This document provides nutrition information and advice for athletes from Lindsey Remmers, a sports nutritionist. It discusses the importance of proper fueling for improving performance, recovery, and health. Specifically, it emphasizes the need for adolescent athletes to meet higher calorie needs, and to focus on consuming enough calcium, vitamin D, iron, magnesium, zinc, and vitamin B6 to support bone and muscle growth. It also provides sample meal plans and discusses the importance of meal timing and consistency for maintaining energy levels and muscle throughout the day.
Points included:-
1. Carbohydrates, Protein, Fat, Vitamins and minerals intake.
2. Meal choices for breakfast, lunch and supper.
3. Suggested meal plan for training day and typical match day.
Points included:-
1. Carbohydrates, Protein, Fat, Vitamins and minerals intake.
2. Meal choices for breakfast, lunch and supper.
3. Suggested meal plan for training day and typical match day.
What’s on your plate matters! It’s all about fuelling for results & in this case optimal lean muscle mass! It can be difficult to know what foods (& portions of), support your goals! The truth is, there is always a strategy in optimising your nutrition & it all starts with your 7-day program.
Winning the Game - Teaming Food and Fluids for Teen AthletesAmy Peterson
Teach youth and families the basics behind eating right for competition. This program will review how MyPlate relates to teens and athletics, the importance of carbohydrates, fats, proteins, and fluids for youth and how to eat before, during, and after sports competitions. For middle and high school youth and parents.
What’s on your plate matters! It’s all about fuelling for results & in this case optimal lean muscle mass! It can be difficult to know what foods (& portions of), support your goals! The truth is, there is always a strategy in optimising your nutrition & it all starts with your 7-day program.
Winning the Game - Teaming Food and Fluids for Teen AthletesAmy Peterson
Teach youth and families the basics behind eating right for competition. This program will review how MyPlate relates to teens and athletics, the importance of carbohydrates, fats, proteins, and fluids for youth and how to eat before, during, and after sports competitions. For middle and high school youth and parents.
New Directions in Targeted Therapeutic Approaches for Older Adults With Mantl...i3 Health
i3 Health is pleased to make the speaker slides from this activity available for use as a non-accredited self-study or teaching resource.
This slide deck presented by Dr. Kami Maddocks, Professor-Clinical in the Division of Hematology and
Associate Division Director for Ambulatory Operations
The Ohio State University Comprehensive Cancer Center, will provide insight into new directions in targeted therapeutic approaches for older adults with mantle cell lymphoma.
STATEMENT OF NEED
Mantle cell lymphoma (MCL) is a rare, aggressive B-cell non-Hodgkin lymphoma (NHL) accounting for 5% to 7% of all lymphomas. Its prognosis ranges from indolent disease that does not require treatment for years to very aggressive disease, which is associated with poor survival (Silkenstedt et al, 2021). Typically, MCL is diagnosed at advanced stage and in older patients who cannot tolerate intensive therapy (NCCN, 2022). Although recent advances have slightly increased remission rates, recurrence and relapse remain very common, leading to a median overall survival between 3 and 6 years (LLS, 2021). Though there are several effective options, progress is still needed towards establishing an accepted frontline approach for MCL (Castellino et al, 2022). Treatment selection and management of MCL are complicated by the heterogeneity of prognosis, advanced age and comorbidities of patients, and lack of an established standard approach for treatment, making it vital that clinicians be familiar with the latest research and advances in this area. In this activity chaired by Michael Wang, MD, Professor in the Department of Lymphoma & Myeloma at MD Anderson Cancer Center, expert faculty will discuss prognostic factors informing treatment, the promising results of recent trials in new therapeutic approaches, and the implications of treatment resistance in therapeutic selection for MCL.
Target Audience
Hematology/oncology fellows, attending faculty, and other health care professionals involved in the treatment of patients with mantle cell lymphoma (MCL).
Learning Objectives
1.) Identify clinical and biological prognostic factors that can guide treatment decision making for older adults with MCL
2.) Evaluate emerging data on targeted therapeutic approaches for treatment-naive and relapsed/refractory MCL and their applicability to older adults
3.) Assess mechanisms of resistance to targeted therapies for MCL and their implications for treatment selection
- Video recording of this lecture in English language: https://youtu.be/lK81BzxMqdo
- Video recording of this lecture in Arabic language: https://youtu.be/Ve4P0COk9OI
- Link to download the book free: https://nephrotube.blogspot.com/p/nephrotube-nephrology-books.html
- Link to NephroTube website: www.NephroTube.com
- Link to NephroTube social media accounts: https://nephrotube.blogspot.com/p/join-nephrotube-on-social-media.html
Tom Selleck Health: A Comprehensive Look at the Iconic Actor’s Wellness Journeygreendigital
Tom Selleck, an enduring figure in Hollywood. has captivated audiences for decades with his rugged charm, iconic moustache. and memorable roles in television and film. From his breakout role as Thomas Magnum in Magnum P.I. to his current portrayal of Frank Reagan in Blue Bloods. Selleck's career has spanned over 50 years. But beyond his professional achievements. fans have often been curious about Tom Selleck Health. especially as he has aged in the public eye.
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Introduction
Many have been interested in Tom Selleck health. not only because of his enduring presence on screen but also because of the challenges. and lifestyle choices he has faced and made over the years. This article delves into the various aspects of Tom Selleck health. exploring his fitness regimen, diet, mental health. and the challenges he has encountered as he ages. We'll look at how he maintains his well-being. the health issues he has faced, and his approach to ageing .
Early Life and Career
Childhood and Athletic Beginnings
Tom Selleck was born on January 29, 1945, in Detroit, Michigan, and grew up in Sherman Oaks, California. From an early age, he was involved in sports, particularly basketball. which played a significant role in his physical development. His athletic pursuits continued into college. where he attended the University of Southern California (USC) on a basketball scholarship. This early involvement in sports laid a strong foundation for his physical health and disciplined lifestyle.
Transition to Acting
Selleck's transition from an athlete to an actor came with its physical demands. His first significant role in "Magnum P.I." required him to perform various stunts and maintain a fit appearance. This role, which he played from 1980 to 1988. necessitated a rigorous fitness routine to meet the show's demands. setting the stage for his long-term commitment to health and wellness.
Fitness Regimen
Workout Routine
Tom Selleck health and fitness regimen has evolved. adapting to his changing roles and age. During his "Magnum, P.I." days. Selleck's workouts were intense and focused on building and maintaining muscle mass. His routine included weightlifting, cardiovascular exercises. and specific training for the stunts he performed on the show.
Selleck adjusted his fitness routine as he aged to suit his body's needs. Today, his workouts focus on maintaining flexibility, strength, and cardiovascular health. He incorporates low-impact exercises such as swimming, walking, and light weightlifting. This balanced approach helps him stay fit without putting undue strain on his joints and muscles.
Importance of Flexibility and Mobility
In recent years, Selleck has emphasized the importance of flexibility and mobility in his fitness regimen. Understanding the natural decline in muscle mass and joint flexibility with age. he includes stretching and yoga in his routine. These practices help prevent injuries, improve posture, and maintain mobilit
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These simplified slides by Dr. Sidra Arshad present an overview of the non-respiratory functions of the respiratory tract.
Learning objectives:
1. Enlist the non-respiratory functions of the respiratory tract
2. Briefly explain how these functions are carried out
3. Discuss the significance of dead space
4. Differentiate between minute ventilation and alveolar ventilation
5. Describe the cough and sneeze reflexes
Study Resources:
1. Chapter 39, Guyton and Hall Textbook of Medical Physiology, 14th edition
2. Chapter 34, Ganong’s Review of Medical Physiology, 26th edition
3. Chapter 17, Human Physiology by Lauralee Sherwood, 9th edition
4. Non-respiratory functions of the lungs https://academic.oup.com/bjaed/article/13/3/98/278874
TEST BANK for Operations Management, 14th Edition by William J. Stevenson, Ve...kevinkariuki227
TEST BANK for Operations Management, 14th Edition by William J. Stevenson, Verified Chapters 1 - 19, Complete Newest Version.pdf
TEST BANK for Operations Management, 14th Edition by William J. Stevenson, Verified Chapters 1 - 19, Complete Newest Version.pdf
Knee anatomy and clinical tests 2024.pdfvimalpl1234
This includes all relevant anatomy and clinical tests compiled from standard textbooks, Campbell,netter etc..It is comprehensive and best suited for orthopaedicians and orthopaedic residents.
Lung Cancer: Artificial Intelligence, Synergetics, Complex System Analysis, S...Oleg Kshivets
RESULTS: Overall life span (LS) was 2252.1±1742.5 days and cumulative 5-year survival (5YS) reached 73.2%, 10 years – 64.8%, 20 years – 42.5%. 513 LCP lived more than 5 years (LS=3124.6±1525.6 days), 148 LCP – more than 10 years (LS=5054.4±1504.1 days).199 LCP died because of LC (LS=562.7±374.5 days). 5YS of LCP after bi/lobectomies was significantly superior in comparison with LCP after pneumonectomies (78.1% vs.63.7%, P=0.00001 by log-rank test). AT significantly improved 5YS (66.3% vs. 34.8%) (P=0.00000 by log-rank test) only for LCP with N1-2. Cox modeling displayed that 5YS of LCP significantly depended on: phase transition (PT) early-invasive LC in terms of synergetics, PT N0—N12, cell ratio factors (ratio between cancer cells- CC and blood cells subpopulations), G1-3, histology, glucose, AT, blood cell circuit, prothrombin index, heparin tolerance, recalcification time (P=0.000-0.038). Neural networks, genetic algorithm selection and bootstrap simulation revealed relationships between 5YS and PT early-invasive LC (rank=1), PT N0—N12 (rank=2), thrombocytes/CC (3), erythrocytes/CC (4), eosinophils/CC (5), healthy cells/CC (6), lymphocytes/CC (7), segmented neutrophils/CC (8), stick neutrophils/CC (9), monocytes/CC (10); leucocytes/CC (11). Correct prediction of 5YS was 100% by neural networks computing (area under ROC curve=1.0; error=0.0).
CONCLUSIONS: 5YS of LCP after radical procedures significantly depended on: 1) PT early-invasive cancer; 2) PT N0--N12; 3) cell ratio factors; 4) blood cell circuit; 5) biochemical factors; 6) hemostasis system; 7) AT; 8) LC characteristics; 9) LC cell dynamics; 10) surgery type: lobectomy/pneumonectomy; 11) anthropometric data. Optimal diagnosis and treatment strategies for LC are: 1) screening and early detection of LC; 2) availability of experienced thoracic surgeons because of complexity of radical procedures; 3) aggressive en block surgery and adequate lymph node dissection for completeness; 4) precise prediction; 5) adjuvant chemoimmunoradiotherapy for LCP with unfavorable prognosis.
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Recomendações da OMS sobre cuidados maternos e neonatais para uma experiência pós-natal positiva.
Em consonância com os ODS – Objetivos do Desenvolvimento Sustentável e a Estratégia Global para a Saúde das Mulheres, Crianças e Adolescentes, e aplicando uma abordagem baseada nos direitos humanos, os esforços de cuidados pós-natais devem expandir-se para além da cobertura e da simples sobrevivência, de modo a incluir cuidados de qualidade.
Estas diretrizes visam melhorar a qualidade dos cuidados pós-natais essenciais e de rotina prestados às mulheres e aos recém-nascidos, com o objetivo final de melhorar a saúde e o bem-estar materno e neonatal.
Uma “experiência pós-natal positiva” é um resultado importante para todas as mulheres que dão à luz e para os seus recém-nascidos, estabelecendo as bases para a melhoria da saúde e do bem-estar a curto e longo prazo. Uma experiência pós-natal positiva é definida como aquela em que as mulheres, pessoas que gestam, os recém-nascidos, os casais, os pais, os cuidadores e as famílias recebem informação consistente, garantia e apoio de profissionais de saúde motivados; e onde um sistema de saúde flexível e com recursos reconheça as necessidades das mulheres e dos bebês e respeite o seu contexto cultural.
Estas diretrizes consolidadas apresentam algumas recomendações novas e já bem fundamentadas sobre cuidados pós-natais de rotina para mulheres e neonatos que recebem cuidados no pós-parto em unidades de saúde ou na comunidade, independentemente dos recursos disponíveis.
É fornecido um conjunto abrangente de recomendações para cuidados durante o período puerperal, com ênfase nos cuidados essenciais que todas as mulheres e recém-nascidos devem receber, e com a devida atenção à qualidade dos cuidados; isto é, a entrega e a experiência do cuidado recebido. Estas diretrizes atualizam e ampliam as recomendações da OMS de 2014 sobre cuidados pós-natais da mãe e do recém-nascido e complementam as atuais diretrizes da OMS sobre a gestão de complicações pós-natais.
O estabelecimento da amamentação e o manejo das principais intercorrências é contemplada.
Recomendamos muito.
Vamos discutir essas recomendações no nosso curso de pós-graduação em Aleitamento no Instituto Ciclos.
Esta publicação só está disponível em inglês até o momento.
Prof. Marcus Renato de Carvalho
www.agostodourado.com
Prix Galien International 2024 Forum ProgramLevi Shapiro
June 20, 2024, Prix Galien International and Jerusalem Ethics Forum in ROME. Detailed agenda including panels:
- ADVANCES IN CARDIOLOGY: A NEW PARADIGM IS COMING
- WOMEN’S HEALTH: FERTILITY PRESERVATION
- WHAT’S NEW IN THE TREATMENT OF INFECTIOUS,
ONCOLOGICAL AND INFLAMMATORY SKIN DISEASES?
- ARTIFICIAL INTELLIGENCE AND ETHICS
- GENE THERAPY
- BEYOND BORDERS: GLOBAL INITIATIVES FOR DEMOCRATIZING LIFE SCIENCE TECHNOLOGIES AND PROMOTING ACCESS TO HEALTHCARE
- ETHICAL CHALLENGES IN LIFE SCIENCES
- Prix Galien International Awards Ceremony
1. EliteFueling Sports Nutrition
Lindsey Remmers, MS, RD, CSSD, LMNT, C
FUELING the Athlete
Lindsey Remmers
MS, RD, CSSD, LMNT
Director of Performance Nutrition, University of Nebraska
EliteFueling Sports Nutrition
2. EliteFueling Sports Nutrition
Lindsey Remmers, MS, RD, CSSD, LMNT, C
More than just “eating healthy”…
Proper FUELING will:
Improve performance
Reduce fatigue
Optimize recovery
Increase Power & Speed
Improve focus
Heal and repair injuries
Prevent heat cramps
What is Nutrition?
3. EliteFueling Sports Nutrition
Lindsey Remmers, MS, RD, CSSD, LMNT, C
“Young athletes may fail to reach their genetic
potential if energy demands from sports and training
are not met with adequate energy intake”
~ Oded Bar-Or, M.D.
Sports Science Exchange Roundtable. Youth In sport: Nutritional Needs. GSSI. 8:4 (1997).
4. EliteFueling Sports Nutrition
Lindsey Remmers, MS, RD, CSSD, LMNT, C
THE BASICS
Adolescent athlete energy needs are higher than
normal recommendations
Focus on:
FUEL!
Calcium & Vitamin D – bone growth & development
Get 3 to 4 servings of dairy each day
Need 5000IU Vitamin D during winter months
Iron – oxygen transport to working muscles
consume lean red meat 3x/wk
Magnesium, Zinc, Vitamin B6 – protein synthesis, growth
Whole grains, dairy, beans, nuts, leafy greens….SPINACH!!
5. EliteFueling Sports Nutrition
Lindsey Remmers, MS, RD, CSSD, LMNT, C
WRESTLING
GOAL: 5-8% of weight class HYDRATED
3% 5% 8% 10%
106 109 111 114 117
113 116 119 122 124
120 124 126 130 132
126 130 132 136 139
132 136 139 143 145
138 142 145 149 152
145 149 152 157 160
152 157 160 164 167
160 165 168 173 176
170 175 179 184 187
182 187 191 197 200
195 201 205 211 215
220 227 231 238 242
285 294 299 308 314
W
E
I
G
H
T
C
L
A
S
S
WEIGHT PERCENTAGE
The MORE hydrated you are, the MORE you sweat
7. EliteFueling Sports Nutrition
Lindsey Remmers, MS, RD, CSSD, LMNT, C
ENERGY USE
Types of energy sources used during
different intensities of training
WRESTLING
MET MET
125 6 358 8 477
130 6 372 8 496
135 6 387 8 515
140 6 401 8 535
145 6 415 8 554
150 6 430 8 573
155 6 444 8 592
160 6 458 8 611
165 6 473 8 630
170 6 487 8 649
175 6 501 8 668
180 6 515 8 687
185 6 530 8 706
190 6 544 8 725
195 6 558 8 745
200 6 573 8 764
205 6 587 8 783
240 6 687 8 916
250 6 716 8 955
Wt.
Energy USED in
1-hr Training
Energy USED in
1-hr Training
8. EliteFueling Sports Nutrition
Lindsey Remmers, MS, RD, CSSD, LMNT, C
Include all food groups at each meal.
At Snacks: Combine 1 group from left side with 1 group from right side
FRUIT & VEG =
BOOST IMMUNE SYSTEM
Fights Inflammation, improves recovery
CARBOHYDRATE = FUEL
Energy for training.
LEAN PROTEIN =
MUSCLE BUILDING
Helps muscles repair, recover,
and rebuild.
FATS
Healthy sources provide energy, help body absorb
vitamins & minerals, provides satisfaction from
meals.
= 2 svg.
= 2 slc. bread
= 1 svg fruit
= 2 svg veg
= 2-3 fat svg or
1 Tbsp.
= 3-4-oz. meat
9. ACTIVE DAY PLATE
For Weight Gain
Drink 100% juice, 2% milk, or
chocolate milk
Add cheese to vegetables
Add Nuts & Dried Fruit
Add Guacamole, Dressings
Choose bagels or hoagies
instead of sliced bread
Water
Unsweet Tea
Coffee/
Decaf
Dilute Juice
=
=
=
x1
16-oz.
8-oz.
100%
Juice
11. EliteFueling Sports Nutrition
Lindsey Remmers, MS, RD, CSSD, LMNT, C
How FULL is Your Tank?
• SIGNS CALORIES ARE
LOW
o Feeling Tired or no energy
o Heavy Legs
o Loss of speed/power/strength
o Weight loss
o Missed Periods
o Moody
• EFFECTS of CHRONIC
LOW-CALORIES
o metabolic rate
o Protein synthesis (muscle)
o Induced immune suppression,
decreased vigor, increased
fatigue
o Hormonal imbalances
o Poor Cognitive function
o susceptibility to heat illness
o Compromised nutritional
status
20. EliteFueling Sports Nutrition
Lindsey Remmers, MS, RD, CSSD, LMNT, C
Does it REALLY
matter what I eat?
AFFECTS:
• Muscle recovery & gains
• Concentration levels
• Overall energy levels
• Nutrient needs
• Weight of food does NOT contribute to bodyweight
21. EliteFueling Sports Nutrition
Lindsey Remmers, MS, RD, CSSD, LMNT, C
THE BASICS
1. Meet energy needs
2. Quality
3. CONSISTENCY / FREQUENCY
Aka don’t skip meals
Frequency is important for muscle
building and maintenance…
PROTEIN THROUGHOUT THE DAY
23. EliteFueling Sports Nutrition
Lindsey Remmers, MS, RD, CSSD, LMNT, C
TYPICAL WRESTLER DIET
B-FAST: nothing or granola
bar
LUNCH: sandwich…maybe
AFTERNOON: nothing
DINNER: 3 plates of food
(easily 1500-2000 calories)
IDEAL WRESTLER DIET
B-FAST: bowl of cereal (no kid
cereals) + greek yogurt
LUNCH: sandwich, apple, milk,
whole-grain goldfish
AFTERNOON: PB&J or trail mix
bar before practice
AFTER PRACTICE: choco milk
DINNER: 1 plate of food – mostly
veggies & protein
24. EliteFueling Sports Nutrition
Lindsey Remmers, MS, RD, CSSD, LMNT, C
BREAKFAST: 500-900 calories
• 1 bagel with 2 Tbsp cream cheese plus
1 Greek yogurt
• Peanut butter & banana wrap plus
fruit and milk
• 2 bowls ADULT cereal (mix granola or
grapenuts into cereal for extra
calories)
• ADULT CEREAL: 1-2g fiber per
serving, less than 10g
sugar/serving
• Oatmeal with brown sugar, big
handful trail mix, glass of juice
• Oatmeal, greek yogurt, banana, juice
• Roll up a tortilla with scrambled eggs
and salsa
• 1-2 clif bars, banana, milk or juice box
• 2 eggs, avocado, 2 slices toast, milk or
yogurt, juice
Eating more during the
morning & day will lead
to higher energy at
practice, stronger
bodies, and leaning out.
*Bonus* – better able to
concentrate in class and
improved sleep
25. EliteFueling Sports Nutrition
Lindsey Remmers, MS, RD, CSSD, LMNT, C
THE BASICS
1. Meet energy needs
2. Quality
3. Consistency & TIMING
Fuel body around training
26. EliteFueling Sports Nutrition
Lindsey Remmers, MS, RD, CSSD, LMNT, C
PRE WORKOUT FUELING
1) Protein
• 8-15g of Protein
• Greek yogurt, string cheese
2) Carbohydrate
• 15-45g
• Top off energy stores
• Granola bars, PB&J, fruit
cup/applesauce
3) Fluids
4) Electrolytes
Timeline: Within 15-60 minutes before training
Easy to pack snack:
PB&J, applesauce cups, fruit snacks,
Clif bars, Whole-grain goldfish &
raisins, pudding cup & banana, cereal
w/ nuts & craisins mix, nutrigrain
bar(s)
27. EliteFueling Sports Nutrition
Lindsey Remmers, MS, RD, CSSD, LMNT, C
RESEARCH SHOWS….
Muscle tissue best recovers with small amounts of protein spread throughout the day. For best
muscle recovery, have up to 30g (~4 oz.) lean protein with each meal, 10-20g with each snack (1-
3oz.), and 15-20g (16-oz skim or chocolate milk) right after running/strength training.
“Consuming carbohydrate and protein during the
early phases of recovery has been shown to
positively affect subsequent exercise performance
and could be of specific benefit for athletes
involved in multiple training or competition
sessions on the same or consecutive days.”
2010.Burke et al. Nutritional Strategies to Promote Post-Exercise
Recovery.
Basically, EAT WITHIN 20-45 MINUTES of
of finishing training.
RECOVERY
28. EliteFueling Sports Nutrition
Lindsey Remmers, MS, RD, CSSD, LMNT, C
POST WORKOUT FUELING
1) Protein
• 15-20g of Protein
• Chocolate Milk, Milk
• EAT ALL THRU DAY
2) Carbohydrate
• 30-60g
• Delayed feeding can reduce
glycogen restoration by 47%
3) Fluids
Timeline: Within 20-45 minutes after training!
– Maximize muscle recovery or protein
synthesis
– Maximize restoration of glycogen
stores (carbohydrate stores)
– Restore immune suppression
Tipton et al., 2006
Willoughby et al., 2006
Tipton et al., 2004
30. EliteFueling Sports Nutrition
Lindsey Remmers, MS, RD, CSSD, LMNT, C
THE BASICS
1. Meet energy needs
2. Quality
3. Timing & Consistency
4. HYDRATION
31. EliteFueling Sports Nutrition
Lindsey Remmers, MS, RD, CSSD, LMNT, C
HYDRATION
SWEAT SCIENCE
60-90 min or shorter practice
>90 min practice OR
heavy sweater
• Athletes lose up to 9x more SODIUM than potassium in sweat
• Gatorade or Water??
33. EliteFueling Sports Nutrition
Lindsey Remmers, MS, RD, CSSD, LMNT, C
• Dehydration WILL ALWAYS hinder your performance
Research shows that good hydrators will practice at higher
intensities, be more focused, and have improved
performance compared to non-hydrators.
Fatigue
Dry/cotton mouth’
Training feels harder
than it should
Dizziness
Nauseous
Shaking
Inability to focus
No appetite
Overall decrease in
performance and
skills
Muscle cramps
HYDRATION
34. EliteFueling Sports Nutrition
Lindsey Remmers, MS, RD, CSSD, LMNT, C
#checkyourpee
If urine is a 4 or higher 1.5-hours before activity (color below), you are
dehydrated.
Drink enough ½ BDWT in oz daily.
urine is a
After Training: drink 20-oz. fluid for every 1-lb lost during training
35. EliteFueling Sports Nutrition
Lindsey Remmers, MS, RD, CSSD, LMNT, C
THE BASICS
1. Meet energy needs
2. Quality
3. Timing & Consistency
4. Hydration
5. SUPPLEMENTS
• Food first
36. EliteFueling Sports Nutrition
Lindsey Remmers, MS, RD, CSSD, LMNT, C
Look for this logo on
products signifying
testing by NSF.
Fish Oil
Vitamin D
Caffeine
Creatine
Whey Protein
Beta-alanine
BCAA’s
*STRONGLY SUPPORTED
SOMEWHAT SUPPORTED
MCT’s
Glucosamine Chondroitin
LIMITED OR NO SUPPORT
HMB
Glutamine
Arginine
CLA
ZMA
Ginseng
Gingko Biloba
Carnitine
Chromium Picolinate
Oxygenated Waters
Super Juices (Mona Vie, Euro)
Weight Loss:
Appetite Suppressors
Stimulants (excluding caffeine)
Malabsorptive supplements
POTENTIALLY DANGEROUS
**This list is NOT all-inclusive**
Androstenedione
19-norandrostenediol
Ephedra
Strychnine
Methylhexaneamine (Jack3d)
Tribulus Terrestris or other herbal testosterone boosters
Below is a list of supplements based on peer-reviewed,
clinical research, and their effectiveness. Great resource
for supplement research:
http://www.ausport.gov.au/ais/nutrition/supplements
FOOD is always the FOUNDATION
SUPPLEMENTS compliment a
SOLID foundation
Not regulated by FDA
Companies can make claims without
any scientific proof
DON’T BE FOOLED by MLM
companies
37. EliteFueling Sports Nutrition
Lindsey Remmers, MS, RD, CSSD, LMNT, C
Cosgrove, Alwyn. Art & Science of Making Weight. 2008
WRESTLING specifics
1. WEIGHT LOSS
Avoid extremes
Too much too fast =
38. EliteFueling Sports Nutrition
Lindsey Remmers, MS, RD, CSSD, LMNT, C
Cosgrove, Alwyn. Art & Science of Making Weight. 2008
Reduced Metabolic
Rate
Inability to maintain or
develop lean tissue
Compromised
Immune Function
39. EliteFueling Sports Nutrition
Lindsey Remmers, MS, RD, CSSD, LMNT, C
WRESTLING
GOAL: 5-8% of weight class HYDRATED
3% 5% 8% 10%
106 109 111 114 117
113 116 119 122 124
120 124 126 130 132
126 130 132 136 139
132 136 139 143 145
138 142 145 149 152
145 149 152 157 160
152 157 160 164 167
160 165 168 173 176
170 175 179 184 187
182 187 191 197 200
195 201 205 211 215
220 227 231 238 242
285 294 299 308 314
W
E
I
G
H
T
C
L
A
S
S
WEIGHT PERCENTAGE
The MORE hydrated you are, the MORE you sweat
40. EliteFueling Sports Nutrition
Lindsey Remmers, MS, RD, CSSD, LMNT, C
Inside Bodyweight
Fast weight loss =
• fast regain….why?
Initially only lost water & glycogen
slowed metabolism
• regain muscle or fat?
Your weight plateaus, you decrease calories, you don’t
lose weight…why?
41. EliteFueling Sports Nutrition
Lindsey Remmers, MS, RD, CSSD, LMNT, C
Inside Bodyweight
“Athletes who aggressively diet for a competitive
season and rapidly regain weight may find it more
challenging to achieve optimal body composition in
following seasons.” J of Int Soc of Sport Nutr.
“post-starvation obesity” – because metabolism
hasn’t caught back up to your normal eating.
42. EliteFueling Sports Nutrition
Lindsey Remmers, MS, RD, CSSD, LMNT, C
FACT
A USOC Retrospective Study Revealed:
of all USA medals - judo, tai-kwon-do, & wrestling at
the last Olympics…
→ Anyone who won a medal maintained
bodyweight control over the long-term
→ Always within 1-2 lbs day before or they were
underweight at weigh-in
→ Most only cut 1-2 lbs
43. EliteFueling Sports Nutrition
Lindsey Remmers, MS, RD, CSSD, LMNT, C
Inside Bodyweight
Instead of crash dieting, what should you do?
If you have/are trying to lose and doing it rapidly,
instead start slowly feeding your body to recover
metabolism.
44. EliteFueling Sports Nutrition
Lindsey Remmers, MS, RD, CSSD, LMNT, C
WRESTLING NUTRITION
GOAL: 5-8% of weight class HYDRATED
3% 5% 8% 10%
106 109 111 114 117
113 116 119 122 124
120 124 126 130 132
126 130 132 136 139
132 136 139 143 145
138 142 145 149 152
145 149 152 157 160
152 157 160 164 167
160 165 168 173 176
170 175 179 184 187
182 187 191 197 200
195 201 205 211 215
220 227 231 238 242
285 294 299 308 314
W
E
I
G
H
T
C
L
A
S
S
WEIGHT PERCENTAGE
45. EliteFueling Sports Nutrition
Lindsey Remmers, MS, RD, CSSD, LMNT, C
WEIGHT GAIN
HOW
No more than 1% of your bodyweight per week
gained
Why??
• Focus on calorie dense foods
o whole milk, trail mix, bagels, cheese, 100% juice, chocolate
milk, guacamole, PB&J before bed with milk
• Eat often
• Eat breakfast – not just cereal
• Have a snack before bed
46. EliteFueling Sports Nutrition
Lindsey Remmers, MS, RD, CSSD, LMNT, C
WEIGHT LOSS
HOW
• Recognize if eating for boredom or hunger
• Skip the junk
o No concession stand trips
• Eat more fruits & veggies
• Eat no later than 1 hour before bed OR “fast” for 12+ hours at
night
No more than 1% of your bodyweight per week
lost
Why??
47. EliteFueling Sports Nutrition
Lindsey Remmers, MS, RD, CSSD, LMNT, C
IN-SEASON WEIGHT MAKING
WATER/HYDRATION
DO NOT START CUTTING WATER TOO EARLY!!!
If you do…
Body will upregulate anti-diuretic hormone due
to dehydration…. If dehydrate too early in the
week, your body will hang on to water instead of
lose it
48. EliteFueling Sports Nutrition
Lindsey Remmers, MS, RD, CSSD, LMNT, C
Week of:
Stay Super-hydrated until 1-2 days before your final workout
Helps minimize release of anti-diuretic hormone (it causes water retention)
Will help your body maintain metabolism, get nutrients to muscles, clear toxins, improve energy, improve your workouts,
improve muscle resiliency and make your weight cut easier!
2 days out:
Decrease added salt to avoid water retention.
High salt foods: cured meats (ham), crackers, processed foods, fast food, fried food, soup, pretzels, sauces, ketchup & mustard,
American & cheddar cheese, canned vegetables, deli meat, frozen pizza, frozen dinners, popcorn, chips
Can begin to focus on low-residue (lower fiber) foods to minimize bulk in gut (see chart)
Day Before:
Enter final day 2% of BW overweight & hydrated (adjust based on ability to sweat)
Finish workout 0-2 pounds overweight. If over this weight, return for another workout to cut water in order to be 0-2 pounds
overweight
Eat & drink lower-carb foods up to 2-3 pounds overweight.
Well-cooked Vegetables, fruit (apple, pear, kiwi, cherries, banana, grapefruit, grapes, peach, mango, pum), cottage cheese, lean
meat, fish, chicken & turkey, milk, cheese, eggs, greek yogurt, nuts, beans, brown rice, whole potatoes)
If final workout is early enough that you will float before bed, eat enough or snack so that bedtime weight is +2-3 pounds
Go to sleep 2-3 pounds overweight, depending upon ability to float. Note: the more you are over, the more your body will allow you
to float
Day of:
Wake up ~1lb overweight
If competing at night, can focus on liquid calories during day (shakes, milk, applesauce, smoothie)
Drill to lose remaining weight
Make Weight
Refuel—post weigh-in fuel
IN-SEASON WEIGHT MAKING
55. EliteFueling Sports Nutrition
Lindsey Remmers, MS, RD, CSSD, LMNT, C
Hungrier than during the week?
Come back Heavier on Monday?
• Eat consistently during the week – don’t skip meals to try to
lose weight. WILL BACKFIRE
• Get recovery drink in after practice
WEEKENDS OR END OF WEEK