Sports Nutrition

1. Sports Nutrition Teresa Schwendler Haley Robertson

2. Our Clients Needs: Height: 6ft Weight: 140 pounds 140 pounds / 2.2 kg= 63.6 kg 63.6kg x 30 kcal=1909 + additional needed calories for her high intensity of activity = around 2,600-3,000 calories for game day About 1,000 calories per meal including a snack that may be had before or after the meal.  Macronutrients Allowances: CHO:50 %= 1,500 kcal PRO:20%= 600 kcal FAT:30%= 900 kcal

3. Division I Basketball player Exercising intense 2-3 hours a day (In season) Does not usually eat breakfast but when is forced to will usually have one pancake. Gets tired quickly and feels sluggish by half time of her games. Does not usually eat much after the game because she is sick of the same old subs after every game. Client History: Julie Bucket Goal:  To improve her energy and stamina through out the game by getting a good pre-game and beneficial post game meal that will help restore her body for her next workout. By providing a variety and options to personalize, she will eat more.

4. The amount of carbohydrates that you should consume after a work are dependant upon your weight and the amount of excersize.  For every 30 min of excersize add some additonal carbs to the recommended intake: • 140 pounds x 0.5g carbs= 70g carbs or 280 calories • Seeing as our client has been excercising for about a solid hour or two at a high intensity level an additional amount of calories are going to be added to her daily calorie allowance for a day. • During 2- 3 hours of excersize 80-100 mg of potassium is lost and 400-700 mg of sodium are lost.  Due to this lost you must replenish your body with electrolytes. 

5. What does a Good Post-Meal Consist of and Why? • Antioxidants: to prevent swelling in the muscles after a work out • Food Source:sweet Potato •  Protein is needed to help repaire your muscles after a long workout. • Nutrient: meat on the pizza, cheese on pizza • Carbohydrates are needed to replenish your golycogen stores. • Food Source: whole wheat pizza crust, • Potassium and Sodium are both lost in sweat and are needed in the body and function as electrolytes. •  Food source: sweet potatoes,   •      banannas, cheese. Your body should start to be refuled 15-60 min. after you finish your work out!

6. Pre-MealBanana Nut CerealFrittataFruit and Yogurt CrepesEnergy Bars Post-Meal Veggie/BBQ Pizza Chocolate Mousse Smoothie Spinach and Sweet Potato Salad

7. Vitamins:Vitamins are a very important part of the exercise process as well. Vitamins are vital for the usage of macronutrients in the body. Not only do they promote the absorption of these macronutrients but they also allow for the body to utilize the macronutrients consumed during physical activity. • http://www.bing.com/videos/search?q=Learn+about+How+vitamins+work+in+the+body&view=detail&mid=DE41BDA47DD00901F57EDE41BDA47DD00901F57E&first=0

11. Pizza BBQ Pizza:  • 3/4 cup tomato chutney • 2 cups chopped roasted skinless, boneless chicken breasts • 2/3 cup diced plum tomato • 3/4 cup (3 ounces) shredded extra-sharp white cheddar cheese • 1/3 cup chopped green onions • http://www.myrecipes.com/recipe/bbq-chicken-pizza-10000000399154/ Pesto Veggie Pizza 1 can (11 oz) Pillsbury® refrigerated thin pizza crust 1/2 cup refrigerated basil pesto 1 small green bell pepper, sliced 1 small red bell pepper, sliced 1/2 cup chopped red onion 1 cup sliced fresh mushrooms (3 oz) 1 large plum (Roma) tomato, sliced 2 tablespoons sliced ripe olives, drained 1 1/2 cups shredded Italian cheese blend (6 oz) http://www.pillsbury.com/recipes/pesto-veggie-pizza/cc1eacd0-7c1d-4722-8133-4f0d2ae71a18/#

12. Spinach and Sweet Potato Salad • 2 lg sweet potatoes (about 1 1/4 lb), peeled and cut into 1" cubes • 1/4 C olive oil • 1 tsp salt • 1 red bell pepper, chopped • 1 sm red onion, halved and thinly sliced • 1 tbsp minced fresh ginger • 1 tsp ground cumin • 1/3 C orange juice (from 1 orange) • 1 lb fresh spinach leaves 1.  Heat oven to 400°F. Put sweet potatoes on baking sheet, drizzle with 2 tablespoons of the oil, sprinkle with 3/4 teaspoon of the salt, and toss to coat. roast, turning occasionally, until crisp and brown outside and just tender inside, about 30 minutes. remove from oven but leave on pan until ready to use. 2. Cook bacon in stainless steel or nonstick skillet over medium heat while potatoes roast, turning once or twice, until crisp. Drain on paper towels and pour off fat, leaving any darkened bits in pan. chop bacon. Put pan back over medium heat and add remaining 2 tablespoons oil. when hot, add bell pepper, onion, ginger, and remaining 1/4 teaspoon salt. cook, stirring once or twice, until no longer raw. stir in cumin and bacon. stir in orange juice and turn off heat. 3. Put spinach in large bowl. add sweet potatoes, warm dressing, and freshly ground black pepper to taste and toss to combine. taste and add salt if needed. http://recipes.runnersworld.com/Recipe/spinach-and-sweet-potato-salad.aspx

13. Green Tea, Blueberry Bananna Smoothie • 3 tbsp water • 1 green tea bag • 2 tsp honey • 1 1/2 C frozen blueberries • 1/2 med banana • 3/4 C calcium fortified light vanilla soy milk 1. In small glass measuring cup or bowl, microwave water on high until steaming hot. Add tea bag and allow to brew 3 minutes. Remove tea bag. Stir honey into tea until it dissolves. 2. In blender with ice crushing ability, combine berries, banana, and milk. 3. Add tea to blender. Blend ingredients on ice crush or highest setting until smooth. (Some blenders may require additional water to process the mixture.) Pour smoothie into tall glass and serve http://recipes.womenshealthmag.com/Recipe/green-tea-blueberry-and-banana-smoothie.aspx Also a great source of Vitamin A, Beta carotene, calcium, potassium, phosphorous, and provides 2 servings of fruit!

14. Chocolate Mousse 1 package Silken Lite Soft tofu2 tablespoons cocoa powder1 teaspoon vanilla extract1/3 cup Maple Syrup http://recipes.sparkpeople.com/recipe-detail.asp?recipe=1093373

15. What Does a Good Pre-Game Meal Consist of and Why? • High in Carbs, adequate in protein, and low in fat and fiber • Lots of Carbohydrates • wholesome, high carbohydrate  to fuel and refuel your muscles.  • Ex: yogurt, bananas, oatmeal, bean soup. • Carbs can be eaten up to an hour before exercise • Low Fat Proteins to keep you feeling full until gametime and will settle well • Ex: Two or three thin slices of turkey or chicken, low-fat cottage cheese, one or two poached eggs • FLUIDS, FLUIDS, FLUIDS • Fluids are important in order to stay hydrated during exercise. Drinking extra fluids the day before and the day of competition helps to overhydrate in order to prevent dehydration.

16. Timing of Pre-Game Meals • Big Meal • 3-4 hours before • Smaller Meal • 2-3 hours before • Blended or Liquid Meal • 1-2 hours before    • Know yourself • It is always important for athletes to have a routine of when they eat before their activity and not test their stomaches on game days. • Why is it important? • During exercse your muscles need more blood so your stomach only gets around 20% of it's normal blood slowing digestion. If food is left to move around in the stomach it could cause discomfort.

17. Egg White And Vegetable Fritatta with Goat Cheese 4 large egg whites 1 spear fresh asparagus 1/2 cup mushrooms 1/4 cups cherub tomatoes 1 oz. goat cheese 1. Preheat oven to 325 degrees 2. Quarter cherub tomatoes, chop asparagus, and slice mushrooms. Sautee in pan until tender-crisp  3.Add egg whites and cook until it begins to solidify 4.Sprinkle top with goat cheese  5. Bake for 10 minutes or until eggs are no longer runny and are solid throughout.  http://www.livestrong.com/recipes/egg-white-vegetable-fritatta-goat-cheese/

18. Good-Morning Banana Nut Cereal 1. Stir in the water, milk, and quinoa together in a saucepan; bring to a gentle boil. 2. Reduce heat to low and simmer 5 minutes, or until quinoa begins to soften. 3. Stir in the banana, rolled oats, oat bran, salt, and cinnamon. 4. Cook, stirring frequently over low heat for 2-5 minutes or until mixture thickens. 5. Remove from heat and stir in walnuts, brown sugar, and vanilla.  1/4 cups water 1/4 cups skim milk 1 Tablespoon quinoa 1/2 small banna,sliced 1 1/2 Tablespoons rolled oats 1 Tablespoon Oat Bran 1 pinch salt 1 pinch ground cinnamon 1 Tablespoon chopped walnuts  1 Teaspoon brown sugar 1/4 Teaspoon Vanilla Extract http://allrecipes.com/recipe/good-morning-banana-nut-cereal/Nutrition.aspx

19. Crepes 1. In a large mixing bowl, whisk together the flour and the eggs. Gradually add in the milk and water, stirring to combine. Add the salt, butter, and vanilla extract; beat until smooth. 2.Heat a lightly oiled griddle or frying pan over medium high heat. Pour or scoop the batter onto the griddle, using approximately 1/4 cup for each crepe. Tilt the pan with a circular motion so that the batter coats the surface evenly. 3.Cook the crepe for about 2 minutes, until the bottom is light brown. Loosen with a spatula, turn and cook the other side. Serve hot. Yogurt Filling 1. Wash and chop the strawberries and blueberries into thin slices and make sure the stems are off.  2. In a large bowl, combine the yogurt and granola. Mix until well incorporated. 3. Add the honey and finally the cinnamon to taste. Mix again until well incorporated. ---Fill cooked crepes when still hot with a few tablespoons of the cool yogurt filling, then wrap the crepe like a blintz. 4. Add desired fruit on top and dust with powdered sugar, ground cinnamon, or drizzle honey on top if desired. Makes 4 two crepe servings. Crepes: 1 cups flour 2 eggs 1/2 cup low fat milk 1/2 cup water 1/4 teaspoon salt 2 tablespoons butter melted 2 tablespoons vanilla extract Filling: 16 oz. fat free greek yogurt 6 oz fresh strawberries 6 oz fresh blueberries 1/2 cup granola 1 tablespoons honey dashes of cinnamon to taste, Optional) Crepes with Fruit and Yogurt Filling http://recipes.sparkpeople.com/recipe-detail.asp?recipe=1250539

20. 3 Tablespoon Honey 2Tablespoons Canola Oil 2 Eggs Walnuts Orange zest 2 Cups Granola 1. Heat oven to 375 degrees 2. Mix honey, canola oil, eggs, walnuts, orange zest, and granola in a large bowl. 3.Spread over baking sheets and cook for 15 minutes. A good snack to eat in between pre-game meal and game time to give a quick energy boost! Energy Bars http://recipes.runnersworld.com/Recipe/energy-bars.aspx

21. Resources: http://www.runnersworld.com/article/0,7120,s6-242-303-307-9478-0,00.html http://www.eatright.org/Public/content.aspx?id=7055 http://simplyrecipes.com/recipes/fresh_basil_pesto/