Overfed But Undernourished

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Overfed But Undernourished

• Sara Schofield, RD
• Coordinator of Sports Nutrition
• Washington State University

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Eating Right Can

• Keep You Healthy
• Give You Energy
• Replace Losses from Workouts
• Repair Damage from Workouts
• Build Muscle
• Improve Your Game

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Overfed What Athletes Are Eating
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Overfed What Athletes Are Eating

• Junk food empty calories
• Foods high in calories but low in nutritional
  value
• In this case, less is more both for portion and
  frequency
• Avoid empty calories since every calorie with
  high nutritional value more energy.
• Junk food is consumed most often as snacks
• Instead- snack on nutrient-rich foods like
  fruits, veggies, string cheese, low-fat yogurt,
  or a granola bar.

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Energy Drinks

• Energy drinks contain a concentration of sugar
  6-7, the level for minimal changes in blood
  sugar.
• Triggers swings in blood sugar, result in energy
  crashes
• May be replacing some athletes water intake,
  increasing the possibility for dehydration
• Potential for stomach discomfort
• Adds empty calories
• They also contain caffeine, which can cause
  light-headedness, anxiety and sleep disturbances.
• Caffeine also acts as an appetite suppressant
  which poses another barrier to taking in adequate
  nutrients.

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What Your Body Needs

• CALORIES!
• Eat at least 3 meals a day (hint meals should
  have at least 3 food groups)
• CARBOHYDRATES!
• Give athletes energy and endurance during long
  workouts and games
• Reduces fatigue
• Protein
• Builds muscle
• Vitamins Minerals
• Maintain bones, supports immune system

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Great Picks for CarbsWhole Grain is Best

• Cereal (oatmeal, cold cereals)
• Breads (english muffins, tortillas, wraps,
  bagels, bread, pancakes, waffles, etc.)
• Rice, pasta, couscous
• Pretzels and Crackers (graham and animal
  crackers, saltines)
• Vegetables (potatoes, corn, carrots, beans, peas)
  
• Fruit (especially fresh or dried, juice)
• Dairy (low-fat milk, string cheese, and yogurt)

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Great Picks for ProteinThe Leaner, the Better

• Chicken
• Fish
• Eggs
• Lean beef
• Turkey
• Nuts and seeds

• Beans, lentils, peas
• Low-fat milk yogurt
• Low-fat cheese
• Cottage cheese
• Soy

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Best Picks for FatChoose healthy fats

• Healthy fats are mono- poly-unsaturated
• Avoid saturated trans fats
• Healthy fats can be found in
• Nuts
• Seeds
• Olives
• Olive oil
• Avocado

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Pre- vs. Post- Workout Goals

• Pre-Workout Goals
• Top off energy stores in muscle
• Give fuel to carry you through the workout
• Maintain concentration
• Delay fatigue
• Timing
• Meals can be 1-4 hrs before activity
• Snacks can be within 15-30 min before

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Pre-Workout Timing

• Eat your meal with 16 oz. of water 2-4 hours
  before working out
• Snacks may be eaten ½-1 hour before event as
  tolerated (ex. toast with juice, banana PB)
• If you have trouble tolerating food in the early
  morning, have a high-carbohydrate dinner and
  evening snack the night before
• Between periods of high-intensity exercise
  (tournaments)
• Refuel with high carbohydrate foods
• Low-fat chocolate milk Fruit and
  yogurt
• Granola bars Fruit juice
• Smoothie

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Pre-Workout Tips

• Try to eat before intense exercise, even if it
  feels too early, and even if the amount is
  small
• Eat carbohydrates, along with a lean source of
  protein.
• Carbs should fill ½ your plate, protein less than
  ½.
• Avoid large amounts of sugar, protein or fats,
  especially high-fat meats
• Can cause cramps, nausea, or indigestion
• Avoid foods that cause you gas, heartburn,
• sour stomach, etc.

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Post-Workout Goals

• Post-Activity Goals
• Refill muscle energy stores
• Replace fluid and electrolyte losses
• Give nutrients to reduce and repair damage from
  workouts
• Timing
• Within 30-45 minutes following activity

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Post-Workout Timing

• Eat or drink carbohydrates within 20-40 minutes
  after exercise
• Low-fat chocolate milk
• PB J sandwich
• Follow with a mixed meal (protein carbohydrate)
  within 2 hours, including a source of protein to
  repair and rebuild muscles
• Meat sandwich
• Pasta with meat sauce
• Chicken burrito with rice and beans

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Post-Workout Tips

• Be sure to pack snacks to have available between
  meals and during long travel days
• String cheese and fruit
• Granola bar
• PB J sandwich
• Replacing liquids during workouts is also
  critical, dont wait till youre thirsty!
• When your workout is longer than 45-60 minutes,
  take in carbohydrates and electrolytes with
  sports drinks.

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Hydration

• If you are even 1 dehydrated your performance
  falls
• Thirst happens when you are already dehydrated
• Make it a habit to drink water throughout the
  day while walking, studying, in class
• Monitor yourself for good fluid balance
• Good Urine is pale yellow like lemonade
• Bad Urine is dark like apple juice or beer

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Recommendations for Hydration

• Day before activity drink fluids frequently
• With Pre-event meal 2-3 cups water
• 2 hours before 2-2 1/2 cups water
• 1/2 hour before 2 cups water
• Every 10-15 minutes during event 1/2 cup cool
  water
• After event 2 cups fluid for each pound lost
• Next day Drink fluids frequently (it may take
• 36 hours to rehydrate completely).
• Build up to the ability to drink 4-8oz in minutes
• Half of daily fluid intake should be plain water

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Meal Planning

• The choices I make here can CREATE or
  DEFLATE my athletic potential
• Balance your plate include at least 3 food
  groups at each meal
• Variety change up which types of meats, carbs,
  fruits, vegetables you choose from day to day
• Eat nutrient-rich foods

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To Help Increase Body Mass

• Get more sleep
• Manage and relieve stress
• Avoid extra activity, since this burns more
  calories there will be less to use for weight
  gain
• Eat before you become fully hungry
• If you are maintaining weight but want to gain,
  add more calorie-rich foods to each meal and snack

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Nutrition To-Do List

• Pack snacks to have with you at all times
• Carry water to drink all day long
• Eat a small meal every 3-4 hours
• Have at least 3 food groups at every meal
• Dont skip meals
• Dont count a supplement as a meal
• Include snacks between each meal and even after
  dinner (ex. if there is more than 5-6 hours
  between dinner and bedtime, you have an early
  practice, or want to gain weight)

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For more information, visit

• www.winforum.org