Summary: <br> Mandy Tyler is a RD working with pro, collegiate and high school athletes in the San Antonio Area.<br> <br> <br> <br> She joins us for some key points to remember when fueling for performance<br> <br> <br> <br> <br> <br> <br> <br> Fueling for performance for games and practice<br> <br> <br> <br> Eating frequently throughout the day and establish an eating routine for each day<br> <br> <br> <br> Improving variety in your diet<br> <br> <br> <br> Timing and wholesomeness of the foods for snacks<br> <br> <br> <br> Eat every 3-4 hours everyday and plan your meals out<br> <br> <br> <br> Follow the rule of 3s (3 meals, 3 snacks)<br> <br> <br> <br> Mandy Tyler presents 3 keys to fueling performance<br> <br> <br> <br> Key #1 - Do Not Workout on EMPTY <br> <br> <br> <br> You can train your stomach like you train your lungs and muscles...work up to a regular breakfast<br> <br> <br> <br> DON'T eat high fat or fried foods low fiber<br> <br> <br> <br> Game Day meals closer to the event- hi-carb low protein <br> <br> <br> <br> Meal day before high protein (steak, spaghetti with lean meat sauce)<br> <br> <br> <br> Key #2 - Recover after a workout<br> <br> <br> <br> Ideal goal recover time within 30-60 min after<br> <br> <br> <br> Fuel up as you cool down<br> <br> <br> <br> Need carbs and protein<br> <br> <br> <br> Freebird or Chipotle might be a great recovery meal<br> <br> <br> <br> Key #3 Stay hydrated<br> <br> <br> <br> Decrease performance can happen when 2-3% dehydrated<br> <br> <br> <br> Post pee color posters in the bathrooms.<br> <br> <br> <br> Water throughout the day and save sports drinks for competitions<br> <br> <br> <br> An ounce is about the equivalent of a big gulp.<br> <br> <br> <br> Need 4-6 ounces of water per 20 mins<br> <br> <br> <br> Cool not ice cold<br> <br> <br> <br> Drink do not pour it on your head<br> <br> <br> <br> Supplements are NOT well regulated<br> <br> <br> <br> If a supplement works then it might have a banned substance<br> <br> <br> <br> You are responsible for anything you put in your body.<br> <br> <br> <br> If it says “boost testosterone” it is likely got a steroid in it<br> <br> <br> <br> Careful taking pre-workout because they throw everything in them<br> <br> <br> <br> Look for third party testing for supplements<br> <br> <br> <br> Do not model drinking energy drinks… it’s just bad practice<br> <br> <br> <br> Food is energy<br> <br> <br> <br> Alcohol - interferes with recovery<br> <br> <br> <br> 5 drinks delays up to 72 hours<br> <br> <br> <br> Other points presented today:<br> <br> <br> <br> Athletes plates versus my plate model<br> <br> <br> <br> Olympic committee has an example of this<br> <br> <br> <br> Consuming adequate calories and protein especially recovery<br> <br> <br> <br> Immune Health - stay hydrated<br> <br> <br> <br> Use herbs and spices<br> <br> <br> <br> Omega-3 fatty acids<br> <br> <br> <br> Increase variety of fruit and vegetables (more color the better)<br> <br> <br> <br> Vitamin D<br> <br> <br> <br> Tart Cherry Juice <br> <br> <br> <br> Probiotics <br> <br> <br> <br> Eating out - make the best of the worst choices<br> <br> <br> <br> Get it on a bun<br> <br> <br> <br> Get it on wheat when you can<br> <br> <br> <br> Milk or juice instead of soda<br> <br> <br> <br> Avoid supersizing<br> <br> <br> <br> BUILDING muscle mass<br> <br> <br> <br> Rule of 3 is important<br> <br> <br> <br> Eating machine - schedule<br> <br> <br> <br> Prepare meals and snacks<br> <br> <br> <br>
