11/14/2011
The Secret to Athletic Success
Fuel Up!
Tamara Fawcett
Dietetic Intern, The Ohio State University
November 14, 2011
Good Training=Money in the Bank
“To be the best athlete you can be, you
need two things: money in the bank and
gas in the tank.”
-Coach Dale Fogelsanger
Food=Gas in the Tank
=
Your #1 Training Partner: Nutrition
Essential tool to maximizing health, training, and performance
Good nutrition fuels your body for optimum training
Run on Fuel, Not Fumes!
FACT: Teenage athletes have the highest
calorie needs of any age group
Increases energy levels
Decreases risk of fatigue, sickness, and overuse injury
Good nutrition ensures proper recovery
Without adequate fuel, the body breaks down muscle
You can only burn as many calories as you take in
To swim your fastest, you have to eat enough
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Carbohydrates
Your body’s #1 fuel source
Stored in your liver and your muscles
Ultimate goal: Never let your stores get too low
Take the least amount of time to digest and are quickly
converted into energy
The more you train and the bigger your gas tank, the more
carbohydrate you need in your diet
Carbohydrates Aren’t Created Equally
Complex carbohydrates
Lasting energy
Eat the day before and the day of competition
Pasta, bread, rice, potatoes
Simple carbohydrates
Quick energy
Right before and during competition
100% fruit juice, fruit (dried, canned, fresh),
honey, jelly, some candies (Skittles, jelly
beans, gummy bears)
Sports gummies and gels (Sport Beans, Gu,
Clif Shot Blox), sports drinks (Gatorade,
Powerade)
Fluids
Protein
Necessary to build muscle
You need protein AND training to build
muscle!
Helps repair muscles after exercise
Water should be your first choice…then sports drinks
Not drinking enough or not replacing fluid you lose is one of
the main things that can slow you down
The human body is 60% water
Adequate protein jumpstarts
recovery after training or
competition
Meat, poultry, fish, nuts, eggs, beans, dairy
Fluid loss of 2-3% affects performance
Cramping, fatigue, dizziness
You usually need fluids the most when you want them the
least
Consume fluids early and consistently
Drink before you’re thirsty
How Hydrated Are You?
Pay attention to hydration before, during, and after
competition
Monitor urine frequency
Electrolytes
Sodium and potassium
Sodium + Potassium + Water = Sweat
Lost in sweat with fluid
Electrolyte imbalance can hinder performance
Monitor urine color
Fatigue, dizziness, cramping
Sports foods usually have these nutrients, but foods do too
Potassium: Orange juice, bananas
Sodium: Pretzels, crackers, soup
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No Magic Meal
Allow enough time for proper digestion and absorption
before exercise
Eat familiar foods before a competition
Avoid foods that make the stomach and intestines work
harder, may cause nausea or stomach cramps
High fat food: Fried food, cheesy food
High fiber food: Brown rice, beans, most vegetables
Start Your Engine: The Day
Before Competition
Eat a meal high in carbohydrates
Pasta with meat sauce and vegetables, rice or potatoes with roasted
chicken and vegetables
Eat an evening snack with carbohydrates and protein
Yogurt smoothie, whole grain crackers with peanut butter or cheese,
cereal and milk with fruit, yogurt parfait with granola and berries
Stay hydrated in the days leading up to competition
Drink 4-8 extra glasses of water the day before competition
Limit dehydrating fluids (caffeinated beverages, alcohol)
Start competition with a full tank of fuel!
Start Your Engine: 3-4 Hours
Before Competition
Eat a meal high in whole grain carbohydrates, lean protein,
healthy fat
Start Your Engine: 1 Hour
Before Competition
Eat a snack high in carbohydrates and low in fat
Granola bar, Fig Newtons, animal or graham crackers
Bagel with peanut butter and banana, grilled chicken sandwich,
oatmeal with apples and nuts, waffle topped with strawberries,
yogurt, and nuts
Keeps blood sugar from dipping too low and making you
“crash”
Drink 16-20 ounces of fluid
Drink 8 ounces of water
Fluid consumed with carbohydrate-rich foods speeds up
fuel transport to the muscles
Rev Your Engine: During Competition
Refuel Your Engine: After Competition
8 ounces of water for every 15-20 minutes of activity
Refill fuel stores, repair muscle damage
Activities longer than 1 hour
Refuel as soon as possible
Drink 32 ounces of Gatorade or Powerade (or have a package
of sports gummies or gel with water) per hour to replace
carbohydrates and electrolytes
Eat a snack 15-20 minutes after competition
Chocolate milk, tortilla with cheese
Eat a meal within 2 hours
Combination of carbohydrates and protein
Whole wheat pita with peanut butter and jelly and fruit, wrap with
turkey and cheese and fruit, tacos with meat, beans, and/or cheese
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Refuel Your Engine: After Competition
Refuel Your Engine: After Competition
Drink water first
The 5 Rs of Refueling:
Rehydrate
Replenish
Sports drinks
Restore
Repair
Foods with a high water content
Recover
Oranges, lettuce, tomatoes, cucumbers, watermelon, grapes
Avoid caffeinated beverages
Drink 16 ounces for every pound lost
Sports Foods/Beverages
So many choices!
Try out different things to see what works
Should be a supplement…not replace food
Sports Bars, Drinks, Gels, & Gummies
PROS
CONS
Convenient
Expensive
Portable
Do not replace a high quality
diet
Taste
Some bars are more
like candy bars (high in
saturated fat)
Highly digestible
Promote pre-exercise eating
Some drinks and gummies
Can quickly restore nutrients have a lot of artificial colors
lost during exercise
and flavors (chemicals)
All the nutrients you need in
one package
Sports Bars
PowerBar Performance Bar
Sports Drinks
Gatorade
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Energy Drinks
Sports Gummies
Monster, Red Bull, Rockstar, and other highly caffeinated
drinks are NOT sports drinks
Speed up your heart rate for a short time
Don’t restore any electrolytes you are losing in sweat
Clif Shot Blox
On The Road
Caffeine: A Balancing Act
Caffeine stimulates your kidneys to produce more urine
The more water you lose, the more dehydrated you become
Traveling for competitions
Hotels
Restaurants
Gas stations
You may find a little caffeine in some sports foods
A little bit of caffeine may help with endurance (equal to 1 cup of
coffee or less)
At the pool all day
Concession Stands
When Fast Food Makes You Slow
When Fast Food Makes You Slow
Quarter Pounder W/ Cheese: 510 calories, 26 grams fat, 9 grams sugar
Medium French Fry: 380 calories, 19 grams fat
Original Chicken Sandwich: 630 calories, 39 grams fat, 4 grams sugar
Medium Soda: 210 calories, 56 grams sugar
Medium Onion Rings: 410 calories, 21 grams fat, 5 grams sugar
Small McFlurry: 640 calories, 36 grams fat, 89 grams sugar
Medium Chocolate Shake: 650 calories, 16 grams fat, 103 grams sugar
Total: 1740 calories, 81 grams fat, 154 grams sugar
Total: 1690 calories, 76 grams fat, 112 grams sugar
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When Fast Food Makes You Slow
When Fast Food Makes You Slow
12” Italian Sub: 960 calories, 48 grams fat, 8 grams sugar
Chocolate Chip Cookie: 220 calories, 10 grams fat, 17 grams sugar
Medium Sprite: 210 calories, 56 grams sugar
Total: 1390 calories, 58 grams fat, 81 grams sugar
Rules of the Road
Fast food and many quick snack foods are high in…
Fat
Sugar
Salt
Rules of the Road
Cut down on the fat
Grilled, broiled, and baked foods
Stay away from breaded, fried, or cheesy foods
Clear or vegetable-based condiments
Avoid cream sauces, butter, mayonnaise, regular salad dressing
Fast food and many quick snack foods are low in…
Fiber
Vitamins
Choose lean protein
Turkey, chicken, fish, lowfat or fat-free dairy products
Cut down on the sugar
Minerals
Eating this type of food is like putting really poor quality
gasoline in your car
One cup of juice per day
Drink water (plain, flavored, or with fruit) or sugar-free drinks like
Propel or Crystal Light
Share a dessert
Add fruits and vegetables wherever you can!
Instead…
Instead…
Gas Stations & Concession Stands
Peanut butter crackers, granola bars, pretzels, nuts, flavored water
TenderGrill Chicken Sandwich (No
Mayonnaise), Medium Diet Coke
400 calories, 7 grams fat, 7 grams
sugar
Regular Hamburger, Apple Dippers,
1% Milk
385 calories, 11.5 grams fat, 24
grams sugar
In the Car/Bus
Trail mix, fruit, dry cereal, string cheese
12” Turkey Sub (Light Mayonnaise), Baked Chips, Water
690 calories, 11 grams fat, 16 grams sugar
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Energy In…Energy Out
High activity levels may cause weight loss and weakness if
enough calories aren’t eaten
Don’t choose high calorie foods without much nutritional value
Nutrient-dense, energy-dense foods
Cereals like granola and Grape Nuts
Foods high in unsaturated fat (nuts, nut butter, seeds, avocados,
salmon, mackerel)
Dried fruit
Add non-fat dry milk powder or cooked eggs to foods
Small frequent meals help add calories
USA Swimming Nutrition Tracker
Analyze a food or recipe
Determine your individual nutrient needs
Based on your age, size, and training volume/intesity
Build a menu based on your preferences and calorie needs
Evaluate your food intake
Track food choices and diet quality over time
Find recipes
Nutrition glossary
Nutritional supplements such as Ensure, Boost, or Carnation
Instant Breakfast
Questions?
References
ADA SCAN. Eating During Exercise; Eating for Recovery.
http://www.eatright.org
Clark, Nancy. Sports Nutrition Guidebook: Eating to Fuel Your
Active Lifestyle. Human Kinetics: Brookline, MA. 1997.
Glendale Health Center. Sports Nutrition 101. http://www.glenda
leaz.com/HealthCenter/…/SPORTSNUTRITION101.pdf
Nationwide Children’s Hospital: Sports Medicine. Fueling Your
Sport Event. http://www.nationwidechildrens.org/fueling-your-sportevent
Nationwide Children’s Hospital: Sports Medicine. Nutrition for the
Active Athlete in All of Us.
http://www.nationwidechildrens.org/nutrition-for-the-active-athletein-all-of-us
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