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Sports Nutrition & SupplementsPage 1Jessica A. Wegener RD, CSSD, LMNT 402.669.2705 Sports Dietitian Foods first…Supplements second!Training Meals: Eat breakfast and then eat every 3-4 hours during the dayPre-training meal 3-4 hours before event or practiceConsume a carbohydrate-rich snack or meal before exercise to top off muscle stores. With pre-competition jitters, liquid meal replacements may be a better choice than whole foods.Include small amounts of protein in your pre-exercise meal(s). Protein helps build and repair muscle tissue. Adequate protein before exercise may help reduce post-exercise muscle soreness.Choose pre-exercise meal(s) that are low in fat and fiber to ensure optimal digestion.Peanut butter & honey sandwich + instant breakfast drink Fruit and greek yogurt smoothie + low-fat granolaOatmeal with brown sugar and almonds + low-fat milk + banana Low-fat cottage cheese + apple butter + crackers + fresh fruitLean hamburger on bun with lettuce, tomato + side salad + yogurt-fruitTurkey and Swiss sandwich + fruit + sports drinkLow-fat tuna sandwich + fruit cup + low-fat yogurt30–60 Minutes Before ExerciseSports drink or waterSports gel, sport beans or gummies, sports barPiece of fruit, low-fat yogurt, applesauce, string cheese with crackersNutrition during Training: Nutrition during exercise requires the proper mix and timing of fluids, carbohydrate, and electrolytes. ? Adequate fluids to replace sweat losses: Prevent excessive fluid loss (>2% body weight lost as fluid). Dehydration can cause fatigue and impair performance. Knowing your sweat rate will help you determine the right amount of replacement. ? A nutrition plan based on YOUR needs can help maximize performance. Experiment with sport drinks and foods for different types of workouts and competitions. ? Sports drinks that contain carbohydrate and electrolytes (Gatorade, PowerAde, etc).? Easily digested carbohydrate-rich foods during endurance events, for example, banana, bread or roll with jam or honey, sports foods (gels, gummy chews), or bite-sized pieces of low-fat granola or sports bars.Recovery Nutrition: Restore fluid and electrolytes (sodium and potassium) lost in sweat; Replace muscle fuel (carbohydrate) utilized during practice within 15-60 minutes of finishing activityProvide protein to aid in repair of damaged muscle tissue and to stimulate development of new tissueRehydration Fluids Carbohydrate-electrolyte sport drink to replenish fluids and electrolytes lost in sweat or low fat chocolate milk for additional protein for muscle recovery. Recovery Snack IdeasSmoothie made with yogurt and frozen berriesSports drink (carbohydrate, electrolyte, fluid) + sport bar (carbohydrate, protein)Graham crackers with peanut butter + low-fat chocolate milk + bananaRecovery Meal IdeasWhole wheat pita sandwich with turkey and veggies + pretzels + low-fat milkRice bowl with beans, cheese, salsa, avocado + whole grain tortilla chips or whole wheat tortillaStir fry with lean steak, broccoli, bell peppers, carrots + brown riceStrategic SnackingPack snacks that have carbohydrate, protein and fiber. Make them easy to grab and go with you during your day. Homemade Trail mix with whole grain cereal, dried fruits, nutsBeef jerky (not beef sticks) & whole grain crackersPop chips, crackers, or pretzels with tuna or chicken packetsPeanut butter & jelly/honey sandwichesGranola bars/protein bars (clif, powerbar, fiberone, Lara bar, nature valley protein bars, NRG, EAS)Homemade peanut butter balls or energy ballsFresh fruit, fruit cups, applesauce, dried fruits or fruit leathersEnsure or boost drinksWhole grain low sugar Dry cereal Hyper HydrationBegin Exercise well hydrated and hydrate within 1 hour prior activity. Minimize fluid loss during exercise, avoid a >2% loss of body weightDehydration negatively effects performance by causing early fatigue, electrolyte imbalance and alters attention and decision making on the field. Develop a personalized hydration planDrink during the day and include fluids with all mealsDrink 8-20 oz. of fluid water or sports drink 1 hour before exercise and 4-6 oz. every 15 minutes during exercise.Track sweat loss by weighing self before and after exercise. Drink 16-24 oz. of fluid per pound of sweat lost. Use water to hydrate if exercising less than 1 hour; sports drink if greater than 1 hour. Avoid alcohol 72 hours prior to exercise, 1 night of drinking erases 14 days of training! Sports Nutrition & SupplementsPage2 Jessica A. Wegener RD, CSSD, LMNT 402.669.2705 Sports Dietitian What are Dietary Supplements?Product intended to “supplement” the diet-- not substituteHow are they regulated? U.S. Food and Drug Administration(FDA) regulates supplements as food not medications Dietary Supplement Health & Education Act, 2004Severely limits FDAs regulation of supplements Proof of safety or effectiveness is not requiredMust provide disclaimer- "This statement has not been evaluated by the FDA. This product is not intended to diagnose, treat, cure, or prevent any disease."How to choose them?3 Questions – Always seek advice from Physician, Pharmacist or Dietitian prior to starting dietary supplements.Effectiveness - What do I want to accomplish by taking this product?Weight loss, energy, muscle building, decrease inflammation, bone protection, etc… can I accomplish this through food first?Safety- Evidence-based approach/Is this product safe for me?Avoid Supplements with long ingredient list or “proprietary blend”-1714557086500263398075501500Use Natural Medicines Comprehensive Database C4 Extreme Powder (assorted flavors) by CellucorQuality- Has the product been certified by a 3rd party?USP – United States Pharmacopeia Test for type and strength of ingredients as listed on the label, disintegration rate, free of pesticides, microbes, & heavy metals, and manufactured in safe, sanitary, controlled environment. NSF – NSF certified for Sport Informed Choice Consumer Lab 44278551466850013710561187490026987579883002806700762000Dangerous supplements/Ingredients – Stop taking immediatelyEphedra (Ephedrasinica)Bitter Orange / Synephrine (Citrus aurantium) Country Mallow or Heartleaf (Sidacordofolia) Hydroxycut Linked to liver damage, eye damage and elevation in blood pressureDMAA-1,3-dimethylamylamine linked with 2 deaths in the Army, banned in other countries OxyElite Pro and Jack3D See full list on opss 5-HTP / 5-Hydroxytryptophan There is a lot of controversy about the safety of 5-HTP. There is some concern that 5-HTP might cause eosinophilia myalgia syndrome (EMS)Aristolochia the FDA considers all products containing aristolochic acid to be unsafe and adulterated, can cause kidney damage and is considered a carcinogenic. Kava kava can cause liver damage and liver failure. St. John’s Wort & Valerian Root can decrease effectiveness of medicationsUsnea or Usnic Acid linked to liver damage, symptoms including nausea, weakness and fatigue, abdominal pain, and yellowing of the skinSalvia - Aka Diviner’s Sage is potent hallucinogen which can cause serious adverse events including slurred speech, confusion, paranoia, depersonalization, blunted affect, slow speech, and hallucinationEnergy Drinks no safe recommendation per day, not regulated by FDA usually contain high levels of caffeine combined with amino acids and B Vitamins. Pre-Workout Supplements Can cause stroke, heart attack, seizure, and other side effects due to quick elevation in heart rate and blood pressure. NO Xplode 2.0, Cellucor C4 Extreme, Assault by MusclePharm, HyperFX by BSN, Nano Vapor by Muscle Tech, etc… Helpful Links - Sports, Cardiovascular and Wellness practice group of The Academy of Nutrition and Dietetics- Natural Medicines Comprehensive Database opss - Human Performance Resource Center Operation Supplement Safety – United States Pharmacopeia – NSF certified for sport – snack options – snack options - snack options – ready to eat meals no refrigeration needed – Positive Nutrition of Omaha ................
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