FUELING TO PERFORM

Christa Petersen, RD | Registered Dietitian | Christa.Petersen@compass-usa.com | 732-602-8677

Fo r Yo u r Te e n A t h l e t e

1. To understand the three major forms of fuel for the student athlete (and fluids)

2. To describe the connection between when to fuel to optimize performance before-during and after an event

3. To provide the coaches with t ips to counsel their student athlete(s)

4. To answer any questions

Objectives

Athletes energy requirements depend on:

The Beginnings

• Fr e q u e n c y • I n t e n s i t y• Fa t - Fr e e M a s s We i g h t

• G e n d e r• Te m p e r a t u r e

• Stress

Girls Teens ages 13-19…

• Experience advanced maturation because increased muscle mass favors power and performance

Experience increases in

the proportion of body fat to muscle mass

Both girls and boys will accrue

15% of final adult height and 45% of maximum

skeletal muscle

Boys

• Experience increases in lean body mass and

increased blood volume

•C a r b o h y d r a t e s : Should be the foundation of student meals•P r o t e i n : An accompaniment for each meal• Fa t : A little (healthy) fat at each meal• Healthy Fat includes: Avocados, Olive Oil, Nuts

• F l u i d s : You want to replace sweat losses to keep your body hydrated

Building a Sports DietT h e B a s i c s t o

• There are two families of C a r b o h y d r a t e s• Complex – Whole wheat flour, Fruits with peels, Oatmeal, Fiber• Simple - Honey, White Flour, Sports Drinks, sugar

• Carbohydrates are the primary fuel source for the muscles

Carbs 101M a c r o n u t r i e n t # 1 :

G l y c o g e n (the storage form of Carbohydrates) is found in

the muscles and liver to prevent an athlete from “hitting

the wall”

At l eas t 50% o f to ta l da i l y energy shou ld come f rom carbohydrates fo r young

a th le tes

Carbs 101M a c r o n u t r i e n t # 1 :

Potatoes

Fruit Bread Legumes

Cereal

• P r o t e i n is responsible for:• Maintaining • Repairing• Synthesizing

• Protein is especially essential for teen athletes to help with growth and muscular development

Protein 101M a c r o n u t r i e n t # 2 :

Lean proteins that are recommended include: eggs, nut butters, low-fat

dairy, legumes, lean chicken, beef, fish and tofu

Protein 101M a c r o n u t r i e n t # 2 :

Lean Beef Lingo:

FlankChuckShank

• Extra calories (from carbohydrates)• Strength training• Adequate protein• For example: 180 pound (82kg) teen football player needs

about 1.5-2.0 g per kg weight • 82kg x 1.5g = 120g-164g/day

• Frequent eating throughout the day• Timing

How to Build Muscle

Copyright @ 2015 Nancy Clark MS RD CSSD

C a r b o h y d r a t e s a r e n e e d e d f o r b o d y b u i l d e r s ?

Do you think…

YES! Believe it or not athletes who ate a lower carbohydrate diet (50% of energy coming from carbs) had decreased muscle endurance after 7

days on the diet, while athletes who ate a higher carbohydrate diet (70% of energy

coming from carbs) decreased rates of fatigue

(1) Walberg, J. L., Leidy, M. K., Sturgill, D. J., Hinkle, D. E., Ritchey, S. J., & Sebolt, D. R. (1988). Macronutrient content of a hypoenergy diet affects nitrogen retention and muscle function in weight lifters. International journal of sports medicine, 9(4), 261-266.

?

Muscle Building FuelW h i c h m e a l s h o u l d y o u r e c o m m e n d t o

y o u r s t u d e n t a t h l e t e ?

M e a l A :

1 baked potato4 ounces sirloin steak (1/4 of plate)¾ cup steamed green beans

M e a l B :

8 ounces chicken (1/2 of the plate)1 cup steamed green beans

Remember: building muscle also relies a lot on resistance exercise rather then just protein consumption alone

•Fa t i s n e e d e d :• To cushion the internal organs• Provide extra energy stores• To provide cell membrane structure

•Healthy Fats• Omega-3 promising for athletes with exercise-induced

asthma. Not effective to reduce inflammation, enhance immune system, or improve performance • Limit high fat and fried foods

Fat 101M a c r o n u t r i e n t # 3 :

Fat 101M a c r o n u t r i e n t # 3 :

Acceptable Macronutrient Distribution Range (AMDR) suggests that 20-35% of

daily energy intake should come from fat.

Putting it TogetherC a s e S t u d y :

Carbs4g/cal

Protein4g/cal

Fat9g/cal

50% 1.5-1.7 g/kg

weight

20-35%

400 g CHO(1600

calories)

136-154 g(550-620 calories)

70 g (640

calories)

• 200# (91kg) Male athlete

• 16 years old• Plays Basketball,

works part-time at a grocery store who stocks the frozen aisle

• Physical Activity: Active Category

Needs: 3000-3500 Calories Daily

Water is an abundant compound in the human body (H20)• Fills every space in the body• Forms the structure of our macronutrients • It’s a solvent for many of the vitamins and minerals • Dispels toxins and waste through the urinating process • Regulates body temperature

Fluids 101M a c r o n u t r i e n t # 4

Kleiner SM. Water: an essential but overlooked nutrient. The Academy of Nutrition and Dietetics. 1999; 99(2): 200-206.

< 6 0 m i n u t e s : W a t e r> 6 0 m i n u t e s : W a t e r + c a r b s

A b o u t 1 0 0 - 2 5 0 c a l o r i e s / h o u r from a beverage with 50-80 calories per 8 ounce• Gatorade 50 cals/8oz• PowerAde 70 cals/8 oz

• Cola 100 cals/8 oz• Apple Juice 120 cals/8oz

Fluids 101M a c r o n u t r i e n t # 4

Fluids 101M a c r o n u t r i e n t # 4

• G e n e r a l G u i d e t o m e a l t i m i n g : • Large meal: 4-6 hours• Lighter meal: 2-3 hours• Snack: 0.5-1 hour

• Timing varies• With personal tolerance• Exercise intensity

Sports Meal Plan

• C a r b o h y d r a t e r i c h• M o d e r a t e p r o t e i n• A p p r o p r i a t e p o r t i o n s• E x t r a fl u i d s• L i m i t h i g h f a t f o o d s

* T I P : A d e q u a t e l y f u e l i n g t h e d a y b e f o r e w i l l b e k e y t o p e r f o r m w e l l t h e f o l l o w i n g d a y *

Pre-Exercise MealSample 1:

Banana

Sample 2:White bread & Almonds

Sample 3:Granola bar

Sample 4:Yogurt

Sample 5:Pretzels

You should not eat 3-4 hours before you

exerc ise?

True or False

A c t u a l l y e n h a n c e s s t a m i n a

Eating Before Exercise…

Subjects ate dinner and the next day biked hard-Tr i a l A : No breakfast = reduced performance

Tr i a l B : With Breakfast (400 cals)136 minutes till exhaustion (27 minutes

longer)

• G e n e r a l N u t r i t i o n • Any activity lasting longer than 1 hour and is limited by

carbohydrate stores• Athletes should arrive at activity well fueled and with full

glycogen (stored glucose) stores to maintain activity level.• Consume carbohydrate-rich and easily digestible foods and

drinks prior to practice or competition.

Endurance Sports

• Repeated bouts of high-intensity or maximal exercise, lasting from a few seconds to 3 minutes. • Sprinting, jumping, power lifting, wrestling, rowing.

• These sports are anaerobic (without oxygen) in nature and energy comes from the b r e a k d o w n o f g l y c o g e n s t o r e s • Energy/calorie intake needs to be adequate

St r en gth , We igh t C l ass , an d Speed Spor t s…

Copyright @ 2015 Nancy Clark MS RD CSSD

• Protein is needed for the development of muscle that is needed for power and strength sports• If c a r b o h y d r a t e i s l o w t h e b o d y w i l l u s e p r o t e i n s t o r e s for energy

St r en gth , We igh t C l ass , an d Speed Spor t s…

• High intensity, intermittent efforts that are repeated over the duration of a game of 30-90 minutes. • Require a combination of power, agility, coordination, speed, and

endurance. • Adequate macronutrient intake is needed to prevent energy depletion.• Fluids are needed to prevent dehydration during these events

Adequate nutrit ion before, during, and after activity wil l promote recovery and maintenance

of lean body mass.

Team Sports

• If participating in multiple games/matches throughout the day, athletes should replenish in between with:• Lower fat, moderate protein, carbohydrate-rich meals • Fluids containing carbohydrates and electrolytes

S t a y a w a y f r o m h i g h f a t , c a l o r i c a l l y -d e n s e , n u t r i e n t - p o o r f o o d s b e t w e e n

g a m e s / m a t c h e s .

Tournament Feeding

Supplements and Ergogenic A ids are safe for a l l

ath letes…everyone uses them !

Myth or Fact?

•Dietary supplements use and ergogenic aids are not recommended for young athletes and is actually banned by the AAP•Many substances are banned by the sport governing body, so not worth the risk• Can get desired results from healthy balanced diet and positive adaptations from training

MYTH

X

A s a s t u d e n t a t h l e t e c o a c h :• Encourage students to consume breakfast• Give examples such as a bagel breakfast sandwich, oatmeal

with nuts, peanut butter, banana sandwich,

Recommendations

• Encourage student athletes to gain their nutrition from foods first

If your student athlete isn’t performing like their usual, ask them what they ate for the day• Did they have breakfast?• What did they eat for lunch? • When was the last time they are?

I f you question the qual ity and timing of their meals• Tell them to track their food consumption and time of when they eat • Ask them how they felt after eating

Recommendations

Consider having team challenges:Students have to work together to achieve their nutrition goals

For example: Challenge every student athlete to eat breakfast and set up the challenge to include certain categories daily:

Recommendations

Grain and/or Fruit Dairy ProteinMashed Banana, Strawberry and 2 whole grain pieces of Toast

1% Milk Peanut Butter

Please free to contact me as I can come and speak to your student athletes about proper

fueling before-during-and-after their specific sport whether for practices or on

competition day

Contact Info:

Christa L. Petersen, RD |Registered Dietitian Woodbridge Township Schools | o. 732-602-8677 | christa.petersen@compass-usa.com

Academy of Nutrition and Dieteticswww.eatright.org

S p o r t s , C a r d i o v a s c u l a r, a n d W e l l n e s s N u t r i t i o nwww.scandpg.org

American College of Sports Medicinewww.acsm.org

Other Resources