1. CLINICAL ATHLETE PRESENTS INTRODUCTION TO Karen Fenn, RDN, LDN Founder, Registered Dietitian Anchor Nutrition, LLC

2. 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

3. What is Sports Dietetics? Recovery Weight Management Athletic Performance

4. 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

5. 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

6. 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

7. 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

8. 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

9. Nutrition and Training

10. 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

11. 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

12. Pre-Training Nutrition

13. 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

14. Intra-Training Nutrition

15. 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

16. Post-Training Nutrition

17. 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

18. Case Study: Nutrient Breakdown Protein:198g Carbohydrate: Non-training:124g Light:165g Moderate:248g Intense:330g Fat:98g

19. 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 4 3-4 hours Post Meal 333g24g25.0%25g10.0% Meal 5 3-4 hours Post Meal 433g24g25.0%12g5.0% Meal 6Before Bed Meal33g15g15.0%0g0.0% TOTAL: 198g98g100%248g100.0%

20. Bad Nutrition vs Good Nutrition

21. 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

22. 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

23. What real food looks like...

24. Performance Inspired Nutrition Web: www.anchornutritionllc.comwww.anchornutritionllc.com Email: anchornutritionstrength@gmail.comanchornutritionstrength@gmail.com Facebook: Anchor Nutrition, LLC Instagram: Anchor_Nutrition “FUEL YOUR POTENTIAL”

25. 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!!!!

26. Questions?