CSCS Scheme Changes Gordon Jenkins CSCS Director of Operations
Allison Maurer MS, RD, CSSD, CSCS Sports Dietitian...
Transcript of Allison Maurer MS, RD, CSSD, CSCS Sports Dietitian...
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Allison Maurer MS, RD, CSSD, CSCSSports Dietitian
University of Tennessee
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�Wake up, get dressed, go to school� Breakfast is a maybe…OR a bagel, bowl of cereal,
Poptarts or a piece of fruit
� Eat or drink nothing until lunch� Time can range from 10:30-12:30� Slice of pizza, fries…OR “I forgot my lunch money”
� Practice-from about 3-6pm
�Dinner-around 7pm� Eat whatever, whenever � Continue eating for the remainder of the night� Snacks include ice cream, cookies, chips, popcorn
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� Athletes do not…� Eat breakfast� Eat frequently throughout the day� Stay hydrated� Get enough rest
� Athletes do…� Stay out late� Create large gaps between meals� Take supplements that may be questionable� Listen to what their friends tell them
� https://www.youtube.com/watch?v=tpQj53V8Sp4
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� First and foremost, carbohydrates will fuel the muscles, but are also absolutely essential for fueling the brain
� Before exercise� Consume a high carbohydrate snack about 1-2 hours
before exercise� Examples include: pretzels, crackers, granola bar,
Gatorade, banana. Make sure this snack does not fill you up (about 1-2 servings) but just satisfies you
� During exercise� Consume 30-60 grams of carbohydrates per hour of
strenuous activity in the form of liquid or solid � Examples are gels, chews, Gatorade, any type of bar,
etc.
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� After exercise� Consume a good carbohydrate source within 45
minutes of activity. � Carbohydrates need to be paired with protein for
adequate recovery
� Without carbohydrates before, during and after activity, athletes may experience:� Dizziness� Fatigue� Nausea� Loss of concentration� Increased risk of injury� Hit the “wall”
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� Before exercise, during exercise, recovery, meal times
� Before exercise� Granola bar, slice of toast
w/jelly, 1 serving of crackers, Gatorade
�During exercise� Gatorade, power gels,
chews
� Recovery� Bagel with peanut
butter, oatmeal, cereal with milk, granola bar with string cheese, yogurt smoothie, recovery bar, recovery shake
�Meals� 1/3 of your plate-Carbs,
1/3 of your plate-veggies, 1/3 of your plate-protein
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�Needed for the maintenance and repair of muscle tissue
� Athletes have higher needs for protein than their sedentary counterparts
�NOT the body’s preferred source of fuel but will be called upon in times of “starvation”
�More is not necessarily better� The body can only utilize a certain amount. Whatever is
left over will be stored as fat
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� Before exercise� It is a good idea to set your body up for a
workout and consume some protein before you get started.
� More protein may be required before strength training workouts than before cardiovascular or endurance workouts.
� 5-15 grams of protein is ideal before a workout. However, this depends on the intensity and duration of the workout, and the size of the athlete.
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� After Exercise� It is absolutely essential to consume protein after
a workout. Whether it is a long run, hard lift or intense practice, your body has broken down some lean mass and it needs to be replenished.
� You should aim for 10-20 grams of protein post-workout. This also depends on the intensity and duration of the workout and the size of the athlete.
� Make sure you consume carbohydrates with your protein source after exercise. One without the other is not as effective and will not help you recover completely.
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� Is needed for hormone production, organ protection, cell structure and maintenance
� This is used in conjunction with carbohydrates as a fuel source but in much smaller quantities
� Fat is called upon when carbohydrate stores are depleted, but it is not ideal alone
� Saturated and unsaturated fat� McDonald’s bacon double cheese burger vs. olive oil
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� Fat is used during exercise along with carbohydrates but the amount used depends on the duration and intensity of activity
� Endurance exercise� 15-20 minutes, the body will begin to use fat as a
fuel source
� High intensity exercise-sprinting, football plays, basketball fast break� Carbohydrates are the primary energy source for
working muscles
� Oxygen requirement for fat as a fuel source is very high
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�Fat during exercise� Can cause major GI
upset, diarrhea and early fatigue
�Heart healthy fats are an important and essential part of every diet.
�Heart healthy fats� Peanut butter� Fish� Nuts and seeds� Olive oil� Avocado� Oil based salad
dressings
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� Students who eat breakfast have higher grades, can concentrate better and perform better on tests
� Breakfast provides a higher percentage of vitamins and minerals than any other meals consumed during the day
� ~20% of total intake is consumed at breakfast
� People who eat breakfast consume less fat during the course of a day
� Breakfast can help control weight
� Females are more likely to skip breakfast than males
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� Breakfast does not have to be large or extravagant
� On-the-go foods are good but watch out for nutritional value� PopTarts� Toaster Strudel� Drive thru � BUT something is better
than nothing!
� Must get a protein, carb, fat combination
� PB&J on wheat� Supplement drinks� Carnation instant
breakfast� Fruit� Yogurt smoothies� Cereal bars� Bagel with PB� Cereal with milk� Oatmeal with berries
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� Benefits of snacking� Prevents overeating later in the day� Helps keep metabolism revved up� Provides continued energy for performance� Helps with weight gain (with large snacks)� Can help with weight loss (with small snacks)� Assists with recovery from physical activity� Helps with mental concentration
� A snack does not have to take much time to prepare
� https://www.youtube.com/watch?v=_9YOKPxy4Dg
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� For weight gain� PB&J sandwiches� Trail mix� Grape nuts, granola cereal� Bagels with nut butter or
peanut butter� High calorie energy bars� Nuts, seeds� Chocolate/yogurt covered
raisins� Fig Newtons� Dried fruit
� For weight maintenance/loss� Granola bars� Pretzels� Fresh Fruit� Raw veggies� Baked chips� Yogurt, string cheese
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� A protein/carbohydrate combination
� Must be consumed within 30-45 minutes of physical activity
� Can help reduce soreness, increase lean mass and help prevent overeating later in the day
� Protein helps rebuild muscle damage. The amino acids are quickly absorbed into the bloodstream
� Carbohydrates help replenish glycogen stores so the body is properly fueled for the next workout
� Recovery is even more important if there is less than 24-hours between workouts/practices
� Hydration is also an important part of recovery
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�Gatorade shakes (make sure it is not just protein)
� Banana, apple with peanut butter
� PB&J sandwich
� Yogurt smoothie and graham crackers
�Gatorade bars, other protein bars
� Bowl of cereal with milk
� Chocolate milk
� https://www.youtube.com/watch?v=qP56D3lcKZA
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� Suggest small changes
� Set realistic goals
� Keep the athlete focused on the goal
� Focus on the positive
�No question/comment is dumb
�Don’t micromanage or become the food police
�Don’t talk about one persons food mistakes in front of the entire team
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� $10 billion dollar yearly industry in 2012
� In 2006, more than 30% of adolescents reported using energy drinks, an increase of more than 3 million teens in 3 years
� Categorized as nutritional supplements, not as a food
� In 2007-10,068 emergency room visits
� In 2011-20,783
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�Highest risk population for adverse health effects� Children, adolescents and young adults| Cardiac conditions| ADHD| Eating disorders| Diabetes| Rx medications| Alcohol consumers
� Recently discovered health effects in otherwise healthy kids� Decreased bone mineralization due to high caffeine
content
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� Average intake for an adult is between 1-3mg/kg body weight (US).
� FDA� Limit 65mg caffeine per 12 fluid ounces
� Side effects� Many people begin to experience side effects with
intakes greater than 300mg caffeine/dayÙ InsomniaÙ IrritabilityÙ HeadachesÙ DizzinessÙ NauseaÙ JitteryÙ anxiety
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y Other stimulants are added to energy drinks� Kola nut, Guarana
Ù Additional source of caffeine
� Citrus aurantium, bitter orangeÙ Contain synephrine
� YohimbeÙ Interacts with anti-depressants
� Ma huangÙ Plant source for ephedra
� GeraniumÙ Source of methylhexaneamine (banned by NCAA)
� Yerba mate, zsi shi, taurine, Carnitine, ginseng
http://www.usada.org/substances
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�www.sportsrd.org� Find a sports RD
�www.teamsnap.com/community/podcast� Different interviews with professionals regarding
youth sports
�www.momsteam.com� Great resource for parents and coaches in youth
sports� www.gssiweb.org
� Gatorade Sports Science Institute
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