Essential Nutrition Guide for Athletes: Fueling the Clear Falls Knights
Understand the importance of sports nutrition for athletes, focusing on carbohydrates, protein, and fats. Learn about the best food choices to enhance performance, hydration, recovery, and body composition changes while preventing fatigue. Explore detailed information on carbohydrates, including types, sources, and benefits. Discover optimal protein options for muscle building and immunity support. Delve into the role of fats as a major energy source in the body and their functions during exercise.
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Fueling the Athlete Clear Falls Knights 2016 2017 Football and Off Season Nutritional Information Guide
Why Sports Nutrition? Performance: Pre-exercise nutrition fuels workouts and games Hydration: To prevent decreases in performance due to dehydration Recovery: Post-exercise nutrition helps athletes recover and repair after a workout Body composition changes: Decrease body fat, increase lean mass Lose weight/gain weight
Carbohydrates Purpose: Body s choice for energy; primary energy contributor during exercise Types of Carbohydrates: Simple & Complex Simple: jelly, cookies, hard candy, juice, milk (Most forms of Simple Carbohydrates provide quick spikes in blood sugar but hold very little nutritional value) Complex: bread, pasta, cereal, bagels Your Body Stores Carbohydrates in your muscles in a form called Glycogen Where to get your Carbs Whole Grains and Wheat Products Fruits/Vegetables Dairy Products Sport Drinks **Without adequate carbs, you will feel tired, fatigued, and will not recover as fast
Carbohydrates: Best Choices o Why grains? Rich in carbohydrates, B Vitamins, give lots of energy o Should be the largest part of your diet o Best Choices o Wheat Bread, Oat Bread, Wheat Bagels, Wheat English Muffins, Wheat Tortillas o Cereals: Total, Shredded Wheat, Cheerios, Granola o Oatmeal, Cream of Wheat o Brown Rice/Wheat or Multi-grain Pasta o Wheat Crackers/Whole Grain Granola Bars
Protein: Best Choices o Purpose: Build/repair muscles, boosts immunity, Red Blood Cell production o Lean Meat Chicken, turkey, lean ham, lean red meat, fish, tuna, turkey bacon, and turkey sausage Lean meat is meat that does not have a lot of fat in it. Take the skin off the meat. o Eggs and Egg Whites o Low-fat dairy products Milk, cheese, yogurt, cottage cheese o Whey protein powders and smoothies/shakes made with it whey protein absorbs very quickly o Nuts, seeds, peanut butter have some protein
Fat o Purpose: major energy source in body o Functions: Helps cushion the body s organs Regulates body temperature Aids in fat-soluble vitamin transport and absorption o Fat usage in exercise: In aerobic exercise, both fat and carbohydrate are used for fuel ex. Jogging, biking, swimming In anaerobic exercise (high intensity), carbohydrates, and some fat is the primary source of fuel for exercise. Once your body exhausts most carbohydrates stored in the muscles, your body begins to burn fat as its source for energy
Fat: Best Choices o Saturated Fats: Bad Fats Fried Foods, pastries,/baked goods, creamy foods o Unsaturated Fats: Good Fats (Monounsaturated and Polyunsaturated) Peanut Butter, almond butter, nuts, seeds Olive Oil, Canola Oil Avocado Flaxseed or flaxseed oil o Remember that you get some fat in dairy products, meats, whole eggs, and energy bars/shakes
Pre-Exercise Meal Timing o How much time should I allow for digestion of food? Allow 3-4 hours for large meal Meat, pasta, vegetables, salad, roll Allow 2-3 hours for smaller meal Sandwich, crackers, baked chips, fruit Allow 1-2 hours for a blenderized meal to digest Smoothie, protein drink/shake o Carbohydrate snack 30 minutes before exercise provides energy burst for performance o 50-70% carbohydrate, low to moderate amount of protein and low in fiber o Examples: Granola Bars, Bananas, Bagels, and Rice Krispy Treats Squares
Pre-Event: The Night Before Meal The goal of this meal is to boost glycogen stores in your muscles, prevent low blood sugar, and to over-hydrate your body. Most importantly, drink as much fluid as possible; preferably water, the night before the event The night before the event is the MOST IMPORTANT meal and should be high in Carbohydrates and low in Fats. This meal should be something you like, this is not the time to try out new foods and recipes. Examples of food: Pastas, Potatoes, and Rice Dishes Research has shown that it takes your body anywhere from 22 to 48 hours to absorb carbohydrates and turn them into glycogen stored in your muscles. With that said, try carb loading two nights before a game instead of the standard 1 night before.
Pre-Exercise Eating o Pre-exercise meal: 3-4 Hours Before Event High carbohydrate Low in fat and fiber These slow down digestion so you want to limit these Low protein Also slows down the digestion Plenty of fluids Example of Foods: Bagels, Bananas, Fruit Juice o Limit these Foods: Potato Chips (fat), Fries (fat), Peanut Butter (protein) o Immediate Pre-exercise snack 30 minutes before workout/game High carbohydrate, small amount of protein to provide you with a boost of energy Ex: Bananas, Fruit Slices, Bagels, Granola Bars, Rice Krispy Treats Squares
Energy Consumption During a Texas High School Football Game A Texas Varsity High School Football Game averages 3-4 hours According to Texas A&M Football, athletes need 30-75 grams of Carbohydrates per Hour to sustain performance Players who play Both sides of the ball should consume the upper end of that number: 75 grams of Carbohydrates per Hour Players who play one side of the ball or don t get in regularly should consume the lower end of that number: 30 grams of Carbs per Hour During the Game consume Gatorade to replenish the Carbs, and plenty of fluids Halftime of a High School Football Game A Texas High School Football Halftime lasts 28 minutes Meeting part of your energy needs can come from consuming Gatorade with twice as much water during a game and during Halftime During Halftime consume slices of fruit and Rice Krispy Treat Squares and DO NOT FORGET to Hydrate, Hydrate ,Hydrate
Post-Exercise Nutrition o The three R s to post-workout recovery Replenish carbohydrate burned during exercise Repair damage done to lean muscle mass Rehydrate the body with fluids A 2% loss of dehydration can cause 10% decrease in performance
Post Exercise 2-Hour Window o 2-Hour Window of Recovery o Your body has a specific time period, post-exercise, when you are able to more effectively take up nutrients 0-45 minutes o Best time to eat at least a snack muscles more sensitive to absorb nutrients! 45 minutes 2 hours o Try to get a nice size meal or larger snack o The WINDOW is the most important time to consume plenty of carbohydrate, protein, and fluids to replenish and refuel o Essential if participating in Two-A-Days!
THINK ABOUT THIS! Daily Practice Eating Football is not just a once a week activity. At Clear Falls there are 3-4 practices before a Varsity Game, and generally 3 practices before a JV Game. A practice should be as physical and mentally demanding as a game. The closer a practice simulates game speed, stress, mental, and physical toughness, the better the practice. All these practices require enough fuel/energy for you to perform at maximum and to improve. Think: If I know that I need to load my body up with glycogen stores from carbohydrates 1-2 nights before a game, shouldn t I always keep my body s glycogen stores at near full throughout the week to handle the practices? Therefore what you eat on weekends and at night after a practice, will determine your fuel/energy stores and output for the next day s activity. If you eat like crap 6 days a week and then load up on carbs the night before a game, you re not doing much to help yourself. Glycogen stores need to be restored on a daily basis, not just once a week. Suggestions: Baked Potato, with little to no extras, bowl of brown rice, pasta, wheat bagel spread with peanut butter and jelly.
Post-Exercise Eating o 4:1 carbohydrate: protein ratio What is that? o This ratio represents a food that has 4 grams of carbohydrate for every 1 gram of protein Why is that important? 2 main reasons o Body NEEDS lots of carbohydrates post-exercise to replace energy stores Carbohydrates come first! o Carbohydrates help protein enter the muscle cell; they unlock the cell to allow nutrients in o Body needs some protein to start repairing tiny muscle tears o The Carbohydrates help push the protein to the intestines for quicker absorptions. Protein alone generally takes a long time to digest, and the nutrients needed in the 2 hour window would not be absorbed in time.
Carbohydrate: The Body Guard Protein Only Carbohydrate + Protein
Natures Recovery Fluid o Nature s Recovery Fluid: Low-fat Chocolate Milk o How does it help with recovery? It is a 4:1 Ratio of carbohydrates and protein o Carbohydrates to replenish glycogen stores (milk is a simple carb) o Protein to repair muscle breakdown (milk contains whey protein) 90% water for hydration & to replace fluids sweated out Potassium which helps with fluid/mineral balance as well as muscle contraction B vitamins that help convert food to energy to fuel working muscles Calcium, phosphorus, and vitamin D to promote, maintain and build strong bones
Weight Gain Tips o Eat 6-7 meals a day o DO NOT skip breakfast! o Drink milk and/or juice with meals o Eat a high calorie meal or shake before bed o Make high-calorie food exchanges (more on this in the next slide) o Many athletes believe the way to gain weight is to eat a high Protein diet. But you should note that excess Protein is stored as Fat. o Instead continue making the bulk of your diet Carbohydrates, to ensure you have the proper fuel for your muscles to perform intense muscle- building exercise o This is not an excuse to eat lots of junk food You should still consume a healthy ratio of carbs, proteins, and fats A 3:2:1 Rule is ideal your diet should have 3 times as much carbs as fats, and 2 times as much proteins as fats consumed.
High Calorie Food Exchanges o Choose o Bagel/Thick rolls o Waffles o Granola o Peanut Butter o Nuts o Trail Mix o 2% Milk o Saut ed vegetables o Milk/Juice at meals o Sports Drinks at practice Instead of Bread Toast Cereal Butter or jelly Candy Granola Bar Skim Milk Steamed Vegetables Water Water
Weight Gain Food Ideas o Add 2 Tbs. peanut butter to oatmeal o Add peanut butter and honey to waffles, pancakes, toast, and bagels o Add low fat granola to cereal, oatmeal, or yogurt o Put nuts on salad, tuna, in cereal and trail mix o Mix high calorie protein powder with 2% milk o Drink and make shakes with low fat chocolate milk o Eat a PBJ sandwich as a dessert post meals o Remember: Trying to gain weight is not an excuse to pig out on nutrient poor foods (junk food) o You are not trying to gain fat weight, you are trying to increase your lean muscle mass. o Weight Gain is a part of your exercise program. So if you DO NOT workout then DO NOT attempt weight gain since all of your weight gain will most likely occur as FAT stores and not muscle gain.
Weight Loss/Leaning Out Tips Eat small meals often .5-7 times/day Don t skip meals and eat adequate portions Eat quality, healthy foods combining complex carbs, lean protein, and healthy fat at each meal Eat more carbs in the morning, daytime, and around exercise. Eat a smaller quantity at dinner and late at night; use the fist rule at dinner Avoid refined carbohydrates, fried foods, high fat foods, baked goods/pastries/doughnuts, creamy sauces/spreads/dips You should not restrict (reduce) your caloric intake when training as an athlete, you should be making more healthy food choices from what you eat.
Weight Loss/Leaning Out Tips contd Stay away from crash diets these are the ones that market themselves as quick fixes a diet that miraculously makes you lose ten pounds in a short period of time. These are usually too hard to stay on and generally the weight you lose does not come from fat, but from other sources like muscle and fluids. A High Protein diet is NOT the most optimal diet, and even though you may lose weight it is not necessarily good weight. When you do not eat enough Carbs to sustain glycogen (energy) levels for activity your body will start to use protein stores and this means your lean muscle tissue. You should maintain a high carbohydrate diet and limit your fat as much as possible. After burning and using most of the carbohydrates and proteins, your body will have to turn to your fat stores for energy. Don t restrict your body from food when you are hungry it will eventually lead to overeating just make better choices Example of altering your diet: Everyday you eat an afternoon snack of a bag of Doritos and a Pepsi equaling 600 calories, while your teammate has a cup of low-fat yogurt and an apple equaling 250 calories. By not excluding food from your diet, but making better choices, you have unknowingly reduced the amount of fat and calories and chose healthier substitutes and this will help you lose weight
Under-recovery and Nutrition o Under Recovery o Failure to fulfill current recovery demands o Can lead to progressive fatigue and underperformance o Nutrition recovery o Pre workout fuel so body has energy to train o Fueling immediately after workout with carbs, fluids, and some protein to promote muscle carbohydrate (glycogen) re-syntheses and repair of lean muscle mass tears o Fueling on the off-day o Off day is a chance to recover nutritional status to 100% o Athletes should consume meals and snacks as frequent as training days including carbohydrates, protein, healthy fats, and lots of fluids o The Gas Tank if you end Saturday with no gas in your truck and add no fuel on Sunday, even though the truck just sits still, will it have enough gas on Monday morning? NO still empty
SLEEP AND ATHLETIC PERFORMANCE SLEEP DEPRIVATION Sleep is often an under looked factor in athletic performance. Simply Put: The more sleep an athlete gets, the better his performance Sleep Deprivation (consistent lack of sleep) has a negative effect on an athlete s performance. With sleep deprivation the body produces more of the hormone cortisol which is a stress to the body. Sleep deprivation also reduces the output of naturally occurring Human Growth Hormone (HGH) from the Pituitary Gland. Naturally occurring HGH is needed in precise amounts for the optimal functioning of a number of physiological processes and growth of body tissues, including muscle fibers and is only produced during sleep. When we cut our sleep short, we blunt the effect of Human Growth Hormone, thus also limiting our recovery and muscle growth ability. So the less sleep, the less recovery hormone being produced in your body.
Benefits of Good Sleep In a study performed at Stanford University, student athletes were asked to increase their sleep to 10 hours a day for six to seven weeks. Overwhelmingly, the study showed that athletic performance, including sprint and reaction time, increased with more sleep. Lead author Cheri Mah of the Stanford Sleep Disorders Clinic and Research Laboratory says, It is interesting to note that many of the athletes in the various sports I have worked with, including the swimmers in this study, have set multiple new personal records and season best times, as well as broken long-standing Stanford and American records while participating in this study. (Extra Sleep Improves Athletic Performance, 2008) In this study, it was also reported that the individual athlete s total mood disturbances improved, as well as reduced fatigue. Sleep is critical to good athletic and academic performance. Good sleep can help an athlete manage stress and can lead to better eating habits. (Teens and Sleep, 2013)
A Few Last Thoughts Nutrition can Make a Good Athlete Great and a Great Athlete Good Without proper nutrition and recovery, such as sleep, your athlete will not make as great of gains. They will not be able to maximize the benefits of the workout. Feed the Athlete not the Stomach After an intense workout, practice, or game, your athlete needs to recover, repair, and rehydrate with the proper nutrition. That is feeding the athlete. Feeding the stomach is eating a bunch of junk food after a hard practice because your hungry and that s what you want, not need.
