Cross County Sports Nutrition

Presented by: ALICIA FOGARTY MS, RD, CSSD, LDN

Prepared by: Alicia Fogarty MS, RD, CSSD, LDN, Kaitlyn Werner RD, LDN & Tricia Azra, RD, LDN
 Cross Country is….
• A physically demanding sport
because it requires muscular
endurance, agility, flexibility and
mental toughness.
• Conditioning + Nutrition = Peak
Performance
• PROPER NUTRITION can make you
a BETTER player by giving you an
edge. It can make the difference
between WINNING and losing.
Performance Nutrition Did you know that after a
workout your muscles are
DID YOU KNOW …. In a like sponges ready to absorb
the nutrients you lost? To
2 Hour do this and stop muscle
breakdown you need to
Workout: have a nutrition plan!

Use up all of your Sweat away 2 liters

stored muscle of body fluid Loose a days worth Break down
energy or Glycogen of sodium: 1600mg muscle cells and
red blood cells
 Unique Challenges for the High School Athlete
• 30% DO NOT Eat Breakfast - CMS possibly more due to schedule
• Rules against eating/drinking during school hours
• Most athletes go into practice on <1000 calories
• Athletes may go into practice in early stages of dehydration
• No extra food available (11+ hrs. on campus); often vending the only option
• Common for athletes to lose weight ~6-8 lbs. during sport season
• 35% report taking supplements to try to fix problem
• Calories after practice are heavy in fluid consumption

• So…how does this impact an athlete?

Reference: My Sports Dietitian

The problem with not fueling properly….
#1 FUEL UP! Keys to success
Meet your needs • Eat enough during your day to meet your
needs.
Quantity • Don’t skip or skimp on meals

• Less processed and fast foods.

• More nutrient dense foods
• 2 – 3 servings of fruits, veggies, and
Quality dairy/dairy alt. per day
• Sources of Omega – 3 foods

• Eat within an hour of getting up and

every 2 – 3 hours during the day.
• Have a snack pre-practice if you have
not eaten in >3 hours.
Timing • Eat a meal/snack within 30 minutes of
finishing workout.
#1 FUEL UP!
Carbohydrate = Fast Fuel
• Body’s #1 preferred choice for energy
• Required for physical and mental performance, especially high intensity
short burst activities.
• Fastest to digest
❑What foods contain CARBOHYDRATES?
Grains: pasta, rice, cereals, oatmeal, starchy vegetables (i.e. potato, sweet potato)
Fruits: all of them! Bananas, apples, grapes, melon, berries
Milk/Yogurt: milk, yogurt products, dairy alternatives (check protein/vitamin status)
-Good Source of Calcium and Vitamin D! Essential for athletic performance!
❑Each Meal at least ½ (or more) of the food you eat should be
carbohydrate based.
*Quick tip: Avoid high fiber foods or high fat carb choices on event day or before
a practice or game. They are slow to digest, can cause stomach issues while
exercising.
CARBOHYDRATES FUEL! FRUITS & VEGETABLES
Helps with decreasing post exercise inflammation! Hint – that’s muscle soreness!

All Fruits & Vegetables are good choices! Fruits 1 cup

Serving size:
Rich sources of phytonutrients, vitamins & minerals Banana, 1
=
Grapes, 1 cup one baseball
❑How many fruits per day?
Apple, 1
➢ 1 per meal or 3 per day (or more) 1oz of dried fruit
½ cup canned fruit
1 serving w/ meals
or 3 servings per day

Vegetables
❑How many vegetables per day? Serving size:
Salads, 1 cup
➢ 1 per meal 2 -3 per day (or more) Carrots, 1 cup
Broccoli, 1 cup
Raw Veg, 1 cup
Cooked Veg, ½ c
1 serving w/meals
or 3 servings per day
KEY NUTRIENTS

#1 FUEL UP!
Proteins Build & Repair
➢Builds & repairs muscle cells – especially important during the teen years.
➢Not a primary energy of source.
➢Fill ¼ or 25% of your plate with Protein.
➢ 20 – 30 grams per meal = about the size of a deck of cards
➢Spread protein throughout the day with meals or snacks.
➢Recover after training with 20grams of Protein + carbs
➢Eat enough in total calories each day to be sure that protein is being used for
building muscle mass.
➢20 grams before bed, milk (casein) based if your goal is weight/muscle building
➢Food sources: Beef, Chicken, Pork, Fish, Eggs, Nuts, Seeds, Beans, Nut
Butters, Dairy foods like Milk, Yogurt, and Cheese
KEY NUTRIENTS
#1 FUEL UP!
Fats = Slow Fuel
➢ Fat’s fuel, but it’s “slow fuel” for less intense activity.
➢ A secondary fuel source, released much slower than carbs.
➢ Fats are essential for vitamin absorption (Vitamin A, D, E, K,)
➢Certain kinds can decrease inflammation (muscle soreness)
➢Choose 3 servings of healthy fats each day.
➢Healthy Fats: Oils, Avocado, Nuts, Seeds, Fatty fish,
➢Avoid unhealthy fats = saturated fats & trans-fats
➢ Found in fried chicken, French fries, hamburgers, hot dogs, sausage,
biscuits, donuts, cookies, chips – essentially all fried foods and processed
foods high in fat.
 #2 RECOVER
✓Refuel – the key players to focus on!
❑ PROTEIN is essential to repair muscle fiber breakdown that occurred during exercise.
❑ CARBOHYDRATES are needed to restore energy in the form of glycogen in the muscles.
❑ FLUIDS & ELECTROLYTES are needed to rehydrate and replenish your losses from sweat.
DON’T MISS THE RECOVERY WINDOW!
15-30 minutes after exercise:
❑ Drink 16oz of water for every pound lost during
exercise.
❑ Eat both carbs and protein. 30 - 45g carbs + 20g
protein.
❑ Good choices: Chocolate milk, bananas, fruit cups,
yogurt smoothies, peanut butter & jelly sandwich.
2 hours after exercise:
❑ Eat a well balanced meal.
❑ 50-100g carbs + 20-40g protein.
❑ Good choices: Soup & sandwich, Grilled chicken &
rice, pasta with meat sauce. Include fruits/veggies!
#3 HYDRATE - Exercise Hydration
How do we lose water?
Your body naturally loses water each day:
• Breathing
• Sweat
• Using the Bathroom (feces and urine)
Things that make you lose water faster:
• Hot weather
• Sickness: Fever, Vomiting, Diarrhea
• Exercise & Sports
In Sweat we lose electrolytes also:
• Sodium
• Potassium
• Calcium
• Magnesium
Dehydration to 1% loss of body
weight has been shown to
decrease athletic performance
in youth athletes. (Jeukendrup, 2011).

For Example
150 # athlete – percentage
weight loss in pounds from
dehydration
1% loss = 1.5 pounds
2% loss = 3 pounds
4% loss = 6 pounds

Examples from Research:

2% dehydration
= 6 – 7% decreased performance
in 5 and 10K races
 HYDRATE
Your Muscle Are Thirsty
• Hydrate early in the day and often throughout the day.
• Dehydration of as little as 1 - 2% body mass can decrease muscular strength,
endurance, and anaerobic work capacity.
• Athletes who wait to drink until they are thirsty while exercising are already
dehydrated and performance is affected.
• All fluids count; water, milk, 100% juices, sports drinks, and, high fluid foods.
• Avoid sugary drinks, like soda and sweet tea, during training; poor absorption,
lacking electrolytes.
• Best fluids for hydrating during training/games: water and sports drinks.
• Check you urine color first thing in the morning: It should be light in color!
• Monitor how often you visit the restroom, ideally more than 4 - 5 x per day.
• Quick Tip – Bring a water bottle to school with you!
 #3 HYDRATE Exercise Hydration
Hydration is essential for performance. Maintaining hydration throughout exercise is key.
Replenishing fluids and electrolytes lost after exercise helps prepare you for your next session.
GOALS: HYDRATE EARLY AND OFTEN
1. Early am: Drink 20oz in the am.
2. During the Day: Bring your fluids with you.
3. 2 hours before event: drink 20oz of fluid.
4. 30 minutes before event: drink 4-8oz of fluid.
5. Every 20 minutes during activity: drink 4oz of fluid.
6. Rehydrate after workout drink 3 cups fluid for each pound lost while
exercising.
Best Drink Options:
❑ 1 hour or less of activity: Water is fine
❑ > 60-90 minutes of activity: Water and Sports Drinks with less than 18g
total carbohydrate/8oz serving.
❑ Avoid Sodas and Caffeine drinks, delay absorption of fluids causing
cramps/nausea.
 • Don’t Skip/Skimp on Meals and
Do you cramp Exercise
eat scheduled meals/snacks Other Tips for
• Consider sports beverage with Preventing Cramping
during Intensity carb. and electrolytes during 1. Proper fitness level
exercise? Causing exercise lasting >60 minutes
• During exercise, consider an easy
can help with
Fatigue to digest snack if working hard decreasing muscle
with history of cramping. fatigue.
Nutrition Tips 2. Stretch properly,
work with your
• Drink beverages during day athletic trainer.
consistently, bring water bottle 3. What about pickle
Hydration with you.
juice? Research
Issues • Continue to hydrate on
shows for some
schedule before and during
exercise. reason highly salty
foods might help
disrupt the messages
in the brain, so while
• Consume a diet rich in
electrolytes. it might help, its not
• Fruits, veggies, dairy, whole the only way or
Electrolyte grains, nuts/seeds. reliable.
Imbalance • Use an electrolyte beverage
right before or during exercise.
Girls nutrition needs during sports:
• Essential for fueling workouts • Highest point for calcium needs
and school. are between ages 9 – 18 years old.
• Nutrient needs higher • Milk intake declines as sugar
• Skipping meals or “dieting” = beverages increase = low
not enough nutrition for sports Meeting Getting calcium/Vit D intake.
total enough • Essential for bone health
calorie and calcium
nutrient and
needs vitamin D

How much
Iron needs
exercise
are higher
you do per
*
week
• Increased iron usage with • The more you exercise the more
developing muscle and intense nutrition you need
exercise • If you are exercising >15 hours per
• Monthly losses week and you have gotten your
period, make sure it is fairly regular.
Iron deficiency anemia
• Endurance athletes, especially female distance runners, have
been identified as being at risk for developing iron deficiency.
• Iron deficiency anemia is a condition of having a low red
blood cell count, or low quantity of hemoglobin and
diminishes the capacity of the blood to carry oxygen.
• Causes - inadequate diet, menstruation, and intense exercise
• Symptoms – Sleepiness and fatigue (outside of normal), poor
concentration, moodiness or irritability, always feeling cold,
weakness, fast or irregular heartbeat, chewing on non-
nutritive food like ice, brittle nails and hair, or decrease in
athletic performance
• Assessment – consider having your athletes labs checked
prior to the season starting. If you are concerned about
symptoms, get labs rechecked with their pediatrician. If
diagnosed with anemia, discuss recheck plan with goal of at
least every three months. Do not supplement without
proper testing.
Iron in our foods
• Training increases the demand Heme Non-heme
placed on the body’s iron stores Clams, Oysters, Enriched breakfast cereals
but depending on the athlete Shrimp and pasta
and current levels, it is possible
Beef Beans – kidney beans,
to maintain and improve iron
chickpeas
stores through planning food
choices. Turkey Dates, prunes, apricots
• Heme iron (found in animal Liver Green, leafy vegetables
products) has the highest iron (spinach, kale)
levels and is absorbed better
• Non-heme iron (found in non- Sardines Blackstrap molasses
animal products) is lower in iron Pumpkin seeds, brazil nuts
and isn’t absorbed quite as well

• Paring high Vitamin C foods with Tofu

high iron foods helps improve
absorption.
 #4 - REPEAT!
• Make everyday count.
• Performance Nutrition works best when practiced daily.
• Achieving results is a process and each day is an opportunity
to make progress and maximize results.

“Good Eating Habits “Bad Eating Habits

can make a can make a
Good athlete Great” Great athlete Good”
 Training Day: Breakfast Foods
Build a better breakfast: 1-2-3 !
Step 1: Pick a Healthy Carbohydrate Step 2: Pick a Protein and Step 3: Pick Fruit or
Healthy Fat (at least 20 g Veggies! (Or Both)
protein)

Tricia Azra, RD, LDN

 Training Day: Lunch Planning Guide
In 4 Easy Steps!
Step 1: Pick a Grain & Step 2: Pick Fruits and Step 3: Pick a Side
Protein(20 – 30 grams protein) Veggies

Step 4: Hydrate!

Tricia Azra, RD, LDN

 Pre-Training Snacks- Pack It! Carbs & Protein
1 – 1 ½ hours pre exercise - these are examples of choices – you may need more or a combo of choices
• 30g of carbohydrates.
Choose light easy to
digest
carbohydrates(low fat
& fiber), 10 grams or
protein or less.
• Pack easy snacks that
don’t spoil.
• Good choices:
Sports drinks,
juice, fruits, jelly
sandwich, or a
handful of
pretzels.

• Drink 8-16oz of fluids

 During Training Fuel
• If you’re training longer than an hour, you’ll need 30-
60 grams of carbohydrates per hour of exercise to
maintain and boost your energy levels
• Good Choices: Sports drinks, gels, animal crackers,
pretzels, applesauce pouches, bananas, orange slices
• Drink 4-8oz of water or sports drinks every 15-20
minutes of exercise
• Experiment with foods and fluids prior to
performance for tolerance.
• Fueling and Hydrating opportunities: can occur
during breaks in training or bring items with you.
 <30-1 HOUR, POST-EXERCISE RECOVERY
Goals: Maximize replenishment and rebuilding of muscle cells for quicker recovery time.
❑ PROTEIN is necessary for recovery and rebuilding of muscle tissue.
❑ CARBOHYDRATES are needed to restore glycogen/glucose in the muscles.
❑ FLUID & ELECTROLYTES are needed to rehydrate

<30-1hour after exercise: 16oz Fluids/pound lost + 15 - 25g+ Protein + 30g+ Carbs - examples

OR OR

2 hours after exercise: Fluids + 20 - 30g Protein + 50g+ Carbs - examples

OR OR
 Race Day Food List .

Goal is to choose foods that are lower in fat and fiber and know are well tolerated.
Less than 1 hour before event(s): 2 hours or more: Entrée ideas
• Sports Drinks, water • Eat a small high carb meal, include lean
• Fresh Fruit: Bananas, grapes, melon, protein and well tolerated fruits,
orange slices veggies, and dairy
• Sub sandwich with lean meats and cheese
• Applesauce • PB and J
• White bread, bagels, or crackers with • Grilled chicken sandwich
honey or jam • Pasta with tomato sauce and lean
meatballs
• Pretzels • Lean meat with baked or sweet potato
• Granola bars
• Graham Crackers
• Animal Crackers

Created by Tricia Azra, RD, LDN

Alicia Fogarty MS, RD, CSSD, LDN
704-667-2575
Alicia.Fogarty@AtriumHealth.org
Fuel MY Sport @AliciaFogartyRD