Weight Gain Weight Loss in Athletes The Right Way

Weight Gain/Weight Loss in Athletes: The Right Way Amy Goodson, MS, RD, CSSD, LD Ben Hogan Sports Medicine Sports Dietitian Dallas Cowboys Texas Rangers TCU Athletics amygoodson@texashealth. org 817. 250. 7512

Outline ¡ ¡ ¡ Determine what is Appropriate for you Energy Needs Quick Review on Macronutrients Healthy Weight Gain Healthy Weight Loss Stay Healthy during the Holdays

Sports Nutrition for Weight Gain & Weight Loss ¡ ¡ Improves performance both in competing and in training Proper sports nutrition provides energy for activity & promotes recovery after exercise Proper nutrition promotes good recovery Proper nutrition can help change body composition l l Decrease body fat, increase lean mass Lose weight/gain weight

Determining What is Appropriate ¡ Weight l l l ¡ Not the best indicator for competitive athletes Male: 106# for 5 feet and 6# for every inch Female: 100# for 5 feet and 5# for every inch Body Fat (American Council on Exercise) l Classification Essential Fat Athletes Fitness Acceptable Obese Women 10 -12% 14 -20% 21 -24% 25 -31% 32% plus Men 2 -4% 6 -13% 14 -17% 18 -25% plus

Determining Energy Needs ¡ ¡ ¡ Resting Metabolic Rate Determining Activity Factor Weight Gain/Weight Loss – 1# per week l l Weight gain = +500 calories Weight loss = - 500 calories

Factors Effecting Energy Needs & Intake ¡ ¡ ¡ ¡ ¡ Growth Elevated metabolisms (for boys typically) Extreme leanness (for boys typically) Puberty/hormone fluctuations (both) Under or over-reporting food intake Schedule Practice times Multiple sport practices Knowledge Availability

Quick Review: Carbohydrates ¡ ¡ Purpose: Body’s “choice” for energy; primary energy contributor during exercise Types of carbohydrates: simple & complex l l ¡ ¡ ¡ Simple: jelly, cookies, hard candy, juice Complex: bread, pasta, cereal, bagels Whole grains and wheat products Fruits Vegetables Dairy products Sports drinks/gels/goos/blocks

Quick Review: Protein ¡ Purpose: Build/repair muscles, hair/nail growth, boosts immunity, RBC production ¡ Lean meat l l ¡ ¡ Eggs and egg whites Low-fat dairy products l ¡ ¡ Chicken, turkey, lean ham, lean red meat, fish, tuna, turkey bacon and turkey sausage Take the skin off of meat Milk, cheese, yogurt, cottage cheese Whey protein powders and smoothies/shakes made with it…whey protein absorbs very quickly Nuts, seeds, peanut butter have some protein

Quick Review: Fat ¡ Saturated Fats: “Bad Fats” l ¡ Fried foods, pastries/baked goods, creamy foods Unsaturated Fats: “Good Fats” l l Peanut butter, almond butter, nuts, seeds Olive oil and Canola Oil Avocado Flaxseed or flaxseed oil ¡ Can buy milled, as oil, or in breads and cereals Fats in fish like salmon Remember that you get some fat in dairy products, meats, whole eggs, and energy bars/shakes

Healthy Weight Gain ¡ ¡ Eat 6 -8 meals/day Do not skip breakfast; guys trying to gain weight typically need 700 -900 calories in the morning l ¡ ¡ Drink 2% milk and/or juice with meals Eat: a 30 -min pre-exercise snack, every hour during exercise, and immediately post-exercise l ¡ ¡ Post exercise eat w/i 30 minutes and again w/i 2 hours Eat a high-calorie meal or shake right before bed l ¡ Can eat and go back to bed if they have to Shake is a good choice Make high-calorie food exchanges Consistency!!!

High Calorie Food Exchanges ¡ Choose: Instead of: ¡ Bagel/Thick rolls Waffles Granola Peanut butter Nuts Trail Mix 2% milk Sautéed vegetables Milk/juice at meals Sports drink at practice Bread Toast Cereal Butter or jelly Candy Granola bar Skim milk Steamed vegetables Water ¡ ¡ ¡ ¡ ¡

Healthy Weight Gain Foods

Weight Gain Food Ideas ¡ ¡ ¡ ¡ ¡ Add 2 Tbs. peanut butter, honey & brown sugar to oatmeal Add peanut butter & honey to waffles, pancakes, toast, & bagels Add low-fat granola to cereal, oatmeal, or yogurt, trail mix Put nuts on salad, tuna, in cereal & trail mix High calorie trail mix = high calorie cereal, granola, nuts, dried fruit, & M&M’s Mix high-calorie protein powder with 2% milk Drink Boost Plus or Ensure Plus between meals Drink & make shakes with low-fat chocolate milk Eat a PBJ sandwich as a “dessert” post meals

Weight Gain Food Ideas ¡ ¡ High calorie shakes are great for guys; get in lots of nutrition Common “safe” shake powders l ¡ Muscle Milk Collegiate, Met-Rx Collegiate, EAS Myoplex Deluxe, Massive Whey Gain, Regular whey protein powders Blending shakes l l Mix 2 -4 scoops high calorie powder w/16 -20 oz 2 % milk Other things to blend in ¡ ¡ Peanut butter, honey, chocolate syrup, ice cream, yogurt Best time to drink shakes l l Once during daytime Right before bed

Weight Loss/Leaning Out ¡ ¡ Eat small meals often… 5 -7 times/day Don’t skip meals & eat smaller portions at meals l ¡ ¡ ¡ Eat quality, healthy foods combining complex carbohydrates, lean protein, & healthy fat at each meal & snack and lots of water Eat more carbohydrates in the morning, daytime, & around exercise. Eat a smaller quantity at dinner & late at night; use the fist rule at dinner Watch high calorie fluids l ¡ Fist Rule for carbs, Palm Rule for meats, and Plate Rule Sodas, sweet tea, juice, Gatorade (only at practice) Avoid refined carbohydrates, fried food, alcohol, high fat foods, baked goods/pastries/doughnuts, creamy sauces/spreads/dips

Choosing Quality Calories ¡ Quality Not Quality -Oatmeal -Whole wheat bagel -Whole wheat crackers -Egg white omelet & 2 pc. WW toast -Energy Bar & fruit -Grilled chicken, brown rice, green veggies -Salad w/lean turkey, nuts, fruit, & wheat toast -Low fat yogurt w/fruit -Peanut butter crackers Pop-tarts, Corn Flakes Croissant Chips or fries Egg & sausage biscuit Candy bar & Coke Creamy alfredo chicken pasta & breadstick Sweet & Sour chicken stir fry w/fried rice Ice cream w/topping Cheez-its or cookies

Healthy Weight Loss

Stay Healthy During Holidays ¡ ¡ Don’t skip meals when you get busy with shopping or running errands When eating on the run: l l ¡ Order a grilled chicken sandwich, wrap or salad & get the sauce on the side Sub a salad, fruit cup, yogurt parfait or carton of milk for French fries Keep Training & Refueling l l Consuming protein post-workout keeps lean muscle mass stores high Athletes with more lean muscle naturally burn more fat and calories throughout the day

Christmas Plate Example

Holiday Party Ideas ¡ ¡ ¡ Focus on fruit & vegetables to bring a healthy side to the party Produce is filling and will help balance the other dessert treats Produce also contains water to keep hydrated

Holiday Snack Ideas

Sports Nutrition Goals ¡ ENERGY: Eat often all day; approximately 5 -7 meals/day l ¡ RECOVERY: Just as important as training l ¡ Fuel adequately every day; try not to skip meals and snacks…be prepared If recovery is not adequate, carbohydrate stores will not be replenished & you will start with a decreased amount of energy next time you train or compete HYDRATION: Drink fluids all day, not just around exercise