CLINICAL ATHLETE PRESENTS INTRODUCTION TO Karen Fenn, RDN, LDN Founder, Registered Dietitian Anchor Nutrition, LLC Itinerary: What is Sports Dietetics? Factors and Individualized Sports Dietetics Pre-Training Nutrition Intra-Training Nutrition Post-Training Nutrition Good vs. Bad Nutrition Summary Q&A What is Sports Dietetics? Recovery Weight Management Athletic Performance What is Sports Dietetics? A specialization within the field of nutrition that partners closely with the study of the human body and exercise science. Applications: Providing fuel for physical activity Facilitating repair and rebuilding processes Optimizing athletic performance Overall health and wellness Factors and Individualized Sports Dietetics: Every athlete is different... Not a one-size-fits-all Basic concepts and guidelines are used However, each requires a unique approach by applying those guidelines to fit individual needs Example: fats vs. carbohydrates Factors and Individualized Sports Dietetics Athletes health history Proper nutrition prevents deficiency and degenerative diseases and treats existing medical conditions Sport specific planning, training, competitions, living arrangements, and personal preferences Lifestyle, Likes/Dislikes Clinical Example: Diabetic Athlete Factors and Individualized Sports Dietetics Sport Specific Bioenergetics Energy metabolism foundation of sports nutrition Sport specific cellular components/metabolic pathways Ultra Endurance (aerobic, phosphagen, anaerobic) Strength/Power (phosphagen>anaerobic, aerobic) Team Sports (phosphagen, anaerobic, aerobic) Logistics of training sessions/competitions Factors and Individualized Sports Dietetics Logistics Total weekly training and competition time > Active > Energy and nutrient needs Fueling and hydration schedule Timing of meals and snacks in conjunction to training/competition Lifestyle, Food Access, Travel Living arrangements Daily/competition food access Road or Air Travel access to food Nutrition and Training Pre-Training Nutrition CARBOHYDRATES: about 30-40% of total daily carbs 1-3 hours pre-training Fulfilling muscle glycogen stores Activating the CNS during intense training Body will not breakdown muscle for fuel when glycogen and blood glucose are present Pre-Training Nutrition PROTEINS even distribution among all meals Promotes lean body mass Should be introduced into the body regularly through out the day FATS minimal to none Like carbs, fats can be stored in the body for later use except they are stored in the form of adipose tissue Fat digests very slowly Pre-Training Nutrition Intra-Training Nutrition Added benefit to Pre-Training Meal Specifically exercise lasting longer than 2 hours CARBOHYDRATES - 1g per minute or 60g per hour Can delay onset of muscle fatigue and improve endurance capacity PROTEINS: even distribution FATS: Minimal to none Intra-Training Nutrition Post-Training Nutrition CARBOHYDRATES: about 30% of total daily carbs about 60 minutes post training Glycogen Replenishment Prevents muscle breakdown Insulin spike (anabolic hormone) PROTEINS: even distribution FATS: Minimal to none Post-Training Nutrition Case Study: Energy Requirements Sex:Female Age:22 yrs Height:5'5" Current Wt:165 lbs Training Hrs:15-20 hrs 2x/day higher end range *BMR: 1575 cal/day Multiplier:1.9 Deficit:0 calories Surplus:0 calories *TDEE:2993 cal/day Case Study: Nutrient Breakdown Protein:198g Carbohydrate: Non-training:124g Light:165g Moderate:248g Intense:330g Fat:98g Case Study: Meal Breakdown Meal Breakdown 1x/Day Training TimingProtein Fat %Carb Percent Meal 1Wake-Up Pre-W/O33g0g0.0%87g35.0% Meal 2 Within 40mins Post-W/O33g15g15.0%74g30.0% Meal 32-3 Post Meal 233g20g20.0%50g20.0% Meal hours Post Meal 333g24g25.0%25g10.0% Meal hours Post Meal 433g24g25.0%12g5.0% Meal 6Before Bed Meal33g15g15.0%0g0.0% TOTAL: 198g98g100%248g100.0% Bad Nutrition vs Good Nutrition Bad Nutrition An unbalanced diet or bad nutrition may contain too much of certain nutrients or may lack others Refined/Processed Foods Fast foods Can contain excess amount of sugar, fat, sodium, and calories Can contain artificial ingredients such as high fructose corn syrup, hydrogenated oils, thickeners, flavorings, and colorings Avoid packaged/processed foods as much as possible Good Nutrition EAT REAL FOOD!! From a variety of food groups through out the day Whole foods are unprocessed, natural foods that do not contain any added or artificial ingredients What real food looks like... Performance Inspired Nutrition Web:Facebook: Anchor Nutrition, LLC Instagram: Anchor_Nutrition FUEL YOUR POTENTIAL Summary Sports dietetics focuses on providing fuel for the athlete to promote performance, recovery and overall wellness Nutrition programming is not a one size fits all approach, it must be individualized to fit the needs of the athlete and their lifestyle Pre-training nutrition is important to fill glycogen stores and promote lean body mass Intra-training nutrition benefits pre-training to prevent muscle fatigue and muscle breakdown Post-training nutrition restore muscle glycogen and promotes muscle recovery Eat real food!!!! Questions?