““Fix it Fast!” Fix it Fast!” Sports Nutrition for Injury Recovery & Prevention

Emily Edison, MS, RD, ACSMEmily Edison, MS, RD, ACSMWestern Washington Coordinator for WINForumWestern Washington Coordinator for WINForum

www.winforum.orgRegistered Dietitian, Certified Personal TrainerRegistered Dietitian, Certified Personal Trainer

Owner, Momentum Nutrition and FitnessOwner, Momentum Nutrition and Fitnessemily@momentum4health.com

The WINForum was created to help coaches, trainers, parents, The WINForum was created to help coaches, trainers, parents, teachers and student athletes understand the value of good teachers and student athletes understand the value of good

nutrition for peak athletic and academic performance.nutrition for peak athletic and academic performance.

Follow the WINForum Online Follow the WINForum Online

Facebook.com/WINForum• Updated daily with healthy eating ideas for athletes• Q&A with coaches, athletes and nutritionists

Twitter.com/WINForum_org• Trending nutrition topics for coaches and

parents• Send tweets to our dietitians!

WINForum.org• Summaries from WINForum clinics• Downloadable Sports Nutrition Game Plan

WINForum Sports Nutrition Game WINForum Sports Nutrition Game Plan Make it Work for You!Plan Make it Work for You!

Sports based nutrition can Sports based nutrition can help you:help you: Perform betterPerform better Have more energyHave more energy Be in a better moodBe in a better mood Get better gradesGet better grades Reduce injury riskReduce injury risk Heal fasterHeal faster

Did You Know?Did You Know?

Eat to Prevent Injury = Eat to Prevent Injury = Eat HealthyEat Healthy

Priority #1Meet Energy Requirements

Priority #1Meet Energy Requirements

LEAN.FAST.STRONG!

…EAT YOUR

CARBS!

Energy Filled Eating PlanEnergy Filled Eating Plan

BreakfastBreakfast SnackSnack LunchLunch SnackSnack DinnerDinner Snack (optional, are you hungry?)Snack (optional, are you hungry?)**Time meals and snacks no more than 3-4 **Time meals and snacks no more than 3-4

hours apart**hours apart**

Am I eating the right foods?Am I eating the right foods?

Use this checklistUse this checklist 3-5 Fruits (tennis ball)3-5 Fruits (tennis ball) 3-5 Veggies (1/2 cup)3-5 Veggies (1/2 cup) 3-4 Dairy (1 cup or 1.5 oz)3-4 Dairy (1 cup or 1.5 oz) 3 Meat Protein Servings (3-4 oz)3 Meat Protein Servings (3-4 oz) 4-7 Grain Servings (2 slice, 1 cup)4-7 Grain Servings (2 slice, 1 cup) A couple extras (cookie, salad dressing)A couple extras (cookie, salad dressing)

Step One:Step One:Breakfast-Build a baseBreakfast-Build a base

Did you know? People who skip breakfast Did you know? People who skip breakfast tend to have a slower metabolism and less tend to have a slower metabolism and less energyenergy

Eat 1/3 of your calories at BREAKFASTEat 1/3 of your calories at BREAKFAST Quick ideas (3 or more foods):Quick ideas (3 or more foods):

Whole grain bagel w/cream cheese and fruitWhole grain bagel w/cream cheese and fruit Granola and nuts cereal w/ milk and fruitGranola and nuts cereal w/ milk and fruit Toaster waffles with peanut butter, milk and fruitToaster waffles with peanut butter, milk and fruit Microwave egg sandwich, fruit, granola barMicrowave egg sandwich, fruit, granola bar

Two: Snack AttackTwo: Snack AttackLow in fat, high in carbs!Low in fat, high in carbs!

Sports Bars that provide a little fat and protein Sports Bars that provide a little fat and protein (like Luna or Clif Bar)(like Luna or Clif Bar)

Low-fat muffin and skim milkLow-fat muffin and skim milk Microwaved egg (1.5 min) on English muffin Microwaved egg (1.5 min) on English muffin Fruit and yogurt with whole wheat bagelFruit and yogurt with whole wheat bagel Yogurt with granolaYogurt with granola Toaster waffle with peanut butter and jamToaster waffle with peanut butter and jam String cheese and fruitString cheese and fruit Boost sport drinkBoost sport drink Fig NewtonsFig Newtons CrackersCrackers

Three: What’s for lunch?Three: What’s for lunch?

Meal should be carbohydrate-driven with Meal should be carbohydrate-driven with protein and a little fatprotein and a little fat

3 or more foods3 or more foods Turkey bagel sandwich, mango, yogurt, granola Turkey bagel sandwich, mango, yogurt, granola

bar bar Chicken burrito, berries, milkChicken burrito, berries, milk PB and J, low fat yogurt, bananaPB and J, low fat yogurt, banana Ham and cheese rollup, juice, wheat crackersHam and cheese rollup, juice, wheat crackers

Pre-Practice: HydrationPre-Practice: Hydration

Ideally stay hydrated daily Ideally stay hydrated daily Check urine colorCheck urine color 2–3 hours before exercise: Drink 14–20 fl 2–3 hours before exercise: Drink 14–20 fl

oz of water oz of water During active warm-up: Drink another 8 fl During active warm-up: Drink another 8 fl

oz, about 8 swallows/gulpsoz, about 8 swallows/gulps

Game On!Game On!Nutrition During ExerciseNutrition During Exercise

Replace fluid losses and maintain Replace fluid losses and maintain blood glucose for performanceblood glucose for performance Use online sweat calculatorUse online sweat calculator

30-60 g CHO/hour = 16 oz+ 30-60 g CHO/hour = 16 oz+ Gatorade/hrGatorade/hr

Eat snacks provided at half-timeEat snacks provided at half-time Drink fluids throughout the gameDrink fluids throughout the game

Post Exercise: Post Exercise: REREHydrateHydrate

Rehydrate:Rehydrate: Weigh yourself before and after exercise. Weigh yourself before and after exercise.

For every pound you lose, drink 16-24 fluid For every pound you lose, drink 16-24 fluid ounces. ounces.

Carry a water bottleCarry a water bottle Cool flavored drinksCool flavored drinks

Post Exercise: Post Exercise: REREFuelFuel

Eat/drink carbohydrate and protein Eat/drink carbohydrate and protein IMMEDIATELY following practice (within IMMEDIATELY following practice (within 30 minutes)30 minutes)

• Chocolate MilkChocolate Milk• Fruit and YogurtFruit and Yogurt• BarBar

Then eat a meal (within 1-2 hours)Then eat a meal (within 1-2 hours) High carb, low fat, moderate proteinHigh carb, low fat, moderate protein

RESTREST

Why Chocolate Milk?Why Chocolate Milk?

Studies show that Studies show that chocolate milk is a great chocolate milk is a great sports recovery drink sports recovery drink

Chocolate milk and Chocolate milk and Gatorade equally effective Gatorade equally effective in refueling athletes for in refueling athletes for repeated bouts of exerciserepeated bouts of exercise

Endurox R4 50% less time Endurox R4 50% less time to exhaustionto exhaustion

Perfect 4:1 ratioPerfect 4:1 ratio

DinnerDinner Carbohydrate driven meal Carbohydrate driven meal

with lean protein and with lean protein and healthy fathealthy fat

Divide plate into thirdsDivide plate into thirds Samples:Samples:

Salmon, green beans, brown Salmon, green beans, brown rice, milkrice, milk

Chicken and veggie pasta, Chicken and veggie pasta, green salad, milkgreen salad, milk

Lean Steak, wheat roll, Lean Steak, wheat roll, steamed broccoli, yogurt parfaitsteamed broccoli, yogurt parfait

1.1. Eat 3 meals and 2-3 snacks every dayEat 3 meals and 2-3 snacks every day

2.2. Eat 3 foods at mealsEat 3 foods at meals Need to combine carbohydrate, protein, and Need to combine carbohydrate, protein, and

fat fat

3.3. Combine at least 2 macronutrients at Combine at least 2 macronutrients at snackssnacks

4.4. Eat breakfast every dayEat breakfast every day Make sure it is enoughMake sure it is enough

5.5. Eat every 3-4 hours during the dayEat every 3-4 hours during the day

Healthy Sport NutritionHealthy Sport Nutrition

Visit these sites to learn moreVisit these sites to learn more

www.WINForum.org

www.eatsmart.org

www.choosemyplate.gov

So What Happens If An Athlete Gets So What Happens If An Athlete Gets Hurt?Hurt?

Nutrition During Down TimeNutrition During Down Time

Caloric increase- even without exerciseCaloric increase- even without exercise Between 5-15% more to repair your bodyBetween 5-15% more to repair your body

Conscious eating without restrictionConscious eating without restriction Increase protein to aide in recovery?Increase protein to aide in recovery? Increase certain nutrientsIncrease certain nutrients

Be specific to injuryBe specific to injury RestRest

Nutrients for Bone BreaksNutrients for Bone Breaks

Vitamin A- Cell growth & bone developmentVitamin A- Cell growth & bone development Foods: sweet potatoes, carrots, mango, spinachFoods: sweet potatoes, carrots, mango, spinach

Vitamin C- Collagen for strengthening bonesVitamin C- Collagen for strengthening bones Foods: oranges, broccoli, bell peppers, strawberries, potatoesFoods: oranges, broccoli, bell peppers, strawberries, potatoes

Vitamin D- Calcium absorptionVitamin D- Calcium absorption Foods: eggs, milk, herring, salmon, also found in sunlightFoods: eggs, milk, herring, salmon, also found in sunlight

Zinc- Wound healingZinc- Wound healing Foods: meat, seafood, sunflower seeds, almonds Foods: meat, seafood, sunflower seeds, almonds

Calcium- MatrixCalcium- Matrix Foods: dairy, leafy greens, yogurt, fortified tofu or orange juice,Foods: dairy, leafy greens, yogurt, fortified tofu or orange juice,

Surgery & Rehabilitation ProcessSurgery & Rehabilitation Process

The surgery, anesthesia, and injury The surgery, anesthesia, and injury itself can increase BMR 10-20% itself can increase BMR 10-20%

Consume adequate calories and Consume adequate calories and protein to fuel the body for recoveryprotein to fuel the body for recovery

Consult a dietitian- individualized Consult a dietitian- individualized plan to minimize weight gain and plan to minimize weight gain and muscle lossmuscle loss

Nutrients for Sprains & StrainsNutrients for Sprains & Strains

Vitamin C- Helps form collagen Vitamin C- Helps form collagen to repair tendons and ligamentto repair tendons and ligament

Vitamin E- Antioxidant that may Vitamin E- Antioxidant that may prevent excess damage to cellsprevent excess damage to cells

Foods: avocado, eggs, nuts/seeds, Foods: avocado, eggs, nuts/seeds, whole grainswhole grains

Zinc- Wound healingZinc- Wound healing Omega 3 Fatty Acids- Reduce Omega 3 Fatty Acids- Reduce

inflammationinflammation Foods: salmon, tuna, anchoviesFoods: salmon, tuna, anchovies

Nutrients for Cold and FluNutrients for Cold and Flu

Fluids- Prevent dehydration Fluids- Prevent dehydration Vitamin A- Immune functionVitamin A- Immune function Vitamin C and E- Antioxidant to Vitamin C and E- Antioxidant to

prevent cell damageprevent cell damage Zinc- Healthy immune functionZinc- Healthy immune function Vitamin D- May support immune Vitamin D- May support immune

systemsystem

Nutrients for Sore MusclesNutrients for Sore Muscles

Omega 3 Fatty Acids- Help reduce pain and Omega 3 Fatty Acids- Help reduce pain and inflammationinflammation

Tart Cherries- Shown to reduce soreness that comes Tart Cherries- Shown to reduce soreness that comes with exercisingwith exercising

Have anthocyanins block enzymes that cause pain and Have anthocyanins block enzymes that cause pain and inflammationinflammation

Ways to incorporate:Ways to incorporate: • drink 10 oz. of tart cherry juicedrink 10 oz. of tart cherry juice• add dry tart cherries to oatmealadd dry tart cherries to oatmeal• add tart cherries to fruit smoothieadd tart cherries to fruit smoothie• add dried tart cherries to trail mixadd dried tart cherries to trail mix

The Coach’s RoleThe Coach’s Role

Watch for signs of depression Watch for signs of depression in the injured athletein the injured athlete

Make nutrition a priorityMake nutrition a priority

Provide handouts on healingProvide handouts on healing

Help athlete calculate nutrition Help athlete calculate nutrition needsneeds

Healing takes longerHealing takes longerPerformance suffersPerformance suffers Increased risk of injuryIncreased risk of injurySick more oftenSick more oftenHigh potential loss of High potential loss of

musclemuscle

What Happens If An Athlete Is Not What Happens If An Athlete Is Not Eating EnoughEating Enough

And what if they eat too much?And what if they eat too much?And what if they eat too much?And what if they eat too much?

YOU have the POWERYOU have the POWERYOU have the POWERYOU have the POWER

An athletes #1 source for An athletes #1 source for nutrition information is their nutrition information is their COACHCOACH

Coaches can play a major Coaches can play a major role in developing healthy role in developing healthy eating habits for lifeeating habits for life

Coaches can play a major Coaches can play a major role in the helping an role in the helping an athlete back on the fieldathlete back on the field

The Vital Importance of The Vital Importance of Fuel for AthletesFuel for Athletes

Muscles and energy systems Muscles and energy systems must be prepared to do the must be prepared to do the work askedwork asked

Must replace fuel to make Must replace fuel to make strength and performance gainsstrength and performance gains

Muscle breakdown is inevitable, Muscle breakdown is inevitable, food as fuel enhance rebuildingfood as fuel enhance rebuilding

Athletes need reminders to EATAthletes need reminders to EAT

Focus on…Focus on…

Performance improvementPerformance improvement Healthy lifestyleHealthy lifestyle

No Magic Bullets…No Magic Bullets… NutritionNutrition Training Training Hydration Hydration RestRest

PEAK PERFORMANCE

Use your WINForum Sports Use your WINForum Sports Nutrition Game Plan…Nutrition Game Plan…

to WIN!to WIN!

Emily Edison, MS.RD.ACSMEmily Edison, MS.RD.ACSM

Western Washington Coordinator for WINForumWestern Washington Coordinator for WINForum

www.winforum.orgwww.winforum.org

Registered Dietitian, Certified Personal TrainerRegistered Dietitian, Certified Personal Trainer

Owner, Momentum Nutrition and FitnessOwner, Momentum Nutrition and Fitness

www.momentum4health.comwww.momentum4health.com