutes before
• 8 oz. every 15-20 minutes during
• 3 cups for each pound lost for 24-48 hours after
  competition

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• Eating for Competition
• Three important time periods to consider with
  every practice or competition
• Before
• During
• After(recovery)

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• Eating for Competition
• Use dietary guidelines as a guide to eat well
• Start every day with breakfast
• Eat the right foods as part of training
• The school cafeteria offers healthy choices
• Choose healthy options from school vending
  machines

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• Eating for Competition
• Choose carbohydrate first
• Carry healthy snacks and beverages to refuel
  during the day
• Eat a high carbohydrate breakfast
• Eat a high carbohydrate meal 3-4 hours before
  competition
• Choose a small meal or snack close to event time

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• Pre-Competition Meal (3-4 hours before)
• Focus on carbohydrate and fluid
• Rule of thumb fill 2/3 of plate with high
  carbohydrate foods and the rest with lean protein

1/3 of Plate Lean Protein
2/3 of Plate High Carbohydrate Foods
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• Menu Ideas for Breakfast
• Try to serve 3-5 food groups

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• Menu Ideas for Lunch
• Choose foods that are low in fat and high in
  carbohydrate and fluids

Can you think of some lunch ideas from the school
cafeteria?
Can you think ofsome lunch ideasfor a bag lunch?
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• Snacks
• Choose a small meal or snack about 2-3 hours
  before competition

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• Refueling during competition or game break
• Focus on carbohydrate
• Try to eat or drink every 30 minutes
• Fresh fruits
• Breads, cereals
• Energy bars
• Drink 8 ounces of water every 15-20 minutes

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• Post Competition Meals
• During exercise muscles use carbohydrate as their
  primary energy source
• Fluids lost by sweating need to be replaced
• Eat within 30 minutes after competition or
  practice and again 2 hours later
• Choose high carbohydrate foods and fluids

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• Post Competition/Practice (within 30 minutes)
  choose
• Graham crackers, yogurt and fruit juices
• Yogurt and fruit
• Whole-wheat bagel with peanut butter and milk
• Fresh fruit, string cheese and water
• Yogurt with granola
• Cereal bar and milk
• CHOCOLATE MILK the "new" sports drink!

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• Chocolate Milk
• The "New" Sports Drink!

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• Chocolate Milk
• Protein- for building and maintaining
  muscle mass
• Calcium for strong bones
• Fluids helps with rehydration milk is 90
  water
• Carbohydrate for energy

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• Chocolate Milk
• Chocolate milk also has an optimal ratio of
  carbohydrate to protein to help
  muscles refuel
• 31 is the ideal carbohydrate to protein ratio

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• Lowfat
• Chocolate Milk

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• Chocolate Milk The "New" Sports Drink!
• Effective recovery aid for exhausted muscles
  after intense workouts
• Athletes were able to workout longer during a
  second round of exercise
• Effective alternative to commercial sports drinks
  

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• Chocolate milk contains
  nine essential nutrients important
  for an athlete's health
• No other sports drink contains the
  nutrient package found in chocolate
  milk
• REFUEL with CHOCOLATE MILK!

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• Post-Competition/Practice Meals (2 hours after
  your event)

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• Tips for Road Travel
• Focus on good sources of carbohydrate and fluid
• Carry healthy snacks and beverages
• Keep foods cold with ice packs, coolers
  orinsulated bags

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• Food Ideas for the Road

What are some healthy foods to carry on the bus
when your team travels on the road?
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• Tips for Tournaments
• Remember to continually build and maintain energy
  (glycogen) stores.
• Plan ahead and bring high carbohydrate foods and
  fluids.
• Choose carefully at concession stands

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• Track Your Daily Diet
• Write down what you eat for three days
• See where you can make adjustments
• Always think about what you are eating

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• Eating well is as important as training and
  conditioning for success in your sport.