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