nail your nutrition - bellin healthdrop bag fuel • skinless fruit (bananas, oranges, etc.) •...
Post on 06-Jul-2020
3 Views
Preview:
TRANSCRIPT
Nail Your Nutrition
Lee Hyrkas, RD, CD, NASM-CPT
Registered Dietitian
Performance Nutrition Specialist
Credentials:
• Registered Dietitian (RD)
• Certified Diabetes Educator
• Certified Personal Trainer (CPT)
• National Academy of Sports Medicine
Education:
• University Wisconsin Green Bay (UWGB)
• Bachelor of Science in Human Biology
• Emphasis: Nutritional Science/Dietetics
Contact Info:
• Lee.hyrkas@bellin.org or 920-430-4728
Lee Hyrkas, RD, CDE, Performance Nutrition Specialist
Cronometer.com, myfitnesspal.com, Nutritionix.com
Eye opening for many.
Reveals fueling gaps.
Consider Tracking
Incorporating Tart Cherry Juice• Add to smoothies
• Mix into yogurt, cottage cheese or Kefir
• Infuse into water or tea
• Make into a marinade for meats or chicken
• Add to hot cereals or oatmeal
• Flavor milk or soy milk
• Mix into homemade salad dressing
Race Week Nutrition Choose lower fiber foods 1-3 days prior to race day.
• Skinless fruits, pureed fruit and skinless vegetables
• White breads, pastas, bagels, etc.
• Lean protein (chicken, eggs, fish, lean beef, etc.)
Enjoy some salt. (may reduce muscle cramps)• Pickled food
• Pretzels, crackers, rice cakes
• Dairy foods (cottage cheese, string cheese)
Ensure half your plate is filled with carbs at meals. • Breads, bagels, fruit, potatoes, rice, pasta, etc…
Consume more liquid type meals. (1-2 days prior)• Fruit smoothies made with milk or yogurt
• Meal replacement drinks
• Soups & stews
Tips for Making Race WeightFocus on reducing high calorie beverages.
• Coffee drinks, soda, alcohol, etc…
Go easy on concentrated fats. • Avocados, nuts, nut butters, butter, oils,
etc…
Moderate your carb intake. • 1/4 – 1/3 plate
• Opt. more nutrient dense carbs. • Fruit, veggies, beans, sprouted grains, etc…
Eat enough protein (0.7-1 g/lb.).• Eggs, chicken, beans, Greek yogurt, fish, etc…
Drop Bag Fuel • Skinless fruit (bananas, oranges, etc.)
• Dried fruit (dates, raisins, etc.)
• Squeezable fruit pouches
• Homemade energy bites
• Mini bagels or English muffins
• Homemade granola bars
• Pretzel style goldfish
• Chicken broth
• Trail mixes (fruit, nut, cereal)
• Rice cakes with peanut butter
• Graham crackers
• Fig bars
• Dry cereal
• Sport bars
• Sport Gels
• Energy chews or sport beans
Iron Boosting Tips Consume iron rich foods daily.
• Beef, chicken, fish, pork and wild game
• Fortified cereals, oatmeal, beans, nuts
• Eggs, peanut butter, dried fruit, molasses
• Green vegetables (include vitamin c rich foods)
Avoid coffee or tea around meals.
• Interferes with iron absorption
Cook with cast iron skillets.
Quality Tested Protein Supplements
• Optimum Nutrition® Gold Standard Whey Protein
• Ascent® Whey
• Muscle Milk® 100% Whey Protein
• EAS® 100% Whey Protein
• Vega Sport® Protein
• Tera’s Whey
Incorporating Protein Powders
• Add to smoothies.
• Stir into oatmeal or cream of wheat
• Mix with milk and use as a coffee creamer.
• Protein mug cakes.
• Make into protein pancakes.
• Energy bites.
• Homemade protein bars.
Creatine MonohydrateMechanism of Action:
• Stored in muscle (~95%) and organs (5%).
• Can attach to phosphate to become phosphocreatine.
• Provides a source of quick energy. (ADP to ATP)
• Acts at an intracellular antioxidant.
Dose:
• Loading protocol – 20-25 grams (0.3 g/kg/day) for 5-7 days.
• Maintenance protocol – 3-5 grams per day.
• Consider taking with a carbohydrate rich food/meal.
Effectiveness:
• Research has confirmed positive benefits for sprinting and strength events.
• Performance is generally increased by 10-20%.
• Increased muscle strength and muscle mass.
• Enhanced glycogen synthesis.
• Improved recovery time and decreased inflammatory markers.
Possible Side Effects:
• Nausea and diarrhea if taken in excess.
Beetroot Juice & Dietary Nitrates Mechanism of Action: • Nitrates are converted to nitric oxide in the body. • NO dilates blood vessels increasing oxygen delivery to working muscles. • Improves exercise tolerance.
Dose: • 6.4-12.8 mg/kg/day ( 150 lbs. = 580 – 1,160 mg; 200 lbs. = 730 – 1,450 mg)• ~16 oz. beetroot juice (~4 large beetroots) ~2.5 hours prior to competition.• Appears daily dosing is required to obtain benefit.
Effectiveness:• Appears affective in non-trained individuals. • Class A supplement rating from Australian Institute of Sport (AIS).
Side Effects: • Pink colored urine, headache and GI distress.
Maughan RJ, Burke LM, Dvorak J, et al. IOC consensus statement: dietary supplements and the high-performance athlete. Br J
Sports Med 2018;52:439-455.
Nitrate Supplements
BEET IT®
Food
• Celery, spinach, beets, spinach, salad, vegetable
juice, arugula, kale, cabbage, kohlrabi
Gels (Trial & Error)Gel Comparison Chart
Name Calories Carbs (g) Sodium (mg) Potassium (mg)
Gu® 100 22 60-125 40
Maurten® GEL 100 100 25 34 0
Honey Stinger® 100 27 50 85
Hammer® Gels 90 22 30 35
Clif® Shot Gel 100 24 90 55
Powergel® 110 27 200 20
Gatorade® Gel 120 30 110 -
*Nutrition facts may vary slightly by flavor.
Sport Beverages (Trial & Error)Sport Beverage Comparison Chart
(Per 8 oz. serving)
Name Calories Carbs (g) Sodium (mg) Potassium (mg)
Gatorade® Thirst Quencher 50 14 106 30
BodyArmor® 70 18 20 350
Powerade® 55 15 100 23
Nuun® ½ Tablet 5 2 180 50
Tailwind® Endurance
1 scoop100 24 303 88
Generation UCAN®
1 scoop80 20 130 95
Coconut Water 45 10 100 500
*Nutrition facts may vary slightly by flavor and brand.
• 1/4 cup sugar
• 1/4 tsp. salt
• 1/4 cup hot water
• 1/4 cup 100% juice (orange, etc.)
• 2 Tbsp. lemon or lime juice
• 3.5 cups cold water
1. In a large pitcher, dissolve sugar and salt into the hot water.
2. Add juice, and cold water. Stir well and allow to chill in the fridge.
*8 oz. = 50 calories, 12 g carbs and
110 mg sodium
Homemade Sport Drinks
• 3 ¾ cups cold water
• 1/4 cup pure maple syrup
• 1/4 tsp. salt
1. Add ingredients to a large pitcher. Stir well and chill in the fridge.
*8 oz. = 50 calories, 12 g carbs and 110 mg sodium
Gatorade Replacement Maple Syrup Drink
Source: Clark, N. (2014). Sports Nutrition Guidebook 5th ed. Champaign, IL: Human Kinetics.
Foods to Avoid Pre-Run
Fried foods
• Fries, chicken strips, chips, etc.
High fat meats
• Burgers, hot dogs, beef sticks
Sweets/desserts
• Candy, ice cream, cookies, etc.
Dressing/dips
• Ranch, mayonnaise, vinegar and oil
Pre-Run Fueling (~1-2 hours prior)
Carbohydrates: ~30-60 grams
Protein: ~10-20 grams
Sample Meals:• Mini bagel with 1-2 Tbsp. peanut butter and honey
• Large banana, Greek yogurt cup
• 3/4 cup trail mix (dried fruit, nut and cereal), string cheese
• 2-3 graham crackers with almond butter, small glass of milk
• Whole grain English muffin with 1-2 eggs
• 1 cup cooked oatmeal with peanut butter or yogurt
• 5-8 dates filled with nut butter or almonds
• Homemade fruit and yogurt smoothie
Pre-Run MealsMeal 1:
• 1-2 slices sprouted grain toast
• 1-2 scrambled eggs
• 1/4 - 1/2 avocado
• 1 cup strawberries
Meal 2:
• Peanut butter bagel sandwich
• 2 slices whole grain bread
• 2 Tbsp. peanut butter
• Glass of milk or milk alternative
Meal 3:
• 2-3 whole grain pancakes (Kodiak Cakes)
• 1-2 Tbsp. sunbutter or peanut butter
• 1 cup mix berries or small banana
• Glass of milk or milk alternative
Post-Run Meal
Aim for ~20-40 grams of lean protein. • 16 oz. milk (16 grams)
• 4 oz. meat, fish or chicken (27 grams)
• 2 eggs (14 grams)
• 3/4 cup Greek yogurt (17 grams)
Include ~30-80 grams of quality carbs.
• English muffin (30 grams)
• Large piece of fruit (30 grams)
• 1 cup rice or noodles (45 grams)
• Large baked potato (60 grams)
Recovery Drink Ideas
Milk or chocolate milk (12-20 oz.)
• Eat a piece of fruit on the side.
Fruit smoothie
• 12-16 oz. milk or 1 cup Greek yogurt, 1-2 cups fruit
Bottled Protein Drink (EAS, Premier Protein, etc.)
• Eat a piece of fruit on the side.
1 scoop 100% whey protein + 8-12 oz. milk or water
• Eat a piece of fruit on the side.
•Small bottle of Kefir + piece of fruit
Sample Recovery Meals Meal 1:
• 2 eggs or 4 egg whites
• 1 large banana
• 1 cup oatmeal (steel cut)
• ¼ cup almonds
Meal 2:
• 2-3 tacos with lean ground beef (90/10)
• Shredded cheese, Greek yogurt, salsa – taco toppings
• Large salad or vegetables with dip
Meal 3:
• 4-6 oz. grilled or baked salmon with lemon
• Roasted vegetables or large salad
• 2 red potatoes with olive oil
• Glass of milk, yogurt or milk alternative
Keys to Building a Quality Meal Plan
Quality Breakfast
Frequent Meals
(3-4 hours)
Pre & Post-Exercise Meals
Performance Plate Meals
Quality Meal Plan
Simple Shopping ListEasy Protein:
• Chicken breast
• Tuna packets
• Eggs
• Natural nut butters
• Greek yogurt or cottage cheese cups
• String cheese
• Beans (black, kidney, pinto, etc.)
• Nut & seeds (pepitas, almonds, etc.)
• Milk or Kefir
Produce:
• Fruits (bananas, apples, Cuties, grapes)
• Vegetables (carrots, cucumbers, peppers)
• Steam bag vegetables
• Fresh vegetables
• Frozen or dried fruit
• Fruit cups packed in juice
Easy Carbs:
• Sprouted grain bread
• Wraps (Tumaro’s)
• Sweet potatoes
• Oatmeal
• Brown rice or grain cups
• Canned beans (black, kidney, etc.)
• Cereal
• Waffles (Kodiak, Kashi, etc.)
• Ramen
Healthy Fats:
• Nuts & seed pouches
• Avocados (fresh or frozen)
• Salad dressing (yogurt based)
• Hummus or guacamole
• Eggs
• Natural nut butters
On the go Snacks • Fruit (bananas, apples, oranges, etc.)
• Veggies (carrots, celery, etc.)
• Dried fruit (dates, raisins, etc.)
• Squeezable fruit pouches
• Homemade energy bites
• Mini bagels
• Homemade granola bars
• Roasted chickpeas or edamame
• 100 calorie nut pouches
• Bottled protein drinks
• Greek yogurt cups
• Lean jerky
• Protein powder
• Trail mixes (fruit, nut, cereal)
• Rice cakes
• Oatmeal packets
• Natural fruit bars
• Natural peanut butter
• Protein bars (Quest, ONE, Built)
• Wraps (Tumaro’s, Flatout, etc.)
• Hummus or guacamole cups
• String cheese
• Cottage cheese cups
• Boiled eggs
• Kefir
• 100 calorie bags popcorn
Simplify BreakfastMeal 1: (Protein Oatmeal)
• 1/2 cup dry oatmeal cooked
• 1/2 cup Greek yogurt – mix into cooked oats
• Diced strawberries
• 1-2 Tbsp. peanut butter – mix into cooked oats
Meal 2:
• 1-2 Kodiak Power Waffles
• Sunbutter or peanut butter
• Glass of milk or yogurt
Meal 3:
• Sprouted grain English muffin with sunbutter or almond butter
• Small container Greek yogurt
Smoothie:
• 8 oz. milk, chocolate protein powder, riced cauliflower
• 2 Tbsp. powdered PB, small frozen banana
Building a Performance Plate
(Moderate Training = ~60-90 minutes)
Healthy Fat
Adapted from U.S. Olympic Committee Athlete Plate Handout
Building a Performance Plate
(Weight Loss/Light Training = ≤ 60 minutes)
Healthy Fat
Adapted from U.S. Olympic Committee Athlete Plate Handout
Go Carbs(~1.5-2 g/lb./day)
• Fruit
• Whole grain bagels or mini bagels
• Kodiak pancakes or Kodiak waffles
• Whole wheat or bean pastas
• Whole grain breads (≥ 2-3 g fiber)
• Sprouted grain breads or rye breads
• Oatmeal or cream of wheat
• Quinoa
• Brown rice or wild rice
• Rice cakes, whole grain crackers
• Lower sugared cereal (<9 g sugar)
Grain Alternatives (Gluten Friendly)
Quality Sources of Carbohydrates:
• Dairy (milk, yogurt, Kefir)
• Beans (black, kidney, lentils, etc.)
• Fruit (fresh, frozen or canned in juice)
• Starchy vegetables (whole potatoes, peas, corn, squash)
• Beans (kidney, black beans, lentils)
• Edamame (soy beans)
• Amaranth, millet, buckwheat
Strategic Carbs
• Soda
• Energy drinks
• Flavored coffee drinks (cappuccino)
• Candy (gummy bears, skittles, licorice)
• Cookies, cinnamon rolls, etc…
• Cakes, brownies, pies, etc…
• Ice cream or sherbet
• Jello® or pudding
• Chips
• White bread, white bagels, etc…
Easy Carb OptionsMicrowavable types of rice or grains.
Stock-up on easy to make carbs.
• Fruits, potatoes, whole grain breads, wraps, mini bagels, edamame, whole grain waffles, oatmeal, granola, etc…
Photos courtesy of Google images
Super Fruit
Packed with fluid, potassium, vitamins (C, B vitamins, etc.).
Nutritional Powerhouses
• Tart cherries, watermelon, bananas, kiwi, dates, berries, mango, oranges, avocados
Photos courtesy of Google images
The Scoop on Veggies
Provide performance enhancing nutrients.
• Potassium, magnesium, calcium, nitrates, vitamin C, B vitamins, iron
Nutritional Powerhouses
• Beets, kale, leafy greens, carrots, celery, cabbage, radishes, kohlrabi, broccoli, cauliflower, peppers, cucumbers, onions, beans, sweet potatoes
Photos courtesy of Google images
Flavor Enhancers Have more of these options around the house.
• O’Dang, Bolthouse, Skinnygirl, Annie’s, OPA
Photos courtesy of Google images
Easy Produce Options Have more of these options around the house.
• Steam bag veggies, frozen fruit, spiralized veggies, riced veggies, mashed cauliflower, canned veggies/beans, etc…
Photos courtesy of Google images
Quality Protein (0.5 – 0.7 g/lb./day)
Choose lean protein sources. (~20-30 grams per meal)
• Loin, tenderloin, round cuts meat
• Lean ground meat (90/10, 95/5)
• Skinless chicken or turkey
• Pork chops or pork loin
• Wild game
• Fish and seafood
• Eggs
• Beans, nuts, seeds, tofu (vegetarian friendly)
• Dairy Products (milk, yogurt, cheese)
Non-lean meats. (low in protein)
• Pepperoni, sausage, bacon, greasy meats
Pair Carbs with ProteinUse tuna or salmon pouches for quick protein option.
Stock-up on easy to make protein.
• Greek yogurt cups, cottage cheese, milk, string cheese, edamame, nuts, nut butter, Kefir, hardboiled eggs, etc…
Photos courtesy of Google images
Nuts & Seeds
• Almonds, walnuts, pistachios
• Peanut butter, almond butter
• Flax, hemp, chia, sunflower seeds
Oils
• Extra virgin olive oil, avocado oil. peanut oil, canola oil,
flax seed
Others
• Avocado, fish, olives, yogurt based dressings, butter
made with olive oil
Healthy Fats(0.3 – 0.4 g/lb./day)
Meal Ideas Meal 1: (parfait)
• 1/2 cup Greek yogurt
• 1/2 cup cottage cheese
• 1/4 cup granola
• 1 fruit cup (peaches, blueberries, etc.)
• 1/4 cup sunflower seeds or pepitas
Meal 2:
• 4-5 oz. rotisserie chicken (skin removed)
• 1 steamable sweet potato
• Bowl of diced fruit or berries
Meal 3: (Bean & Grain Bowl)
• 1-1.5 cups cooked quinoa or grain
• 3/4 cup beans
• 1/2 avocado, diced
• 1-2 cups roasted vegetables
• 8 oz. milk or milk alternative
Performance Snacking(Aim for 2-3 snacks/day)
Snack 1: (Homemade Trail Mix)
• 1/2 cup dry cereal or pretzels (oatmeal squares, cheerios, etc.)
• 1/4 cup dried fruit (raisins, craisins, cherries, etc.)
• 1/4 cup nuts or seeds (sunflower seeds, almonds, etc.)
Snack 2:
• 1 string cheese or 5.3 oz. container Greek yogurt
• 1 cup grapes or cherries
Snack 3:
• 15-20 pretzel twists or 1-2 rice cakes
• 1-2 Tbsp. peanut butter or almond butter
Snack 4:
• Turkey on cheese roll-up
• Veggies with hummus or guacamole
More on Mini Meals Snack 1:
• Mini bagel with peanut butter and jelly
• Milk or container of yogurt
Snack 2: • 3/4 cup cottage cheese or 1-2 string cheese
• Small bowl of fruit
Snack 3: • 1 string cheese wrapped in lean turkey or chicken
• 1 cup grapes
• Small handful nuts or seeds
Snack 4: • 2-3 rice cakes with peanut butter and banana
• Carton of milk or small bottle of Kefir yogurt
General Hydration Tips Daily:
• Half body weight in ounces.
1-2 hours pre-exercise:
• 16 - 24 ounces (~1 bottle)
During exercise:
• ~16-20 ounces per hour (1-1.5 bottles)
• Listen to your body!
Recipe Websites • Skinnytaste.com
• Hungry-girl.com
• Budgetbytes.com
• Run Fast. Eat Slow.
• Rocket Fuel
• Feed Zone Portables
• Food Zone Table
Important Takeaways
Fuel around your workouts.
Experiment with your during run fuel.
Balance meals and snacks with quality fuel.
• Lean protein, go carbs, produce and fats
Listen to your body!!
References
• Clark, N. (2014). Sports Nutrition Guidebook 5th ed. Champaign, IL:
Human Kinetics.
• Israetel, M., DR., Davis, M., DR., Case, J., DR., & Hoffmann, J., DR.
(n.d.). The Renaissance Diet 2.0.
• Rosenbloom, C., Coleman, E. (2012). Sports Nutrition. A Practice
Manual for Professionals 5th ed. Diana Faulhaber.
• Kerksick, C. M., Wilborn, C. D., & Roberts, M. D. (2018). ISSN exercise
& sports nutrition review update: Research & recommendations.
Journal of the International Society of Sports Nutrition, 15(38), 1-57.
Retrieved January 1, 2019.
top related