Winning Recipes - Nanna Meyer

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Winning Recipes - Nanna Meyer

  1. 1. 12/4/12   1   The  Role  of  Nutri.on  in     Exercise  and  Training   Nanna  L.  Meyer,  PhD,  RD,  CSSD,  FACSM   University  of  Colorado     Yearly Plan – Monthly Plan – Weekly Plan Weight Management, Environmental Factors, Individual areas… Adjustment: Energy Macronutrients Micronutrients Fluids Supplements Easy Moderate Hard Competition Recovery Periodized  Training?  Periodized  Nutri.on!   Yearly Plan – Monthly Plan – Weekly Plan Weight Management, Environmental Factors, Individual areas… Adjustment: Energy Macronutrients Micronutrients Fluids Supplements Health Fitness Performance Nutri.on  for  Health,  Fitness,     and  Performance   What’s  The  Goal?     1.  Mee.ng  individual  needs     2.  SeHng  goals   3.  Integra.ng  individual’s  life     Energy  Need?     Weight  Management?     Health     Fitness     Performance     Daily  Meals:     Health  &  Weight  Management   •  USDA  MyPlate   –  www.choosemyplate.gov     •  Volumetrics     –  www.volumetricseaKngplan.com     hLp://www.choosemyplate.gov/   Healthy,  Fitness,  and     Performance  Plates     Courtesy  of  N.  Meyer,  PhD,  RD  and  K.  Frushour   Student  in  Sport  Nutri;on  Graduate  Program   University  of  Colorado,  Colorado  Springs     And  Sport  Die;;ans,  United  States  Olympic   CommiEee  
  2. 2. 12/4/12   2   Examples   Fueling  During  Exercise       •  Health  (walk/ hike)   –  Water     –  Fresh  fruit   –  Homemade   Granola  bits   •  Fitness  (gym   workout  60-­‐90  min)   –  Diluted  sport   drink   –  Granola  bar   –  Blocs   •  Performance   (>90  min;  high   intensity)   –  Sport  drink   –  Gels,  blocs   –  Sport  bar   Drink  according     to  thirst.  Eat  when  hungry!       Drink  according  to     sweat  rate  (every  ~20  min).   May  use  extras  if  >60  min.       Drink  according  to  sweat  rate   (every  ~20  min).     May  use  extras  to  increase   carbohydrate  availability     Sport  Drink   RECOVERY…   +  SNACK   within   30-­‐60  min   Immediate  Recovery  for     Repe..ve  High  Performance!     Within  30  to   60  min     next  meal   Sports Drink RECOVERY… + SNACK 30-60 min Recovery  con.nues   Carbs Protein Fluid Electrolytes Food Fluids Food Fluids Food Fluids 30-60 min 30-60 min Examples   Fueling  A`er  Exercise       •  Health   –  Water   –  Meal     •  Fitness   –  Diluted  sport   drink  or  water     –  Smoothie  w/   milk  &  yogurt     •  Performance   –  Sport  drink   –  Flavored  milk   beverage   –  Or  recovery   mix   Drink  according     to  thirst.  Eat  when  hungry!       Replace  fluid  according  to     sweat  rate.  Ingest  smoothie  as   soon  as  possible       Replace  fluid  according  to   sweat  rate.   Ingest  flavored  milk  as  soon   as  possible.       “Put  Your  Hands  On  Food”   Skill  Building   •  Kitchen  &  Garden  Camps   •  Shopping   •  Pantry  Inventory!     •  BudgeKng     –  Buying  seasonal/local     •  Cooking  schedule       Cooking  at  home   Learning  how  to  grow     and  cook  food!     Learning  where  and  how   to  shop  and  source  food!     Nutrient-­‐Packed,  Colorful,  Flavorful     COLOR   All  produce,   especially   seasonally,  locally,   organically  grown   Athlete’s  Salad   Adding  Fruit   Salsa   Adding  Dark  Leafy   Greens     FLAVOR Salt, Pepper, Herbs, Spices Pesto, Capers, Olives, Mustard, Hard Cheeses, Vinegars, Oils
  3. 3. 12/4/12   3   Op.mal  Energy  for     Performance  &  Health       EXERCISER  OR  SEDENTARY   •  EaKng  too  much  for  opKmal  health   ATHLETES  &  ACTIVE  INDIVIDUALS   •  Not  eaKng  enough  for  opKmal  health   •  Not  eaKng  enough  for  opKmal   performance     Energy  Availability             2800  kcal  –  1500  kcal  =  1300  kcal   Loucks,  2004   Enough  to  maintain  basic     physiologic  func.on  and  health?   ENERGY  INTAKE   EXERCISE  ENERGY   EXPENDITURE   2800  kcal   1500  kcal   Bone  Health  in  Ac.ve  Individuals   •  5-­‐30%  greater  BMD  in   athletes  vs  control   –  Can  reduce  fracture  risk   by  50  -­‐  80%     -10 -5 0 5 10 15 20 25 Non-weight bearing Low impact Moderate impact High impact Weight training Athletes Physically Active For  review  see:  Nichols  et  al.,  2007   %  difference  in  BMD   -30 -25 -20 -15 -10 -5 0 %aBMDofcontrolvalueatlumbarspine •  10-­‐20%  lower  BMD  in   athletes  with   menstrual  dysfuncKon     –  Increases  stress   fracture  risk  by  2-­‐4x   healthy   The  Female  Athlete  Triad     American  College  of  Sports  Medicine  Posi.on  2007   Low  Energy  Availability   w/  or  w/o  Ea.ng   Disorder     Reduced  Energy   Availability  w/  or  w/o   Disordered  Ea.ng     Op.mal     Energy  Availability   Low  Bone  Mass     Osteoporosis   Func.onal     Hypothalamic   Amenorrhea   Op.mal   Bone   Health   Subclinical   Menstrual     Disorders   Normal     Menstrua.on   HEALTHY ILLILL

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