Top 8 Nutrition Heather Pitschka, RD, CPT Strategies for Fueling - - PowerPoint PPT Presentation

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Top 8 Nutrition Heather Pitschka, RD, CPT Strategies for Fueling - - PowerPoint PPT Presentation

Feb 20, 2023 230 likes •1.02k views

4/25/19 Top 8 Nutrition Heather Pitschka, RD, CPT Strategies for Fueling Soccer Players Nutrition for Soccer Players Eat Breakfast Every Day Come Back to Earth Eat a Rainbow 4 - 6 Meals Daily Eat Healthy Fats Stay

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4/25/19

Top 8 Nutrition Strategies for Fueling Soccer Players

Heather Pitschka, RD, CPT

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Nutrition for Soccer Players

■ Eat Breakfast Every Day ■ Come Back to Earth ■ Eat a Rainbow ■ Eat Healthy Fats ❖ 4 - 6 Meals Daily ❖ Stay Hydrated ❖ Don’t Waste Your Workout ❖ Sleep

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Eat Breakfast Every Day

■ 2 Hard-boiled eggs, banana, glass of milk ■ 2 cups Raisin Bran, milk, 1/4 cup almonds ■ Peanut butter on toast, yogurt and berries ■ Omelette with onions/peppers/tomatoes, whole wheat toast ■ Leftover chicken, potatoes, vegetables

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Come Back to Earth

■ Pop-tart VS Oatmeal and Berries ■ Fruit snacks with 100% vitamin C VS Orange (or kiwi, strawberries) ■ Chips VS Nuts

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Eat a Rainbow

Color Benefit Examples Red Heart Strawberries, Tomatoes Orange/Yellow Eyes Mango, Sweet Potatoes Green Anti-cancer Kiwi, Broccoli Blue/Purple Heart Grapes, Eggplant White/Brown Antibacterial Garlic, onions

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Eat Healthy Fats

■ Best Sources: – Salmon (other fish) – Walnuts, almonds, other nuts – Olive oil and flaxseed oil

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4 - 6 Meals Daily

■ Fuel before morning training ■ Breakfast ■ Lunch ■ Pre-practice snack ■ Post-workout recovery ■ Dinner ■ Bedtime

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Stay Hydrated

■ 2-3 hours before exercise: drink

17-20 ounces

■ 10-20 minutes before exercise:

7-10 ounces

❖ During exercise: 3-6 ounces

every 20 minutes

❖ Post-exercise: drink 24 ounces

for every pound of body weight lost

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Don’t Waste Your Workout

Refuel with 4-1 ratio of carbohydrate-to-protein within 30 minutes. Eat a balanced meal within 2 hours.

❖ Examples: ❖ Chocolate Milk ❖ Large apple with 2 tablespoons

peanut butter

❖ Trail mix (1/3 cup nuts, 1/2 cup

pretzels, 1/cup raisins)

❖ 10 crackers with 1 ounce cheese

(or meat/1 egg) with cherry tomatoes

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Sleep

■ Aim for 9 hours ■ Lack of sleep leads to: – Reduced performance – Poor decision-making ability – Reduced immune function

❖ Strategies to help get enough sleep: ❖ Limit caffeine ❖ Don’t go to bed hungry ❖ Don’t smoke/don’t drink alcohol ❖ Include 1 hour of “wind-down” time ❖ Read, soft music, talk with family ❖ No screens (TV, computer, phone) ❖ Make room comfortable ❖ Dark, clean, cool temperature

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Heather Pitschka, RD, CPT hpitschka@yahoo.com

Questions?

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  • Who I am
  • What I am about
  • The purpose and focus of strength training
  • What we will focus on
  • Our hopeful outcome
  • Questions???
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  • Time and space
  • In the eyes of the Minnesota State High School

League you are always on the clock.

  • During the season
  • During the off season
  • During breaks
  • In Minnesota, across the US and across borders
  • Social Media
  • As a current or potential member of the Duluth

East soccer team you are always held to the highest standard

  • We are different, we are greyhounds, this means that

people will try to bring us down.

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  • The Duluth Police and High School talk
  • You have 48 hours to self report violations
  • To me (girls) or Corey (boys) or Shawn Roed

(athletic director)

  • Self reporting lowers your penalty
  • First offense-
  • 2 week suspension or two contests-

whichever is greater. IF you self report

  • 3 week suspension or three contests-

whichever is greater if you don’t report

  • Second offense-
  • 6 contests or 3 weeks whichever is

greater if reported

  • 8 contests or 4 weeks whichever is

greater if not reported

  • Third offense-
  • 12 weeks or 12 contests
  • Soccer is about a 10 week season
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  • Your team is put in a bad situation
  • No guarantee you will get your spot back
  • College athletics
  • Letters of recommendation- I won’t do it
  • Obviously there are health consequences

which we will go over in a slide.

  • You will or have been in situations where these substances

are present.

  • When/If this happens you need to get yourself out and get

your teammates out.

  • You are guilty by association- Facebook, Insta, Snap, etc
  • Tell your “friends”- I can’t be here, if I am around this stuff I

can be found athletically ineligible.

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SUBSTANCE USE & ABUSE PREVETION

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TRUE OR FALSE?

Nicotine is a toxic chemical.

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TRUE

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TRUE OR FALSE?

There are no serious health illnesses associated with vaping.

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FALSE

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TRUE OR FALSE

There are over 35 cases of reported seizures related to vaping.

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TRUE

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TRUE OR FALSE?

Sharing an e-cigarette can decrease your odds of catching a cold or viruses because it increases your immunity.

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FALSE

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TRUE OR FALSE?

There is 1 pack of cigarettes’ worth of nicotine in one pod of Juul.

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FALSE

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TRUE OR FALSE?

Tobacco use remains the single largest preventable cause of death and disease in the United States.

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TRUE

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LET’S TALK ABOUT TOBACCO

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E-cigarettes

E-Cigars

E-cigs

Mods

Tank Systems

E-hookahs

Hookah Pens

E-pipes

VAPE PENS

Electronic Nicotine Delivery Systems (ENDS)

Vaping

Vapes

Smokeless Tobacco

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Youth Cigarette Use

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WHY A DECREASE?

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WHY A DECREASE?

Because we know the short term & long term _____________of smoking

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WHY A DECREASE?

Because we know the short term & long term CONSEQUENCE of smoking

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CANCER

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CANCER HEART DISEASE

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CANCER HEART DISEASE

RESPIRATORY COMPLICATIONS

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CANCER HEART DISEASE

RESPIRATORY COMPLICATIONS

DENTAL PROBLEMS

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CANCER HEART DISEASE

RESPIRATORY COMPLICATIONS

DENTAL PROBLEMS ADDICTION

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Youth Cigarette Use

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Youth E-cigarette Use

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Youth th E-Cigare igarette tte Us Use

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“There’s only X% nicotine”

“I only do it for the flavoring, I don’t use nicotine so technically I can’t get in trouble”

“Aren’t they safer/health healthie ier than cigarettes?!”

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“There’s only 3% nicotine”

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“There’s only X% nicotine”

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“There’s only X% nicotine”

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“There’s only X% nicotine”

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“Aren’t they safer/health healthie ier than cigarettes?!”

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“Aren’t they safer/health healthie ier than cigarettes?!”

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“Aren’t they safer/health healthie ier than cigarettes?!”

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“Aren’t they safer/health healthie ier than cigarettes?!”

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“Aren’t they safer/health healthie ier than cigarettes?!”

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“Aren’t they safer/health healthie ier than cigarettes?!”

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“Aren’t they safer/health healthie ier than cigarettes?!”

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“Aren’t they safer/health healthie ier than cigarettes?!”

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“Aren’t they safer/health healthie ier than cigarettes?!”

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“Aren’t they safer/health healthie ier than cigarettes?!”

SAFER = SAFE & HARMLESS

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“Aren’t they safer/health healthie ier than cigarettes?!”

SAFER = SAFE & HARMLESS

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“Aren’t they safer/health healthie ier than cigarettes?!”

FASTER = FAST

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“I only do it for the flavoring, I don’t use nicot cotine e so technically I can’t get in trouble”

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“I only do it for the flavoring, I don’t use nicot cotine e so technically I can’t get in trouble”

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“I only do it for the flavoring, I don’t use nicot cotine e so technically I can’t get in trouble”

ULTRAFINE PARTICALS NICKEL TIN LEAD DIACETYL PROPYLENE GLYCOL AEROSOL NICOTINE

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No No amount of nicotine is safe for youth

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Nicotine can harm the developing ad adol

  • lesce

escent nt br brai ain. n.

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Nicotine is highly ghly addictive

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Young people who use e-cigarettes may be more re likely ely to smoke cigarettes in the future

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Using nicotine in adolescence may also increase risk for fut uture ure ad addi diction ction to other drugs.

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RISK VS REWARD

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GET ALL THE FACTS

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DON’T PUT YOUR HEALTH IN SOMEONE ELSES HANDS

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YOU DON’T HAVE TO FLIP THE COIN

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DON’T PUT YOUR HEALTH IN SOMEONE ELSES HANDS

YOU DON’T HAVE TO FLIP THE COIN

GET ALL THE FACTS

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RISK VS REWARD

Poor Academic Performance Kicked Off Teams Loose a scholarship Health Complications Lose accountability among team Lost friendships Mood Changes Loss of trust

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RISK VS REWARD

Not

  • thing

ng Bad Happene pened Poor Academic Performance Kicked Off Teams Loose a scholarship Health Complications Lose accountability among team Lost friendships Mood Changes Loss of trust

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DON’T PUT YOUR HEALTH IN SOMEONE ELSES HANDS

YOU DON’T HAVE TO FLIP THE COIN

GET ALL THE FACTS

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THANK YOU!

TAY L O U R B L A K E M A N – A M E R I C A N L U N G A S S O C I AT I O N A L I R A N D A L L – S T. L O U I S C O U N T Y P U B L I C H E A LT H