Eating for Athletes

1. Eating for Athletes Karen LaFace, MD Cindy Milner, RDN, CSSD Photo credit: TableatNY http://www.flickr.com/photos/53370644@N06/4975878855/sizes/m/in/photostream

2. Big Picture • Food is fuel • WHAT should you eat? • WHEN should you eat? • Normal eating: what is it? • What does not work?

4. Eating well as an athlete requires • Eating often (4 or 5 times a day) • Breakfast!!! • Choosing whole foods • Planning ahead • Packing food • Don’t underfuel • Avoid empty calories

5. But I don’t have time! • Yes, you do • It doesn’t get easier! • Establish healthy routines for life • Plan ahead

6. Sugar, sugar, everywhere!

7. Fructose and HFCS • Highly concentrated sweet compounds • Found in nature (fruit), but packaged with water and fiber by Mother Nature • Added to many foods (almost everything packaged) • Does not cause fullness, linked to metabolic syndrome (obesity, high blood sugar, high fats in blood, diabetes)

8. Fruit is ok fructose because it comes in small amounts with fiber • But in packaged foods it is concentrated and hidden: Sucrose, Fructose, High fructose corn syrup • EAT WHOLE FOODS!!!

9. Supplements • First and foremost: • Maximize nutrition; Appropriate training; Allow for recovery (rest and sleep!) • Some supplements may be helpful for performance improvement BUT: • Seek guidance from healthcare provider or sports nutritionist, discuss with coach and parents • May contain contaminants (mercury, lead, caffeine, ephedra, steroids)

11. Take away points • Healthy relationship with food • Try to eat real food (whole foods) • Eat often • Don’t underfuel • Plan ahead • Avoid too much sugar/fructose

12. Food is Fuel • Cars need gas for energy • You need food for energy • Athletes need carbs Photo credit: Simon Davison, http://www.flickr.com/photos/suzanneandsimon

13. Athlete Scenario The day of a baseball game, I often feel nervous and sometimes skip lunch, only to feel hungry later. What foods can I eat and when should I eat to have enough energy to play well?

14. Pre-exercise Foods & Fluids3–4 Hours Before Exercise • Peanut butter & honey on toast + instant breakfast drink • Fruit and yogurt smoothie + low-fat granola • Oatmeal with brown sugar and almonds + skim milk + banana • Low-fat cottage cheese + apple butter + crackers + fresh grapes • Lean hamburger on bun with lettuce & tomato + side salad + yogurt-fruit parfait • Turkey and Swiss sandwich + fruit + water • Low-fat tuna melt sandwich + fruit cup + fat-free, low sugar yogurt

15. What to Avoid? • High Fat • High Fiber • “Too Large” portions

16. Pre-exercise Foods & Fluids30–60 Minutes Before Exercise • Piece of fruit or jam sandwich • ½ bagel, handful of animal crackers • Water

17. Pre-Exercise Eating – Take Home Points • Don’t experiment with foods and drinks on competition days • Don’t skip meals on practice or competition days • Avoid slow-digesting fat and LOTS of fiber pre-exercise

18. Athlete Scenario I usually feel good and perform well during the first half of practice but I struggle to keep up during the later part of practice. What can I eat and drink to feel good throughout the entire practice?

19. Hydration - During Exercise • In general, for exercise shorter than 60 minutes – water is appropriate • Strenuous, continuous exercise >60 minutes, eat/drink carb source such as small piece of fruit, sports drink, few pretzels, gels, • Sports drinks for endurance Photo credit: http://www.flickr.com/photos/dottiemae/5202454566/sizes/m/in/photostream

20. What about sports drinks, gels, etc? • Not necessary for exercise <1 hour • For prolonged, strenuous, continuous exercise they can provide quick carbohydrate readily accessible to your body (long soccer game or tennis match, long runs) • Do not use to rehydrate when water is sufficient • Lots of sugar: fructose without fiber

21. Athlete Scenario: The day after a hard track practice, my legs feel heavy, I feel sluggish, and I’m often sore. How can nutrition help me recover? Photo credit: http://www.flickr.com/photos/oldrebel/8078881834/sizes/m/in/photostram

22. The Goals of Recovery Nutrition • Restore fluid and electrolytes (sodium and potassium) lost in sweat • Replace muscle fuel (carbohydrate) used during practice • Provide protein to help repair damaged muscle tissue and make new muscle tissue

23. Recovery Nutrition - Timing • Begin nutritional recovery within 15-60 minutes following practice or competition

24. Recovery Fluids and Snacks • Low-fat milk • Graham crackers with peanut butter + low-fat milk + banana • Yogurt and fruit • ½ turkey sandwich + handful of raisins • Bars in a pinch, but whole foods are best

25. Recovery Meal Ideas • Whole wheat pita sandwich with turkey and veggies + pretzels + low-fat milk • Rice bowl with beans, cheese, salsa, avocado + whole grain tortilla chips or whole wheat tortilla • Stir fry with lean steak, broccoli, bell peppers, carrots + brown rice

26. Quick Recovery Meal or Snack Ideas • Sandwich (peanut butter, turkey, tuna, etc.) & fruit & pretzels • Cottage cheese, English muffin, apple • Wrap with non-fat refried beans, cheese and salsa & applesauce • Canned chili on baked potato & broccoli spears (cooked from frozen) • Yogurt and granola bar and banana

27. To Lose Weight • Focus on health and performance, not weight • Best done in the off-season • Better to learn how to eat a generally healthy diet than to diet • Thinnest athlete not necessarily the strongest or fastest athlete • Adequate sleep

28. Breakfast! • The most important meal of the day • 2 lunches • Dinner • Eat often (about every 4 hours)

29. To Gain Weight • Timing – eat regularly during the day • High-calorie, energy dense foods – i.e. nuts, dried fruits, granola • Liquid calories – i.e. smoothies, 1% milk, low-fat chocolate milk, Muscle Milk, Ensure, Boost • More protein doesn’t mean more muscle • Get enough sleep

30. Resource

31. Eat Well! Be Well! Play Well!