Food as

Fuel
Katharine & Ajeelon
KSC Dietetic Interns
Outline
1. Objectives 8. Proper Hydration

2. Icebreaker 9. Activity

3. Importance of Nutrition 10. Call to Action

4. Essential Nutrients as Fuel 11. Questions

5. Fuel from Protein, Carbs, and Fats 12. Sources

6. In-Season Nutrition

7. Off-Season Nutrition
Objectives
By the end of this presentation you will:

1. Identify the 3 main sources of fuel for your

body and how they work to support you
throughout your activities

2. Identify 2 ways your nutritional needs change

throughout the year

a. i.e. off-season & in-season

ptcne.org/
Icebreaker
How do you use food to improve your performance?

In your own words, what are the benefits of food?

Why Nutrition is Important for Performance
Athletes benefit from a nutritionally balanced diet that adjusts with
training demands

Promotes optimal health and performance

Provides your body energy

Essential Nutrients As Fuel
All food provides your body with energy Examples: fresh fruits and vegetables, lean
meats, whole grains, oils, seeds, nuts
Quality sources of energy
Micronutrients and other essentials
Long lasting benefits
Vitamins, minerals, fiber, water
Improve your performance
Help the body utilize energy from
Achieve optimal health macronutrients

Macronutrients

Carbohydrates, fats, proteins,

Give the body energy

Fuel from Protein, Carbs, and Fats
Proteins, carbs, and fats are the components Any further questions? Come join us for some
of food that provide you with energy! nutrition coaching!

Types of fuel provided Personalized to fit your needs

Carbohydrates: best fuel for our muscles

Fats: energy for longer and more intense

workouts

Proteins: builds, repairs, and maintains

muscles
What are some of your favorite items to eat before a game
or a training session?
Protein Supplements/Powders
Table 7.5 Comparison of Protein Powders and Protein-Rich Foods from Nancy Clarks Sports
Nutrition Guidebook by Nancy Clark, MS, RD

Protein Source Cost* Protein (g) Cost/g protein

Met-Rx Big 100 bar $2.19 28 7.8

PowerBar ProteinPlus $2.19 32 7.0

Clif Builders bar $1.50 20 7.5

Tuna, 5 oz (150 g) can $1.95 26 7.5

white

Nonfat milk, 1/2 gal $2.59 64 4.0

Peanut butter,2 tbsp $0.19 6 3.0

*prices in Massachusetts, 2012
In-Season Nutrition
Increased carbohydrate needs due to high intensity training, workouts, and
games

Remember to choose long-lasting carbohydrates that come from whole-grains, fruits,

vegetables, beans, and dairy products

Examples of whole-grains: whole-grain bread and cereals, brown rice, oatmeal, popcorn

Rest is key for curing any physical or mental stress that may have acquired
during the game

Timing of snacks and meals are key to your performance

Timing for Eating
Before the game/workout: Long-lasting carbs and lean protein (3-4 hours before)
Example: grilled salmon or chicken with sweet potatoes, butter, green beans, and water
- Before warm-ups: Carbs and fluids
Example: sports bar and water
During the game/workout: Carbs and fluids (throughout game or workout)
Example: sports drink
After the game/workout: Protein, carbs, and fluids (immediately after game/workout)
Example: cheese and crackers and water
- Postgame meal: Protein, carbs, and fluids
A balanced meal
Off-Season Nutrition
A great time to maintain nutrition
and hydration habits
Decreased carb needs due to
decreased training intensity
Long-lasting carbs
Dont spike your blood
sugar levels, leave you
hungry, or drained after
eating
Old fashioned oats, brown
rice, bananas, and sweet
potatoes
Quality sources of protein
Chicken breast, ground
turkey, salmon and other
fish, eggs, and nut butters
Healthy Fats - Mono &
Polyunsaturated fat
Cashews, almonds, tuna,
avocado, natural nut
butters
www.thebmc.co.uk
fi.pinterest.com http://www.peanutbutterandpeppers.com/

http://blockcrossfit.com/

Examples of Balanced Meals

 Hydration, Hydration, Hydration!
Water
Transports nutrients and waste

Electrolytes help maintain optimal fluid balance in the body

Dehydration
Hinders performance

Impairs strength, power, coordination, and endurance

The more you sweat the more fluid youll need!

Sports drinks
Commercial fluid-replacement drinks (Gatorade and Powerade) are meant to be
taken during intense exercise
Hydration, Hydration, Hydration!
Hydration is not something you do right before a game or workout - you
should stay hydrated all the time

Hydrating on game day sample:

Before a game: 16 oz (2-3 hrs before) 8 oz (15 mins before)
During a game: 4 oz (2-3 big gulps) every 15-20 mins
After a game: 16-20 oz
Jeopardy!
https://www.playfactile.com/kscfuelingfortheyear/play
Call to Action
We want you to avoid eliminating carbohydrates from your diet but instead aim to
eat long-lasting carbohydrates.

We want you to choose 2 or more nutrient-dense foods every week to help

support your performance
Questions
Sources
1. http://www.ncaa.org/sport-science-institute/nutrition

2. http://healthyeating.sfgate.com/importance-healthy-fats-athletes-1722.html

3. http://www.sportsrd.org/wp-content/uploads/2015/02/Softball-Sports-Nutrition.pdf

4. https://www.nsca.com/education/articles/micronutrient-requirements-for-athletes/

5. http://www.eatright.org/resource/fitness/sports-and-performance/fueling-your-
workout/protein-and-the-athlete
6. http://rehydrate.org/faq/what-is-dehydration.htm
7. Nancy Clarks Sports Nutrition Guidebook by Nancy Clark, MS, RD
8. http://www.eatright.org/resource/food/vitamins-and-supplements/types-of-vitamins-and-
nutrients/vitamin-needs-of-athletes
Thoughts and Ideas!
Thank you!