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File: Protein Diet Pdf 143415 | Clarkeynote
my clients standard complaint nutrition nutrition is my missing link i ve got my your missing link training down but my eating needs help nancy clark ms rd cssd facsm ...

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                                                                                                                                  My clients’ standard complaint

                                        Nutrition —                                                                          
“Nutrition is my missing link. I’ve got my    

                                Your Missing Link?
                                                                              training down, but my eating needs help…”

                                  Nancy Clark MS RD CSSD FACSM

                                  Sports Nutrition Services, Boston MA

                                         www.nancyclarkrd.com

                                   Nancy Clark, MS RD  CSSD 
                                                                 Nancy Clark, MS RD  CSSD 

                                              Focus of this presentation
                                                     MISSING LINK #1: Respect for the power of food 

                                                                                                                                          on performance (and health)

                                   •  Exercise and weight management

                                   •  Calories, carbs, protein, fat

                                   •  Hydration 
                                                                                    “You know, Nancy, too many 
                                   •  Fueling before, during, and after exercise
                                                    athletes show up for training but 
                                   •  Caffeine, alcohol
                                                                             don’t show up for meals. They might 
                                   •  Building a balanced sports diet, vitamin supplements
                                          as well not show up for training.”

                                                                                                                                                                           BC Hockey Coach

                                    Next session on Engineered Sports Foods will cover:

                                         Protein supplements, energy drinks, sports foods and drinks, sodium 

                                   Nancy Clark, MS RD  CSSD 
                                                                 Nancy Clark, MS RD  CSSD 

                                 Even lean, fit athletes get heart disease….
                                                                MISSING LINK #2: Breakfast!

                               • Brian Maxwell, founder of PowerBar and world class                                        The best energy booster:  BREAKFAST

                               marathoner, died at age 51 of a heart attack

                                                                                                                                 
      
• Improves quality of overall diet

                               • Andy Palmer, two-time Olympic marathon-trials qualifier                                          
       
• Prevents the need for sugar fixes

                               died at age 48 of a heart attack

                                                                                                                                 
       
• Enhances performance

                               • Ed Sheehan, two-time Olympic marathon-trials qualifier 
                               died at age 47 of a heart attack

                                   Nancy Clark, MS RD  CSSD 
                                                                 Nancy Clark, MS RD  CSSD 

                                                                                                                                                                                                                   1

                                 Breakfast: The most important meal of the day
                                                            Breakfast: Better than a quick-fix

                                  PC   I don’t have time for breakfast. And any ways, I’m not hungry
                                       STUDY: Athletes with low glycogen stores biked hard                 

                                        in the morning...
                                                                                             for 45  minutes, then sprinted for 15  minutes

                                  C    I might eat breakfast at 10 a.m. if food were available...
                                               Trial  
       


     Improvements during final sprint

                                  P    When I do make time to eat in the morning, I have better  
                                         #1. Baseline: No fuel, only water              
       

  ---

                                        workouts that afternoon—and I don’t get as many headaches…
                                               
       
       ---Snack five minutes pre-exercise---

                                  A     I generally eat breakfast. I just have to plan time...
                                            #2. Sugar (180 cals glucose) + water           
       

+10 %

                                  M    I always eat breakfast!!! It boosts my energy, curbs 
                                              #3. Candy bar (270 cals) + water
              


+10 %

                                        evening overeating, and helps me control my weight. 
                                              #4. Breakfast 4 hrs before + Candy bar + water                 
+20 %

                                                                                                                                                   (800 cals)

                                                                                                                                                                                 Neufer, Costill J Appl Physiol 62(3): 983, 1987

                                      Nancy Clark, MS RD  CSSD 
                                                                         Nancy Clark, MS RD  CSSD 

                                   MISSING LINK #3:  Knowledge of calorie budget
                                                                     Estimating calorie needs 
                                                                                                                                                     Example: 140 pound female athlete

                                      The body needs fuel for–

                                                                                                                                         140 lbs x 10 cal/lb =  
               
1,400    Calories RMR

                                                • Resting metabolic rate 
(Wt x 10 cals/lb)
                                                  50% RMR =                 
       
   700    Daily activity

                                                • Daily activities  
          
(±50%  RMR)

                                                                                                                                         1 hour cardio = 
                      
   500    Purposeful exercise

                                                • Purposeful exercise          
(400-800 cals/hr)

                                                                                                                                         Total calories = 
             

 2,600    To maintain weight  

                                      Nancy Clark, MS RD  CSSD 
                                                                         Nancy Clark, MS RD  CSSD 

                                MISSING LINK #4: How to lose weight appropriately                                                   How to eat and be lean––

                                       • Subtract about 10 - 20% from total calorie needs
                                                 •  FUEL ADEQUATELY during the day

                                       • Divide calories evenly throughout the day
                                                            –  Have energy to exercise

                                                                                                                                               –  Prevent ravenous hunger and food binges

                                      Example: If an athlete maintains weight on 2,600 calories–

                                             
     2,600 - 20% (~500 calories) = 2,100 calories/day
                                       •  EAT REASONABLY at night

                                             
      
Breakfast      
7-8:00 AM      
500 calories
                                             –   Eat appropriately but do not over-eat.

                                                                                                         Where’s the

                                             
      
Lunch          
11-12 noon      
600 
              snack…???
                            –  To  lose weight: “I’d rather be leaner than eat more...”

                                             
      
Second Lunch 3-4:00 PM          
400 

                                             
      
Dinner         
7-8:00 PM       
600 

                                      Nancy Clark, MS RD  CSSD 
                                                                         Nancy Clark, MS RD  CSSD 

                                                                                                                                                                                                                                      2

                                              Exercise ≠ weight loss
                                                      What are you doing with the other 
                                                                                                                             non-exercise hours in your day? 

                                  TRUTH:    
Exercise enhances weight loss if it               

                                     The sedentary athlete syndrome….

                                       
contributes to a calorie deficit.

                                   TRUTH:     
30 minutes of exercise = 300 calories

                                       
     
3 minutes of “rewards”= 300+ calories

                                                                                                                            Be aware of compensatory changes in daily activity! 
                                 Nancy Clark, MS RD  CSSD 
                                                             Nancy Clark, MS RD  CSSD 

                                     Marathon training ≠ Weight Loss!
                                              Gender differences: Exercise for weight loss

                                 Among 64 novice runners (55% women) in a 3-month marathon-
                                 training program:

                                                                                                                      • Men:       
     High level of physical activity             
      
     
                                        
Range of weight changes: -27.5 lbs to +12 lbs
                                     
      
     contributes to a lower % body fat. 

                                         11% lost weight (n=7) due to change in eating habits                         • Women:       No relationship between

                                         11% gained weight (6 of the 7 were women)                                          
      
     physical activity and % body fat

                                         78% stayed about the same weight (n=50)

                                                                                      Kennedy, ACSM 2010
                                               Westerterp Int’l J Obesity 1997; 21(3):184

                                 Nancy Clark, MS RD  CSSD 
                                                             Nancy Clark, MS RD  CSSD 

                            Gender differences: exercise and appetite
                                                Exercise + obese women = weight loss

                                18 Women did 350 cals of low or high intensity exercise 


                                                                                                                        Three trials (19 days each)

                                Their food intake was monitored for 3 days

                                                                                                                        1. Sedentary (baseline): maintained energy balance

                           Conclusion:

                                                                                                                        2. Light exercise: burned 10% more cals; ate -114 fewer cals

                               --Hard exercise does not suppress hunger the same way

                                 
for women as for men.
                                                                3. Moderate ex:   burned 25% more cals; ate -370 fewer cals

                              --Hard exercise increases attractiveness of food for women
                                              No compensation in energy intake

                                                                                                                              
      
      
           

                                                                                                                              
      
      

Woo, Pi_Sunyer Am J Clin Nutr 1982; 36:470

                                                                                      Pomerleau, Am J Clin Nutr 2004; 80:1230-6

                                 Nancy Clark, MS RD  CSSD 
                                                             Nancy Clark, MS RD  CSSD 

                                                                                                                                                                                                         3

                                                               The E in Exercise is for Enjoyment
                                                                                                                   MISSING LINK #5: Adequate carbohydrates

                                                                                                                                                                                                                                          Common belief: “Carbs are fattening”

                                                                Exercise   =  to train, improve athletic performance

                                                                                       =  to feel good, relieve stress, 
                                                                                             A survey of 425 female collegiate athletes across the US reports—

                                                                                      
          
improve health, build muscles

                                                                                                                                                                                                                      • The athletes wanted to lose 5 pounds, on average

                                                                                                                                                                                                                      • 43% felt terrified of becoming overweight

                                                                       Exercise  ≠  punishment for having body fat

                                                                              ≠  motivated by the desire to burn calories

                                                                                                                                                                                                                                                                                                 Beals, Manore Int’l J Sports Nutr, 2002

                                                           Nancy Clark, MS RD  CSSD 
                                                                                                                                Nancy Clark, MS RD  CSSD 

                                                              Carbohydrates = muscle glycogen

                                                                        24                                                                                                                                               What kinds of carbs should I eat?

                                                                                                                                 Carbohydrate Diet

                                                                        20                                                       Carb

                                                                        16
                                                          GLYCOGEN 
                                                         CONTENT        12
                                                           (GM/KG MUSCLE) 
                                                                         8
                                                                                                                                       Protein & Fat Diet

                                                                                                                                                            Pro + Fat

                                                                         4
                                                                         0
                                                                     Rest/

                                                                     hard exercise
       5
      15
      25
       35
      45 hours
                     5 days

                                                                                                               RECOVERY TIME
                                                           Nancy Clark, MS RD  CSSD 
                                                                     Bergstrom, 1967
                                           Nancy Clark, MS RD  CSSD 

                                                                                     Quick & slow carbs
                                                                                                        MISSING LINK #6: Wrong amount of dietary fat

                                                                                                                                                                                                                                  24
                                                     In theory:    • Pre-endurance:  Slowly digest carbs (Low GI)
                                                                                                                                                                          Carbohydrate Diet

                                                                                                                                                                                                                                  20                                                        Carb

                                                                 
          
• Post-exercise: Quickly digested carbs (High GI)

                                                                                                                                                                                                                                  16
                                                     In reality:    • The glycemic index of a food varies 

                                                                                                                                                                                                                    GLYCOGEN 
                                                                 
          
              —depends on where grown, how processed, etc.
                                                                           CONTENT        12
                                                                                                                                                                                                                      (GM/KG MUSCLE) 
                                                                          • Each person has unique glycemic response 
                                                                                                              8
                                                                                                                                                                                                                                                                                                 Protein & Fat Diet

                                                                                                                                                                                                                                                                                                                       Pro + Fat

                                                                 
          
                —can vary 43% on any given day (Vega-Lopez, 2007)
                                                                                     4
                                                                          • Athletes should choose well-tolerated carbs
                                                                                                            0
                                                                                                                                                                                                                               Rest/

                                                                                                                                                                                                                               hard exercise
       5
      15
       25
      35
      45 hours
                      5 days

                                                                                                                 Donaldson “Glycemic Index and Endurance Performance”
                                                                                                   RECOVERY TIME
                                                           Nancy Clark, MS RD  CSSD 
                                                     Int’l J Sports Nutr 20(2)154-165, 2010
                                    Nancy Clark, MS RD  CSSD 
                                                                     Bergstrom, 1967

                                                                                                                                                                                                                                                                                                                                                                      4

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...My clients standard complaint nutrition is missing link i ve got your training down but eating needs help nancy clark ms rd cssd facsm sports services boston ma www nancyclarkrd com focus of this presentation respect for the power food on performance and health exercise weight management calories carbs protein fat hydration you know too many fueling before during after athletes show up caffeine alcohol don t meals they might building a balanced diet vitamin supplements as well not bc hockey coach next session engineered foods will cover energy drinks sodium even lean get heart disease breakfast brian maxwell founder powerbar world class best booster marathoner died at age attack improves quality overall andy palmer two time olympic marathon trials qualier prevents need sugar xes enhances ed sheehan most important meal day better than quick x pc have any ways m hungry study with low glycogen stores biked hard in morning minutes then sprinted c eat if were available trial improvements na...

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