Performance Nutrition for High School Athletes Eat Right, Play Hard

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Performance Nutrition for High School
AthletesEat Right, Play Hard

• Ruth G. Taylor, MS, RD, LD
• UGA Sports Nutritionist

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• Overview
• What is performance nutrition?
• Parents role in performance nutrition
• Everyday nutrition
• Athlete food choices
• Before Exercise
• During
• Recovery
• Fluids
• Supplements
• Healthy eating attitudes/behaviors

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Keys to Performance Nutrition

• Adequate total energy to support growth
  activity
• Fuel hydrate before exercise
• Stay fueled hydrated during activity
• Recovery after exercise
• Maximize nutrients to enhance performance
  health 50-60 carb 25-30 fat 10-20 protein

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Where Does Nutrition Fit?
Skill Training
Strength Conditioning
Speed/Agility Training
Athlete
Rest Recovery
Optimal Nutrition
Injury Rehab
Injury Prevention
Stress
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Parents Performance Nutrition Role

• Provide healthy food choices role model
• Positively encourage healthy eating
• If you can make time for training, you need to
  make time to EAT RIGHT for training.
• Food Energy! Youve got a tough
  training/competition schedule tomorrow, be sure
  to eat well.
• Your workout is not complete until you eat!
• Avoid setting weight goals, making comments about
  weight, and/or frequently weighing athletes.

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Everyday Nutrition
Do Dont
Eat at least 3 meals a day
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Everyday Nutrition
Do Dont
Eat at least 3 meals a day Skip meals, especially breakfast!!
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Everyday Nutrition
Do Dont
Eat a variety of healthy foods grains, fruit, veggies, lean protein, low-fat dairy Choose at least 3 food groups at each meal
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Everyday Nutrition
Do Dont
Eat a variety of healthy foods grains, fruit, veggies, lean protein, low-fat dairy Choose at least 3 food groups at each meal Leave out any food groups (ex. Fruits and vegetables)
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Athlete Fit Food ChoicesStarchy Grains

• Whole wheat bread
• Wheat pasta
• Brown rice
• Whole grain cereals Raisin Bran, Frosted Mini
  Wheats, Honey Bunches of Oats, Grape Nuts,
  Granola, All Bran, Fiber One, Kashi cereals,
  Smart Start

• Whole wheat tortillas
• Wheat bagels
• Bran muffins
• Whole wheat crackers Triscuits, wheat thins, etc
• Oatmeal
• Grits
• Popcorn
• Granola bars

Grains are your major source of energy!
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Athlete Fit Food ChoicesFruits Vegetables

• Fresh fruit
• Dried fruit raisins, etc
• Canned fruit
• Frozen fruit
• Applesauce

• Fresh vegetables
• Canned vegetables
• Frozen vegetables
• Salsa, tomato sauce

Fruits Veggies are your Freebies! Packed with
vitamins, minerals, fiber and water you cant
go wrong!!
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Athlete Fit Food ChoicesLean Protein

• Chicken
• Turkey
• Fish
• Roast Beef
• Lean ground beef
• Ham
• Beans/Nuts/Seeds
• Eggs

• Keep it lean by
• Grilling
• Baking
• Roasting
• Broiling

Protein is not a major energy source! Extra
protein does not mean extra muscle!
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Quantity of Dietary Protein and Whole Body
Protein Synthesis
b
b
a
a
a
a
Whole Body Protein Synthesis mg/kg/h
a,b unlike letters are significantly different
Tarnopolsky et. al., J. Appl. Physio. 1992
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Bulldawg Fit Food ChoicesDairy

• Milk (skim, 1-2, chocolate)
• Cheese
• (slices/shredded)
• Cottage cheese
• String cheese
• Yogurt

Dairy is a great source of protein, calcium
vitamin D! Keep it low-fat!
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CAUTIONFoods to LIMIT

• Fried Foods french fries, tater tots,
  hashbrowns, onion rings, fried chicken, chicken
  wings, popcorn shrimp, corn dogs, chips, etc
• Greasy meats/foods sausage, bacon, pepperoni,
  salami, bologna, pizza, etc
• Added Fats mayonnaise, sour cream, creamy
  dressings (Ranch, Caesar, Blue Cheese, etc),
  extra cheese, cheese dip, butter, cream cheese,
  creamy dipping sauces, etc
• Extra Sweets cookies, ice cream, cakes,
  brownies, doughnuts, pastries, candy bars, candy,
  sodas, sweet tea, etc
• Refined starches white breads, white bagels,
  croissants, chips, white rice, etc

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Eat Before ExerciseGOAL Start well hydrated
fueled
Do Dont
Eat a meal/snack
Eat pre-practice/game meal of mostly carbohydrates, complimented with lean protein
Hydrate drink water, powerade or fruit juice 2-3 cups 2-3 hrs pre 8 gulps 10-15 min pre
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Eat Before ExerciseGOAL Start well hydrated
fueled
Do Dont
Eat a meal/snack Practice/play on an empty stomach
Eat pre-practice/game meal of mostly carbohydrates, complimented with lean protein Load up in a high-fat, high protein meal Eat candy or sweets
Hydrate drink water, powerade or fruit juice 2-3 cups 2-3 hrs pre 8 gulps 10-15 min pre Restrict fluid or drink sodas, sweet tea, alcohol
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Pre-Practice/Game Meal

• 3-4 hour pre-event
• 1/3 plate lean protein
• 2/3 plate carbohydrate
• Other examples
• Deli sandwich with cheese/veggies banana
  pretzels
• Pancakes fresh fruit egg whites
• Spaghetti with tomato sauce salad bread
  sticks
• Bowl of cereal 2 milk glass of OJ low-fat
  yogurt

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Pre-Practice/Game Meal1/3 plate lean
protein2/3 plate carbohydrate choices
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During ExerciseGOAL Stay hydrated fueled
Do Dont
Drink 4-8 gulps of water or powerade every 15-20 min OR 20-40 oz per hr
Drink at every break, time-out, etc
Practice drinking during training make it a habit
Drink Powerade when practice is longer than 1 hour, and when training in hot conditions
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During ExerciseGOAL Stay hydrated fueled
Do Dont
Drink 4-8 gulps of water or powerade every 15-20 min OR 20-40 oz per hr Dont chug Dont swish and spit Dont miss your mouth
Drink at every break, time-out, etc Skip water breaks Only drink when thirsty
Practice drinking during training make it a habit Give up on fluids if you think they make you sick
Drink Powerade when practice is longer than 1 hour, and when training in hot conditions Only drink water when practice is longer than 1 hour, and when training in hot conditions
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After ExerciseGOAL Replenish repair
Do Dont
Eat a recovery meal/snack within 30 min.
Focus on carbohydrate and protein (3-41 of carbprot)
Hydrate drink water, powerade/fruit juice/milk 2-3 cups per lb. lost
If short on time, try either an energy bar or energy shake
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How to Recover
Do Dont
Eat a recovery meal/snack within 30 min. Go longer than 1 hour after activity without eating
Focus on carbohydrate and protein (3-41 of carbprot) Skimp carbohydrate Load up in a high-fat, high protein meal
Hydrate drink water, powerade/fruit juice/milk 2-3 cups per lb. lost Restrict fluids or drink sodas, sweet tea, coffee, alcohol
If short on time, try either an energy bar or energy shake Skip the recovery meal/snack
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Post-Practice/Game

• Snack Ideas (within 30 min after practice)
• Peanut butter sandwich, tuna sandwich, peanut
  butter crackers, cheese crackers, fruit smoothie,
  Gatorade Nutrition Shake, Gatorade Recovery Bar,
  Powerbar, low-fat chocolate milk, yogurt
  cereal, bowl of cereal
• Meal Ideas (within 30 min after practice or
  within 2 hours after recovery snack)
• Spaghetti and meatballs with marinara
• Grilled chicken, rice, green beans
• Regular hamburger, baked potato, salad
• Turkey Sub sandwich, loaded with veggies,
  pretzels, fruit smoothie
• Chili topped with cheese, wheat rolls

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Fluids Hydration
Fluid Loss
Blood volume
Inadequate oxygen to exercising muscle
Exhaustion
Poor Performance
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Hydration
Do Dont
Drink at every meal
Carry a water/powerade bottle with you on campus
Drink during practice/game
Choose water, powerade, regular milk, chocolate milk, 100 fruit juices, vegetable juices
Children produce more body heat and sweat less
than adults, requiring more attention paid to
good hydration
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Hydration
Do Dont
Drink at every meal Forget to drink at meals
Carry a water/powerade bottle with you on campus Skip drinking between meals
Drink during practice/game Skip drinking
Choose water, powerade, regular milk, chocolate milk, 100 fruit juices, vegetable juices Only drink sodas, sweet tea, kool-ade, HI-C, alcohol, coffee
Children produce more body heat and sweat less
than adults, requiring more attention paid to
good hydration
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Supplements

• There is no magic pill/powder for sports
  performance
• Generally not recommended for the high school
  athlete
• Little, if any, literature to support safe and/or
  effective supplementation in the adolescent
  athlete
• Dietary supplements should never replace food
• Regular daily multivitamin-mineral supplement
  (i.e.Centrum, Flinstones, etc)

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Unhealthy Food Attitudes

• Extreme fear of gaining weight
• Obsessively counting calories
• Preoccupied with
• the desire to be thinner,
• food
• thoughts of having fat on your body
• Fear of fat and/or carbohydrates
• Feel extremely guilty after eating

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Unhealthy Eating Behaviors

• Food restriction starvation
• Vomiting to control weight
• Use of laxatives to control weight
• Use of diet pills to control weight
• Eating binges where you feel out of control

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What to do if you feel an athlete is harming
themselves?

• Get support speak a health professional. Learn
  about disordered eating.
• Privately speak with child addressing your
  concern for health gently but persistently.
• Privately speak with the parent addressing your
  concern for their childs health. Provide
  resources for help.
• Encourage athlete and parents to seek medical
  help.
• Dont comment on athletes food, weight or
  appearance.
• Dont force or make meals a battleground.

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• Questions?
• Thank You!
• Ruth Taylor, MS, RD, LD
• Sports Nutritionist
• 706-542-6891
• rtaylor_at_sports.uga.edu

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Resources for More Information

• Gatorade Sports Science Institute
  http//www.gssiweb.com
• Powerbar www.powerbar.com
• UGA Sports Nutrition www.georgiadogs.com
• American Dietetic Association www.eatright.org
  
• American College of Sports Medicine
  http//www.acsm.org/
• National Collegiate Athletic Association
  Nutrition and Sport Performance
  http//www1.ncaa.org/membership/ed_outreach/nutrit
  ion-performance/index.html
• United States Olympic Committee
  www.olympic-usa.org
• Nancy Clarks Sports Nutrition Guidebook,
  published by Human Kinetics