Get Ready... Get Set... Eat to Compete

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Get Ready... Get Set... Eat
to Compete!

• Nebraska School Foodservice Association
• Ruth Carey, RD, CSSD, LD

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Objectives

• Healthy Eating
• Calorie Distribution
• Food Guide Pyramid
• Macronutients
• Functions
• Role in Performance
• Food Sources
• Hydration
• Supplements

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Importance of Good Nutrition

• Physical Energy
• Proper Growth
• Maintain Health
• Prevent Injury
• Speed Recovery
• Good Brain function
• Optimal Body Composition

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Fuels for the Body

• 55-60 carbohydrate
• 12-15 protein
• 25-30 fat

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Food Guide Pyramid
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CARBOHYDRATES

• Major fuel for muscle work
• Stored in muscle and liver as glycogen
• Important for exercise
• Short term, high intensity
• Long distance endurance

60-70 Carbohydrates
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High Carbohydrate foods

• grains and starches
• fruits and vegetables
• milk, soy milk
• sports drinks and jels
• desserts

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Effects of Inadequate Carbohydrates in the Diet

• Lack of energy
• Muscle fatigue
• Muscle Breakdown
• Confusion
• Lack of concentration

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Types of Carbohydrate best for Recovery

• high glycemic index
• sucrose
• potatoes
• white bread

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Sugars CAUTION

• Causes low blood sugar if taken before exercise,
  resulting in fatigue
• Slows down the emptying of fluids from the
  stomach and may cause cramping
• Deprives muscles of much needed water
• Inhibits fat utilization

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Carbohydrate Intake Helps Sprint Performance

• Participants were able to perform more sprints
  (22 vs 15) when hydrating with a carbohydrate
  rich sports drink than with plain water
• Jackson et al, MSSE, 27S 223, 1995

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Summary on Carbohydrates

• Performance and training in all sports will
  benefit from a high carbohydrate diet
• Intake of carbohydrates during stop-and-go sports
  will maintain fuel stores and performance
• Eating carbohydrates right after practice will
  speed recovery

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PROTEIN

• Do athletes have greater protein needs than
  non-athletes? YES.
• Should athletes eat more protein to meet their
  needs? NO.

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PROTEIN

• Used to build and repair muscle tissue
• Inefficient energy source
• Contributes energy for exercise lasting longer
  than four hours
• High protein diets DO NOT increase muscle size
  and are not recommended

12-15 Protein
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Protein Food Sources

• Meat, poultry, fish
• Egg whites
• Milk/cheese
• Dried beans
• Nuts and nut butters

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Meeting Daily Protein Requirements
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FAT

• Large potential energy source
• Major energy source
• Aerobic, low intensity, exercise
• Exercise of long duration
• Dietary excesses are stored in the body as
  adipose tissue

20-30 Fat
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Fat Food Sources

• Fried foods
• Margarine, butter, oils
• Salad dressings and toppings
• Desserts and pastries
• Nuts and seeds

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WATER

• Needs are increased before, during and after
  exercise
• Temperature regulation
• Electrolyte balance
• Sodium and potassium
• Thirst is not a sufficient indicator of fluid
  needs

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Tips for Fluid Replacement

• Follow a hydration schedule
• Prehydrate
• Use cool, flavored drinks
• Drinks containing
• Carbohydrate improve performance
• Sodium helps with rapid rehydration
• Avoid carbonation, caffeine and alcohol
• Med Sci Sports Exec 28(1) i-vii, 1996

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More Tips for Fluid Replacement

• Drink until 'full', then drink 4-8 more gulps
• Weigh in before and after exercise to ensure
  proper fluid replacement
• Use personal squeeze bottles
• Monitor urine color and volume

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Guidelines Adapted from American College of
Sports Medicine

• BEFORE EXERCISE (2 hours prior)
• Consume 16 oz of fluid
• DURING EXERCISE
• Consume 5-10 oz every 15-20 minutes
• AFTER EXERCISE
• Consume 24 oz/pound of lost weight
• Replace 80 of weight lost before next
  practice/training session
• Sports drink are recommended for exercise
• lasting 60 minutes
• Med Sci Sports Exec 28(1) i-vii, 1996

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Vitamins Minerals
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Do Athletes Need Antioxidant Supplements?

• No direct benefit on performance
• Antioxidants, minerals and vitamins are needed
  for maintenace of overall health
• Multivitamin and multimineral supplements
  providing 100 RDA are okay
• Best approach eat a variety of fruits,
  vegetables and grains

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Goals for Pre-Exercise Meal

• Timing 2-3 hours prior
• High in complex carbohydrates
• Low in simple sugars
• Easily digestible
• Low fat and moderate protein
• Sufficient calories to prevent hunger
• Adequate fluid

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Goals for Post-Exercise Meal

• Eat within 30-60 minutes after exercise
• Include source of carbohydrate
• Sucrose
• Potatoes
• Sports Drinks
• Include source of protein
• Consume 150 of weight lost during exercise

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Summary

• Performance and training in all sports will
  benefit from a high carbohydrate diet
• Fluid needs are increased before, during and
  after exercise
• To ensure adequate vitamins and minerals, eat a
  variety of fruits, vegetables and grains
• Think real food first

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• QUESTIONS?

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Thanks National Cattlemens Beef Association and
Nebraska Cattlemen