Eat to Compete

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Eat to Compete

• Sonja Savre, M.P.H., RD
• November 11, 2006

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Guidelines for a Great Performance

• ? Target carbs for energy
• ? Maintain hydration
• ? Dont skip meals
• ? Make snacks count
• ? Avoid supplements

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Target Carbs for Energy

• Day-to-day eating
• Pre-event diet
• During competition
• Post-event recovery

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Maintain Hydration

• Drink fluids before, during and after competition
• Keep beverages cool (in summer) or body
  temperature (in winter)
• Choose water or dilute flavored beverages

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Dont Skip Meals

• Calories become limited
• Nutrient quality suffers
• Energy levels drop

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Make Snacks Count

• Provide needed calories
• Avoid need for large meals
• Are necessary for on-the-go athletes
• Provide an opportunity for education

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Avoid Supplements

• Have no regulation
• Have little scientific evidence
• May be harmful

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From Knowledge to Action

• Develop guidelines for team use
• Role model desired behavior

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Resources

• Eat to Compete A coachs playbook for a winning
  team
• Gatorade Sports Science Institute www.gssiweb.com
• Food and Nutrition Information Center
  http//www.nal.usda.gov/fnic/etext/000054.html
• American Dietetic Association www.eatright.org