CMU Sports Nutrition ProgramAdam Lucassian, CMU Sports Nutrition Student (Lucas1aj@cmich.edu)Dr. Hildebrandt, RD, Professor of Nutrition, CMU (hilde1LA@cmich.edu)

Bigger, Faster,

Stronger: The Nutritional

Side

Who Am I? Adam Lucassian

Grew up in Washington, MI Near Detroit

Attend Central Michigan University Athletic Training Student

Experience CMU Gymnastics Team CMU Softball Team CMU Cross Country/Track

& Field Team Emergency Room Physical Therapy Clinic

Played hockey 10+ Years National Champion

Photo with CMU Gymnast, Dre when I worked with CMU

Gymnastics Team

What Are We Going to Talk About?

A common goal among athletes is to get bigger, stronger, and faster. But it is not all about lifting weights and exercising

Nutrition plays a major role in the growth of muscles What needs to be consumed?

Carbohydrates Protein** Supplements**

When should you eat/drink for maximum efficiency? Before After

Carbohydrates What are Carbs?

Main source of energy for your body

Sources Best Sources

Pasta Bread

Whole Wheat Cereal Sport Drinks

Gatorade

Other Sources Vegetables Fruits

Why Do You Need Carbs? Before Exercise

Your body needs to store the energy found in carbohydrates to let you perform at your maximal level

During Exercise During long periods of exercise (such as in a game), you need to

replenish the energy stores Allows you to play all 3 periods

Gatorade Gu

After Exercise After exercise, the body needs to repair muscles and other

tissues as well store more energy By consuming carbohydrates after, the body has a source to

replenish its stores of energy If you do not consume the carbohydrates, the body breaks down

muscle and you the time put in the weight room and skating on the ice becomes less beneficial

Protein What is Protein?

Building block for your muscles

Sources Best Choices

Animal Meat

Chicken Tuna

Eggs Dairy

Soy Products Other Choices

Protein Bars

Why Do You Need Protein? After Exercise

Allows the body to maximize the effects of exercise/strength training Helps with the goal of being bigger,

stronger, faster So when you go into the corner to get the

puck, you come out with it and the opponent on the ground Allows the body to repair the muscles with protein

while using the carbohydrates for energy

What to have? Gatorade Recovery Formula WHEY PROTEIN

Whey Protein Why Take It?

Whey protein has been shown to help improve muscle strength

Timing? In the locker room

immediately following exercise Has both carbs

for energy and protein for muscle

Bringing It All Together Getting bigger, stronger, faster

More than just weights Nutrition is very important

Carbs Before Activity

Allow you to perform at your maximum energy levels and skate up and down the ice leaving your opponent in your dust Drink Gatorade Prime before leaving the locker room

After Activity Allow you to get ready for the next game, after all the

Stanley Cup is not won by one game Consume the Gatorade Revive or GNC Pro

Hyperbolic Formula, while you locker room talk

Bringing It All Together Getting bigger, stronger, faster

More than just weights Nutrition is very important

Protein After Activity

Beverage Sources after activity Easy to store in your locker Makes sure you get out what you put in on the ice

Bringing It All Together Getting bigger, stronger, faster

More than just weights Nutrition is very important

Whey Protein Has been shown to help increase strength

Just one more edge you have on the rest of the league and show them what happens when they role into Hockey Town

By a jug of powder and a blender bottle to keep in your locker Following exercise mix 4 scoops with milk (if possible)

or water

Looking at the Handout Easy ways to help your performance in

the locker room Before

Gatorade Prime During

Gatorade Refuel Other Choices

Gu Glucose Tablets

After Whey Protein Drink (Better Choice) Gatorade Revive

Looking at the Handout The best part about all of these options?

All very easy to store in your locker Warning

Just like the last point says, you will need more than these drinks to perform at your maximum level Eat a proper carbohydrate meal before

getting to the rink Makes sure your focused and alert so you don’t

take a puck to the face

With These Tips, You’re On Your Way to Becoming Bigger, Faster, Stronger

QUESTIONS?