eat to compete:

Eat To Eat To Compete:Compete:

High Performance Nutrition for the Busy

Athlete

Training Diet Pre and Post Competition

Nutrition Supplements Fluids

Eat to Compete Eat to Compete ProgramProgram

Primary Factors Primary Factors that Affect Athleticthat Affect Athletic

PerformancePerformance Genetics Training Nutrition

Rewards of High- Rewards of High- Performance Performance

NutritionNutrition Train longer and harder Delay fatigue Help your body recover faster

after working out Perform much better overall

Eat a variety of Eat a variety of high-carbohydrate, high-carbohydrate,

low-fat foodslow-fat foodsCarbohydrate

55 - 70%

Fat<30%

Protein12 - 15%

Carbohydrates are Carbohydrates are the #1 Source of the #1 Source of Energy for Your Energy for Your

MusclesMusclesCarbohydrate

s

Glucose

Glycogen

Hitting the WallHitting the Wall

Protein: The Protein: The Great DebateGreat Debate

Protein Needs of Protein Needs of AthletesAthletes

Eat 1.5 - 2 grams of protein per kilogram of

body weight.

Eat To CompeteEat To Compete

Pre-Competition Nutrition

Guidelines for Guidelines for Choosing the Choosing the Best Pre-Event Best Pre-Event MealMeal Provide athlete with foods he/she likes

Choose foods rich in carbohydrates, moderate in protein, and low in fat

Allow plenty of time for food to digest 3-4 hours for a large meal 2-3 hours for a smaller meal 1-2 hours for a snack

Timing Meals Timing Meals Before EventsBefore Events

Time: 8:00a.m., a road race or swim meetMeals: Night before Eat a high

carbohydrate dinner & drink extra waterMorning of Around 6:00 a.m. eat light - a

200 to 400 calorie meal (banana & yogurt or sports bar) and drink extra water

* If you want a bigger meal, get up at 5:00 a.m.

Source: Nancy Clarke: “Sports Nutrition Guidebook”Tips: Eat familiar foodsTrial and error

Timing Meals Timing Meals Before EventsBefore Events

Time: 10:00 a.m., a soccer gameMeals: Night before eat high carbohydrate

meal & drink extra waterMorning of eat a familiar breakfast by 7:00

a.m.* Meal will prevent fatigue resulting from

lowered blood sugars.Tips: If your body can’t tolerate breakfast...eat a late snack the night before

Source: Nancy Clarke: “Sports Nutrition Guidebook”

Time: 2:00 p.m., wrestling or trackMeals: Day of Eat a big, high

carbohydrate breakfast and a light lunchOR

Eat a substantial brunch by 10:00 a.m.

Tips - Always eat a high carbohydrate dinner with extra waterDrink fluids up until noontime

Source: Nancy Clarke: “Sports Nutrition Guidebook”

Time: 8:00 p.m., basketball or football gameMeals: Day of Eat a hefty high carbohydrate breakfast and lunch

Dinner Plan for it as tolerated or a lighter meal

by 6:00 p.m.

Source: Nancy Clarke: “Sports Nutrition Guidebook”

Tip: Drink extra fluids all day

Time: All day event like state meets/games, tournaments, etc.

Meals: Days before eat high carbohydrate meals and drink extra fluids

Day of *Eat breakfast depending on tolerance

*Snack on wholesome carbohydrate foods about every 2 hours to keep blood sugars

normal*Drink fluids

Source: Nancy Clarke: “Sports Nutrition Guidebook”

Guidelines for Guidelines for Choosing the Best Choosing the Best

Pre-Event FoodsPre-Event Foods (cont’d.)(cont’d.) Liquid foods leave stomach faster

than solids Always eat familiar foods before

competition Drink plenty of fluids before

competition

Eat To CompeteEat To Compete

Post-Competition Nutrition

Fantastic Fluids for Fantastic Fluids for Fantastic Fantastic

PerformancePerformanceWater is one of the

most important nutrients in your

sports diet.

How Much is How Much is Enough?Enough?

Before exercise Up to two hours before event, drink at

least 16 oz. of fluid 5 to 10 minutes before event, drink 4 - 8 oz.

of fluid During exercise

8 oz. of fluid every 15 - 20 minutes After exercise

Drink 2 cups fluid for every pound lost

Choosing the Choosing the Right Fluids Right Fluids

During ExerciseDuring Exercise Cold water

absorbs quicker tastes better cools down body temperature in warm

weather economical

Sports drinks, juice provides energy tasty

SPORTS BARS - Are SPORTS BARS - Are they for you?they for you?

Convenient snack Portable Promote pre-exercise eating from it’s calories

(150-300 calories/bar) Helps replete glycogen stores after exercise Most claim they are highly digestible... Trial &

Error Expensive