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  Athlete’s 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...

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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?