1. HOW TO TALLK TO YOUR RIDERS ABOUT NUTRITION
CARLA SCOTTO MED,RD,LDN

2. Why do people ask for nutrition advice?
Weight loss
Athletic Performance
General Health
Disease

3. Why Diets Don’t Work Not practical for long term use
Diets don’t teach healthy eating habits
Many diets exclude food groups and therefore essential nutrients
Promote rapid unhealthy weight loss
May be expensive….does it suggest you buy special food or supplements?

4. What about Low Carbohydrate Diets?
Carbohydrates are cut back to an unsafe level with not enough fuel for your brain to function properly……which is why you feel tired & irritable
Rapid weight loss is due to fluid not fat
Low in fiber & may cause constipation

5. The Problem with Low Carbohydrate Diets
Compromises workouts
The body will use muscle as fuel if calories are too low

6. Are Carbohydrates bad for you?
Avoid Simple Sugars
Limit Refined Flour
Try to eat Whole Grains as much as possible
Pay attention to portion sizes

7. Nutrition Advice
Eat Foods in their least processed form such as fruits, veggies & whole grains

8. Nutrition Advice
Eat Breakfast Daily

9. Stay hydrated by drinking non-caloric beverages
Nutrition Advice
Stay hydrated by drinking non-caloric beverages
Sports Drinks

10. Nutrition advice
Eat smaller portions more often, 5-8 meals spread evenly across the day

11. Choose foods rich in fiber, especially grains (25-35g/day)
Nutrition Advice
Choose foods rich in fiber, especially grains (25-35g/day)

12. Include a lean protein source with every meal
Nutrition Advice
Include a lean protein source with every meal
Eat fruits and vegetables at every meal.

13. Drink or eat a mixture of carbohydrate & protein before and/or after your workout
(4:1 ratio)

14. Exercise & Fuel Usage %Glycogen %Fat %Protein VO2 Max
Short Duration, High Intensity
(800m Race)
100%
>70%
Moderate Duration & Intensity
(10K Race)
80%
20%
60-70%
Long Duration, Mod-low Intensity
(Marathon)
30-40%
10%
<60%

16. Be careful about recommending supplements. What are the issues?
Manufacturing is not standardized or tested.
Safety, efficacy, & purity is not regulated.
Concentration of active ingredients is not consistent.

17. Nutrition Supplements What are the Issues?
May have life threatening consequences such as Ephedra or Ma Huang
May have negative side effects such as “prohormones” or precursors to testosterone.
Many supplements can negatively impact hydration which will hinder athletic performance/workouts

18. Nutrition Supplements What are the Issues?
Herbal supplements may interfere with other medications. Doctor should be notified of any supplements taken.
Some supplements although safe if taken in recommended amounts, may be harmful if taken in large doses over extended periods of time.

19. Some contain NCAA banned or illegal substances.
Citrus aurantium or Bitter orange
Synephrine
Pseudoephedrine
Willow bark
Phenylpropanolamine (PPA)

20. Where can I find Reliable Nutrition Information?
Choose websites with Domain names ending in .gov or .edu whenever possible
Look for the authors’ credentials(RD,MPH)
Make sure the information is up to date
Look for peer reviewed information which means the article was checked for accuracy by other professionals
Beware of unrealistic claims
Articles should include references
Reliable websites will provide an address for questions and feedback