Allison Maurer MS, RD, CSSD, CSCS Sports Dietitian...

26
Allison Maurer MS, RD, CSSD, CSCS Sports Dietitian University of Tennessee

Transcript of Allison Maurer MS, RD, CSSD, CSCS Sports Dietitian...

Page 1: Allison Maurer MS, RD, CSSD, CSCS Sports Dietitian ...storage.googleapis.com/wzukusers/user-22636336/... · Before exercise It is a good idea to set your body up for a workout and

Allison Maurer MS, RD, CSSD, CSCSSports Dietitian

University of Tennessee

Page 2: Allison Maurer MS, RD, CSSD, CSCS Sports Dietitian ...storage.googleapis.com/wzukusers/user-22636336/... · Before exercise It is a good idea to set your body up for a workout and

�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

Page 3: Allison Maurer MS, RD, CSSD, CSCS Sports Dietitian ...storage.googleapis.com/wzukusers/user-22636336/... · Before exercise It is a good idea to set your body up for a workout and

� 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

Page 4: Allison Maurer MS, RD, CSSD, CSCS Sports Dietitian ...storage.googleapis.com/wzukusers/user-22636336/... · Before exercise It is a good idea to set your body up for a workout and

� 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.

Page 5: Allison Maurer MS, RD, CSSD, CSCS Sports Dietitian ...storage.googleapis.com/wzukusers/user-22636336/... · Before exercise It is a good idea to set your body up for a workout and

� 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”

Page 6: Allison Maurer MS, RD, CSSD, CSCS Sports Dietitian ...storage.googleapis.com/wzukusers/user-22636336/... · Before exercise It is a good idea to set your body up for a workout and

� 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

Page 7: Allison Maurer MS, RD, CSSD, CSCS Sports Dietitian ...storage.googleapis.com/wzukusers/user-22636336/... · Before exercise It is a good idea to set your body up for a workout and

�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

Page 8: Allison Maurer MS, RD, CSSD, CSCS Sports Dietitian ...storage.googleapis.com/wzukusers/user-22636336/... · Before exercise It is a good idea to set your body up for a workout and

� 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.

Page 9: Allison Maurer MS, RD, CSSD, CSCS Sports Dietitian ...storage.googleapis.com/wzukusers/user-22636336/... · Before exercise It is a good idea to set your body up for a workout and

� 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.

Page 10: Allison Maurer MS, RD, CSSD, CSCS Sports Dietitian ...storage.googleapis.com/wzukusers/user-22636336/... · Before exercise It is a good idea to set your body up for a workout and

� 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

Page 11: Allison Maurer MS, RD, CSSD, CSCS Sports Dietitian ...storage.googleapis.com/wzukusers/user-22636336/... · Before exercise It is a good idea to set your body up for a workout and

� 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

Page 12: Allison Maurer MS, RD, CSSD, CSCS Sports Dietitian ...storage.googleapis.com/wzukusers/user-22636336/... · Before exercise It is a good idea to set your body up for a workout and

�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

Page 13: Allison Maurer MS, RD, CSSD, CSCS Sports Dietitian ...storage.googleapis.com/wzukusers/user-22636336/... · Before exercise It is a good idea to set your body up for a workout and

� 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

Page 14: Allison Maurer MS, RD, CSSD, CSCS Sports Dietitian ...storage.googleapis.com/wzukusers/user-22636336/... · Before exercise It is a good idea to set your body up for a workout and

� 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

Page 15: Allison Maurer MS, RD, CSSD, CSCS Sports Dietitian ...storage.googleapis.com/wzukusers/user-22636336/... · Before exercise It is a good idea to set your body up for a workout and

� 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

Page 16: Allison Maurer MS, RD, CSSD, CSCS Sports Dietitian ...storage.googleapis.com/wzukusers/user-22636336/... · Before exercise It is a good idea to set your body up for a workout and

� 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

Page 17: Allison Maurer MS, RD, CSSD, CSCS Sports Dietitian ...storage.googleapis.com/wzukusers/user-22636336/... · Before exercise It is a good idea to set your body up for a workout and

� 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

Page 18: Allison Maurer MS, RD, CSSD, CSCS Sports Dietitian ...storage.googleapis.com/wzukusers/user-22636336/... · Before exercise It is a good idea to set your body up for a workout and

�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

Page 19: Allison Maurer MS, RD, CSSD, CSCS Sports Dietitian ...storage.googleapis.com/wzukusers/user-22636336/... · Before exercise It is a good idea to set your body up for a workout and

� 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

Page 20: Allison Maurer MS, RD, CSSD, CSCS Sports Dietitian ...storage.googleapis.com/wzukusers/user-22636336/... · Before exercise It is a good idea to set your body up for a workout and

� $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

Page 21: Allison Maurer MS, RD, CSSD, CSCS Sports Dietitian ...storage.googleapis.com/wzukusers/user-22636336/... · Before exercise It is a good idea to set your body up for a workout and

�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

Page 22: Allison Maurer MS, RD, CSSD, CSCS Sports Dietitian ...storage.googleapis.com/wzukusers/user-22636336/... · Before exercise It is a good idea to set your body up for a workout and

� 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

Page 23: Allison Maurer MS, RD, CSSD, CSCS Sports Dietitian ...storage.googleapis.com/wzukusers/user-22636336/... · Before exercise It is a good idea to set your body up for a workout and

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

Page 24: Allison Maurer MS, RD, CSSD, CSCS Sports Dietitian ...storage.googleapis.com/wzukusers/user-22636336/... · Before exercise It is a good idea to set your body up for a workout and

�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

Page 25: Allison Maurer MS, RD, CSSD, CSCS Sports Dietitian ...storage.googleapis.com/wzukusers/user-22636336/... · Before exercise It is a good idea to set your body up for a workout and
Page 26: Allison Maurer MS, RD, CSSD, CSCS Sports Dietitian ...storage.googleapis.com/wzukusers/user-22636336/... · Before exercise It is a good idea to set your body up for a workout and