Game Winning Nutrition
A Nutrition Guide for Athletes
Cathy Williamson, HBA, RHN
&
Rita Wyczynski, BSc., MBA, CNP
Game Winning Nutrition
TABLE OF CONTENTS
SECTION
INTRODUCTION: Food as Fuel for Optimal Performance
PAGE
4
PART 1 - Six Key Pieces of the Performance Pie
CHAPTER 1: Water – The Key to Performance
5
CHAPTER 2: Nutrition and Food shifting
10
CHAPTER 3: Carbohydrates - Energy for Performance
12
CHAPTER 4: Protein - Building Strength and Stamina
16
CHAPTER 5: Fats - Energy for Endurance
19
CHAPTER 6: Two Key Minerals for Young Female Athletes
22
PART 2 - What To Eat To Perform Your Best
CHAPTER 7: Game Time Nutrition
25
CHAPTER 8: Smart Snacking
32
CHAPTER 9: Fast Foods - The Good, The Bad, and The Ugly!
33
CHAPTER 10: Eating Healthy at Tournaments
35
CHAPTER 11 :Questions and Answers
38
APPENDICES
Appendix 1: Fibre Sources
Appendix 2: Protein Sources
Appendix 3: Calcium Sources
Appendix 4: Iron Sources
Appendix 5: Problems with Packaged Foods
Appendix 6 : Selected and Recommended readings
42
43
44
45
46
51
Photographer, Cindy Andrew
© Cathy Williamson and Rita Wyczynski, Game-Winning Nutrition, 2009.
1
Game Winning Nutrition
About Cathy Williamson & Game-Winning Nutrition...
Cathy Williamson is a Registered Holistic Nutritionist focusing on Sports Nutrition. She
also has a Business Degree from the Ivy School of Business and has worked for 20
years in various positions in a Marketing capacity. As a graduate from the Canadian
School of Natural Nutrition, she understands that the key to optimal health is through
proper nutrition and an active lifestyle. Through her company “Embrace Health”, her
goal is to provide clients with optimal fuelling and hydration strategies to maximize
performance and ensure quick recovery. Cathy believes in the importance of not taking
a ‘one size fits all’ approach with her clients, but in using practical skills of individual
assessment. Ultimately, she would like to help people look, feel and live better, and to
perform at their highest potential in all areas of life having a solid foundation of fitness
and health.
Cathy has conducted nutritional seminars to various groups and sports teams on the
importance of healthy eating. She has been active at Public and Private Schools
speaking to children and teens on the benefits of Nutrition as it relates to healthy living.
Cathy has completed specialized courses in Fitness and Sports Nutrition. She
continues to pursue further education in the sports nutrition arena by attending,
seminars, and taking courses to be up-to-date in her field.
Cathy is available for one on one nutritional consultation, as well as team and/or parent
group nutritional seminars.
Her goal is to encourage and motivate athletes to adapt
proper nutrition and hydration strategies not only to benefit performance in athletics, but
also as a lifelong endeavour.
Cathy is a long distance runner and has completed two marathons and numerous half
marathons. She is an avid hockey player and is the trainer for her daughter’s OWHA
hockey team. She enjoys biking, skiing, soccer, and weight training. Between running
and other sports, Cathy enjoys cooking healthy meals for her husband and three
children. She applies her knowledge and experience in fitness and nutrition in her
everyday life and demonstrates this with enthusiasm and passion to her clients.
Cathy Williamson, HBA, RHN
Co-Author, Game-Winning Nutrition
[email protected]
© Cathy Williamson and Rita Wyczynski, Game-Winning Nutrition, 2009.
2
Game Winning Nutrition
About Rita Wyczynski and Game Winning Nutrition…
Rita has been working in the amateur sports world for over 25 years. She has a BSc.
in exercise physiology, an M.B.A. in marketing and is a graduate from the School of
Holistic Nutrition.
She has:
 worked with the Sports Canada Women’s program
 organized International Sporting Events
 been assistant-manager and fitness director of a fitness club
 worked as a sport consultant with the Ontario Ministry of Tourism and
Recreation, where she managed a portfolio of 10 provincial sport organizations
that included hockey,
 been a member of the Ontario mission staff for both Canada summer and winter
Games, and
 worked extensively with young female athletes (13 to 20 years of age)
Currently, her company, “PowerShift Sports Inc.”, provides consulting services to teams
and individual athletes regarding nutrition, exercise, mental preparation and overall
healthy lifestyle and balance.
With her sport clients, Rita, specifically focuses on the importance of pre-game
preparation (physical and mental) and good recovery practices (hydration, nutrition,
recovery foods, sleep and stretching) to ensure they meet their performance goals. She
provides advice to coaches and players through personalized nutritional and activity
assessments, educational seminars and ongoing mentoring/follow up.
Her objectives when working with athletes are to raise their energy levels, to teach them
life skills (goal setting, lifestyle choices, time management, etc.) and to cultivate
recognition of the importance of life “balance” to maximize performance.
Rita also works with athletes to improve their mental outlook and preparation in areas
such as confidence building, focus and composure, to ensure that each athlete believes
in themselves and enthusiastically embrace the commitment to “Be the Best that You
can Be”.
Rita Wyczynski, B.Sc., M.B.A., C.N.P.
Co-author, Game-Winning Nutrition
[email protected]
© Cathy Williamson and Rita Wyczynski, Game-Winning Nutrition, 2009.
3
Game Winning Nutrition
INTRODUCTION: Food as Fuel for Optimal Performance
Imagine how your car would run if you put diesel fuel in the tank instead of regular gas?
The engine wouldn’t run well and your car’s performance would suffer as a result.
Think of young athletes as high-performance automobiles and food as the fuel that
drives their performance.
Optimal athletic performance requires proper training, great coaching and the right
equipment, but in order for athletes to perform their best day in and day out, they need
the best fuel possible.
An individual can be the most skilled young athlete in the world, but if they aren’t
putting the right fuel into their tank, they won’t have the energy to perform their best.
Proper nutrition is not only critical for performance, but also for proper growth and
development. Young athletes require over 30 essential nutrients to feel and perform
their best - and knowing what to eat (and what not to eat) is critical. Certain foods
cause athletes to under-perform while others provide ample energy for peak
performance.
We have seen athletes completely run out of gas during a game after having lunch at a
fast food restaurant. We have seen players feel weak, sluggish and shaky because they
were dehydrated.
Without proper nutrition, high-intensity athletic activity can adversely affect an athlete’s
immune system which could predispose them to illness and injury. Specific vitamins
and minerals are needed to help athletes to perform their best in the face of intense
sport, school and social schedules. To feel and perform their best day after day,
athletes must consistently consume energy-dense and nutrient-rich foods.
Young athletes must eat and hydrate properly in order to perform their best.
The purpose of this manual is to provide you with nutrition and hydration tools and
strategies to help young athletes take their performance to the next level.
Premium performance requires premium fuel.
© Cathy Williamson and Rita Wyczynski, Game-Winning Nutrition, 2009.
4
Game Winning Nutrition
CHAPTER 1:
Water - The Key to Performance
Proper hydration is probably the most important nutritional strategy
an athlete can use in training and competition.
Things You Need To Know about Water
·
·
·
·
·
·
·
·
Water makes up 70 % of body weight from the neck down and 80% from the
neck up
Blood plasma is 90% water.
Muscles are 70% water.
Bones and fat are 30% and 10% water respectively.
Water cushions organs and lubricates joints.
Water helps to cool the body through perspiration.
Water helps to deliver nutrients and oxygen as well as clear waste from the body.
Water assists with digestion.
Water and Performance
Maintaining proper hydration levels is essential for athletes. When athletes are
adequately hydrated, their sweat rate and rate of blood flow increases, which increases
their performance both mentally and physically.
Sweat
A properly hydrated athlete will produce sweat in order to cool the body down. If the
athlete is not properly hydrated, the body temperature will increase leading to
overheating. This will result in premature fatigue and loss of mental focus and could
lead to serious health issues if one is severely dehydrated.
Some younger athletes do not sweat as much as adults. Training them to drink is
imperative to keep their core temperature in check. Some athletes are profuse
sweaters and are at risk of electrolyte loss (see page 8).
Blood Flow
The working muscles of athletes demand more blood flow in order to work their best.
This increased blood flow allows athletes to get the nutrients (glucose) and oxygen they
need to their muscle cells and helps them to remove the metabolic waste (carbon
dioxide and lactic acid) that is a by-product of exercise. If an athlete is not properly
hydrated the blood becomes more concentrated and does not circulate fast enough
through the body to deliver the critical nutrients and to remove the toxins, resulting in
fatigue and decreased performance.
© Cathy Williamson and Rita Wyczynski, Game-Winning Nutrition, 2009.
5
Game Winning Nutrition
The Dangers of Dehydration
With any sport there is a risk of dehydration. It is not uncommon for players to lose
between 1 – 5 pounds of water in sweat in a single game! An athlete can weigh
themselves before a practice or game (prior to putting any equipment on) and then
again after the practice or game (after equipment is removed) to monitor any weight
loss which will indicate water loss. Two cups of water should be consumed for every
pound of sweat lost.
Signs of Dehydration
Athletes can monitor their water intake by checking the colour of their urine. If it is a
deep yellow, they are not hydrated enough. Urine colour should be almost clear by midday if they are taking in enough water.
However if an athlete is taking a multi vitamin, urine WILL be bright yellow. Volume will
therefore be a better indicator of hydration levels than colour (athletes should be
urinating every 2 to 4 hours).
Dry mouth, dry cough, headaches, inability to concentrate, fatigue and a feeling of lightheadedness are signs of dehydration. In really hot weather, beware of these signs as
well as muscle cramps, dizziness and others which could be the onset of various heatrelated illnesses.
Bottom line - Dehydration affects mental focus and energy levels - so drink up!
© Cathy Williamson and Rita Wyczynski, Game-Winning Nutrition, 2009.
6
Game Winning Nutrition
TABLE 1.: The Importance of Water
WATER1
When and how much to drink
BEFORE
DURING
AFTER
WATER
(2 cups of water
within 2 hours of a
game/practice)
WATER
+ Sports Drink
(if activity is intense & longer
than 1 hour)
WATER
+ Sports Drink or 100% Fruit
Juice
(2 cups or more for 2 hours after
a game/practice)
10 Guidelines for Hydration
1) If an athlete is thirsty, it is already 30 minutes too late! Dehydration can decrease
performance by 15-20%. Thirst sensation kicks in after a loss of 1 to 2 liters of water.
2) Always carry water in your equipment bag and in the car. Sip throughout the day.
3) Hydration Formula for Baseline Water Requirement:
• Weight (lbs) ÷ 2 = “x”
• “x” ÷ 8 = # of 8 ounce glasses (or 250ml) required as baseline/day
• Athletes always need to drink more than this amount - an additional liter (or more) per day
is required depending on weight, exercise intensity, sweat loss and pre-exercise hydration
levels.
4) Game-Time Hydration Guidelines:
• 2 hours prior to event - drink a minimum of 2 cups (500ml). Everyone is different so the
athlete will have to experiment.
• Try to consume an additional cup (250ml) ½ before game time. .During activity - sip
water at every break or every 15 minutes during practice
• After activity - don’t forget the 15 to 30 minute “recovery window” after exercise to rehydrate, refuel and replenish energy stores. This accelerates the recovery process.
5) Each 1lb (0.4kg) of weight loss following a game or practice requires 2 cups (500ml) of
fluid for adequate re-hydration.
NOTE: If weight is lost after activity, water is lost - so drink up.
6) Drink beyond thirst - exercise dulls the thirst mechanism.
7) Avoid fruit “drinks”, soft drinks and caffeine - they are all dehydrating.
8) Make your own sport drink: 500ml water + 500ml juice + 1/8 tsp salt (pinch).
9) Train the body to drink by sipping water throughout the day.
10) One mouthful of water equals approx 1 ounce (30ml). Therefore, to drink 500ml, an
athlete needs 16 - 20 mouthfuls of water.
1
Wyczynski, Rita, Nutrition and Performance Workshop, Toronto, 2006.
© Cathy Williamson and Rita Wyczynski, Game-Winning Nutrition, 2009.
7
Game Winning Nutrition
Sports Drinks - Friend or Foe?
There is a lot of controversy about the use of sports drinks, such as Gatorade,
PowerAde etc.. With high-profile athletes promoting them and every rink vending
machine selling them, it might seem like they are essential for athletes.
Although many parents, coaches and athletes think that these drinks are required
because of their “electrolyte content”, there is a time and a place for their use.
What is an electrolyte?
An electrolyte is defined as a substance that conducts an electric current in a solution.
Electrolytes in the body serve to help contract muscles, regulate blood pressure and
heart rate, conduct nerve impulses, and other metabolic processes. Sweat contains
electrolytes - mainly sodium, but also potassium, calcium, and magnesium.
In general, normal daily sweat losses DO NOT lead to electrolyte deficiency.
The body has impressive mechanisms to rebalance minerals. Research has indicated
that for the “general population” sufficient water intake and a healthy diet ensures
electrolytes are replaced.
To Drink or Not To Drink...
It is suggested that sports drinks with electrolytes should be consumed when one has
engaged in an intense activity lasting longer than 90 minutes. Therefore, for the very
young athlete, sports drinks are not necessary.
On the other hand a highly-competitive athlete (age 13 or higher), may benefit from
these specialty drinks for “recovery purposes”. In addition these drinks may also play a
factor at the older age bracket (16+), during exercise at the higher competitive level or
tournament play.
Research has confirmed that they help with hydration and the
replenishment of glycogen stores. They are convenient to carry around and can be
purchased anywhere.
REMEMBER: these products should be consumed in addition to water, not in place of
water!
Typical Sports Drink Formulation
The roles of some controversial ingredients are as follows:
 Salt (sodium) is the only electrolyte that plays a major role in stimulating the
desire to drink. This makes athletes want to continue to drink. By drinking more
they remain hydrated and a decrease in blood volume level is prevented.
 Sugar (glucose, sucrose, fructose, etc.) is typically found in a 6 to 8 %
concentration and empties out of the stomach faster than water alone, hence
reaching the muscles quicker for energy needs or recovery needs.
© Cathy Williamson and Rita Wyczynski, Game-Winning Nutrition, 2009.
8
Game Winning Nutrition

Food coloring plays absolutely NO role in enhancing performance.
actually be detrimental for athletes with ADD or ADHD.
It can
Our Sports Drink Recommendations
For the very young athlete:
Stick with water, 100% juices and get electrolytes through food (fruit, vegetables &
whole grains)
For the competitive athlete (13 years of age or older):
Sports drinks are only required after hard games and practices, and during
tournaments. Some athletes may find it beneficial to sip on sports drinks during hard
practices and games. Everyone is different, so experiment. Beware of drinking sports
drinks before a practice or a game since this may cause a spike in your blood sugar and
actually make an athlete “crash”.
Another alternative is to make your own sports drink (see Water Chart on page 6) and
eat a banana to ensure you are getting all your potassium needs.
Remember, when using sports drinks, they should always be used “in addition”
to water and not just as a replacement!
© Cathy Williamson and Rita Wyczynski, Game-Winning Nutrition, 2009.
9
Game Winning Nutrition
CHAPTER 2: Nutrition Overview and Food Shifting
When an athlete adopts an appropriate nutrition strategy, it can enhance performance
and recovery. Shifting toward nutrient dense foods is the first step in the right direction.
Carbohydrates, protein, fats, vitamins and minerals all work in synergy. Understanding
some basic physiology fundamentals helps to understand these relationships.
PHYSIOLOGY FUNDAMENTALS:





Energy is produced in the muscle with carbohydrates (glucose) being the
preferred source for athletes.
Carbohydrates are stored in the muscles and liver.
Muscle is made of protein and water.
To produce the “quick energy bursts” that many sports require, one needs
carbohydrates, water, minerals and vitamins.
Fats are essential parts of every cell membrane. Specifically, the good fats will
ensure membrane fluidity so that nutrients can flow into the cell and toxins can
flow out of the cell.
ANY compromise in water, macronutrients (carbohydrates, protein, fats) or
micronutrients (vitamin and minerals) WILL decrease an athlete’s potential for energy
production.
A great analogy found in Chris Carmichael’s book “Food for Fitness”2 compares food to
vessels carrying nutrients. The “Yacht”, with all its bells and whistles (i.e. fruit,
vegetables, whole grains - packed with vitamins and minerals), is sleek, powerful and
fast. The “Row Boat” (i.e. refined carbohydrates such as white rice), deficient in
vitamins and minerals, will still get to the destination, but at a much slower pace. Finally
the “Garbage Barge” (doughnuts, fried foods, bacon, sausages, chips, etc.) will actually
pollute and negatively impact performance.
For some athletes, nutrient dense eating will mean major changes in the way they eat,
while for others it will be “tweaking” what they are already doing. Our approach will
focus on “Food Shifting”. By making small changes to an existing diet and shifting
towards more nutrient dense foods, this will ensure that an athlete gives their body the
nutrients it will need to take their performance to the next level.
2
Carmicheal, Chris, Food for Fitness, New York, Berkley Books, 2004, p.64.
© Cathy Williamson and Rita Wyczynski, Game-Winning Nutrition, 2009.
10
Game Winning Nutrition
Food Shifting
Food shifting3 involves analyzing an athlete’s current diet and replacing some of the
existing foods with more nutrient dense foods. Little steps go a long way.
TABLE 2: Examples of Food Shifting
SHIFT
FROM
TO
BENEFITS
Peanut Butter
Natural Peanut Butter
Product free of salt, sugar and
hydrogenated oils.
2% milk
1% milk & then skim milk
Decreases intake of saturated fats.
Packaged white bread
Nutrient value (vitamins and
minerals) and fibre is increased with
every shift
Banana every morning
Whole grain to 100%
whole wheat (try other
grains, kamut, spelt, oat,
etc.)
Choosing a variety of fruits
Fried chicken
Grilled chicken
Reduces the daily amount of
saturated fat.
Fruit
drink/cocktail/beverage
100% fruit juices
Decreases the amount of sugar and
food coloring consumed & increases
the daily vitamin value.
Canned vegetables
Frozen or fresh vegetables
Decreases the amount of salt intake.
Fried white rice
White basmati to wild rice
Nutrient value (vitamin & minerals)
increased
Honeycomb
Cheerios to muesli
Increases the nutrient value. To
further increase nutrients, add some
fresh fruit and/or seeds and nuts .
Nutrient content of the daily diet is
improved.
A few little steps can pay great dividends when it comes to nutrition and
performance. Consult a nutritionist to identify how best to approach food
shifting.
3
Rita Wyczynski, Food shifting – Pays Big Dividends, Nutrition Workshop, Toronto, 2007..
© Cathy Williamson and Rita Wyczynski, Game-Winning Nutrition, 2009.
11
Game Winning Nutrition
CHAPTER 3: Carbohydrates - Energy for Performance
Carbohydrates are the main energy source for athletes,
but not all carbs are created equal.
Things You Need To Know About Carbohydrates





All carbohydrates form glucose upon digestion.
Glucose is transported by the blood stream and taken into the cells where it is
converted to glycogen (in the muscles and liver) and stored or used immediately
as glucose to produce energy.
Because sports performance relies on muscular strength and power,
carbohydrates should comprise 60 to 70% of an athlete’s daily calories.
Carbohydrates consist of plant foods (grains, nuts & seeds, legumes, fruit and
vegetables) and dairy.
There are two forms of carbohydrates: simple (natural and refined) and
complex.
TABLE 3: Differences between Natural and Refined Carbohydrates
SIMPLE CARBOHYDRATES
( are digested very quickly and provide an immediate source of energy)
Natural Carbohydrates
(found in fruit and some dairy)
Natural forms are nutrient dense containing
various vitamins and minerals.
Refined Carbohydrates
(found in most processed foods, see
Appendix 5)
Have very little, if any, nutritional value resulting
in empty calories.
Contain digestive enzymes making them easier for Harder for the body to digest thus uses more
the body to digest.
digestive enzymes than necessary.
Creates fluctuating blood sugar levels resulting
High in fibre, providing an even release of energy. in erratic energy levels and possible mood
swings.
Preferred source of energy for athletes
Often colour and preservatives have been
added. These are hard for the body to digest as
there are more toxins for the liver to process
and excrete.
© Cathy Williamson and Rita Wyczynski, Game-Winning Nutrition, 2009.
12
Game Winning Nutrition
Complex Carbohydrates
·
TABLE 4: Complex Carbohydrates, Sources and Nutritional Value
COMPLEX CARBOHYDRATES
Are digested slowly over time.
Provide energy on a ‘time-released’ basis because glucose is slowly released into the
blood stream.
Provide a feeling of ‘fullness’ and are known as ‘low Glycemic Index (GI)’ foods.
Complex
Carbohydrate
Groups
Grains
Legumes
Nuts
Sources
Nutritional Value
Includes: Whole grains, breads,
cereals, pasta, rice
Nutrient dense, loaded with carbohydrate, fibre
and numerous vitamins and minerals.
There are numerous, delicious
whole grains to choose from:
barley, bulgur, corn, millet, oats,
quinoa etc.
Look for the words ‘100% whole grain’ on the
ingredient list of products.
There are THREE types:
•Beans – navy beans, fava beans, Packed with complex carbohydrates, excellent
source or protein, vitamin, minerals (iron) and
kidney beans, black beans etc.
•Peas –split peas
fibre.
•Lentils – red, green and black
A minor source of carbohydrates but an excellent
Almonds, pecans, walnuts,
source of protein, unsaturated fats and packed
cashews, peanuts, brazil nuts etc with minerals and vitamins. Raw and unsalted
are best
Seeds
Pumpkin seeds, sesame seeds,
sunflower seeds etc.
Vegetables
Low glycemic vegetables (leafy
greens, peppers, cauliflower,
cabbage etc.)
High glycemic vegetables
(potatoes, squash, carrots, corn,
sweet potatoes etc.)
A minor source of carbohydrate but high in B
vitamins, rich in iron & zinc and unsaturated fats
and a good source of fibre. Raw and unsalted are
best.
Loaded with vitamins and minerals. Generally
speaking, the deeper the colour, the higher the
nutrient level.
© Cathy Williamson and Rita Wyczynski, Game-Winning Nutrition, 2009.
13
Game Winning Nutrition
Fibre - The Health Benefits
Most complex carbohydrates contain fibre.
It is the part of plant foods that our bodies DO NOT absorb.
Fibre is as important for athletes as it is for our general health.
Fibrous Foods:
 Are generally nutrient dense, packed with vitamins and minerals, and take longer
to digest generating a feeling of fullness
 Keep blood sugar levels steady
 Help to pull cholesterol out of the blood stream
 Add bulk to fecal matter which speeds up transit time of food through the
intestines.
 Are low in fat and added sugars making them low in calories.
How Much Fibre Do Athletes Need?
It is recommended that athletes aged 5 to 15 consume their age + 5 grams of fibre per
day. Athletes 18 years or older should consume 25 to 30 grams per day.
For example: 20 grams of fibre might look like the following for one day:
1 cup whole-grain cereal
1 orange
2 slices whole-grain bread
Green salad – 2 cups with chopped veggies
1 banana
Total
3.5 grams
3.5
5.0
5.0
3.0
20.0 grams
* See Appendix 1 for a list of foods and their associated fibre content.
© Cathy Williamson and Rita Wyczynski, Game-Winning Nutrition, 2009.
14
Game Winning Nutrition
Carbohydrates and Performance
Numerous high intensity sports require short bursts of energy lasting from 45 second up
to 1.5 minutes (i.e. hockey, basketball, soccer, etc). Players use the body’s anaerobic
energy system which uses glucose as its main source of fuel. Glucose is provided to
the body from ingestion of carbohydrates.
What types of Carbohydrates Should Athletes Eat?
Optimally:

Carbohydrates should be consumed in as close to their ‘whole form’ as possible
which means unrefined and unprocessed.
Eating plant foods in their
whole/natural state increases the nutrient content (vitamins, minerals and fibre)
that the plant has to offer.

Eating a variety of coloured fruit and vegetables ensures that the athlete is
obtaining a broad source of vitamins and minerals.

ALWAYS choose whole grain products and avoid the ‘white products’ (i.e. white
rice, pastas and breads). In the processing of whole grain to white/refined grain,
up to 22 nutrients are reduced or removed and only a selective amount is
reintroduced. Look for the words “100% Whole Grain” in the ingredient list.

Avoid refined and processed carbohydrates as they tend to create blood sugar
swings and erratic energy levels.
© Cathy Williamson and Rita Wyczynski, Game-Winning Nutrition, 2009.
15
Game Winning Nutrition
CHAPTER 4: Protein - Building Strength and Stamina
Protein is essential for building, repairing, and maintaining body tissues including
muscles, ligaments and tendons, as well as supporting growth and development.
Things You Need To Know About Protein


Forms the structural basis of muscle tissue.
Repairs the damage done to muscles during training. Stress or strain on
muscles causes small tears. Protein in the diet will be used to repair this
damage.
Forms organs, glands, bones, teeth, skin and hair.
Makes up components of our immune system, produces hormones and
enzymes, and produces red blood cells to ensure that oxygen flows efficiently in
the blood stream.
Should account for 15-25% of an athlete’s daily caloric intake.



Sources of Protein


Proteins are made up of 22 different amino acids.
There are 9 amino acids that are considered ‘essential’. This means that the
body doesn’t make them naturally so they must be consumed in the diet.
There are 2 primary protein sources: all animal foods and most plant foods.

Animal Food


Animal foods are considered a complete source of protein because they
include all 9 of the essential amino acids.
Common animal food sources of protein are: beef, chicken, fish, pork, eggs,
and dairy.
Plant Food


Plant foods are considered an incomplete source of protein because they
DO NOT contain all 9 of the essential amino acids. By consuming foods from
2 of the three different categories listed below in one day, one will likely obtain
all 9 essential amino acids.
The 3 different categories of plant foods that contain a significant amount of
protein:
1) Legumes: beans, peas, and lentils
2) Grains: cereals, breads, rice and pastas
3) Nuts & Seeds: nuts, seeds, and nut butters.
© Cathy Williamson and Rita Wyczynski, Game-Winning Nutrition, 2009.
16
Game Winning Nutrition
What Types of Proteins Should Athletes Eat?
• Athletes should eat a wide variety of plant foods.
• They should choose “lean sources” of animal protein to reduce their consumption of
saturated fats.
• They must ensure that plant foods from at least two of the categories mentioned are
consumed to obtain all of the essential amino acids.
How Much Protein Do Young Athletes Need?
Athletes up to age 18 should consume on average between 1.0 - 1.5 grams of
protein per kilogram of body-weight per day.4
Example 1: If an athlete weighs 41 kilograms (90 pounds), protein consumption should
range from 41 - 62 grams each day.
This amount can be obtained by eating:
3 ounces of chicken
2 cups of dairy
1 ounce cheese
Total
26 grams
16
7______
49 grams
1 serving of nuts
1 ear corn
½ cup beans
1 egg
1 cup yogurt
2 ounces of beef
Total
7 grams
3
8
6
13
14
50 grams
OR
4
Dan Bernardot, Advanced Sports Nutrition, Champaign, IL, Human Kinetics. 2006, p.204.
© Cathy Williamson and Rita Wyczynski, Game-Winning Nutrition, 2009.
17
Game Winning Nutrition
Example 2: For an athlete weighing 55kg (120 pounds), protein consumption
should be between 55 and 80 grams.
This amount can be obtained by eating:
3 ounces of chicken
2 cups of dairy
1 ounce cheese
½ cup chick peas
Total
26 grams
16
7
7_____
56 grams
1 serving of nuts
1 cup of milk
1 ear corn
½ cup beans
1 egg
1 cup yogurt
2 ounces of beef
½ cup cottage cheese
Total
7
8
3
8
6
13
14
16 ____
75 grams
OR
* See Appendix 2 for examples of foods and their associated protein content.
NOTE: Young athletes DO NOT NEED to take protein supplements. If they are eating
a balanced and varied diet, they should be getting all the nutrients they need. Nutrient
dense foods are the highest quality nutrients one can obtain.
© Cathy Williamson and Rita Wyczynski, Game-Winning Nutrition, 2009.
18
Game Winning Nutrition
CHAPTER 5: Fats - Energy for Endurance
Eating the right fats is critical to an athlete’s health and performance
Things You Need To Know About Fats
•
•
•
•
•
•
•
An essential part of cell membranes.
Needed for the absorption of the fat soluble vitamins A, D, E and K.
Help insulate and cushion organs, and protect nerve cells.
Boost our immune system.
Provide important anti-inflammatory properties.
Are a good source of energy
Should account 15 to 25% of an athlete’s daily calories.
Fats are not created equal. It is critical to understand the difference between the good
(unsaturated) and the bad (saturated) fats.
TABLE 5: The Good Fats (unsaturated)
“Good Fats”
(unsaturated fats that are liquid at room temperature)
FATS
Monounsaturated
FUNCTION
Help lower blood cholesterol.
SOURCE
Olive oil, canola oil, avocados and
most nuts
Polyunsaturated*
(known as essential fatty acids)
a) Omega-3 Fatty Acid**
b) Omega-6 Fatty Acid
Increase circulation, reduce joint Cold water fish (salmon, mackerel,
stiffness, decrease muscle
trout, tuna, herring and sardines).
inflammation, reduce skin dryness, Oils made from plant sources: flax,
improve immune function and
canola, linseed and soybeans.
increase mental focus.
Omega-3 enriched egg and milk
products, walnuts and flax seeds.
Increased circulation means an
athlete is able to supply
nutrients and oxygen to tissues
more efficiently and benefit
from an improved recovery
time.
Essential part of our cell
Safflower, sunflower and corn oils,
membranes, need for normal skin nuts and seeds.
growth.
* called essential because our body cannot make them.
**most people consume enough Omega-6, but not enough Omega-3.
NOTE: Heating omega 3 oils destroys their nutritional properties
© Cathy Williamson and Rita Wyczynski, Game-Winning Nutrition, 2009.
19
Game Winning Nutrition
TABLE 6 : The Bad Fats (saturated)
“Bad Fats” (saturated fats are generally solid at room temperature).
FATS
Saturated
(less then 10% of daily calories
should come from this source).
FUNCTION
Saturated fats are required for
good health in moderation.
They are important components
in digestion and help make up
the structure and rigidity of our
cell walls.
Trans Fats – The “Very” Added to processed foods to
bad fats
increase shelf life and add
Trans fats lower good cholesterol
(HDL) and raise bad cholesterol
(LDL), and as a result, they are
the most risky type of fat for heart
disease.
flavour.
SOURCES
Found in foods from animals,
such as fatty cuts of meat,
poultry with the skin, higher fat
milk, cheese and yogurt.
Also found in some tropical oils,
including coconut and palm
kernel oils
Carefully read product labels to
determine if trans fats are
included. Look for the words
‘hydrogenated’, ‘partially
hydrogenated’ or ‘shortening’–
this means the item contains
trans-fats.
Manufacturers are conscious of
removing trans fats from their
products but many packaged,
processed foods like cookies,
muffins, cereals, margarine,
crackers (and more) still contain
them.
Fast Foods - Trans Fat Feeding Frenzy
• Our suggestion is to avoid fast foods at all costs – not only do they contain trans fats,
but lots of sodium and calories too!
• Refer to the web site www.cbc.ca/news/background/food/calorie-tracker.html for an
excellent breakdown of the nutritional value (or should we say lack of) for common fast
foods.
NOTE: Heart disease and high blood pressure may not seem like important issues for
young athletes but studies have shown that many children have high cholesterol levels
due to the poor diet in today’s society.
© Cathy Williamson and Rita Wyczynski, Game-Winning Nutrition, 2009.
20
Game Winning Nutrition
What Types of Fats Should Athletes Eat?
• Good sources of monounsaturated and polyunsaturated fat should be
consumed daily.
• Sprinkle nuts and seeds into salads, cereals and baked goods.
• Use olive oil in salad dressings instead of vegetable oil
• Snack on nuts and seeds in their raw form instead of chips, pretzels
• Make a homemade trail mix with nuts, seeds, and dried fruit.
• Introduce nutritious avocados into your child’s diet.
• Focus on Omega 3 fatty acids. Try to incorporate this important nutrient daily.
• Add 1 Tbsp of flax seed oil in a smoothie or in a daily glass of orange juice
• Grind flaxseeds and add them to cereal, salads, and yogurt.
• Consume cold water fish (salmon, herring, mackerel, trout and tuna) a few times a
week.
• Add flax seed oil along with olive oil to your homemade salad dressing.
• A small amount of saturated fat is an important component of the diet. Choose
the source wisely.
• Lean sources of animal foods have a small amount of saturated fat and ensure a
complete source of protein and other important nutrients as well.
• A serving of low-fat dairy provides a small amount of saturated fat as well as
protein, carbohydrate and various nutrients.
• Avoid trans fats at all cost!! They provide no health benefit what-so-ever!
© Cathy Williamson and Rita Wyczynski, Game-Winning Nutrition, 2009.
21
Game Winning Nutrition
CHAPTER 6: Two Key Minerals for Young Female Athletes
Vitamins and Minerals
A wide variety of vitamins and minerals, otherwise known as micronutrients, are as
important for overall health as they are for performance. For athletes, they play a key
role in energy production by acting as “spark plugs” and ensuring a strong immune
system. Without them, optimal performance is NOT possible. For example, “B”
vitamins are referred to as the energy vitamins because of the critical role they play in
energy production.
Fruit, vegetables, whole grains, nuts, seeds and legumes are the best sources for these
nutrients. Again, choose a variety of fruit and vegetables and make a point of choosing
produce from different colours to ensure that the broadest range of nutrients is
consumed to avoid deficiencies.
Two Key Minerals
There are two key minerals that female athletes must pay special attention to: calcium
and iron. Both are very important for growing bodies and become increasingly
important with an intense athletic schedule.
Calcium5
It is estimated that 25% of bone building mass is acquired during adolescence.
During the teenage years, calcium is being deposited into the bones so that the
skeleton will be strong later in life. Female athletes are at a greater risk of stress
fractures and osteoporosis later in life because of factors such as low body fat,
overtraining, amenorrhea (absence of periods), stress and eating disorders.
In addition to bone building, calcium is important for blood clotting, muscle contraction,
nerve transmission and the maintenance of blood pressure.
If the diet is lacking in calcium, the body WILL take the calcium out of the bones.
Calcium Deficiency
 Is the result of inadequate consumption of calcium rich foods or increased excretion
by the body.
 An abundance of alcohol or coffee can increase calcium loss from the body.
 Phosphorus in high amounts can cause the body to eliminate calcium – carbonated
soft drinks are very high in phosphorus.
 High intensity training may increase the sweat or urinary loss of calcium.
5
Cathy Williamson, “Two Key Minerals for Female Athletes”, Toronto, 2008.
© Cathy Williamson and Rita Wyczynski, Game-Winning Nutrition, 2009.
22
Game Winning Nutrition
TABLE 7: Daily Calcium Recommendations
Age Group
4 – 8 (children)
9 – 18 (pre-teen/teen)
19 – 50 (adults)
51+
Mg/day
800 mg/day
1300 mg/day
1000 mg/day
1200 mg/day
Example of a days worth of calcium* for an adolescent 9 to 186:
Food
1 cup milk
¼ almonds
Orange
½ cup yogurt
3 oz salmon
1 cup broccoli
1 cup mixed green salad
Total
Quantities
300 mg
150 mg
52 mg
250 mg
300 mg
180 mg
100 mg (approx)
1332 mg
* See Appendix 3 for additional calcium rich foods
Iron7
Iron transports the oxygen required for energy production into the muscle cells during
exercise.
• Low iron stores decreases oxygen delivery to the muscles which negatively impacts
performance (fatigue and breathlessness)
• Female athletes are more susceptible to this issue than males because they lose iron
monthly during menstruation.
• Females 14 to 18 years of age require 15mg of iron each day; this is an increase of
nearly 100% over the iron requirements of girls ages 9 to 13.
• This increment in iron consumption is essential for menstruating girls and ensures
they are not pre-disposed to iron-deficiency anemia.
• Low iron stores are one of the most prevalent nutrient deficiencies observed in female
athletes.
6
7
Cathy Williamson, “Two Key Minerals for Female Athletes”, Toronto, 2008.
Ibid
© Cathy Williamson and Rita Wyczynski, Game-Winning Nutrition, 2009.
23
Game Winning Nutrition
TABLE 8: Daily Iron Requirements
Age Group
Girls
Boys
9 – 13
8 mg/day
8 mg/day
14 – 18
15 mg/day
11 mg/day
19 – 50
18 mg/day
8 mg/day
50+
8 mg/day
8 mg/day
Example of a Day’s Worth of Iron*8:
For girls 13 and under
For young women 14 to 18
¾ cup oatmeal
4.0 mg
Whole wheat bagel
3.2 mg
1 slice whole wheat bread
1.0 mg
1/8 cup almonds
(approx 17 almonds)
1.6 mg
½ cup raisins
1.5mg
3 oz chicken
1.8 mg
1 cup quinoa
6.3 mg
1 cup wild rice
1.0 mg
¼ cup black beans
0.9 mg
1 cup raw spinach**
0.9 mg
3 oz chicken
1.8 mg
Total
8.7mg
Total
15.3 mg
*See Appendix 4 for other iron rich foods.
** 1 cup of cooked spinach would provide 2.9 mg of iron
TIP: Foods high in Vitamin C help to improve iron absorption from plant sources.
Include strawberries or citrus fruits, dark green leafy vegetables, tomatoes or red
peppers along side your plant protein sources as a way to increase nutrition and boost
your iron absorption.
NOTE: Generally speaking, a diet high in calcium and iron foods will provide the body
with adequate amounts of the major minerals and trace minerals at the same time.
8
Cathy Williamson, “Two Key Minerals for Female Athletes”, Toronto, 2008.
© Cathy Williamson and Rita Wyczynski, Game-Winning Nutrition, 2009.
24
Game Winning Nutrition
CHAPTER 7: Game Time Nutrition
Eating Guidelines for Athletes9
1) Everyone is different.
Athletes will need to experiment with different
combinations of foods and drinks. Test these before practices.
2) Whole grains (brown rice, whole wheat pasta, etc.), fruit and vegetables,
legumes, fish, nuts and seeds ARE the athlete’s power food. An athlete should
introduce these foods in their diet if they are serious about increasing
performance.
3) NEVER skip breakfast. Breakfast is one of the most important meals of the day
as it kick starts the metabolism and provides the much needed fuel to get the
body and mind going for the day. For early games, grab some fruit to eat
beforehand, and eat breakfast after.
4) Eating every three hours, meaning snacking between meals, prevents dips in
blood sugar levels which can make one feel sluggish and tired and can reduce
one’s ability to focus and think clearly. NEVER skip a meal.
5) Muscles rely on fuel (nutrients) stored from meals eaten earlier in the day
(evening game) or the night before (morning game). DON’T wait for the game
day to start “fueling”.
6) Foods eaten on the day of competition fuel mostly the brain and the nervous
system and prevent low blood sugar and hunger. Never start a game hungry!
7) Time the pre-exercise meal so that most of the food is out of the stomach,
broken down and absorbed out of the small intestine by the time exercise starts.
8) The closer to game time, the lighter the meal, meaning less fat and protein and a
focus on carbohydrates and smaller portions.
9) Always carry water and what we call “emergency foods” (granola bars, dried fruit,
fruit snacks, etc) and lots of water in your sports bag. Be sure to eat within the
“recovery window” which refers to the 15 to 30 minute period right after exercise.
The enzymes for glycogen replenishment are at their highest during this time.
This window offers the greatest potential for accelerated recovery and provides a
performance advantage especially during tournament time.
9
Rita Wyczynski, Nutrition and Performance Workshop, Toronto, 2006.
© Cathy Williamson and Rita Wyczynski, Game-Winning Nutrition, 2009.
25
Game Winning Nutrition
BEFORE Games and Practices


Goal
The goal for athletes in the pre-exercise period is to make sure that blood sugar
levels are maintained, hydration is optimal and the stomach is relatively empty by
game time.
Ensure sufficient carbohydrate intake so that the body doesn’t turn to protein as a
source of energy. Athletes need the protein in their bodies to be used for
structural and functional purposes, NOT for energy use.
General Guidelines
3-4 hours before competition/practice:
 Ensure the pre-game meal is consumed 3 – 4 hours prior to competition.
 This meal should be high in carbohydrate but moderate in protein, and low to
moderate in fat for easy digestibility.
 Plus of course water!
· The dinner plate should consist of 1/4 protein and 3/4 carbohydrate.
 Note: The meal should be low in gas forming foods (i.e. beans), and spicy foods.
Athletes should choose familiar foods to avoid stomach upset.
2-3 hours before competition/practice:
 A smaller sized meal is best at this point.
 It should consist of 85% carbohydrates and 15% protein. Consider similar meals
as noted in Table 9 with much smaller serving sizes.
 Plus of course water!
1-2 hours before competition/practice:
 Consider a larger snack.
 Food has to be mainly carbohydrates with a little protein (see examples in Table
9)
 This is the most difficult time period to prepare for, especially during
tournaments. Be prepared and bring lots of healthy snacks to tournaments.
 Plus of course water!
30 minutes before competition/practice:
 At this point the athlete should consume food that won’t elevate blood sugar
levels and is quick to digest.
 Fruit is ideal - it is easy to digest and fibre ensures blood sugar levels won’t
spike.
 Plus of course water!
© Cathy Williamson and Rita Wyczynski, Game-Winning Nutrition, 2009.
26
Game Winning Nutrition
Quick Reference Overview
TABLE 9: What to Eat and When to Eat
WHEN TO EAT & WHAT TO EAT BEFORE ACTIVITY
General Guidelines
If less than 1 hour before activity
(High in Carbohydrates)
If 1 to 2 hours before activity
(High in Carbohydrates &
a little pre-digested Protein)
If 2 to 3 hours before activity
(85% (Carbohydrates &
15% Protein)
If more than 3 hours before activity
(75%Carbohydrates, 25% Protein & Low Fat)







Water, fresh fruit, applesauce, 100% fruit
juice, etc.
Water, smoothie, yogurt, fruit, small
sandwich (natural peanut butter & jam,
humus, etc), small granola bar, fruit bar,
dried fruit, etc.
Water + smaller meal (similar to
examples below but in smaller portions)
Water + larger meal (examples below)
1.Lean ground beef, whole wheat pasta,
sauce & spinach salad.
2. Salmon, mixed green salad, mixed
veggies and whole grain brown rice.
3.Chicken breast, edamame beans,
couscous or quinoa.
4.Scrambled eggs, whole grain toast,
greek salad.
5. Black beans & cheese in a whole grain
tortilla with mixed vegetables.
The meal or snack close to game time should be highly digestible, HIGH in
carbohydrate, but low in fat and protein.
2-3 hours or more before an event, the plate should be ¾ carbs and vegetables
and ¼ protein.
Experiment...everyone is different.
It will take longer to digest a meal or snack if a player is nervous.
Avoid fried foods at all cost.
Never leave a gap of more than 3 to 4 hours between meals.
Avoid packaged, refined and processed foods (refer to Appendix 5 ‘Problems
with Packaged Foods’).
© Cathy Williamson and Rita Wyczynski, Game-Winning Nutrition, 2009.
27
Game Winning Nutrition
TABLE 10: Pre –exercise food ideas
PRE-EXERCISE FOOD IDEAS10
• Always include protein with carbohydrates unless you are very close to game time.
• As you get closer to game time, choose lighter options and smaller portions.
BREAKFAST
LUNCH/DINNER
Carbohydrates
(represents ¾ of
the plate)
Proteins
(represents ¼ of
plate)
Fruit (fresh, dried,
frozen), cereal (look
for whole grain,
millet, rice, flaxplus,
Shredded Wheat,
Red River, oatmeal,
etc.) French toast,
pancakes, waffles,
toast with jam,
bagels, English
muffins, crumpets,
low fat muffins,
oatmeal, smoothies,
etc.
Yogurt (low fat, plain
or flavored), eggs,
ham (lean), cottage
cheese (low fat),
peanut butter
(natural), nuts/nut
butter and seeds,
trail mix, cheese (low
fat), milk (low fat),
soy milk, protein
bar/powder, cream
cheese, etc.
Carbohydrates &
Protein
Veggies
(represent ¼ of the
(represent ¾ of the
plate)
plate)
Fruit, vegetable
(fresh, steamed,
boiled, baked),
grains (whole always
better), potatoes
(baked, mashed),
rice (steamed),
noodles (plain or
tomato sauce),
bread (rolls,
crackers, bagels, flat
breads, pita), soups
(with rice or noodles,
broth based), salads
(bean, fresh
vegetables, fruit
salad), 1% cottage
cheese, ask for
salad dressing on
the side, low fat
puddings, oatmeal
cookies, granola
bars, plain cookies,
applesauce, etc.
Lean meat, fish
(salmon, tuna,
mackerel, sardines),
skinless poultry
(broiled, roasted,
baked, barbecuedsize = approximately
size of your palm),
tofu, soy products,
yogurt, cold meats
(oven roasted turkey,
chicken, roast beef,
lean ham), cheese
(low fat), legumes
(chick peas/humus),
nuts & seeds,
sandwiches (watch
the fillers, mayo,
sauces)
WATER, WATER, WATER, 100% fruit juice, skim or 1% milk.
NOTE: Avoid/limit soft drinks, candies, chocolate bars, ice cream, pastries, hot dogs,
sausages, bacon, double cheese pizza, doughnuts, chips, fried & fatty foods (fries,
KFC, ribs, big Macs), cream sauces, croissant, store muffins.
10
Wyczynski, Rita, Nutrition and Performance Workshop, Toronto, 2006.
© Cathy Williamson and Rita Wyczynski, Game-Winning Nutrition, 2009.
28
Game Winning Nutrition
DURING Games and Practices – Focus on hydration (see Table 1).
AFTER Games and Practices11 (see next 2 charts for specific ideas)
Goal:
• Timing is everything - The body is ripe to replenish its glycogen stores and to repair
and restore muscle tissue immediately after a workout.
What to Do:
Adhere to the 3 R’s: Re-hydrate, Re-fuel, and Rest
Re-hydrate
• Fluid replenishment is a must – but not too much all at once.
• Encourage the athlete to continue to sip on water for up to 2 hours after the game with
the goal of consuming a minimum 500ml of water within that time frame.
Re-fuel
• After activity, an athlete’s body is at a heightened state to rebuild energy stores.
• Simple sugars such as fresh fruit should be consumed immediately following a
game to balance blood sugar levels and to start replenishing glycogen stores. (see
recovery window chart on page 30).
• Eating carbohydrate with protein within 2 hours after exercise results in higher
glycogen store replacement.
• Protein is required for rebuilding damaged muscle tissue and aids in stimulating the
immune system to keep an athlete resistant to colds and other infections.
• A ratio of 4:1 grams of carbohydrate to protein is often used for refueling in this 2
hour post game window.
Rest
• Every practice and game produces wear and tear on the body.
• Stretching following activity and a good night sleep are imperative for restorative
activities to take place in the body.
• Human growth hormone (HGH) plays an important role in repairing and rebuilding
muscle, bone and collagen. The largest surge of this hormone starts around one hour
after the onset of sleep. For performance, this means the more sleep the better!
11
Cathy Williamson, Embrace Health, 2009
© Cathy Williamson and Rita Wyczynski, Game-Winning Nutrition, 2009.
29
Game Winning Nutrition
TABLE 11: Post Exercise Nutrition-Recovery
THE RECOVERY WINDOW12
The first 15 to 30 minutes following exercise*
Key: Re-hydrate, re-fuel & rest
FLUIDS
WATER
+
1 of these
Gatorade, Powerade, 100% juices (orange
juice, apple, pineapple, others)
+
FOODS
(high in carbohydrates)
Include 1 or 2 of these
Bananas, oranges, grapes, watermelon,
pineapple, dried fruits - raisins, figs, others,
baby carrots, fruit energy bars, sesame
snaps, triscuits, low-fat cereal bars, bagel,
pretzels, etc.
+
FOODS
(carbohydrates with protein)
Include 1 of these
Fruit yogurt, homemade trail mix (almonds,
walnuts, sunflower seeds, raisins, etc.), 1%
chocolate milk, low fat cheese strings, bagel
with almond or peanut butter, etc.
ALWAYS CARRY FOOD AND WATER IN YOUR SPORTS BAG
*The recovery window is the period during which the body is the most efficient at
replenishing energy stores therefore accelerating the recovery process.
12
Wyczynski, Rita, Nutrition and Performance Workshop, Toronto, 2006.
© Cathy Williamson and Rita Wyczynski, Game-Winning Nutrition, 2009.
30
Game Winning Nutrition
TABLE 12: Post-exercise food ideas
POST-EXERCISE FOOD IDEAS13
(Make sure to include protein during your recovery meal.)
RECOVERY WINDOW (15 TO 30
minutes following activity)
Carbohydrate
Sport drink, 100%
juices, fresh fruit
(banana, orange,
grapes, watermelon,
pineapple, etc.),
dried fruit, (figs,
apricots, raisins),
fruit energy bars
(fruit to go), baby
carrots, bagels
(cinnamon, raisin),
graham crackers,
sesame snaps,
pretzels, fig newtons,
triscuits, applesauce,
smoothies, rice
cakes, pita breads,
plain cookies
(arrowroot, digestive,
air popcorn, granola
bar, etc.
Protein
Chocolate milk,
smoothie with
protein powder or
yogurt, energy bar,
mozzarella cheese
strings (low fat),
natural peanut or
other nut butters
(almond, sunflower,
etc.), trail mix (nohydrogenated), etc.
WITHIN 2 HOURS
Carbohydrates &
Protein
Veggies
(represent ¼ of the
(represent ¾ of the
plate)
plate)
Fruit, vegetable
(fresh, steamed,
boiled, baked),
grains (whole always
better), potatoes
(baked, mashed),
rice (steamed),
noodles (plain or
tomato sauce),
bread (rolls,
crackers, bagels, flat
breads, pita), soups
(with rice or noodles,
broth based), salads
(bean, fresh
vegetables, fruit
salad), ask for salad
dressing on the side,
low fat puddings,
oatmeal cookies,
granola bars, plain
cookies, applesauce,
pretzels, etc
Lean meat, fish
(salmon, tuna,
mackerel, sardines),
skinless poultry
(broiled, roasted,
baked, barbecuedsize = approximately
size of your palm),
tofu, soy products,
yogurt, cold meats
(oven roasted turkey,
chicken, roast beef,
lean ham), cheese
(low fat), 1% cottage
cheese, legumes
(chick peas/humus),
nuts & seeds,
sandwiches (watch
the fillers, mayo,
sauces)
PREDOMINANTLY WATER, 100 % JUICE, SPORTS DRINK (if required)
NOTE: Avoid/limit soft drinks, candies, chocolate bars, ice cream, pastries, hot dogs,
sausages, bacon, double cheese pizza, doughnuts, chips, fried & fatty foods (fries,
KFC, ribs, Big Macs), cream sauces, croissant, store muffins.
13
Wyczynski, Rita, Nutrition and Performance Workshop, Toronto, 2006.
© Cathy Williamson and Rita Wyczynski, Game-Winning Nutrition, 2009.
31
Game Winning Nutrition
CHAPTER 8: Smart Snacking
Three Keys to Smart Snacking
1) Snacks between games and after games are critical, as they help to refuel
athletes and help keep their blood sugar levels balanced.
2) Keep healthy snacks on hand at all times, pack them in the sports bag and in the
car - avoid vending machines!!
3) Snacks should be low in sugar, sodium and fat. Ideally a snack will include some
fibre and a little protein (if 30 minutes before game time – then just stick to fruit).
Smart Snack Ideas
• Yogurt (low fat) or cheese string (mozzarella is lower fat) + fruit
• Whole-wheat wrap or pita slices with any nut butter* + jam (use jams sweetened with
fruit juices such as “St.Dalfour”)
• Multigrain wrap + nut butter + banana & wrap it up
• Smoothie with yogurt and fruit
• Chopped raw vegetables and hummus
• Apple, banana or any other fruit dipped in natural peanut or almond butter*
• Whole wheat or rice crackers with pumpkin seed butter
• Apple sauce (no sugar added) and handful of nuts or seeds* (about 10 almonds)
• Fruit salad with slivered almonds* or fruit and low fat cottage cheese
• Whole-grain crackers or flatbreads and low fat cheese or goat cheese
• Make your own trail mix: almonds, sunflower seeds, pumpkin seeds, dried apricots
and chocolate chips – or any combination of nuts, seeds and dried fruit*. If you are
buying packaged trail mix, read the ingredients and stay away from those with
hydrogenated oils.
• Healthy home-made muffins or low fat banana bread with handful of nuts
• ‘Fruit To Go’ bars (i.e. Sun Rype fruit/veggie bars)
• Cereal (granola type) + milk
• Hard boiled eggs and toast
• Granola bars (Nature Valley, Nature’s choice, etc. avoid the chewy ones they are
usually higher in fat)
• Turkey sandwich (use whole grain breads)
• Air-popped popcorn, fig Newton cookies, pretzels are less nutrient dense choices but
would provide carbohydrates.
• Healthy Cracker Options (many are loaded with hydrogenated oils). Choose from
Stone Wheat Crackers, Ryvita, Finn crackers, Melba Toast, Triscuit (low sodium)
NOTES:
Be careful with nuts and seeds due to allergies. Nuts and seeds should be raw – not roasted and salted.
Roasting destroys some of the beneficial nutrients.
© Cathy Williamson and Rita Wyczynski, Game-Winning Nutrition, 2009.
32
Game Winning Nutrition
CHAPTER 9: “Fast Foods” – Foods that Decrease Performance
The Good, The Bad, and The Ugly
Fast foods are an easy quick meal solution in between games or on the road - right?
Although they are convenient and inexpensive, a fast-food meal is
the WORST meal to feed an athlete from a nutritional perspective.
Here are the reasons why:
• Fast foods are loaded with saturated fats, trans fat, calories, cholesterol and sodium.
• The average fast food sandwich contains approximately 50% of its calories from fat.
• Many fast food sandwiches contain 50% or more of our daily sodium intake.
• Most items have very little nutritional value and can negatively affect athletic
performance.
These “quick fix” meals can cause an athlete’s energy level to drop half way through a
game because the meal they just ate is too heavy on their digestive system or because
the “sugar high” has worn off. (Refer to Appendix 5 ‘Problems with Packaged Foods’ for
an overview of the issues associated with added ingredients to processed foods)
The Best of The Worst:
When on the road and fast food is the only option, here are a few tips to make better
choices:
· Choose whole-grain breads, bagels, pastas etc if at all possible. In the process
of making white flour from whole grain flour, up to 22 nutrients are removed and
only a few are re-added.
· Avoid soda pop, milkshakes, and juice drinks – instead choose water, 100% fruit
juices or milk.
· Try to avoid high fat deli meats and burgers, choose grilled chicken or lean roast
beef if available.
· Choose a baked potato over French fries.
· Limit or avoid condiments – don’t be afraid to special order.
· With salads – ask for the dressing on the side
· A sub is probably the best choice. Choose a 6 inch sub over a 12 inch sub. Be
sure to choose whole grain bread.
· Ask for extra vegetables on a sub sandwich.
· Smoothies such as “Booster juice” are a great choice. Stay away from the
“Funky Monkey” which is higher in fat. The Tropical, Berry, Life choice
smoothies with a protein booster are great recovery foods.
© Cathy Williamson and Rita Wyczynski, Game-Winning Nutrition, 2009.
33
Game Winning Nutrition
Examples of better choices at fast food restaurants:
Mr. Sub or Subway: Choose whole grain bread, grilled chicken, lean roast beef or
turkey, load them with veggies and choose mustard over mayo and hold the cheese.
Tim Horton’s: Grilled chicken club, hold the bacon and the cheese, or a toasted
multigrain bagel and hold the butter.
Wendy’s: Baked potato or grilled chicken sandwich.
McDonald’s: Grilled chicken caesar salad (dressing on the side) + a bun + milk or juice.
Chicken McGrill without the mayo.
Kentucky Fried chicken: Tender roasted chicken sandwich without the sauce.
Italian: Pasta with tomato or meat sauce + salad with dressing on the side. Avoid
cream based sauces such as Alfredo. Always ask for the parmesan on the side as
some restaurants put on too much!!!!
Mexican: Whole wheat tortillas, grilled chicken, fajitas, rice, substitute the sour cream
and cheese for the salsa. Tortilla chips are fried - stay away from these.
Pizza: This is a hard one. NEVER before a game! If ordering pizza after a game,
make it a veggie with chicken and ask for extra sauce and half the cheese.
Chinese: Ask for steamed brown rice (more nutrient dense). If this is not available ask
for the steamed white rice and steamed vegetables. Or try a chicken or beef stir fry with
veggies. Noodles are good, but stay away from fried or crispy noodles. If choosing a
stir fry, ask that it to be prepared in less oil. The noodle soup bowl is a better choice.
When eating out, be aware of:
•
•
•
•
Extra fats (especially trans fats): Are generally unhealthy.
Greasy foods: Are hard to digest and can cause stomach upset.
Too much sugar (including soda pop): Not necessary and not healthy.
Refined foods: Try to avoid the ‘white foods’ and go for the ‘whole grain foods’ (i.e.
choose whole grain pastas, breads, rice etc as they have a much higher nutritional
value).
© Cathy Williamson and Rita Wyczynski, Game-Winning Nutrition, 2009.
34
Game Winning Nutrition
CHAPTER 10: Eating Healthy at Tournaments
Tournaments are great for team building, but from a nutritional stand point, they are
always a challenge.
The objective is to be the team that recovers the quickest, because that will be the team
that will have the greatest chance of making it to the finals.
HYDRATION – This will be the top priority (refer to water chart page 6)! The players
have to carry water in their sports bags, their cars, and sip regularly. Constantly remind
them of this.
WHAT TO EAT AND WHEN TO EAT – Please refer to the following 7 key pieces in the
manual:
1) Eating guidelines (p. 25)
2) When to eat and what to eat before an event (p. 27)
3) Pre-exercise food ideas (p. 28)
4) Recovery window chart (p. 30)
5) Post exercise food ideas (p. 31)
6) Smart snacking (p. 32)
7) Better choices at fast food restaurants (p. 34)
It is best to pack as many meals and snacks as possible to ensure the athletes
have access to nutrient dense foods. A little pre-planning and a mid-sized cooler
is all that is required.
Breakfast
 Breakfast is easy to pack. Select a healthy whole grain cereal, a carton of milk,
or a breakfast pita with natural peanut butter and jam and an assortment of fruit
and off you go!
 Most hotels are happy to provide bowls and spoons – request them the night
before.
Lunch
 There are numerous ‘easy to pack’ lunches including whole grain bagels with
light cream cheese or 100% natural peanut butter, whole grain crackers and
cheese, sandwiches/wraps with lean meats, tuna or egg salad, yogurt..
 Always include chopped veggies, dip and an assortment of fruits
In between Meals and Games
 See ‘Smart Snacking’ List on page 31 for some great examples of snacks to
pack.
 When breaks between games are 30 minutes or less, be sure to pack lots of fruit.
© Cathy Williamson and Rita Wyczynski, Game-Winning Nutrition, 2009.
35
Game Winning Nutrition
Dinner
 By dinner time most parents and athletes are ready to relax and eat out. It is
best to do some research on restaurants in the area before arriving.

A restaurant with a buffet is a great idea. Players can eat what they like without
having to wait. If a sit down meal is the only option, avoid taking them to a typical
“pub style” place, which will be mostly fried foods - go to an Italian restaurant
instead.

When making a reservation, always notify the restaurant that quick service is
required. Prearrange that the table is set with water and fresh bread upon the
team’s arrival. It’s all about “recovery”. Have the server take the girls meal order
right away and have it sent to the kitchen directly before the traditional drink
order sequence (if the water is not on the table ask the server to give you some
pitchers of water and do the serving yourself). All this should take place before
taking the parents order. Feeding the players IS the top priority at this point. The
faster they get their food, the faster they can digest it and be ready for the next
game.

Sometimes there isn’t enough time to get to a restaurant. This is when the preplanned “emergency food” and the food in the cooler will save the team.
THE ADVANTAGE OF FRUIT
Breakfast is the most challenging meal when there is a really early game. This is when
the fruit, juices and granola bars that the team and players have brought along with
them will pay their biggest dividends. Make sure there is a good supply for breakfast,
as well as for “the recovery window” period right after the games.
For team sports that have breaks during an event (e.g. a flood for hockey or half time for
soccer or basketball) this is an opportunity to have cut up fruit available during this
period. Choose high glycemic fruit that is high in water, such as pineapple, grapes,
oranges, clementines, etc. Never force a player to eat during this time. Everyone has a
different metabolism. Players need to do what feels right. However, do make sure they
drink up.
© Cathy Williamson and Rita Wyczynski, Game-Winning Nutrition, 2009.
36
Game Winning Nutrition
EXTRA TIPS
TRAVELING ON A TEAM BUS
When traveling on a team bus, make sure there are several cases of water and juices
available in the front of the bus for the girls to access. There is always a player that
forgets their water. In addition, have some fruit available such as bananas, oranges,
clementines, apples, granola bars, etc. for snacking throughout the journey.
If playing a late afternoon game, make sure that a stop on route is planned for a good
lunch and a stretch. A “sub” place is probably one of the best choices. Encourage, the
players and the parents to pack extra food (sandwiches, breakfast pitas, natural peanut
butter, yogurts, nuts & seeds, fruit, etc.) in small cooler. There are always a few
athletes that are more selective about what they eat. This way if they do not like the
selected “eating” spot, then they have their own food they can eat.
Arriving at the game hungry is a recipe for disaster!
© Cathy Williamson and Rita Wyczynski, Game-Winning Nutrition, 2009.
37
Game Winning Nutrition
CHAPTER 11: Questions and Answers about Game-Winning Nutrition
Question: What if an athlete won’t drink water?
Answer:
Water is definitely the best fluid for re-hydration. If an athlete protests about drinking
water, offer unsweetened diluted juice. Another option is to add pieces of chopped fruit
to water to make flavoured water or squeeze the juice of a lemon, orange etc. into the
water.
Question: Is regular fruit juice a good beverage?
Answer:
Many juices are high in vitamin C, and a good source of potassium and folate. However
I cup of fruit juice contains 5 ½ tsp of sugar. Although this is natural sugar, a couple
cups of fruit juice can lead to blood sugar fluctuations. One or two cups of juice spread
throughout the day are fine. But it would be much better to eat the actual fruit to get an
assortment of natural nutrients and the fibre. Beware of beverages marked fruit drink or
fruit punch – these likely have added sugars. Look for juices that say ‘100% Juice’!
Question: What if we need to grab a ‘quick meal on the run’ away from home?
Answer:
A grocery store is always a better option than a fast food restaurant. Pick up single
serve yogurts, bags of chopped vegetables and dip, fruit, whole-wheat flat bread or
crackers, natural peanut butter, etc. (see snack list for other ideas).
Question: What if a fast food restaurant or ‘take out’ is our only option?
Answer:
When your only option is fast food, be sure to make wise choices. (See p. 33)
Question: My young athlete doesn’t sweat very much during games or practices.
What is a good hydration strategy?
Answer:
Even though some young players don’t sweat like adults, they have a need for
hydration. Because they don’t sweat, their internal body temperatures tend to rise
faster and proper hydration will help to lower their body temperature. Ensure that they
drink fluids before, during and after the game so that they remain properly hydrated.
© Cathy Williamson and Rita Wyczynski, Game-Winning Nutrition, 2009.
38
Game Winning Nutrition
Question: Is it okay for an athlete to have sweets?
Answer:
Yes, it is okay to have sweets from time to time as long as they are primarily eating
healthy food. Be sure that this treat is in addition to, and not in place of a healthy meal
or snack. Make sure the sweet is consumed AFTER a game or practice and not before!
Question: Should I be giving my athlete a multi-vitamin?
Answer:
Experts tend to disagree on this question. Even though an athlete may be a picky
eater, a lot of our food is “fortified”. However this can be misleading since only some of
the nutrients have been re-added in the process. If an athlete is truly consuming a
varied and balanced diet rich in 100% whole grains, fresh organic fruit & vegetables,
beans, nuts and seeds with adequate sources of calcium and iron then a supplement
may not be necessary. If not, then a good multi-vitamin and mineral is recommended.
If choosing a multi vitamin and mineral supplement, a word of caution: many vitamins
contain food colouring and/or aspartame so be on the look out for this. Also, watch out
for “mega” doses – certain vitamins and minerals can be toxic when taken in large
doses. A health food store will carry the greatest variety of better supplements. Again
avoid those with unnecessary fillers, sugar and colouring and select products with
greater absorbability. Don’t hesitate to ask a nutritionist for advice on this.
Question: Should I be giving my athletes nutritional supplements, such as
protein shakes, to improve their performance?
Answer:
Young athletes DO NOT NEED nutritional supplements. If they are eating a balanced
and varied diet, they should be getting all the nutrients they need. Nutrients from food
are the highest quality nutrients one can eat. If an athlete has a deficiency with a
certain vitamin or mineral, consider that as a special case and consult with a Nutritionist
or Physician for guidelines.
Question: My daughter has started cutting back on her food due to body image
reasons. What should I do?
Answer:
Emphasize the importance of health and well being. Explain that being healthy and fit is
the most important thing and link it to performance. Being fit and active creates a strong
and athletic look! Being an athlete and being feminine are not mutually exclusive. Be
supportive and educate as much as possible. Also be a good role model by eating well
and being active yourself!
© Cathy Williamson and Rita Wyczynski, Game-Winning Nutrition, 2009.
39
Game Winning Nutrition
Question: Is the sugar in fruit bad for us?
Answer:
NO, the sugar in fruit is a natural sugar called fructose. It has not been refined or
processed in the way that 'added sugars' are refined in processed foods. Many fruits
contain fibre, which helps to slow the digestion and helps to prevent the sugar in fruit
from causing large fluctuations in our blood sugars levels.
Question: What is anemia and how do I prevent it?
Answer:
Anemia is caused by low iron levels in the body likely due to inadequate sources of iron
in the diet. Anemia results in a feeling of fatigue, paleness, irritability and would clearly
have a significant affect on athletic performance. If an athlete has these symptoms, a
blood test will indicate if iron levels are low and a change in diet should diminish these
symptoms. See the ‘Key Minerals’ section of this manual for more information about
maintaining proper iron levels. See Appendix 4 for additional Iron Sources
Question: What is osteoporosis and is it something young athlete need to worry
about?
Answer:
Osteoporosis is a disease that builds slowly over time whereby the bones become
fragile and brittle and can easily break. Risk factors include genetics, physical inactivity
or inadequate intake of calcium and other nutrients (Vitamin D, Vitamin K, Magnesium,
Vitamin A).
Prevention is the best medicine - ensure proper calcium intake and incorporate weight
bearing exercise into the daily routine. Good food sources of calcium outside of dairy
products include fortified orange juice, sardines, salmon, almonds and soybeans, dark
green leafy vegetables and broccoli. See Appendix 3 for additional Calcium Sources.
Question: Is organic food healthier than conventional food?
Answer:
Organic Foods are foods that are grown without pesticides, herbicides, hormones,
antibiotics, fertilizers, and ionizing radiation. Organic animal products (beef, poultry,
pork, dairy) have been fed organically grown foods, have not received antibiotics or
hormones, and have access to the outdoors. Foods labeled ‘Certified Organic’ have to
meet these criteria.
There is a lot of controversy as to whether or not organic foods are more nutritious for
© Cathy Williamson and Rita Wyczynski, Game-Winning Nutrition, 2009.
40
Game Winning Nutrition
us than non-organic foods. There is more certainty however that organic food is better
for the environment, prevents soil erosion and promotes bio-diversity. Eating organic
ensures that we are ingesting less chemicals from pesticides and herbicides versus
conventional foods.
Question:
What impact does caffeine have on an athlete’s health and
performance?
Answer:
Caffeine is classified as a drug and acts to stimulate the nervous system. Whether it is
in the form of coffee, Coke or Red Bull, there are numerous negative affects that it can
have on the body, especially to children and teens. Headaches, upset stomach,
increased heart rate are just a few. These affects often last up to 6 hours until the body
has time to eliminate them. See section Appendix 5 on ‘‘Problems with Packaged
Foods’ for more information on the effects of caffeine on performance.
Question: There are so many products that contain aspartame nowadays. Is this
a concern for an athlete?
Answer:
Aspartame is an artificial sweetener used in place of sugar to reduce the caloric content
of foods. Unfortunately, the long term affects of aspartame (and all other artificial
sweetners) on humans is unclear. There have been many causes of numerous side
effects associated with the ingestion of aspartame – many of them are neurological. It
is suggested that products with any artificial sweetner be avoided. See section
Appendix 5 on ‘‘Problems with Packaged Foods’ for more information.
© Cathy Williamson and Rita Wyczynski, Game-Winning Nutrition, 2009.
41
Game Winning Nutrition
Appendix 1: Fibre Sources (recommend amount of 20g/day)14
Source
Amount
Lentils / split peas (½ cup)
Black beans (½ cup)
Baked beans, vegetarian (½ cup)
Chickpeas (½ cup)
Kidney beans (½ cup)
Tofu, firm (½ cup)
Hummus (2 tbsp.)
8 grams
7.5
6.5
6
5.5
3
1.5
Broccoli, cooked (1 cup)
Peas, cooked (½ cup)
Swiss chard / kale, cooked (1 cup)
Sweet potato, baked (1 medium)
Greens –beet, collard, cooked (½ cup)
Beans, green, cooked (1 cup)
Avocado (¼ medium)
Zucchini, cooked (1 cup)
Carrot, raw (1 medium)
Beets, cooked (½ cup)
Romaine, raw (1 cup)
Spinach, raw (1 cup)
5
4.5
4
4
4
4
3
2.5
2
2
1.6
1
Pear (1 medium)
Raspberries (½ cup)
Apple, with skin (1 medium)
Orange (1 medium)
Banana (1 medium)
Strawberries / cherries (1 cup)
Blueberries, raw (½ cup)
Grapefruit (½ large)
5
4
3.5
3.5
3
3
1.8
1.5
Nuts & Seeds
Almonds, raw (¼ cup)
Sunflower seeds (¼ cup)
Flax seeds, whole (1 tbsp.)
Tahini – sesame seed paste (1 tbsp.)
Walnuts, raw (¼ cup)
Flax seeds, ground (1 tbsp.)
4.5
4
3
2.5
2
2
Grains
Whole oats (¾ cup) / oatmeal (¾ cup)
Quinoa, cooked (¾ cup)
Bulgur, cooked (¾ cup)
Brown/wild rice, cooked (1 cup)
Cereal, cold, wholegrain (1 cup)
Bread, whole grain (1 slice)
Bread, white (1 slice)
Rice, white / Special K (1 cup)
2 2/5
7.5
6
3.5
3.5
2.5
0.5
0.5
Fish, fowl, meat, dairy, eggs
0
Legumes
Vegetables
Fruits
Other
14
Type
Created by Susan Baker, [email protected]
© Cathy Williamson and Rita Wyczynski, Game-Winning Nutrition, 2009.
42
Game Winning Nutrition
Appendix 2: Protein Sources15
Note: RDA is 0.8 grams/kg of body weight per day but athletes require
between 1 to 1.5 grams/kg of body weight
Amount
Protein (Grams)
3 oz
3 oz
26
26
3 oz
3 oz
3 oz
21
25
24
1 oz (4 dice)
½ cup
1
1 cup
1 cup
1 cup
1 cup
8
16
6
8
8
13
11
1 oz
2 tbsp
½ cup
2 tbsp
7
8
6
3
½ cup
½ cup
½ cup
1 ear
8
7
9
2.6
2 slices
2 slices
5.4
4.9
Food
Animal Food
Lean Beef, sirloin
Roasted chicken breast, boneless,
skinless
Sole
Turkey
Chicken
Dairy Products
Cheddar Cheese
Cottage Cheese – 2%
Egg boiled
Milk – 1%
Milk – skim
Yogurt – low fat plain
Yogurt – low fat fruit
Nuts & Seeds
Peanuts – dry roasted
Peanut butter
Pumpkin seeds
Sunflower seeds
Legumes & Vegetables
Black beans
Chick peas
Lentils
Corn
Grains
Whole wheat bread
White bread
15
Cathy Williamson, Embrace Health, Toronto, 2008.
© Cathy Williamson and Rita Wyczynski, Game-Winning Nutrition, 2009.
43
Game Winning Nutrition
Appendix 3: Calcium Sources16
Source
Amount
Dairy
Cows Milk – 2% - 1 cup
300mg
Mozzarella Cheese – 1 ounce
185mg
Yogurt – 1 cup
500mg
Cheddar Cheese – 1 ounce
204mg
Nuts & Seeds (1/4 cup portions)
Almonds
150mg
Hazelnuts
106mg
Sesame seeds
550mg
Sunflower seeds
65 mg
Walnuts
35mg
Vegetables (1/2 cup portions)
Artichoke
47 mg
Asparagus 6 spears
22mg
Avocado 1
19 mg
Beans – green
29mg
Collard greens
74mg
Mustard greens
52 mg
Parsley
39 mg
Swiss chard
51 mg
Romaine Lettuce
20mg
Fruits
Orange
52 mg
Beans & Rice (1 cup)
Chick peas
80 mg
Kidney beans
50 mg
Navy beans
128 mg
Soybeans
460 mg
Tofu
258 mg
Brown rice
23 mg
Cooked oats
40 mg
Fish
Salmon (3 oz with bones)
16
Cathy Williamson, Embrace Health, 2008.
© Cathy Williamson and Rita Wyczynski, Game-Winning Nutrition, 2009.
203 mg
44
Game Winning Nutrition
Appendix 4: Iron Sources17
Animal Iron Sources
Oysters – 6 pieces
4.5 mg
Beef steak 3 oz
2.7
Beef Tenderloin 4 oz
2.0
Chicken breast 3 oz
1.8
Turkey – dark meat 3.5 oz
1.6
Halibut 3 oz
0.9
Tuna 3 oz canned
0.8
1 egg
0.6
Plant Iron Sources
Soybeans – 1 cup
8.8 mg
Molasses – 2 tbsp
7.0
Lentils – 1 cup cooked
6.6
Quinoa – 1 cup
6.3
Pumpkin seeds -1/4 cup
5.2
Kidney beans – 1 cup
5.2
Chickpeas – 1 cup
4.7
Black beans – 1 cup
3.6
Enriched bagel
3.2
Cooked spinach – 1 cup
2.9
Almonds ¼ cups
1.3
Broccoli – 1 cup
1.1
All Bran Cereal –1/3 cup
4.5
17
Cathy Williamson, Embrace Health, Toronto, 2008.
© Cathy Williamson and Rita Wyczynski, Game-Winning Nutrition, 2009.
45
Game Winning Nutrition
Appendix 5: Problems with Packaged Foods18
Many refined and processed foods contain additives and preservatives to ensure shelf
life longevity and to enhance taste. Many additives and preservatives that are used
have not been fully tested and can be difficult for our bodies to process. The key is to
educate yourself - read product labels and ingredient lists to know what you are buying
and feeding your young athletes.
The following charts contain ingredients that could be unsafe. Please review these
charts and seriously consider them before feeding them to your athlete.
Ingredient
Issues
What to Do
Sugar
18
The average person in Canada
It has been noted that we
consumes 141 pounds of added sugar should consume no more
each year.¹
than 10 tsp of added
sugars per day19
High consumption of sugar means our
body works hard to digest it and
Read product labels:
struggles to keep blood sugar levels
4 grams = 1 tsp sugar. So
balanced. Blood sugar issues can lead a can of coke at 40 grams
to hypoglycemia and diabetes.
has 10 tsp of sugar!
There are numerous health issues tied
to sugar consumption – diabetes, tooth The worst culprits of
decay, mood swings, weight gain,
added sugars are:
obesity etc.
processed and refined
foods such as soda pop,
cookies, candies, sports
Sugar has no nutritional value!
drinks, cake and frozen
For the athlete, too much refined sugar treats.
can lead to fatigue as the body works
hard to regulate blood sugar levels.
On ingredient lists, watch
for the following listing
which are other forms of
sugar: anything ending in
‘ose’ (fructose, dextrose,
sucrose etc), syrup, honey,
molasses, dextrin etc.
The higher an ingredient is
on the list, the more of it is
in the product – if sugar is
first or second on the list –
think twice!!
This information was obtained from a website which reviews numerous food additives and their effects
on our health (www.cspinet.org/reports/chemcuisine.htm).
19
Carol Crenna, Vista Magazine, issue 58, page. 7.
© Cathy Williamson and Rita Wyczynski, Game-Winning Nutrition, 2009.
46
Game Winning Nutrition
Ingredient
Issues
Sodium
Our society consumes too much salt.
Sodium
Nitrates
They are added to deli meats, bacon,
ham, hot dogs, smoked fish and
corned beef to stabilize the red colour
in meat, and to prevent the growth of
bacteria.
What To Do
Children, adolescents and
adults should consume no
It is not because we over use our salt more than 1500mg of
shakers, but because it is liberally used sodium daily.
in many processed foods.
Read product labels:
Salt is used as a preservative, to
Tips:
enhance taste, and to mask bitter
· Look for less than
flavours.
300mg per serving.
· Don’t use the salt
It has been called the single most
shaker at home –
salt is an acquired
harmful substance in the food
supply.
taste – it takes 3
weeks to get over
The main issue is that it increases
salt and enjoy the
blood pressure.
taste of fresh food
· Buy fresh or frozen
instead of canned
The worst culprits for sodium are:
canned tomatoes, canned pasta
food.
sauce, soups, deli meats, fast foods,
· Avoid fast food!!
processed cheese, and many
condiments.
For sodium content in fast
foods, visit:
For the athlete, too much sodium can www.cbc.ca/news/backgrou
impact hydration. Young athletes tend nd/food/calorie-tracker.html
to under hydrate and an excess of
sodium in their diets can make this
much worse.
Consumption of nitrates has been
associated with stomach cancer.
Consume fresh meat and
fish products to avoid
nitrates.
Look for ‘nitrate-free’ deli
meats. “Lillidale” brand is
available at various grocery
stores.
© Cathy Williamson and Rita Wyczynski, Game-Winning Nutrition, 2009.
47
Game Winning Nutrition
Ingredient
Artificial
Colouring
Issues
What To Do
·These are generally used in foods of Avoid or reduce artificially
low nutritious value (candy, soda pop, coloured foods in your diet.
gum, gelatin desserts etc.)
·The use of colouring usually indicates
that fruit or other natural ingredients
have not been used!
·Artificial colouring has been known to
cause hyperactivity in some sensitive
children. Various health issues have
been associated with different dye
colours.
© Cathy Williamson and Rita Wyczynski, Game-Winning Nutrition, 2009.
48
Game Winning Nutrition
Ingredient
Issues
What To Do
Caffeine
Caffeine is classified as a drug
because it stimulates the central
nervous system. It is a natural product
but is also synthetically made and
added to various products.
Limit or avoid products with
caffeine. Consume less
than 40mg of caffeine per
day.
Products & Caffeine
Content:
• Mountain Dew (12 oz) 55
mg
• Coke (12 oz) 34 mg
• Diet Coke (12 oz) 45 mg
• Brewed Coffee (5 oz) 115
mg
• Dark chocolate (1 oz) 20
mg
• Milk chocolate (1 oz) 6
The effects of caffeine can be felt for
mg
up to 6 hours, until the body has time • Chocolate milk (8 oz) 5
to eliminate it.
mg
• Cold relief medication: 30
Caffeine has also been known to block mg
the absorption of calcium which is a
• Red Bull (12 oz): 114mg
very important bone building nutrient
for teens and adolescents!
If an athlete has caffeine on
a regular basis, it would be
wise to cut back slowly as it
is an addictive substance
and there can be negative
symptoms associated with
removing from the diet.
Caffeine has many negative effects:
• Jitteriness and nervousness
• Upset stomach
• Headaches
• Difficulty concentrating
• Difficulty sleeping
• Increased heart rate
• Increased dehydration as it is a
diuretic
© Cathy Williamson and Rita Wyczynski, Game-Winning Nutrition, 2009.
49
Game Winning Nutrition
Artificial Sweeteners
• Artificial sweeteners are used in thousands of grocery store products.
• The full effects of artificial sweeteners on our health are not fully known.
• These unnatural sweeteners are very difficult for the body to process.
Artificial Sweetener
Saccharin
Brand Name:
Sweet ‘N Low
Sucralose
Brand name:
Splenda
Explanation
Possible Issue
In large doses, it has been
300 times sweeter than sugar known to cause urinary bladder
and is a derivative of coal tar cancer in lab animals.
Marketing makes one think it Side effects in animals include
is made with sugar.
gastro-intestinal distress, skin
irritations, chest pain.
But it isn’t which is why it has
no calories.
Made by linking chlorine
atoms to sugar molecules.
600 times sweeter than sugar
180 times as sweet as sugar - Contains methanol (wood
derived from linking 2 amino
alcohol) which breaks down
acids.
into formaldehyde in our
Brand name:
Equal and Nutrasweet
bodies. Formaldehyde is a
neurotoxin which our bodies do
not excrete - it accumulates!
Aspartame
Accounts for over 75% of the
adverse reactions about food
additives submitted to the FDA.
Many of these reactions are
very serious and include:
Headaches/migraines,
dizziness, seizures, nausea,
numbness, depression, fatigue
etc.
© Cathy Williamson and Rita Wyczynski, Game-Winning Nutrition, 2009.
50
Game Winning Nutrition
Appendix 6: Selected References and Recommended Reading
Websites
http://www.hoinews.com/news/news_story.aspx?id=48971
http://www.shapefit.com/sports-nutrition-kids.html
http://www.cdc.gov/nccdphp/dnpa/nutrition/nutrition_for_everyone/basics/carbohydrates
.htm
www.kidshealth.org
http://www.cspinet.org/reports/chemcuisine.htm
www.dorway.com
www.truthaboutsplenda.com
www.aspartame.ca
http://www.medicinenet.com/artificial_sweeteners
www.youngwomenshealth.org
Books
Bernadot, Dan, Advanced Sports Nutrition, Advanced Sports Nutrition, Human Kinetics,
Champaign, IL, 2006.
Carmichael, Chris, Eat Right to Train Right, The Berkeley Publishing group, New York,
2004.
Clark, Nancy, Sports Nutrition Guidebook, Human Kinetics, Champaign, IL, 2003.
Grafstein, Michael, Youth Soccer Nutrition, Youth-Soccer-Fitness.com, Newmarket,
,Ontario, 2006..
Williams, Melvin, H., Nutrition for Health, Fitness and Sport, Fitness and Sport,
McGraw-Hill, New York, NY, 2007.
Winterdyke, John and Jensen Karen, The Complete Athlete, Alive books, Burnaby,
Canada, 1998.
Magazines
Vista magazine issue 58, page 7, Carol Crenna
© Cathy Williamson and Rita Wyczynski, Game-Winning Nutrition, 2009.
51