alimentação no desporto

1. EAT 2 WIN
Sport Performance Nutrition
Ten Easy Tips you can teach today!
Emily Edison, MS, RD, CSSD
Sports Nutritionist
Director WINForum Sports Nutrition
www.WINForum.org

2. Sport Nutrition is Nutrition Science
Diet or Weight Loss
Nutrition
Sport Nutrition
VS

3. WINForum: FEED YOUR GAME
For more information visit www.winforum.org or e-mail
questions/comments to info@winforum.org
Washington Interscholastic Nutrition Forum
•WINForum.org: Online science-based sport
nutrition resource
•Sport nutrition clinics for coaches, trainers,
student athletes and parents

4. WINForum Online

5. Did you know?
 Sports nutrition can help
your athletes:
◦ Play better
◦ Heal faster
◦ Have more energy
◦ Be in a better mood
◦ Get better grades

6. FOOD = FUEL

7. Sport Nutrition “Cliff Notes”:
Top Ten Tips for Coaches
1. Eat Breakfast- show them how
2. Eat 3 meals and 2-3 snacks every
day
3. MEAL = three foods
Sandwich, fruit, granola bar, milk
4. SNACK = 2 foods
Apple and peanut butter
5. Add Color (eat the rainbow)
add in fruits and vegetables

8. Sport Nutrition “Cliff Notes”:
Top Ten Tips for Coaches
6. Eat before practice or game- when?
7. Drink plenty of fluid during practice
or game- how much?
8. Eat after practice or game- when?
9. Rest
10. Repeat

10. TIP #1: FUEL UP
BREAKFAST IS FOR CHAMPIONS
 30% of calories need to be before lunch
 Stimulate metabolism and maintain muscle
 Quick ideas:
◦ Whole grain bagel w/almond butter and fruit
◦ Granola and nuts cereal w/ milk and fruit
◦ Toaster waffles w/peanut butter milk and fruit
◦ Microwave egg sandwich
◦ Toaster Waffle “big mac”
◦ Breakfast Sushi
TONS more ideas: www.winforum.org or
www.pinterest.com/winforum

11. Tip #2: Eat 3 meals and 2-3 Snacks
Eat to be LEAN and STRONG
 Breakfast
 Snack
 Lunch
 Snack
 Dinner
 Snack (optional, are you
hungry?)
**Time meals and snacks no
more than 3-4 hours apart**

12. TIP #3: Eat a MEAL
Meals = 3 foods
 Eating 3 (or more) foods gets nutrition
from a variety of food groups
 Get enough gas in the tank before
practice
 Quick ideas:
◦ Sandwich, fruit, yogurt, water
◦ Pasta w meat sauce, salad, milk
◦ Banana peanut butter wrap, fruit salad, granola bar
◦ Baked Potato w cottage cheese, steamed broccoli,
chicken
◦ Chili, cornbread, salad, milk

13. Spaghetti Squash, 1 cup
Marinara & meat sauce, 1cup
Parmesan cheese, 2 T.
Green Salad w/Vinaigrette
Low-fat milk, 1 cup
Chicken Breast, 4 oz
Baked Potato, 1 med
Cottage Cheese ½ cup
Broccoli, 1 c.
Green Tea
Grain Veggie Protein Fat Hydrate
Rice
Pasta
Potato
Quinoa
Cous Cous
Gnocchi
Bread
Frozen or
Fresh ok
Add to
soups and
sauces
Fish
Chicken
Pork Beef
Beans
Eggs
Oils
Avocado
Nuts Olives
Dressing
Cheese
Milk Water
Soup
Juicy Fruits
Diluted
Juice

14.  Sports Bars that provide carbs and protein (i.e. Luna
or Clif Bar)
 Kashi and yogurt
 Fruit leather and cheese stick
 Wrap with turkey and cheese
 Fruit and yogurt
 Beef Jerky and fruit
 “Breakfast Cookie” and milk box
 Trail Mix
 Boost sport drink
 Fig Neutons and cheese stick
 Veg and Hummous
TIP #4: Pack SNACKS
Snack = 2 foods (carb + protein)

15. Tip #5: Add COLOR
Tools to use: myplate.gov or
powerbar.com
 Color provides
more vitamins and
minerals
 Enhances immunity
 Reduces risk of
injury
 Reduces risk of
overfat
 Increases energy

16. Color goes here! And
here
!
And
even
here
!

17. Am I eating the right foods?
Use this checklist
3-5 Fruits (tennis ball)
3-5 Veggies (1/2 cup)
8+ Grain Servings (1 slice, ½ c)
2-3 Meat Protein Servings (3-4 oz)
3-4 Dairy (1 cup or 1.5 oz)
A couple extras (salad dress, oils,
avocado, occasional sweets)
**Download this checklist at winforum.org**

18. Where to Go for More Info
www.winforum.org
www.eatright.org
www.choosemyplate.gov
www.bestteendiets.org

19. Tip #6: Nutrition Pre-Practice/Game
Breakfast | Snack | Lunch
 Choose foods high in carbohydrates,
moderate in protein, and low in fat
 Allow plenty of time for food to digest
◦ 3 hours for a large meal
◦ 2 hours for a smaller meal
◦ 1 hour for a snack

21. Talk about it…
Fast Food NOT Fat Food
 Follow “pick a fat” method
 Watch out for sauces
 Order baked or grilled NOT FRIED
 Try out a salad or fresh products
 Frequent “healthier” fast food places
 Limit Soda/Pop

22. Tip #7: Nutrition during exercise
 GOAL: Maintain
energy and hydration
for performance
◦ Drink fluids throughout
practice and games
◦ Have a small snack?
◦ 30g-50g CHO/hour =
16+oz sport drink/hr

23. Tip #8: Eat after practice/game
 REMEMBER 3 R’s: Replace (carbs), Re-build
(protein), Re-hydrate (water)
 Eat/drink carbohydrate and protein within 30
minutes
 Chocolate milk
 Yogurt and cereal
 Energy/Protein Bar
 Sandwich and water
 Then eat a meal (within 1-2 hour)
◦ High carb, low fat, moderate protein
◦ Include plenty of water

24. POWER smoothie
Makes 2 servings
1 cup plain yogurt
2 cups frozen or fresh fruit
2 cups green leafys
½ cup coconut water or juice
Ice
BLEND and ENJOY
**Add in’s: coconut, peanut butter, avocado, wheat germ, nuts,
seeds.

25. 9am practice
7:30 Sports Breakfast
(Or 8:30 LARGE power smoothie)
9-12 During Practice- Eat snack (bar)
and drink fluids
12:00 Post Practice Snack (chocolate
milk works great)
1:00 Lunch
4:00 Snack
7:00 Dinner

26. 3pm practice/4pm Game
7am Breakfast
10am Snack
12pm Lunch
2:30pm Pre-Practice Snack
5:30pm Post Practice Snack
6:30pm Dinner (or after game)
9pm Snack (if hungry)
**4pm Game: Move Pre-Game snack to 3pm, add
easy to digest snacks as needed during game

27. 6pm Game
7am Breakfast
10am Snack
12pm Lunch
3-4pm Pre-Game Meal
6pm Easy to digest snacks and
fluid as needed during game
9pm Dinner
**4pm Game: Move Pre-Game snack to 3pm, add
easy to digest snacks as needed during game

28. Tip #9: Even superheroes need
REST!

29. TIP #10: REPEAT
FEED YOUR
GAME…
1. EAT frequently through your day
2. PLAN your snacks and meals even while
on the road
3. DRINK enough fluids to stay hydrated
4. Plan down time to REST

30. Let the Game Plan work for you!
Find it in Downloadable Materials at www.winforum.org

32. For More Info
www.winforum.org
www.eatright.org
www.choosemyplate.gov
www.bestteendiets.org

33. Emily Edison, MS.RD.CSSD.
Sport Nutrition Coach
206-696-4386
www.momentum4health.com
emily@momentum4health.com
FOOD.FITNESS.FUN.