FUEL FOR SPORT: Eating for Women's Basketball
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FUEL FOR SPORT:
Eating for Women’s Basketball
Jennifer Sygo, M.Sc., RD
Registered Dietitian and Sports Nutritionist, Cleveland Clinic Canada
Nutrition Columnist, National Post
Service Provider, Canadian Sport Institute Ontario and Coaching
Association of Canada
Your Top Sport Nutrition Questions –
Answered!
• What should I eat every day?
• What should I eat before practice or games?
• How much do I need to drink, and do sports
drinks work?
• What should I eat after a practice or
game?
• What sorts of foods should I eat on
the road?
Question #1: Eating for Energy • A balanced snack should contain a protein food and a carbohydrate food. Which of the following is NOT a balanced snack?
A) Orange juice and
whole wheat toast C) Nuts and an apple
D) Hard-boiled egg
B) Yogurt with berries and veggie sticks
Answer
A) Whole wheat toast and juice (10 points)
What are some other protein foods?
What are some other carbohydrate foods?
Nutrition 101
• Energy (calories) derived from three sources:
– Carbohydrates (4 kcal/g)
• Short –term energy used during high intensity physical
activity
– Protein (4 kcal/g)
• Used for recovery, building/rebuilding muscles
• Not usually an energy source during activity
– Fat (9 kcal/g)
• Long-term energy used during lower intensity activity
What Should I Eat Every Day?
• To sustain energy & muscle mass, should eat
regularly throughout the day
– Eat every ~2.5-4 hours (no more than 4 hours
without eating)
– Eating 5-6 times per day (i.e. planned snacks
between breakfast, lunch, dinner)
– Need to also plan for recovery snack
– Ideal snacks: combine protein & carbs for lasting
energy & fullness
Sample Snacks • Yogurt & fruit • English muffin & cheese • Cottage cheese & fruit • Tuna & crackers • PB/almond butter & • Almonds/nuts & apple/banana/celery apple/fruit • Cheese & crackers • Cereal/oatmeal & milk • Nuts/soy nuts & dried • Hard-boiled egg & fruit (trail mix) toast/crackers • Hummus & pita • Fruit & yogurt smoothie
Healthy Eating
• General guidelines:
– Choose whole fruit and veggies over juice more often;
juice is not the same, nutritionally, as whole fruit/veg!
– Aim for min. 2-3 fruits (fist-sized) and 3-4 veggies (1/2 cup
chopped or 1 cup leafy) per day
– Choose healthy fats (e.g. salmon, olive oil, nuts, seeds)
over unhealthy fats (e.g. foods with trans fats, butter,
cream, fatty cuts of red meat) more often
– Choose brown rice & 100% whole grain/whole wheat more
often than white rice, refined/”enriched” wheat
Question#2: What Should I Eat Before Practice? • Sara has a 7 am practice. She woke at 6:15 am, but feels sick to his stomach and doesn’t feel like eating. What should she do?
Options A) Nothing. It’s better to practice on an empty stomach than to feel sick. She can grab a sandwich or an energy bar after practice B) Raisin Bran cereal with milk; water C) ½ a whole wheat bagel and water D) A hard-boiled egg, a slice of cheese, and water
Answer (10 points) C) ½ whole wheat bagel and water EXPLANATION • Carbs (grains, cereal, potatoes, crackers, fruit, etc.) fuel your sport, and are your best bet before practice/game • But too much fibre (Raisin Bran) can cause stomach upset • No eating for 12 hours = starvation for your body, poor performance
Question #3: What Should I Eat Before a Game? • Jamie has a game at 5 pm. She had lunch at noon, but is hungry now at the end of the school day (3:15). What should she eat?
Options A) Nothing B) Banana C) Protein shake made with 1 scoop protein powder and water D) Turkey sandwich on whole wheat
Answer (10 points) D) Turkey sandwich on whole wheat EXPLANATION • Focus on carbs for fuel • Since more than an hour before activity, add some protein to help keep you feeling full, keep blood sugar from crashing • But carbs only (banana) = crash
Eating Before Practice/Game
What you should eat depends on when your activity starts
CARBS
PROTEIN
FAT
3 hr 2 hr 1 hr START!
Time before activityWhat Should I Eat Before
Practice/Game: Summary
• Should eat within max 4 hr before start
• Mostly carbs
– Longer time beforehand (0.5-3 hours) should be
starchy/ “slow burn” carbs
• E.g. whole wheat bread/pita/bagel/pasta, rice/quinoa,
oatmeal, cereal, potato/sw. potato
– Shorter time (What Should I Eat Before
Practice/Game: Summary
• Should also include some protein for fullness if
more than 1/2 hour before
– E.g. cereal with milk, toast with pb, banana with
yogurt, bagel with cheese, rice with chicken, bread
with tuna
• As activity nears, decrease fat, fibre, sugar
– E.g. avoid burgers, fries, pizza, bacon, chips, bran
cereals and muffins, beans, candy, sports drinks,
cookies, chocolate bars, etc.Sample Pre-Practice/Game Meals
Time Before Carb Source (min 60 g carbs) Protein Source
3-4 hours 1-2 cups rice (60-120 g) Palmful of chicken/turkey
Large wrap (60 g) + 1 cup 2 eggs
grapes (20 g)
1.5 cups cereal (30-40 g) + 1 cup milk/soy beverage
sliced banana (20 g) + 2 Tbsp. peanut butter
1.5 c oatmeal w/ dried fruit 1 c. milk/soy bev., nuts
1 hour 1-2 slices toast (20-40 g) 1-2 Tbsp. peanut butter
1 banana (20 g) 175 g yogurt
4-6 saltine crackers 1 oz. (30 g) cheese
½ cup dry cereal, fruit Small handful of nuts or
(raisins) seedsEating: Night Before a Game • Plan a high carbohydrate meal MADE FROM FAMILIAR FOODS that also includes lean protein and lots of fluids • E.g. – Stir-fry with rice, chicken, veggies – Pasta with meat sauce, veggies – Potato or sweet potato with meat and veggies – Pizza with 1 meat and 2 veggies – Bagel with eggs or tuna and veggie sticks – French toast with fruit – Sub with chicken/turkey/ham/roast beef
Question #4:
What Should I Drink?
• Megan is participating in a basketball training
camp. Practices are long, and the weather is
hot. What would be her best drink choice?Options A) Water B) Diluted orange juice C) Gatorade D) Vitamin Water
Answer (10 points) C) Gatorade EXPLANATION • Sports drinks with 4-7% carbs (i.e. 4-7 g carbs/100 ml) are best for activity more than an hour, when hot out, or multiple practices or games in one day • Key components: sugar, salt (sodium) – electrolytes (vitamin water = no sodium)
What Should I Drink: Summary
• Used to give specific guidelines
• Now: recommend you hydrate well before
practice or game:
– Try 2 cups (500 ml) 2 hours before, and 1 cup (250
ml) 1 hour before
• But instead of exact numbers, try weighing
yourself before and after
– Goal: lose less than 2% of body weight (= 3 lbs on
150 lb person)Question #5: What Should I Eat After
Practice/Games?
• Tasha just finished a game at 9 pm. She has her
next game is at 9:30 am. What should she eat
right after her night game?Options A) Gatorade B) Banana C) Handful of almonds and an apple D) Yogurt smoothie
Answer (10 points) D) Yogurt smoothie EXPLANATION • For recovery, best bet is mostly carbs, along with some protein (15-20 g) within 15-30 min of finishing activity • Keep fat to a minimum (slows digestion) • Then have regular meal within 2 hours (if time); or snack on higher carb snacks until next game
Question #6
• To be healthy, we should try to eat less than 5
teaspoons (or 20 grams) of added sugar per
day. Which of the following foods contains
the most sugar?
1 teaspoon = 4 grams of sugarOptions A. Medium hot chocolate from Tim Horton’s B. Can of cola C. Small DQ Blizzard D. Small McDonald’s milkshake
Answers A. Medium hot chocolate from Tim’s: 49 grams = 12 ¼ tsp B. Can of cola: 42 grams = 10.5 tsp C. Small DQ Blizzard: 61 grams = 15 ¼ tsp D. Small McDonald’s milkshake: 77 grams = 19 ¾ tsp
What Should I Eat on the Road?
Tournaments: Sample Food Bag
Try to include at least 2-3 items from each column:
Protein Foods: Carbohydrate Foods
• Sandwich or wrap with • Banana or other fruit (any
chicken, turkey, ham, etc. kind, as long as convenient)
• Drinkable yogurt (Yop) • Granola bar (e.g. Nature
• Sports bar with 7-10 g Valley)
protein, 20-40 g carbs • Bagel or pita
• Trail mix with cereal, • Pretzels or saltine crackers
nuts/seeds/soy nuts, dried • Sports drink (e.g. Gatorade)
fruit
• Chocolate milk
• Protein shakeSample Travel Meals
• Sample meals – to eat quickly or keep cold:
– Leftover grilled chicken in whole wheat pita with lettuce
and mixed peppers
– Turkey or roast beef sandwich with cheese on whole grain
bread
– Scrambled egg, tomato, and avocado on whole wheat
wrap
– Spinach salad with tuna, salmon, or hard-boiled egg with
chick peas, cherry tomatoes
– Carnation Instant Breakfast or protein powder and
milk/soy beverage, bananaSample Travel Snacks
Eat first (< 2 hrs) Save for later (> 2 hrs)
Cheese (brick, Mini Babybel, Peanut/almond butter on
cheese strings, etc.) & celery or banana
whole grain crackers 23 almonds (1 ounce) and
Yogurt/Greek yogurt, fruit, piece of fruit (e.g. apple)
granola Trail mix (pumpkin seeds,
Hard-boiled egg and whole cranberries, Kashi GoLean;
grain crackers or almonds, raisins,
Mini container of cottage Cheerios, etc.)
cheese and fruit (fruit cup if PowerBar, LunaBar, etc. (~200
necessary) calories, >7 grams protein)
Hummus and whole wheat Larabar, Kashi, Simply Bar, All-
pita Bran Bar and handful of
nuts or seedsSample Travel Meals
• Longer travel (no cooler)
– Peanut butter and banana sandwich on
whole wheat
– Mini can of flavoured tuna on whole
wheat wrap, bagel, or whole grain
cracker (e.g. Lavash crackers)
– Energy bar (e.g. PowerBar) and a piece of
fruit
– Protein powder (mix with water) and a
piece of fruitSummary: Fuel Sources
TIME CARBS PROTEIN FAT
Pre: Night High Moderate Moderate
before
Pre: 3-4 hrs High Moderate Low
before
Pre: 1 hr before Moderate Low/none Low/none
(if needed)
During Moderate (if None None
longer than 1
hr)
Post: 15-30 min Moderate/high Low/moderate Low/none
Post: 2 hrs High Moderate LowTHANK YOU! jsygo@rogers.com www.jennifersygo.com Twitter: @JenniferSygo www.nationalpost.com www.clevelandclinic.ca
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