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Susan Adams, M.S., R.D WINForum Nutrition Consultant

Susan Adams, M.S., R.D WINForum Nutrition Consultant. Sports Nutrition to WIN. High Performance Nutrition . About WINForum:. For more information visit www.winforum.org or e-mail questions/ comments to info@winforum.org. Follow the WINForum Online. 5. WINForum.org. Why You?. Benefits:.

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Susan Adams, M.S., R.D WINForum Nutrition Consultant

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  1. Susan Adams, M.S., R.D WINForum Nutrition Consultant Sports Nutrition to WIN High Performance Nutrition

  2. About WINForum: For more information visit www.winforum.org or e-mail questions/ comments to info@winforum.org

  3. Follow the WINForum Online

  4. 5 WINForum.org

  5. Why You?

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

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

  8. Top Game Day Mistakes New foods Poor hydration Energy drinks Too much food Too little food

  9. The Sports Nutrition Game PlanMake it Work for You! www.WINForum.org

  10. Nutrition Pre-Exercise: Eat & Drink • Stay hydrated • Check urine color • Pre-exercise: • 14–20 oz • During active warm-up: • 8 fl oz = 8 swallows/gulps

  11. MyPlate Use MyPlate as a portion guide A healthy diet of fruits, vegetables, whole grains, lean protein and low-fat or fat-free dairy

  12. Am I eating the right foods? • 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)

  13. Portions: 20 years ago vs. now

  14. How to remember serving sizes • By comparison: • 1 cup dried cereal = baseball • 3 oz cooked meat = deck of cards • Small baked potato = computer mouse • ½ cup = tennis ball • 1½ oz cheese = 3 (1 inch) cubes • 2 tbsp peanut butter = 1 golf ball

  15. Energy Filled Eating Plan • Meals and Snacks • < 3-4 hours apart

  16. Good Carbs vs Occasional Carbs • Whole Grains • Dairy • Pasta • Rice • Potato • Corn • Fruits • Veggies • Watch for: THE “C” WORD • Chips • Cookies • Candy • Cakes • Crispy Stuff • Creamy Stuff • Coke

  17. Breakfast: Build a Base • Jump-start your metabolism • > 1/3 of your calories

  18. What’s Next? Lunch! • Carbohydrate • Protein • Some healthy fat

  19. Snack AttackLow in fat, high in carbs! • Boost sport drink • Fig Newtons • Crackers & cheese • Trail Mix • Peanut butter pretzels • Hardboiled egg w/bread • Sports Bars • Low-fat muffin and skim milk • Microwaved egg (1.5 min) on English muffin • Fruit and yogurt with whole wheat bagel • Yogurt with granola • Toaster waffle w/ peanut butter and jam • String cheese and fruit

  20. Dinner • Carbohydrate driven • Plus lean protein & healthy fat • Divide plate into thirds • Examples: • Salmon, green beans, brown rice, milk • Chicken and veggie pasta, green salad, milk

  21. Game On!Nutrition During Exercise • Replace fluid losses • Drink fluids • Maintain blood glucose • 30-60 g CHO/hour • Eat snacks

  22. Post Exercise: Re-hydrate Weigh pre- and post-exercise • For every pound lost, drink 16-24 fluid ounces • Carry a water bottle • Cool, flavored drinks

  23. Post-Game: ReFuel • Eat/drink carbs + protein within 30 minutes of workout • Eat a full meal (within 1-2 hours) • REST

  24. Re-Fuel:Sample Post Workout Meal/ Snack Ideas Carbs + Protein: Yogurt Yogurt Drinks Granola Bar & string cheese Muffin (with nuts) Fruit & bagel

  25. Why Chocolate Milk? • Chocolate milk & sport drink equally effective • Perfect carb:protein ratio • 3-4g carb:1g protein • Cost-effective

  26. Winning at Losing Feel Frustrated with lack of “results”

  27. Yo-Yo Dieting: Not for Athletes

  28. Losing Weight in a Safe Way • Slow & gradual • Off season • Aim for a healthy weight range

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

  30. Healthy Muscle Gain • Add 300-500 calories per day • Eat frequently • Snacks with protein

  31. What About Supplements?

  32. Heaviest vs. Lightest Seahawk Players Remember to Individualize 5700 3650 Heaviest = Deuce Lutui (G) Height: 6’4” Weight: 338# Age: 29 Lightest = Deon Butler (WR) Height: 5’10” Weight:182# Age: 26

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

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