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Welcome, everybody.
Thank you so much for having me.
I like trying to spread the word of good sports
nutrition far and wide.
So the more I can, the better.
So, thank you Dr. Sutton, thank you HSS.
So, nothing to disclose.
I'm going to go through this relatively quickly so we
can get some good Q&A with the group.
So again, just do a brief talk on sports nutrition 101.
And then with that, get into some myths
that may be going around about sports nutrition
and clear them up or clarify them better.
The first thing I want to touch on
is a concept that I call the fueling performance pyramid.
And so we talk about building this pyramid from the bottom up
to have a solid base.
The first part is what's called fundamental nutrition, just
eating good healthy foods for general health, body
composition, and your immune system.
So an athlete who is sick, an athlete who is injured cannot
be an effective athlete.
So you've got to be healthy first,
then you can put on the performance nutrition piece.
Which is, what do I have before the workout, what
do I have after the workout, what do I have during.
And then finally once those are all working well,
supplements or supplemental nutrition
which can be very specific to certain conditions or demands.
So just touching on what is those fundamental nutrition
pieces that I look at and I ask for my athletes to have.
So again, adequate calories for healthy weight maintenance
and physical function.
Really trying to say, are you fueling your body the way
it needs to do to achieve the ability
to do all the work that's being asked of it
and to also function healthfully.
In other words, are all of your body systems working?
Are you getting all the normal things
that should be going on your body, are you not getting sick?
Are you getting adequate carbohydrates, adequate fuel
for your training demands?
And then, adequate protein spaced evenly
throughout the day.
The key is you want to have a certain amount,
but not too much.
So more isn't always better, but you definitely have enough.
And having it evenly spaced throughout the day every three,
four, five hours max to maximize muscle protein synthesis.
Next, looking at having veggies and fruits and healthy fats
with at least two meals or snacks a day.
So I'm saying, if you've got breakfast, lunch, dinner,
and maybe one or two snacks, you want
to see the veggies at two of them, fruits at two of them,
healthy fats, talking about nuts, salmon, seeds, avocado,
olive oils with at least two of those as well.
Being attentive to maybe certain key vitamins and minerals,
especially in target populations.
So again, endurance athletes, making sure your iron is up.
Especially females endurance athletes.
Vitamin D, making sure you're having it enough,
especially if you're indoors a lot, northern, higher
latitudes, wintertime, stuff like that.
Calcium for bone health, vitamin C especially
for stressful training periods.
And then more to consider if you're vegetarian
or vegan, B12, et cetera.
And then, making sure that you have adequate hydration.
That again, you're going to the bathroom,
urinating relatively frequently.
And that when you do, your urine is straw yellow or lighter.
A good way to look at how much I should be eating
or how my distribution should be--
we have these great resources from USOC Sports Nutrition
Group, US Olympic Committee.
So if you look at an easy training day
or for weight management, you'll see
how the whole grain is really just that top quarter
of the plate.
Lot of fruits and vegetables, and then some protein as well.
So if you go to a hard day, watch
how much the whole grains really takes up
a lot more at the plate, you add on some food on the side.
So you see how much more.
So again looking at less here for the easy training day,
and a lot more on the harder training day because your body
needs that more fuel.
Because you're training multiple hours a day
on the hard training day or race day,
whereas you're only maybe doing a light workout or just
some technique work on the easier day.
So you're fueling your body for what it needs
and not what it doesn't, so it's about optimizing.
If we look at some example needs,
someone who's training two hours in a day, pretty
lean individual, 176 pounds.
So definitely going to be a teenager, adolescent,
or older athlete.
it's a lot of food, especially if you're going
with the recommended carbs.
So 530 grams, it's a lot of carbs as you can see.
It's a lot of food.
So again, I want people to be realistic about this
is a huge demand on a person's body
if they're training super hard, and they're
going to need to eat the part.
Also on the flip side, you need to consider
that if someone comes in and they're having issues
and their diet looks good, they might just not
be eating enough even though the quality of their diet is good.
So you say, oh, I'm eating some salmon,
I'm eating some vegetables.
But maybe you're just not eating enough if you're really
feeling tired and low.
Because you're training super hard,
but you're not taking in enough.
I want you to consider creating a healthy eating
environment for yourself.
So the idea is you have all of this recommendations,
and then what I do with it?
How do I make it realistic to me as an individual?
When I work with athletes this is the stuff
that I really dig into during my consults with them.
What are your preferences, what's your schedule,
where are you going to be, are you at school?
In the morning, do you have a short morning?
For you to pretty much should be up and out of the door
right away within a half hour, so you grab something quick.
Do you have more time in the morning?
Do you have good lunch options at school?
Maybe not.
Do you have any snack options?
Can you eat during or between classes?
Sometimes a lot of athletes, a lot of kids
just can't eat for a really long time
because they're not allowed to.
When are your practices, are they early in the morning
or are they later in the day?
Do you have some two-a-days?
And then, what is your hydration like,
can you carry a water bottle with you?
And then what about those weekends?
So are your weekends different, is there more training,
do you have more free time?
And what we really want to do is what I have in the bottom left,
make the healthy choice the easy choice.
That is the key.
So now going into performance nutrition,
we want to talk about fueling time frame.
So we're talking about before, one to three hours prior,
during, and then after, again, about that hour or so after.
A lot of the things are the same, carbs, protein, fluid,
electrolytes.
So the primary electrolyte is sodium, salt.
And we want to make sure that we're
getting in a snack beforehand, something
during, especially if it's going to be more than an hour
or 90 minutes that you're including some carbs,
and then having something similar afterwards.
So we'll dig in a little deeper here.
So again looking at pre-practice carbs, moderate protein,
lower fat and fiber for people with sensitive stomachs.
Some people can put away the peanut butter,
some people are going to have a really bad stomach
ache afterwards as well.
Salads are great, may not want to have a huge salad an hour
before you go train.
Again, everyone's different.
If you have a sensitive stomach, sometimes
having a liquid is easier to digest,
it's more easily tolerated.
Making sure you getting in some amount
of fluid, 12 to 20 ounces.
Think about the typical Poland Spring bottle of water.
And then, a source of sodium, so sometimes that comes with food.
And then on the right side you have food ideas to do.
Test it out before game day or race
day so you're not trying something new when it counts.
And the little phrase I use is, the more weight, the longer
waiting between eating and competing, the more
food you're going to need.
So maybe a snack if it's an hour or two before you
go, but more of a meal if it's going to take three or four
hours before you'll be able to actually start training.
So during practice, again we're talking about the big three,
fluid, carbs, and electrolytes.
If it's a shorter duration you're
going to be able to do fine with just fluid.
As the duration gets longer, as it gets more hot and humid,
then you start to-- you need to increase the amount
you need for electrolytes, for carbohydrates as well.
Research will generally show you want
to try to consume or have something
during practice every 15 to 20 minutes,
versus waiting for a long time.
We can fall behind or trying to do too short of a time
and your body isn't able to actually absorb it effectively.
Again, there's different ideas of how you can do it.
Listen to your body.
If you're taking in a lot of fluid
and then you feel like you've got a ton of fluid
sloshing around in your stomach, maybe that's too much.
So that's something to consider.
Also, just being mindful of the signs and symptoms
of dehydration and heat stress, especially you're
going to be outside.
Hard training, especially pads, helmets,
stuff like that, you really just want to be sure
or that you're aware of that you're getting frequent breaks
to be able to stay hydrated.
And that if you're getting these symptoms
and it's not normal, again getting it
checked out, getting somewhere cooler, taking yourself out.
Again, coaches and stuff like that
are trained to be aware of these things and monitor them.
After practice, the easiest thing
I tell people is whatever you do before practice you
can repeat it after practice.
It's the same general concept of what's required,
just putting back those same things, carbs, protein, fluid,
and electrolytes or sodium.
Next I just want to give a quick example,
these are things you can do.
So if you have lunch at 12:00 at school, maybe you
practice snack at 2:00, you practice from 4:00 to 6:00,
and then you get a quick snack on the way home,
and then eat dinner.
On the flip side, you can do the same thing for waking up,
have a little snack before practice,
practice, have a good breakfast afterwards.
So another thing I want to talk about,
recovery is not just nutrition.
It's super important to get your body
ready to go for the next training
session and the next day, especially
you're doing a lot of day-in and day-out training.
That you're getting adequate sleep,
again, we're talking about ideally at least eight.
Especially for young athletes, adolescents, who are growing,
even nine plus if you're training really hard.
And stress, minimizing stress.
So your body doesn't really know the difference
between physical stress of hard training, mental stress of I've
got a deadline, I've got a report due soon,
I've got final exams.
Your body's taking on all that stress the same way,
and so it adds up.
So anything you can do to minimize stress or mitigate it
through things that can chill you out and relax you
will help a lot with recovery.
So again touching on supplemental nutrition,
we just want to say these are the three things you
have to ask about supplements.
Is it effective?
I can tell you, you could really count
on maybe one dozen or so tops, 10 12 supplements that
have been fully researched and said
that these are effective for particular situations.
And I will also say going into features, none of these things
seem to have really been studied in-depth
in pediatric population.
Most studies have been done on people 18 plus
for reasons because of all the issues
with pediatric and minor studies.
If it safe?
So again some time things are effective,
but they're not really safe.
And so the biggest example is something like steroids.
But then, is it pure?
So you can also say, all right I have this great substance,
it's going to work for me.
But is the manufacturer who's putting
this pill or this powder into this bottle,
are they actually putting in what
they say they're putting in?
And unfortunately, there's a lot of research showing that that's
not always the case.
So it's really important that you get a good manufacturer.
So here's some resources for you.
So third party testing, NSF for Sport, Informed Choice,
these are organizations that will test products
from manufacturers who send them batches who say,
you can test my product to make sure it is what it says it is.
And then they report it.
Again they can't test every single bottle,
but they're letting them be tested to a certain amount
so you can feel a little more confident on it.
On the bottom, the Australian Institute of Sport
does some great guidelines on research
about supplements that actually have good research behind them.
So definitely check them out.
They go group A, group B, group C, group D. Group A
is one with the most amount of research.
It's really about a dozen things tops, it's not a lot.
Last thing as far as the basics is keeping a journal
or tracking your progress.
The best way to understand how to make yourself better
is to understand what you've done and where you've been,
so you can make a plan for moving forward.
So again, it can be simple.
This is something we do with the tracking of someone's progress
or how they're feeling in a high demands sport.
So again, we're looking at what they're
training hours are like, what their sleep hours are
like, what their morning resting heart rate, soreness,
and fatigue from a 1 to 10 scale.
So when we're really trying to see how someone is doing,
it's a great early warning indicator
if someone's morning resting heart rate is going up.
So when we see that fatigue are going up
and their mood is lousy, that maybe they're
starting to do a little bit of over-training
and we to pull it back.
The great thing about this is if you're tracking
and you see something go out of whack,
you can usually get it under control
before someone gets sick or injured.
So again, having some of this information
can be very, very helpful to understand where someone's at
and how to maximize their adaptation
and improve their recovery.
So stepping into a few myths, and then
we'll open up for some Q&A. So again, sometimes people
think nutrition doesn't matter.
You know, I'll eat whatever I need,
as long as I train and do what I got to do, I'll be fine.
And so it's interesting.
I think when people are younger, I
think you can get away with more.
The two pictures I have on this slide
are what Michael Phelps' eating habits were in 2008 when
he was in his early to mid 20s in that 12,000 calories a day.
And then on the bottom right is his diet
when he was in his '30s in 2016 when he also
got many, many golds.
And he even said himself, I'm in a different body now.
And so I tell people this concept
of longevity, the ability to be an athlete for a long time.
You start looking at all these athletes, LeBron James,
all these athletes that are just really trying
to focus on staying great for a long time,
they will all tell you that nutrition
is a huge factor and a huge role in what they do.
Again it's about maximizing performance.
You can probably be good at a lot of things,
but if you're down on the nutrition
you can go from good to great.
Endurance nutrition, super important.
So if you're doing Ironman, marathons,
things like that, if you don't have the nutrition
you're going to probably bomb.
So again, these are all pieces and factors
that you can consider that are very meaningful for having
good nutrition.
Myth number two, carbs, animal protein.
With Game Changers coming out toward the end of last year,
beginning of this year, a lot of people start asking about, oh,
should I go vegan?
Is that the best way to go?
Anything, XYZ, it's the devil, it's the worst thing for you.
And I tell people, it's all individual.
There's a lot of reasons why you may or may not
want to make a change or cut out a certain area.
But the thing I tell people is, if you
choose to cut out a whole food group,
you are losing out on a potential source
of certain nutrients.
So again, if you're missing out on protein,
if you're missing out on total calories,
if you're missing out on calcium or something like that,
you need to be mindful of where you're
getting those nutrients in.
So sometimes, you have to cut it out
because you have a true allergy or a food sensitivity,
where really, you're getting negative symptoms.
So there's no point in eating something
if it really makes you physically ill every time you
eat it.
Or a medical condition, if you have a inflammatory bowel
disease, IBD.
So you see ulcerative colitis, Crohn's disease,
things like that where you just have to take it out.
And then there's personal preference or experience,
where it just works better for you.
Those are all areas where you might
choose to leave something out.
But you can't say cut and dry, carbs
are horrible for everybody, animal protein's
horrible for everybody, there's plenty of nutrients
you get from there.
But again, a lot of it comes down to personal choice
and fitting a plan that works to the person
because we need the nutrients we need to perform our best.
Number three, I need this supplement to do well,
that this supplement is going to make me the best.
No, it's the fundamental nutrition,
it's the performance nutrition.
Those are the things that are 98 percent of your results.
If you are not tip-top in your fundamental nutrition
that we talked about before, if you're not
tip-top in fueling your performance before, during,
and after, focus on that.
That is the bigger results for you
there, doing that day-in and day-out.
Is it easy?
No.
But is the more effective if you do it?
Yes.
Really research even the best supplements out there,
the ones that are proven, they give you 2% to 3% boost.
So literally if it's coming down to the gold
and you're going to win by a tenth of a second, yes, this 2%
can make the difference.
But again, that's just the last little bit of all of it.
Keep in mind, this is not really studied in athletes under 18.
Again, few supplements are truly proven to work,
we're talking about a dozen or so tops.
Caveat emptor, so really, buyer beware.
So again, you want to know what you're buying is pure.
And as you know, there's a lot of organizations
that are very, very strict about their substance abuse and use.
So whether it's the NCAA, or whether it's Tennis Federation.
Again Maria Sharapova, she tested
positive for something that had become a banned substance
that year.
She had to Google it to know that it
was a banned substance in what she was actually taking.
So again it's really this sort of thing
where it's not even always the athletes knowingly doing it,
it just happens.
And unfortunately, you're still going to get in trouble.
So again, you have to be very mindful
if you're going to choose to have a supplement.
Next thing, I need more protein to bulk up.
I get this all the time when people
want to come in, try and get bigger, put on some lean mass,
always start eating more protein.
It's not about protein to get bigger, it's about calories.
You need to be taking in more calories
than you're burning to gain mass.
Of course you need adequate protein,
but rarely do I see athletes in this situation not taking
in enough protein, they're just not taking enough calories.
So they're pounding four extra protein shakes a day,
but each protein shake is only 150 calories
because it's just protein.
So they're only taking in 600 extra more calories,
when they need actually more like another 1,500 calories
per day instead of just 600.
So on the one side you see Conor McGregor,
he used to just focus on steaks, steaks, steaks, meat, meat
meat.
He has leveled up to higher weight categories now,
and he's really focused on actually just expanding
his general food intake.
Still eating plenty of protein, but eating more.
And then if you look at the other gentleman, Rob
Gronkowski, he actually eats 75% or so--
they asked him about his diet and he eats about 75%
of his diet from plant-based foods.
OK so a lot of the foods you're eating are plant based.
He is a tall, big guy.
He's I think he's 6'5", 6'6".
He is 255, 265 pounds playing weight.
So you can be big and eat plants, and be very healthy,
and have protein as well.
So again, I'm not trying to push one side or the other.
I'm just trying to make you realize that there's
a lot of ways to get to where you want to be,
there's not just one way.
The key is about understanding what
you need to get and be consistent with it.
Last thing I, need to look like that person
to be a good athlete.
So again, body composition, physique, these things.
Certainly some sports, there is some aspects of scoring on it.
But really, it's more about your performance, right?
So you look at some of these athletes.
You see Simone Biles, look how strong her legs are.
She just flies in the air, she would not
be able to fly in the air and do what she
does without those strong legs.
In the middle, you see Bartolo Cólon.
He has some of the best endurance record as far
as being able to pitch in the Major Leagues for years
and years and years with really, very little injury.
So again, you don't have to be this ripped, shredded person
to be a great athlete in all performances.
And lastly, we have Muhammad Ali.
Again, he's not ripped and shredded,
but he can certainly throw a punch.
So again, I would not want to be in the ring with him.
So with that, I'd like to thank you
for listening to my presentation.
I hope you learned a few things.
Thank you very much.
Tune in next week for our 30 minute Thursday's
broadcasted by HSS.
Thank you so much for having me, it was great.
Thank you.
Take care, bye.
Bye.
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