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Sports Nutrition in K-12 Schools

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Sports Nutrition in K-12 Schools

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  • Identify key nutrient needs
  • Coordinate appropriate meals for athletes
  • Identify components of eating disorders

To educate participants on the basic nutrition needs of a high school athlete so they can be nourished to compete to their potential.

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Sports Nutrition in K-12 Schools

Purpose:

Objectives:

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FUEL

For Peak Performance

  • Low grade fuel will poorly fuel an engine
  • High grade fuel will make an engine perform its best

What grade is the fuel your athletes are consuming?

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The Competitive Advantage

To reach your peak performance, be sure to consume high quality foods in optimal amounts.

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Sports Nutrition in K-12 Schools

Run Faster

Be Stronger

Last Longer

Be Your Best!

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Personalized Plan - Steps to a healthier you!

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FUEL UP WITH NUTRIENTS

  • Fluids
  • Carbohydrates
  • Protein
  • Fat
  • Vitamins
  • Minerals

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Fuel Up With Fluids

Water is an essential nutrient!

  • Muscles are 60-70% water
  • Dehydration impairs
    • Physical performance
    • Reaction time
    • Coordination
    • Concentration
  • Thirst does not predict dehydration

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Fuel Up With Fluids

Choose Water Daily!

  • Before Competition
    • 2 – 2.5 hours before: 2 cups
    • 15 minutes before: 1-2 cups
  • During Competition (or Workout)
    • Every 15-20 minutes: ½-1 cups
  • After Competition
    • Drink 1-2 cups for every pound loss during the session

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Fuel Up With Fluids

Fluid Examples:

  • Best choice
    • Water!
  • Higher sugar beverages
    • Fruit juice
    • Fruit drinks
    • Sports drinks
  • Other
    • Milk
    • Soft drinks

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Fuel Up With Carbohydrates

Primary & preferred energy source

  • 6 – 11 servings/day

“Make half of your grains whole”

  • Whole Grains Provide:
    • Fiber
    • Resistant Starch
    • Nutrients (B vitamins, Vitamin E, protein, antioxidants)

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Fuel Up With Carbohydrates

Breaking Down Carbohydrates

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Simple Carbs

Complex Carbs

Quick fuel

Constant fuel

All simple sugars

Whole grains

Processed foods

Produce

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Provide vitamins, minerals, fiber, antioxidants

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Fuel Up With Carbohydrates

Glucose

  • Sugar
  • In Blood
  • Immediate Fuel

Glycogen

  • Starch
  • Stored in Muscles and Liver
  • 2 hour store

“Carb Loading”

  • Endurance athletes fill their muscle storage
  • Make sure glycogen stores are full by eating complex carbohydrates the day before competition

Energy Stores

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Fuel Up With Protein

The body needs less protein than carbohydrates.

  • Builds, maintains and repairs muscles
  • Repairs body tissue
  • Produces hormones
  • Poor source of energy (body prefers carbs)

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Fuel Up With Fat

Fat provides over twice as many calories per gram as carbohydrates and protein.

  • Most concentrated energy source
  • Converts slowly to energy
  • Carries vitamins A, D, E, and K
  • Essential for health
  • 20-30% of calories

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Fuel Up With Vitamins & Minerals

The body’s spark plug to start the engine

Deficiency impairs performance

  • Many teen athletes are deficient in calcium and iron

Choose nutrient-rich foods

  • Fruits
  • Veggies
  • Whole grains

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Nothing makes a bigger difference to nutritional status than the way an athlete eats most of the time. Eating correctly most of the time sets up an athlete so that eating the right meal before a meet and the right nourishment during the competition can make a difference.

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Sports Nutrition, A Guide for the Professional by Dan Bernardot, Ph.D, RD

Sports Nutrition in K-12 Schools

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BREAKFAST

Start with a full tank of fuel carbohydrates fuel your muscles.

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High Carbohydrate Breakfast Foods

  • Hot/Cold Cereals
  • Bagels
  • English Muffin
  • Toast
  • Pancakes
  • Waffles
  • Milk
  • Fruit
  • Juice

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EAT LUNCH

Be Realistic

  • Make small changes

Be Adventurous

  • Eat a Variety

Be Colorful

  • Eat a rainbow of nutrients

Be Flexible

  • Balance over the week

Be Sensible

  • Portion Size

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PRE-COMPETITION�MEAL

  • High Carbohydrate
  • Low Fat
  • Limit Quantity
  • Consume Fluids
  • Low Salt
  • Eat 3-4 hours prior to event

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COMPETITION

The closer to the event, the smaller the amount of food

3-4 hours before competition: eat high carbohydrate, low fat and low protein foods

30 minutes before competition: eat a light snack of fruit or something in liquid form

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MEAL

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Snack for the Road

Which of these are available in your cafeteria?

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Whole grain bagels/crackers

Fresh, dried or canned fruit

Veggies & Hummus or Dip

Peanut butter, nuts

Granola or Granola Bars

Pudding

String cheese

Hard boiled egg

Yogurt

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Weight Management

  • Lose no more than 1 to 1.5 pounds per week
  • Weight loss doesn’t affect your performance if:
    • Smaller portions are eaten off a well-balanced diet
    • Increase activity (exercise/workout)
    • Best to combine both

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Signs of an Eating Disorder

Anorexia

  • Significant weight loss
  • Intense fear of becoming fat
  • Recurrent overuse injuries and stress fractures
  • Wearing layers of clothing to hide thinness
  • Nervousness at mealtime, avoidance of eating in public
  • Inability to concentrate
  • Growth of fine body hair on face and arms

Bulimia

  • Frequent weight fluctuations
  • Weakness, headaches, dizziness
  • Bloodshot eyes
  • Swollen glands that give chipmunk-like appearance
  • Damaged tooth enamel from vomiting
  • Strange behavior that surrounds secretive eating
  • Extreme concern with body weight, shape, and physical appearance

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Signs of an Eating Disorder

How to Help?

  • Express concern carefully
  • Do not discuss weight or eating habits
  • Suggest unhappiness as the reason for seeking help
  • Be supportive and listen sympathetically
  • Offer a list of professional resources
  • Limit your expectations
  • Recognize that you may be overreacting

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Sports Nutrition in Summary

Just like daily nutrition for all people:

  • Balance meals throughout the week.
  • Everything in moderation.
  • Plan meals with a carbohydrate-focused and lower in fat
  • Drink enough fluids.

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Thank you.

If you have questions,

Please contact the Nutrition Resource Center at:

1.800.968.4426

nrc@gfs.com

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