Performance Nutrition for High School Athletes Eat Right, Play Hard

1. Performance Nutrition for High School AthletesEat Right, Play Hard Ruth G. Taylor, MS, RD, LD UGA Sports Nutritionist

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

3. 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

4. Where Does Nutrition Fit? Skill Training Strength & Conditioning Speed/Agility Training Athlete Rest & Recovery Optimal Nutrition Injury Rehab Injury Prevention Stress

5. Parent’s 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! You’ve 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.

6. Everyday Nutrition

7. Everyday Nutrition

8. Everyday Nutrition

9. Everyday Nutrition

10. 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 Athlete Fit Food ChoicesStarchy Grains Grains are your major source of energy!

11. Fresh fruit Dried fruit –raisins, etc Canned fruit Frozen fruit Applesauce Fresh vegetables Canned vegetables Frozen vegetables Salsa, tomato sauce Athlete Fit Food ChoicesFruits & Vegetables Fruits & Veggies are your Freebies! Packed with vitamins, minerals, fiber and water – you can’t go wrong!!

12. Chicken Turkey Fish Roast Beef Lean ground beef Ham Beans/Nuts/Seeds Eggs Keep it lean by: Grilling Baking Roasting Broiling Athlete Fit Food ChoicesLean Protein Protein is not a major energy source! Extra protein does not mean extra muscle!

13. 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

14. Milk (skim, 1-2%, chocolate) Cheese (slices/shredded) Cottage cheese String cheese Yogurt Bulldawg Fit Food ChoicesDairy Dairy is a great source of protein, calcium & vitamin D! Keep it low-fat!

15. 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 CAUTION:Foods to LIMIT

16. Eat Before ExerciseGOAL: Start well hydrated & fueled

17. Eat Before ExerciseGOAL: Start well hydrated & fueled

18. Lean protein: Grilled/baked chicken, fish, steak, roast beef Carbohydrate options: rice, pasta, bread, cereal, etc, fruits, & veggies 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

19. Pre-Practice/Game Meal1/3 plate = lean protein2/3 plate = carbohydrate choices

21. During ExerciseGOAL: Stay hydrated & fueled

22. During ExerciseGOAL: Stay hydrated & fueled

23. After ExerciseGOAL: Replenish & repair

24. How to Recover

25. 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

26. Fluids & Hydration Fluid Loss Blood volume Inadequate oxygen to exercising muscle Exhaustion Poor Performance

27. Hydration Children produce more body heat and sweat less than adults, requiring more attention paid to good hydration

28. Hydration Children produce more body heat and sweat less than adults, requiring more attention paid to good hydration

29. 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)

30. 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

31. 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

32. 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 child’s health. Provide resources for help. • Encourage athlete and parents to seek medical help. • Don’t comment on athlete’s food, weight or appearance. • Don’t force or make meals a battleground.

33. Questions? Thank You! Ruth Taylor, MS, RD, LD Sports Nutritionist 706-542-6891 rtaylor@sports.uga.edu

34. 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/nutrition-performance/index.html • United States Olympic Committee: www.olympic-usa.org • Nancy Clark’s Sports Nutrition Guidebook, published by Human Kinetics