how to tallk to your riders about nutrition
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HOW TO TALLK TO YOUR RIDERS ABOUT NUTRITION. CARLA SCOTTO MED,RD,LDN. Why do people ask for nutrition advice?. Weight loss Athletic Performance General Health Disease. Why Diets D on’t W ork. Not practical for long term use Diets don’t teach healthy eating habits - PowerPoint PPT PresentationTRANSCRIPT
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HOW TO TALLK TO YOUR RIDERS ABOUT NUTRITIONCARLA SCOTTO MED,RD,LDN
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Why do people ask for nutrition advice?Weight lossAthletic PerformanceGeneral HealthDisease
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Why Diets Don’t Work
Not practical for long term use Diets don’t teach healthy eating habits Many diets exclude food groups and
therefore essential nutrients Promote rapid unhealthy weight loss May be expensive….does it suggest you
buy special food or supplements?
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What about Low Carbohydrate Diets? Carbohydrates are cut back to an
unsafe level with not enough fuel for your brain to function properly……which is why you feel tired & irritable
Rapid weight loss is due to fluid not fat
Low in fiber & may cause constipation
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The Problem with Low Carbohydrate Diets
Compromises workouts
The body will use muscle as fuel if calories are too low
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Are Carbohydrates bad for you?Avoid Simple Sugars Limit Refined FlourTry to eat Whole Grains as much
as possiblePay attention to portion sizes
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Nutrition Advice
Eat Foods in their least processed form such as fruits, veggies & whole grains
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Nutrition Advice
Eat Breakfast Daily
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Nutrition Advice
Stay hydrated by drinking non-caloric beverages
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Nutrition advice
Eat smaller portions more often, 5-8 meals spread evenly across the day
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Nutrition Advice
Choose foods rich in fiber, especially grains (25-35g/day)
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Nutrition Advice• Include a
lean protein source with every meal
• Eat fruits and vegetables at every meal.
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Drink or eat a mixture of carbohydrate & protein before and/or after your workout
(4:1 ratio)
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Exercise & Fuel Usage%Glycogen
%Fat %Protein VO2 Max
Short Duration, High Intensity(800m Race)
100% >70%
Moderate Duration & Intensity(10K Race)
80% 20% 60-70%
Long Duration, Mod-low Intensity(Marathon)
30-40% 60-70% 10% <60%
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Be careful about recommending supplements.What are the issues?• Manufacturing is not
standardized or tested.
• Safety, efficacy, & purity is not regulated.
• Concentration of active ingredients is not consistent.
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Nutrition SupplementsWhat are the Issues?
• May have life threatening consequences such as Ephedra or Ma Huang
• May have negative side effects such as “prohormones” or precursors to testosterone.
• Many supplements can negatively impact hydration which will hinder athletic performance/workouts
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Nutrition SupplementsWhat are the Issues?
Herbal supplements may interfere with other medications. Doctor should be notified of any supplements taken.
Some supplements although safe if taken in recommended amounts, may be harmful if taken in large doses over extended periods of time.
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Some contain NCAA banned or illegal substances. Citrus aurantium or
Bitter orange
Synephrine
Pseudoephedrine
Willow bark
Phenylpropanolamine (PPA)
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Where can I find Reliable Nutrition Information?• Choose websites with Domain names ending in .gov or .edu
whenever possible• Look for the authors’ credentials(RD,MPH)• Make sure the information is up to date• Look for peer reviewed information which means the article
was checked for accuracy by other professionals• Beware of unrealistic claims• Articles should include references• Reliable websites will provide an email address for questions
and feedback