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NEDA TOOLKIT for Coaches and Trainers Coach’s guide to sports nutrition By  Andrea Kurilla, RD, LD, MPH and Marcia Herrin, EdD, MPH, RD Coaches play an influential role in the way his or her athletes think about nutrition, body weight and the way they eat. When presenting nutritional messages avoid judgmental statements such as “good” or “bad” food. Emphasize that “all foods fit!” Athletes should never restrict their eating or be advised to eat only low-fat or fat-free foods, count their calories or lose weight. Keep information simple and remind athletes that proper nutrition is intended to support the body’s basic physical needs, prevent illness and injury, speed recovery between workouts, maintain a healthy body weight and composition and improve performance. Nutrition for physical activity Athletes do not always experience the hunger cues telling them to consume enough calories to compensate for their level of exercise. Remind athletes that: • They must have at least three meals and supportive snacks throughout the day. A pre- event meal is recommended 3-4 hours before the event and a small snack can be consumed within an hour before exercise. Many athletes do best with three meals and three snacks a day. • Glycogen is the stored form of energy and primary fuel of muscles during intense activity. The body makes glycogen from carbohydrates found in foods such as complex carbohydrates (e.g., breads, bagels, granola bars), calcium- rich foods (e.g., milk, yogurt, calcium-fortified orange juice), and fruits. • Food choices before and after activity need to be tailored to individual tolerances. Eating before practice/competition • Athletes need to remember that food and drink consumed before exercise is a source of readily available energy. Performance is compromised when energy stores are low. • Recommend that an hour before exercise, athletes eat a snack that is primarily carbohydrate (grain, fruit or dairy) but also includes a small amount of protein, and that they drink at least 7-16 oz. of water, juice or sports drink. Eating after practice/competition • After exercise, muscle and liver glycogen stores need to be replenished in order to repair and provide energy for future exercise. A post- event snack should be consumed within 30 minutes of the activity, if possible, followed by recovery snacks and meals for 4-6 hours to replenish glycogen stores. • Adding protein after exercise helps repair muscle, particularly after high-intensity exercise. • Repairing muscle and restoring glycogen is most important when athletes have more than one training session per day or the next training session is within eight hours. Snack ideas for before and after practice/ competition The pre-event and post-event meal and snack should be rich in carbohydrates. Some athletes may benefit from a small amount of protein as well. Snack ideas: • Bagel or toast with peanut butter (honey or jam can be added on top of but not as a substitute for the peanut butter) • ½ cup oatmeal with milk or nuts • Yogurt with fruit • 1-2 cups chocolate milk • Granola or energy bar containing nuts, if possible • Yogurt and granola • Dried fruit and nuts mix Meal ideas: • Pasta with meat or meat sauce • Peanut butter and jelly sandwich Hydration Adequate hydration is critical for cooling the body and maintaining normal physiological functions. Our bodies are more physically stressed during exercise, and impaired performance (i.e. decreased heart pumping capacity, slowed pace, less endurance) may result. Hydration can counter these impairments. Page  | 26