“ The Right Way to ‘Make Weight’ ”

1. “The Right Way to ‘Make Weight’” Kelly Pritchett, PhD, RD, CSSD Board Certified Specialist in Sports Dietetics Assistant Professor in Nutrition & Exercise Science Central Washington University kkerr@cwu.edu

2. The WINForum (Washington Interscholastic Nutrition Forum) was created to help coaches, trainers, parents, teachers and student athletes understand the value of good nutrition for peak athletic and academic performance.

3. Follow the WINForum Online • WINForum.org • Summaries from WINForum clinics • Downloadable Sports Nutrition Game Plan • Facebook.com/WINForum • Updated daily with healthy eating ideas for athletes • Q&A with coaches, athletes and nutritionists • Twitter.com/WINForum_org • Trending nutrition topics for coaches and parents • Send tweets to our dietitians!

4. Why You??

5. Benefits: Athlete Nutrition Overview • Enhanced recovery • Best weight • Reduced risk of injury and illness • Energy • Confidence • Consistency • Lifelong benefits

6. Common challenges: Athlete Nutrition Overview Lack of knowledge Poor choices when shopping or dining out Busy lifestyle Access Supplements and sports foods

7. The Sports Nutrition Game Plan Make it Work for You! www.WINForum.org

8. Does my athlete need to change his/her weight? Research does not support the idea that lower body weight will increase performance

9. Weight loss and athletes • Is it safe? • Dehydration techniques, very low calorie diets should be discouraged • Slightly decrease CHO • Is it reasonable? • Minimum body fat standards/ weight ranges • Is it gradual and does it involve behavior changes?

10. Lots to consider… Genetics, body weight history, bone structure, sport, position, body composition, health, stage of growth Growth and development can be compromised Consult physician and registered dietitian to set ranges that are reasonable for the athlete as an individual

11. Energy Balance Equation Energy in • Macronutrient Intake • Carbohydrate • Protein • Fat • Alcohol Energy Out • Basal Metabolic Rate (BMR) • Thermogenesis • Energy expenditure for Growth • Physical Activity

13. Energy Intake and Balance • Total energy needs based on: • BMR • Growth • Typical daily activities • Specific sports activities • Females – 2,200-4,000 kcal • generally not met • Males – 3,000-6,000 kcal– • generally met or exceeded

14. Key Difference in Energy Needs: Physical Activity Adequate energy intake: necessary to maintain optimal body composition & weight during training (ADA position paper: Nutrition & Athletic Performance, 2009) • Wrestlers • 1700-2500 kcal/day (Dunford, 2005) • Female gymnasts & figure skaters • 1900 – 2500 kcals/day (Fogelholm et al. 1995, McNickols et al. 1996) • Tour De France cyclists • ~7000 kcals/day (Saris et al. 1999)

15. Athletes, body weight and nutrition: THE TRUTH Food is Fuel!!! “Healthy” is a range through which peak performance can be achieved Obese is unhealthy, but underweight is more problematic than overweight Focusing on the scale is at best a distraction and at worse a disease

16. What’s a coach to do ? • Promote Healthy, Sports Based eating • Understandthat our “pop” culture misleads athletes regarding nutrition • Empower your athletes with good information- THE TRUTH • Emphasizeperformance, not appearance • Watch the 3 letter words: fit and fat

17. Losing the Fat: Your Game Plan for WINNING at LOSING • Eat the most when you need the most (during the day) • Choose high carb, mixed with protein foods • Choose baked or grilled, not fried Do not skip breakfast and pack all your calories in at dinner!!!

18. Game Plan for Fat Loss Coaching Tip: Remember “skinny” does not mean you are fit and “big” does not mean you are fat. Ask the athlete why? Calculate energy requirements - Use Nutrition Fundamentals Worksheet Eat frequently Reduce portion size? Burn more calories? Don’t deprive yourself

19. Other Weight Management Strategies • Advise athletes against skipping meals (i.e. breakfast) • Athletes should not deprive themselves of favorite foods or set unrealistic dietary rules or guidelines. • Dietary goals: flexible and achievable. (All foods fit approach) • Help athletes identify dietary weaknesses • plan strategies to deal with them • Remind athletes that its making lifelong dietary changes to sustain a healthful weight and optimal nutritional status. • Emphasize performance ADA Position Paper: Sports Nutrition & Athletic Performance, 2009

20. Nutrition Periodization(Dunford, 2005)

21. Tips for managing weight gain in off season Listen to body- internal regulation cues Slow down eating to hear fullness cues Reduce snacks (naturally will happen linked to training) Reduce “extras” Choose water as main drink Maintain low-fat dairy intake

22. What’s a Healthy Way to Gain Muscle?

23. Healthy Muscle Gain Add 300-500 calories per day Eat frequently Include pre- and post exercise snacks with protein

24. Rememberto Individualize!! Don’t give advice on weight loss or gain to the team as a whole: needs vary among every player Example: Heaviest vs. Lightest Seahawk Lightest: Doug Baldwin (WR) Ht: 5’10: Wt: 189 Age: 24 Heaviest: Alan Branch (DT) Ht: 6’6” Wt: 32# Age: 27 Approximate total Needs = 3,650 calories/day Approximate total Needs = 5,550 calories/day

25. Female Athlete Triad 3 Characteristics: Disordered Eating Decreased E availability Amenorrhea Osteoporosis

26. The Female Athlete • Up to 70%, unintentionally, do not consume enough kcals (Hinton, 2006) • Restrict intake in an attempt to enhance performance • Have similar personality traits to anorexic individuals: (Thompson et al., 1999) • Pursuit of excellence • Mental toughness • Commitment to training

27. Disordered Eating Primary Culprit: Decreased Energy Availability • Abnormal eating habits • Restricting calories • Binging/purging • Obsession • Weight, food • Eating • Shame, guilt

28. Amenorrhea STRONGEST INDICATOR OF TRIAD • 2 Types • 1. Primary • No period by the age of 16 • 2. Secondary • No period for ≥3 months • Prevalence • Gen pop: <5% • Primary: 22% of athletes in a lean sport • Secondary: 65% of runners on one team • NOT NORMAL PART OF TRAINING!

29. Osteoporosis IOC (2005): ammenorhea > 6 mo = negative effect on BMD • Defined • Architectural deterioration of bone = bone loss • Amenorrhea + osteoporosis • Complex relationship • 2 major issues: • Nutrient deficiencies • Shut down reproductive system = ↓estrogen

30. Excessive Exercise • Hard to define and quantify • Intent of the exercise is an important factor • Diagnostic criteria: • Impaired functioning • Withdrawal • Presence of an eating disorder

31. Female Athlete Triad:Tx • ACSM • Gradually ↓ training by 10-20% • Gradually ↑ caloric intake • ↑ body weight 2-3% • Ca supplement 1500 mg • Other • Supplement vitamin D & Mg • Counseling • Complete restoration of bone not typically possible • Immediate tx • Reverse amenorrhea • Estrogen replacement therapy • Research shown to maintain but not ↑ bone mass

32. Prevention • PREVENTION IS KEY! • Schools should provide training • Body image, nutrition, health • Identifying symptoms • How to refer and to who • Schools should have established protocol • EAT LIKE AN ATHLETE!!Teaching athletes to eat more when it matters: • High volume/intensity phases • Competition • Training/competing in environmental extremes

33. Cheat Sheet TOP 5 Winning Nutrition Tips • Eat 3 meals and 2-3 snacks every day • Eat 3 foods at meals • Need to combine carbohydrate, protein, and fat • Combine at least 2 macronutrients at snacks • Eat breakfast every day • Make sure it is enough • Eat every 3-4 hours during the day

34. The Coach’s Role • Be a role model! • Present a consistent message • Provide access to healthy foods • Provide resources (WINforum) • Invite a dietitian to talk to your team • Don’t give up!

35. General Nutrition Tips • 1. Eat every 2-3 hours • 2. Get lean protein at every meal • 3. Eat healthy fats every day. Limit trans fats and fried foods • 4. Pre-, during, and post-training/game nutrition is actually one big meal, and it is the most important meal of the day • 6. Eat vegetables at every opportunity • 7. Drink fluids

36. Am I eating the right foods? 36 Use this checklist: • 3-5 Fruits (tennis ball) • 3-5 Veggies (1/2 cup) • 3-4 Dairy (1 cup or 1.5 oz) • 3-4 Meat Protein Servings (3-4 oz) • 8-14 Grain Servings (1 slice, ½ cup) • A couple extras (cookie, salad dressing)

37. Energy from Glycogen Glycogen Energy stored in muscle & liver Excellent for many sport activities!! Glycogen Liver and Muscle

38. Carbohydrates (Bagel, pasta, fruit, dairy) Carbohydrates #1 Source of Energy for Your Muscles and Brain Glycogen (stored) Glucose (energy in use)

39. Pre-exercise Nutrition • Recommendations: • 2-3 h prior: ~200 - 300g CHO • The Pre-Exercise Meal: • Individualized! • Varies depending on type of sport • Trial and error is important • Magic Meal?? • No right/wrong choice

40. Pre-exercise Nutrition Guidelines • Eat familiar foods • Experiment before practice NOT games • Nervous or queasy stomach? • Try liquid meals • Eat well the day before • Limit high fat proteins • Limit sugary foods • Allow time for digestion • Hydrate!!

41. Game On!Nutrition During Exercise 41 • Replace fluid losses • Use online sweat calculator • Drink fluids • Maintain blood glucose • 30-60 g CHO/hour = 16 oz+ Gatorade/hr • Eat snacks

42. Post-Exercise Nutrition for Recovery • “To maximize recovery, consume carbohydrate & protein within 30-60 minutes after workout” • First 2h after exercise – Very important!! • Repair muscle damage • Replace muscle & liver glycogen (energy stores) • Replace fluids and electrolytes • Consume high carbohydrate foods (50-100g) • Add some protein! (~10g-20g) • CHO:PRO ratio (~ 3:1, 4:1) • Whole foods preferred!

43. Chocolate milk: An effective recovery aid? Why? • Readily available • Relatively inexpensive • Similar kcal content as carbohydrate replacement beverages • CHO: PRO ratio • Provides fluids, sodium • High in calcium

44. Fluid Guidelines • Cool fluids before, during and after activity Before: • 20 oz fluid: 2-3h prior to event • 1 oz = 1 swallow/gulp During: • Drink on a schedule: • Individual plan is IDEAL! • ~8 oz every 15 minutes (NATA) After: • Weigh before and after exercise : • Drink 16-24 fl oz of fluid for every pound lost

45. Where to go for more info: WINForum : www.winforum.org American Dietetics Association: www.eatright.org MyPlate: www.choosemyplate.gov PowerBar: www.powerbar.com

46. Use your WINForum Sports Nutrition Game Plan…to WIN!