Dietary Supplement or Conventional Food? - SIDEARM Sports

Dietary supplements versus food—Know the facts! • TheUSgovernmentstrictlyregulatesfoodsforingredients,additives, manufacturingpractices,safety,andpackaging.

•UndertheDietarySupplementHealthEducationAct(DSHEA)dietary supplementsare notrequiredtoberegisteredwithorobtainpre-market approvalbyFDA,providingnoassuranceofpurity,safety,oreffectiveness.

• FDAmustshowthatasupplementis“unsafe”beforeremovingitfrom themarket.Beforebringingasupplementtomarket,manufacturersare notrequiredtosharewithconsumersorFDAanyinformationonsafetyor effectivenessofsupplements.

•Dietarysupplementsmaycauseadversehealtheffectsandapositivetestfor bannedsubstances.

How to play it safe •Understandthatathletesareresponsibleforallthattheyingest.

• Checktrustedresourcesthattestdietarysupplements:NSFInternational (www.NSF.org),USPharmacopia(www.USP.org),InformedChoice (www.informed-choice.org).StrictFDAregulationoffoodsmakes independenttestingforadditivesinfoodsunnecessary.

• Readthelabelclosely.OnlyfoodshaveaNutritionFactslabel.Dietary supplementshaveaSupplementsFactslabelandadisclaimer:“Thisstatement hasnotbeenevaluatedbytheFDA.Thisproductisnotintendedtodiagnose, treat,cureorpreventdisease.”

• Consultaregistereddietitian(RD)whospecializesinsports,particularlya BoardCertifiedSpecialistinSportsDietetics(CSSD),foradviceonchoosing safesupplementsandcustomizingyournutritionplan.FindaSCANRDat www.scandpg.org.

WrittenbySCANregistereddietitians(RDs).Thekeytooptimalmealplanningforathletesisindividualization.ForpersonalizednutritionplanscontactaSCANsportsdietitianorBoardCertifiedSpecialistinSportsDietetics(CSSD)byaccessing“FindaSCANDietitian”at www.scandpg.org|800.249.2875.

Tips to Take With You

1.Foodfirst!Awell-designeddietwillsafely supplyenergyandnutrientstofuelthe body,enhancetraining,buildmuscle,and promoteoptimalperformance.

2.Whenadditionalnutritionandhydration areneeded,firstsupplementyourmeals withfoodsandbeveragesthathavea NutritionFactslabel.Sportsdrinks,bars, andgelscanbeusefulinsupplementing anathlete’sdiet.

3.Knowandadheretotheregulationsof yoursport’sgoverningbody.Athletesare fullyresponsibleforalltheyingest.

Contact SCAN

Website:www.scandpg.orgVoice:800.249.2875

Nutrition Fact Sheet | Issue 16 | February 2012

© 2012 Sports, Cardiovascular, and Wellness Nutrition (SCAN) Photo Credit: © Elenathewise - Fotolia.com

DietarySupplementorConventionalFood?Athlete Scenerio

As an athlete, I know that using dietary supplements can be risky

for my health and possibly cause me to test positive for banned

substances. How can I tell the difference between dietary supplements

and conventional foods?

Bring Food and Nutrition Expertise to the Table

Who is a Registered Dietitian?Registered dietitians are food and nutrition experts, translating the science of nutrition into practical solutions for healthy living. The expertise, training and credentials that back a registered dietitian are vital for promoting positive lifestyle choices.

Trust a Registered DietitianWhen you need food and nutrition information based on fact or need to know how a healthy diet improves health and fights disease—rely on qualified professionals in the field.

Registered dietitians draw on their experience to develop a personalized nutrition plan for individuals of all ages. They are able to separate facts from fads and translate nutritional science into information you can use. A registered dietitian can put you on the path to lowering weight, eating healthfully and reducing your risk of chronic disease.

RD=ExpertRegistered dietitians know the science of nutrition. They have degrees in nutrition, dietetics, public health or a related field from well-respected, accredited colleges and universities.

Looking for a Registered Dietitian?When you need trusted, accurate, timely and practical nutrition advice, seek the services of a registered dietitian.

Visit www.eatright.org and click on “Find a Registered Dietitian” to connect with our online referral service.

Registered Dietitians…

http://www.eatright.org

Copyright Academy of Nutrition and Dietetics. This handout may be duplicated for client education. Rehabilitation from Injury—Page 1

Name ______________________________________ Date ________________

Email ______________________________________ Phone _______________

Nutrition during Rehabilitation from Injury What Athletes Should Know Athletes don’t want to think about being sidelined for injury. However, anyone who participates in sports knows that muscle pulls, sprains, broken bones, stress fractures, or orthopedic surgery may occur. What you eat after injury can help you recover from surgery, heal wounds, and strengthen bones and muscles to get you back in the game.

There are 2 phases to injury rehabilitation. Follow the nutrition goal guidelines for each phase and work with a registered dietitian nutritionist who specializes in sports nutrition to design a nutrition plan to maximize healing.

Phase 1

The first phase of recovery from injury or surgery involves immobilization of the injured body part (for example, a leg cast or an arm sling). Lack of movement will result in loss of muscle mass. Phase 1 may last for a few days or many months, depending on how serious your injury is.

Nutrition Goals in Phase 1

• Manage inflammation by eating foods that lower inflammation. • Minimize muscle mass loss by eating high-quality protein foods. • Manage weight by eating enough calories to help you heal but avoiding weight

gain. Wound healing after surgery, walking on crutches, and physical therapy all require a lot of energy (calories), but you still may need fewer calories than when you were training and competing every day.

Foods That Lower Inflammation

• Fruits and vegetables • Legumes (beans and peas) • Whole grains • Fish rich in omega-3 fats (salmon, halibut, scallops, tuna, sardines, herring,

anchovies, oysters, trout, mackerel) • Plant foods rich in omega-3 fats (walnuts, flaxseed oil, canola oil)


High-Quality Protein Foods

Protein is needed to heal wounds, repair broken bones, build healthy blood cells, keep your immune system strong, and support muscle protein growth and strength. Focus on high-quality protein foods (those that contain all of the essential amino acids). If you’ve had orthopedic surgery, it is normal for your appetite to be low, so eat a small amount of protein at each meal and snack.

Foods that are high in protein include:

• Eggs, egg whites, and egg substitutes • Low-fat cheese and cottage cheese • Low-fat yogurt (regular and Greek) • Low-fat milk • Low-fat soy milk • Lean meats (beef, pork, chicken, turkey, lamb, bison) • Fish • Soy foods (tofu, tempeh, miso, soy nuts, soy vegetable protein)

Phase 2

Rehabilitation progresses during the second phase of recovery. This may be a slow process, but following the nutrition goals for this phase can help you recover and return to sports participation.

Nutrition Goals in Phase 2

• Regain muscle mass by continuing to enjoy high-quality protein foods. • Help your body continue to heal by including foods that are high in vitamin C,

zinc, vitamin D, and calcium. • Ease side effects of pain medication (such as constipation) by adding good sources

of fiber to your diet.

Vitamin C and Zinc

While all nutrients are important in healing, vitamin C and zinc are superstar nutrients for their roles in healing.

Vitamin C is needed to make a protein called collagen and for repairing tendons and ligaments and healing surgical wounds. Citrus fruits are high in vitamin C, but don’t


overlook other sources of vitamin C such as strawberries, kiwifruit, baked potatoes, broccoli, and bell peppers.

Zinc is a mineral found mostly in animal foods such as meat, fish, poultry, and dairy foods. Zinc is also found in whole grain breads and cereals, legumes (dried beans and peas), and nuts. It is better to get zinc from foods than supplements. High-dose zinc supplements can cause nausea and vomiting.

Calcium and Vitamin D

Calcium and vitamin D are nutrients associated with healthy bones, so if you have a bone fracture or a stress fracture, make sure to get plenty of these 2 nutrients to strength your bones. The best sources of calcium and vitamin D are low-fat dairy foods. Fat-free (skim) milk has slightly more calcium than full-fat or low-fat (1%) milk and is fortified with vitamin D to help your body absorb the calcium. Yogurt, a good source of calcium, is not always fortified with vitamin D, so check the nutrition label of your favorite yogurt to make sure you are getting vitamin D.

Fiber

It may sound odd to mention fiber with healing foods, but the pain medications that are commonly prescribed after injury or surgery cause constipation. Prunes or prune juice (along with drinking plenty of water) have a natural laxative effect that can alleviate constipation while on pain medications. Other good fiber sources include fresh fruits and vegetables, high-fiber whole grain cereals, and legumes.

Notes:

Potential Benefits:

• Thereisevidencethatcaffeinemayenhanceperformanceinendurance

athletes(e.g.cyclists,runners,swimmersandrowers)andspeed

enduranceathletes(e.g.mid-distancerunners,andsoccer,rugbyand

hockeyplayers).

• Caffeinedoesnotappeartoincreaseweightlossbutmaydelayfatigue

andimprovementalsharpness.

Potential Risks:

• Sideeffectsinclude:anxiety,jitteriness,rapidheartbeat,upsetstomach,andinsomnia.

• Caffeineisanaddictivesubstance.Tolerancemayminimizebenefits,andwithdrawalsymptomscannegativelyimpactperformance.

• Caffeine,inhighamounts(>15ug/mLintheurine),isabannedsubstancebytheNCAA.Formostindividuals,morethan500mgrightbeforecompetitionmayresultinapositivetest.

Strategies for Caffeine Consumers:

• Timing:~1hourpre-competition,butpracticeduringtrainingfirst

•Amount:Tolerancedependsontheindividual,but2–6mg/kgbodyweight(nomorethan9mg/kg)isadequate.

• Type:Researcherssuggestthatcaffeine,inpillform,maybemoreeffectivethandrinkingcoffeeandisbettertolerated.

Caffeine Source Amount (mg)BrewedCoffee(8oz.) 60–150EnergyDrinks/EnergyBars(varies depending on size & brand) 80–200+Pills(1tablet) 100Soda/Tea(8oz.) 40–60

Athlete Scenario

I usually have a couple of cups of coffee before my long

bike rides. My riding partners swear that caffeine gives them

a competitive edge and tell me that I should be consuming

more. Is all of the hype about caffeine true, and if so, how

much is safe?

Caffeine and Athlete Performance


1. Knowwhatyou’reputtinginyourbody. Somecaffeine-containingproductsmay haveadditionaladditivesthatcould impairperformance.

2. Inmoderation,caffeinedoesnotcause dehydrationorelectrolyteimbalance, butathletesshouldrelyonnon- caffeinatedbeverageswhenrapid hydrationisnecessary.

3. MeetwithasportsRDtodetermineif caffeineisappropriateforyou.

Contact SCAN

www.scandpg.org 800.249.2875

© 2013 Sports, Cardiovascular, and Wellness Nutrition (SCAN) Photo Credit: ©all-free-download.com

WrittenbySCANregisterddietitians(RDs)toprovidenutritionguidance.Thekeytooptimalmealplanningisindividualization.ContactaSCANRDforpersonalizednutritionplans.Access“FindaSCANRD”atwww.scandpg.orgorbyphoneat1-800-249-2875.

Athlete Scenario

After years of working towards the starting quarterback position,

I recently tore my ACL. As my thoughts shift to surgery and

rehabilitation, I am concerned about weight gain. I want to heal from

my injury as effectively as possible. Are there any changes I can make to

my diet to optimize injury recovery and ensure my weight stays in check?

Calorie Balance:

• Reduceyourportionsofcarbohydratessuchasbread,pasta,and potatoeswhenyouarelessactiveandsubstitutewithfruitsandvegetables.

• Drinkmorewaterandlimitsugar-sweetenedbeveragessuchassoda, sportsdrinks,andjuices.

Nutrients that Heal:

• Proteinpromoteshealing(Greekorregularlow-fatyogurt,beans,fish, poultry,leanmeats)

• Omega-3fattyacidsmayhelpreduceinflammationandspeedrecovery (walnuts,soyfoods,groundflaxseedsandfishsuchassalmon,mackerel andsardines)

• VitaminCaidstissuerepair,woundhealing,andpromotespositiveimmune function(citrusfruits,strawberries,tomatoes,peppers,kiwi,melons)

• VitaminAhelpspromotecellgrowthanddevelopment(sweetpotatoes, carrots,papaya,bellpeppers)

• Zinc,atracemineral,isinvolvedwithwoundhealingandimmunefunction (almonds,seeds,beef,seafood)

• CalciumandvitaminDareessentialforbonedevelopmentandrepair.Both vitaminscanbefoundinlow-fatdairyproductsandfortifiedfoodssuchas: cereal,tofu,leafygreens,cold-waterfishandeggs.Skinexposuretosunlight (inmoderation)isalsoanexcellentsourceofvitaminD.

Nutrition Goals for an Injured Athlete:

• Limithigh-sugarand/orhigh-fatfoods(calorie-densefoods)asa methodtobalancecaloriestomatchyourreducedphysicalactivity.

• Promotehealingbymaintainingcalorieintakeandconsumingfoodswith aconcentratedamountofnutrients(nutrient-densefoods),includinglean protein,fruits,vegetables,wholegrainsandlow-fatorfat-freedairy.

• Increaseintakeofnutrientsthatareimportantfortissuerepair,bonehealth, andimmunefunction.

WrittenbySCANregistereddietitians(RDs).Akeytooptimalrecoveryfromyourinjuryisdevelopinganutritionplanthatmeetthedemandsofyourrehabilitationandbusyschedule.A SCAN registered dietitian (RD)isthefoodandnutritionprofessionalbestqualifiedtohelpyoudesignanutritionplantailoredtoyourhealthandperformanceneeds.Checkwithyourathleticdepartmentorstudenthealthservicesorgotowww.scandpg.organdclickonFindaSCANRD.


1. Replacecalorie-densefoodswith nutrient-densefoods.Planaheadtomakesurethesesubstitutionsarealwaysavailable.

2. Includeprotein-richfoodsatmealsandsnackstoaidinhealing.Incorporatecottagecheesetobreakfast,beansforlunch,grilledfishfordinner,andnutsandGreekyogurtforsnacks.

3. ConsultasportsRDNforaddressingyournutritionalconcernswhenrecoveringfromaninjury.

Contact SCANwww.scandpg.org 800.249.2875

© 2014 Sports, Cardiovascular, and Wellness Nutrition (SCAN) Photo Credit: © vanillaechoes—yayimages.com

Nutrition for the Injured Athlete

Goals for Achieving Optimal Bone Health:

• ObtainadequatecalciumandvitaminDtopromoteoptimalbone

densityandpreventosteoporosis,aconditionofweakandfragilebones.

Consumecalcium-richfoodssuchasmilk,yogurt,cheese,broccoli,and

leafygreens.

• VitaminDisnecessaryforcalciumabsorption.ConsumevitaminD-rich

foodslikeeggs,fish(e.g.salmon,troutandsardines),mushrooms,and

fortifiedfoods(e.g.milk,margarine,orangejuiceandbread).

• Includedairy-freecalciumandvitaminD-fortifiedbeverageoptions(e.g.

soy,almond,coconutandricemilk)inyourdiet.

Strategies for Achieving Optimal Bone Health:

• Snack Ideas for Bone Health - Fruitsmoothiemadewithyogurtandcalcium/vitaminD-fortified orangejuice

-Greekyogurtandalmonds

-Hardboiledeggsandstringcheese

•Meal Ideas for Bone Health - Stir-frywithmushrooms,broccoliandsesameseeds

-SpinachandeggstratamadewithmargarineandParmesancheese

-Salmonsaladsandwichandaglassofmilk

• Ideas to Maximize Calcium Absorption - Spreadconsumptionofcalcium-richfoodthroughouttheday-ConsumevitaminDandcalcium-richfoodstogether-BesidesgettingvitaminDinfoods,thebodyalsoproducesitwhen exposedtosunlight.Only5–30minutesperdaybetween10AMand 3PMabouttwiceweekly(beforeapplyingsunscreen)isnecessarytoget adequateamounts.Highexposureincreasestheriskofskincancer.

Athlete Scenario

I am an 18-year-old, female, long-distance runner. I read that

female runners may have weak and fragile bones compared to

other athletes. How can I keep my bones strong and healthy

and help prevent injury?

Optimal Bone Health in Athletes


1. Includecalcium-richfoods,suchaslow fatchocolatemilk,inyourpost-exercise mealtomaximizerecoveryand bonehealth.

2. IncludevitaminD-richfoodsinyour dietandspendshortamountsoftime outinthesun.

3. Determineifyouaremeetingyour calciumandvitaminDneedsby meetingwithasport’sRDand/or utilizingtheChooseMyPlate SuperTrackeratwww. choosemyplate.gov/totrackyour intakeandreceivefeedback

Contact SCAN

www.scandpg.org 800.249.2875

© 2015 Sports, Cardiovascular, and Wellness Nutrition (SCAN) Photo Credit: ©all-free-download.com

WrittenbySCANregistereddietitiannutritionists(RDNs)toprovidenutritionguidance.Thekeytooptimalmealplanningisindividualization.ContactaSCANRDNoraBoardCertifiedSpecialistinSportsDietetics(CSSD)forpersonalizednutritionplans.Access“FindaSCANRDN”atwww.scandpg.orgorbyphoneat800.249.2875.

Athlete Scenario

I want to get stronger so I can perform better in the discus. My

teammates and I have been reading about muscle-building protein in

fitness magazines. To be honest, the more I read the more confused I

get! How much and what type of protein should I be eating?

Quality Matters:

• Animal-derivedproteins(milk,eggs,meatandfish)arehighqualitybecause theyhavealloftheessentialaminoacids(EAAs),whicharebuildingblocksfor proteinsinourbody.

• Someplant-basedproteins(soy,quinoa,amaranth,andbuckwheat)contain allEAAswhilemostplant-basedproteins(legumes,grains,nutsandseeds)are generallylowin1ormoreEAAs.Avarietyofthesefoodsmustbeconsumedin yourdiettoprovidealltheEAAs.

• Milkiseffectiveatstimulatingmusclegrowthfollowingtrainingexercise. Considerdrinkingaglassoflow-fatchocolatemilkafteraworkout.

Protein-Rich Meals:

• Breakfast:Eggswithmilkandoatmeal

• Lunch:Grilledchickenwithvegetablesandrice

• Dinner:Fishtacoswithriceandblackbeans

• Snacks:Greekyogurt,stringcheese,edamame,almonds,peanutbutter andcottagecheese

Determining Your Protein Needs

• Therecommendationsforathletesare1.2–1.7gramsofproteinperkilogram ofbodymass(.6-.8g/lb),withathletesinrehabilitation,tryingtolosefatmass, oraimingtoincreaseleanbodymassrequiringupto2.0g/kg(.9g/lb).

• Tomaximizemusclegrowth,consumearound20–30gramsofhighquality protein(3-ouncechickenbreast)aftertrainingandevery4hourswhileyou areawake.

• Eatwithintwohoursafterexercisetooptimizemusclerepairandgrowth.


1. Distributeproteinintakeevenlythroughoutthedaybyincludinghigh-qualityproteinsatmealsandsnacks.

2. Chooseprotein-richfoods(milk,eggs,meatsandnuts)andlimittheuseofproteinsupplementsforconvenienceandtoleranceafterexercise.

3. Remember,carbohydrateisthebody’sprimaryfuelsomakesureyou’reeatingenoughcarbohydrate(fruits,veggies,andgrains).

4. ASportsdietitiannutritionistcanhelpdetermineyourindividualizedproteinneeds.


© 2014 Sports, Cardiovascular, and Wellness Nutrition (SCAN) Photo Credit: © vanillaechoes—yayimages.com

Protein Needs for Athletes

WrittenbySCANregisterddietitians(RDs)toprovidenutritionguidance.Thekeytooptimalmealplanningisindividualization.ContactaSCANRDforpersonalizednutritionplans.Access“FindaSCANRD”atwww.scandpg.orgorbyphoneat1-800-249-2875.

Athlete Scenario

I am training for my first marathon and looking for sport foods and

beverages to help supplement my training diet. I am confused by all the

different kinds of products at the store. How do I know which to choose?

Goals of Sport Foods and Beverages:

• Maintainbloodglucoselevels

• Promotehydrationandelectrolytebalance

• Optimizeexerciseperformance

Categories:

Sports Drinks

• PrimaryUse:Providefluid,carbohydrateandelectrolytesandpreventexcessfluidlosses(>2%ofbodyweightlostasfluid)inhotorhumidenvironments

• Composition:Carbohydrate-based(~15gramsper8ounces)withelectrolytes

Sports Bars

• PrimaryUse:Portablesourceofcarbohydrateandprotein

• Composition:Generally40-60gramsofcarbohydrateand6-20gramsofprotein

Sports Gels, Gummies, and Beans

• PrimaryUse:Providebite-sizedcarbohydrates

• Composition:20-25gramsofcarbohydrateperserving(maycontaincaffeine,electrolytesorvitamins)

SportS Drink SportS BarS SportS GelS, GummieS, & BeanS

pre-exerciSe15-20ounces1-2hours

beforeexercise

High-carbohydrate,moderate-protein,

lower-fatbar1-2hoursbeforeexercise

1-2servingsperhourtosupplementdiet

DurinG exerciSe

6-12ouncesevery15-20minutes

High-carbohydrate,lowinproteinandfat

1-2servingsperhourdependingonfuelingneedsalongwith4-8ouncesof

water

poSt-exerciSe24ouncesperpoundofbodyweightlost

High-carbohydrate,high-proteinbarwithin15-60minutesafterexercise

1-2gelstosupplementrecoveryfoodscontaining

protein

Advantages of Sport Foods and Beverages

Carbohydrate-richsportfoods(sportsdrinks,barsandgels)canimproveexerciseperformance.Considerusingsportfoodsforexercise lasting longer than 1 hour.

WrittenbySCANregistereddietitians(RDs).Akeytooptimalrecoveryfromyourinjuryisdevelopinganutritionplanthatmeetthedemandsofyourrehabilitationandbusyschedule.A SCAN registered dietitian (RD)isthefoodandnutritionprofessionalbestqualifiedtohelpyoudesignanutritionplantailoredtoyourhealthandperformanceneeds.Checkwithyourathleticdepartmentorstudenthealthservicesorgotowww.scandpg.organdclickonFindaSCANRD.


1. Trynewsportfoodsduringtrainingsessionstodeterminewhichproductsworkbestforyoubeforecompetition.

2. Usesportfoodsassupplementstoabalanceddiet.

3. MeetwithaBoardCertifiedSpecialistinSportsDietetics(CSSD)todetermineappropriateuseofsportfoodstomeetyourfuelingandhydrationgoals.


© 2014 Sports, cardiovascular, and Wellness nutrition (Scan) photo credit: © vanillaechoes—yayimages.com

Sport Foods

Goals to Promote Immune Function

• Ensureadequatecalories,protein,carbohydrate,andfattomaintainenergy balanceandsupportexerciseenergyexpenditure.

• Consumecarbohydratebefore,during,andafterlongtrainingsessionstooffset thesuppressiveeffectofexerciseonimmunefunction.

• Eatfoodsrichinantioxidants(colorfulfruitsandvegetables)dailytocombat oxidativestress.

• Selectleanproteinfoods,especiallythosethatcontainironandzinc,tosupport immunefunction.

• Includefoodsrichinomega-3fattyacidsthatpossessanti-inflammatory properties.

• EnsureVitaminDadequacytopromoteimmunedefense.

• Choosefoodsthatcontainprobioticstoenhancegastrointestinaland immunehealth.

Foods to Boost Your Immune System

• Fruitsrichinantioxidants:oranges,cantaloupe,papaya,berries,apples

• Vegetablesrichinantioxidants:sweetpotatoes,broccoli,carrots,spinach,bell peppers,asparagus,onions,beets

• Proteinsources:chicken,turkey,fish,beef,dairy,eggs,legumes,soyfoods

• Sourcesofomega-3fattyacids:salmonandothercold-waterfish,nuts,seeds, plantoils

• VitaminDsources:fattyfish(salmon,sardines,tuna),fortifiedfoods(milk, orangejuice,tofu,soybeverages,somecereals)

• FoodsthatcontainprobioticssuchasLactobacillusandBifidobacterium:milk, kefir,yogurt



1.Tomaintainimmunefunction,followan eatingplanthatiswell-balancedandmeets yourenergy,carbohydrate,protein,and micronutrientneeds.

2.Selectawidevarietyoffruits,vegetables, wholegrains,andprotein-richfoods.

3.Consultasportdietitiantodetermine fuelingrequirementstosupportyour trainingvolumeandimmunefunction.

Contact SCAN


Nutrition Fact Sheet | Issue 16 | January 2011

© 2011 Sports, Cardiovascular, and Wellness Nutrition (SCAN) Photo Credit: © matka_Wariatka - Fotolia.com

FoodstoPromoteImmuneFunctionAthlete ScenerioI am training for my first Ironman distance triathlon. Last month, I

increased my training mileage and intensity. Earlier this year, I had a

cold that limited my training and I don’t want to be sick again. I take a

multivitamin daily and am wondering if there is something else I can

change in my diet to help me adapt and stay healthy while increasing

my training volume.

Benefits of Adequate Vitamin D

• Promotebonehealthandmusclefunction

• Promoteimmunefunction

• Reduceexercise-relatedinflammation

Goals for Adequate Vitamin D

• VitaminDstatusisdeterminedbybloodlevelsof25-hydroxyvitaminD. AlthoughoptimallevelsofvitaminDhavenotbeenestablishedforathletes, theInstituteofMedicine(IOM)hasfoundthat20ng/mListhebloodlevel neededforbonehealthformostindividuals.Higherlevelsmaybeneededin ordertopromoteimmunefunctionandreduceexercise-relatedinflammation.

• Exposeyourface,arms,andlegstothesunbetweenthehoursof10a.m.and 2p.m.(orartificialUVBradiation)for10-25minutes,2-3timesperweek. SincesunscreenwillblockvitaminDsynthesis,donotapplysunscreenforthis moderateexposure.

• Consumevitamin-Drichfoods:salmon,tuna,sardines,eggyolksandvitamin Dfortifiedfoods:milk,soymilk,yogurt,cheese,margarine,orangejuice, ready-to-eatcereals,mushrooms.

• VitaminDsupplementationmaybeneededifyourbloodlevelislowand especiallyduringwinterifyouliveinthenorthernhalfoftheUnitedStates. VitaminDcannotbemadeviasunexposureduringwinterinnorthernregions. TheIOMconsiders4,000IUofvitaminDperdayastheupperlimitofdietary supplementintakeconsideredtobesafeforteensandadults.



1.ConsumevitaminD-richfoodsandobtain safesunexposure.

2.HaveyourvitaminDlevelassessed, preferablyduringthewintermonths.

3.IfyourvitaminDlevelisbelowtheideal, seekassistanceofasportsdietitianor otherqualifiedmedicalhealth professionaltoguideintervention. RecheckvitaminDstatusinthreemonths.

Contact SCAN



© 2011 Sports, Cardiovascular, and Wellness Nutrition (SCAN) Photo Credit: © Olga Lyubkin - Fotolia.com

TheSunnySideofVitaminDAthlete Scenerio

Last season, members of my college swim team and I had bone scans.

Even though I drink milk, I was surprised that my bones were not as

strong as they should be. My vitamin D level was checked and found to

be low, at a level that could negatively affect my health and training.

What are the benefits of having adequate vitamin D? How can I raise

my vitamin D level?

Sweat Loss Considerations

• Sweatrateduringexerciseisindividualandisinfluencedbygenetics, gender,age,environmentaltemperature,exerciseintensity,fitness, andacclimatization.

• Evaporationofsweatduringexercisecoolsthebody.Dehydrationinhibitsthe body’sabilitytocoolitselfduringexercise.Consumingfluidreplacessweat lossandaidscooling.

•Gaugeyourhydrationstatusbymonitoringurinecolorandvolume.Urinethat isdarkincolorandlowinvolumeindicatesdehydration;lightyellowurine isideal.

• Sodiumhelpsyourbodyretainfluidandstimulatesthirst.

Strategies for Managing Sweat Loss

• Toperformatyourbest,avoidlosingmorethan2%ofyourbodyweight duringexercise.

•Determineyourindividualfluidneedsbycalculatingyourbodyweightloss andsweatrateunderdifferenttrainingconditions.

•Whenopportunitiestoreplacefluidlossarelimited,followanindividualized hydrationplansurroundingexercise.

• Ifyoursweatissaltyandcontainsahighconcentrationofsodium,consume sodium(endurance-specificsportsdrinksorothersodiumsources)during exercise;eatsaltyfoodsbeforeandafterprolonged(>2hours)exercise.



1.Fluidneedsarehighlyindividualized; avoidcomparingyoursweatand hydrationpatternswithteammates.

2.Replacefluidandelectrolytesaccording toascheduleratherthanrelyingonthirst.

3.Asportsdietitiancanhelpyoucalculate yoursweatrateanddevelopa personalizedhydrationschedulethat meetsyourneeds.

Contact SCAN



© 2011 Sports, Cardiovascular, and Wellness Nutrition (SCAN) Photo Credit: © Torsten Schon - Fotolia.com

UnderstandingSweatLossAthlete Scenerio

When training with my rowing team, we spend several hours on

the water, often during the warmest part of the day with limited

opportunities to drink fluid. I tend to sweat more than my teammates

and I notice salt caked on my skin and clothing. Lately, I have been

very tired after practice. Could I be eating too much salt or not drinking

enough water? Should I do something during practice to have more

energy and perform better?

Athlete ScenarioI transferred to a new college this year and joined the intramural

basketball team. After games and on weekends team members go out

for drinks and a good time. While I enjoy socializing, I wonder if drinking

is affecting my game. Before I started drinking, I didn’t notice problems

with stamina. Now I get winded easily and am more prone to muscle

cramps. Is this normal, or could alcohol affect my game?

Nutrition Goals

• Fully rehydrate and refuel post-exercise before considering drinking alcohol.

• Maintain social life without compromising training and competition goals.

• When choosing alcohol, follow the guidelines of moderation: 1-2 drinks per day for men, 1 drink per day for women. One “drink” equals 12 oz of regular beer (150 calories), 5 oz wine (100 calories), or 1.5 oz of 80-proof liquor (100 calories).

Challenges

Alcohol intake:• Acts as a diuretic by increasing urine volume and interfering with rehydration

• Puts athletes at risk for dehydration, heat illness, and muscle cramping

• Suppresses fat use as a fuel during exercise

• Interferes with post-exercise recovery by delaying carbohydrate repletion and muscle repair

• Increases the risk for nutrient deficiencies by decreasing vitamin and mineral absorption

• Adds calories and acts as an appetite stimulant which can result in increased calories consumed

• Can interfere with sleep patterns by reducing time spent in deep, restful sleep

Written by SCAN registered dietitians (RDs). The key to optimal meal planning for athletes is individualization. For personalized nutrition plans contact a SCAN sports dietitian or Board Certified Specialist in Sports Dietetics (CSSD) by accessing “Find a SCAN Dietitian” at www.scandpg.org | 800.249.2875.


1. Rehydrate and re-fuel post-exercise before considering consuming alcohol. Sports drinks promote rehydration. See the SCAN Exercise Hydration fact sheet for more information.

2. If you choose to drink alcoholic beverages, follow recommended guidelines above.

3. Discuss your training goals with friends; ask them to support your decision to limit alcohol. Engage in activities that do not include alcohol.

Contact SCAN

Web site: www.scandpg.orgVoice: 800.249.2875


© 2010 Sports, Cardiovascular, and Wellness Nutrition (SCAN) Photo Credit: © Eventimages21—Fotolia.com

Alcohol and AthletePerformance

Athlete ScenarioThe day of a football game, I often feel nervous and sometimes skip

lunch, only to feel hungry later. Games are usually in the afternoon so

I know I need to eat something beforehand. Playing both offense and

defense, I rarely get a break. What foods can I eat and at what times to

supply me with enough energy to perform well the entire game?

Goals of Nutrition Before Exercise

• Consume a carbohydrate-rich snack or meal before exercise to top off muscle stores. With pre-competition jitters, liquid meal replacements may be a better choice than whole foods.

• Include small amounts of protein in your pre-exercise meal(s). Protein helps build and repair muscle tissue. Adequate protein before exercise may help reduce post-exercise muscle soreness.

• Choose pre-exercise meal(s) that are low in fat and fi ber to ensure optimal digestion.

Pre-exercise Foods & Fluids

3–4 Hours Before Exercise

• Peanut butter & honey on toast + instant breakfast drink

• Fruit and yogurt smoothie + low-fat granola

• Oatmeal with brown sugar and almonds + skim milk + banana

• Low-fat cottage cheese + apple butter + crackers + fresh grapes

• Lean hamburger on bun with lettuce & tomato + side salad + yogurt-fruit parfait

• Turkey and Swiss sandwich + fruit + sports drink

• Low-fat tuna melt sandwich + fruit cup + fat-free yogurt

30–60 Minutes Before Exercise

• Sports drink or water

• Sports gel, sport beans or gummies, sports bar

• Piece of fruit or jam sandwich

Written by SCAN registered dietitians (RDs). The key to optimal meal planning for athletes is individualization. For personalized nutrition plans contact a SCAN sports dietitian or Board Certifi ed Specialist in Sports Dietetics (CSSD) by accessing “Find a SCAN Dietitian” at www.scandpg.org | 800.249.2875.


1. Experiment with foods and drinks in practice and lower level competitions to determine the best timing and your tolerance for pre-exercise foods.

2. Practice! Figuring out what works best for you will boost confi dence in eating before exercise.

3. Fuel muscles early with easily digestible carbohydrate-rich foods and beverages for training or competition later in the day.

Contact SCAN


Nutrition Fact Sheet | Issue 3 | April 2009

© 2009 Sports, Cardiovascular, and Wellness Nutrition (SCAN) Photo Credit: Fotolia 1597467

Eating Before Exercise

Athlete ScenarioIn the three marathons I’ve run, I perform well the first half and then

struggle to reach the finish line. I drink sports drink and eat energy gels

throughout the race. After about 2 hours, I get stomach cramps that

slow me down. Although I know that nutrition is important, I can’t

get it to work for me. How can I use nutrition to help me perform well

throughout my marathon?

Goals of Nutrition Before Exercise

• Optimal fuel blend: Nutrition during prolonged exercise requires the proper mix and timing of fl uids, carbohydrate, and electrolytes. Too little fl uid or too much carbohydrate can result in cramping and other intestinal problems.

• Adequate fl uids to replace sweat losses: Prevent excessive fl uid loss (>2% body weight lost as fl uid). Dehydration can cause fatigue and impair performance. Knowing your sweat rate will help you determine the right amount of fl uid to drink.

• A plan tailored to YOUR needs: A nutrition plan based on YOUR needs can help maximize performance. Experiment with sport drinks and foods for diff erent types of workouts and competitions. Record your tolerance to learn what works best.

During Exercise Foods & Fluids

• Sports drinks that contain carbohydrate and electrolytes, while avoiding ingredients that may slow digestion.

• Easily digested carbohydrate-rich foods during endurance events, for example, banana, bread or roll with jam or honey, sports foods (gels, gummy chews), or bite-sized pieces of low-fat granola or sports bars.

• Fluids consumed with carbohydrate gels or carbohydrate-rich foods to speed fuel transport to muscles.



1. Start with a full tank. Begin exercise well hydrated and with adequate muscle fuel (carbohydrate).

2. Try new products and foods during training sessions to determine the type, amount, and timing of foods and fl uids that work best for you.

3. Consume fl uids early and consistently to replace sweat losses. Calculate your sweat rate and sweat losses to determine your fl uid needs.

Contact SCAN



© 2009 Sports, Cardiovascular, and Wellness Nutrition (SCAN) Photo Credit: © Rick P Lewis–Fotolia.com

Eating During Exercise

Athlete ScenarioThe day after a hard soccer practice, my legs feel heavy, I feel sluggish,

and I’m often sore even if I didn’t have a resistance training session the

day before. My performance at practice suffers because I’m unable to put

forth 100%. I usually drink water and sometimes a sports drink during

practice and games, but afterward I don’t usually feel like eating much.

What can I do so I have more energy at practice and feel better about

my performance?

The Goals of Recovery Nutrition Include

• Restore fl uid and electrolytes (sodium and potassium) lost in sweat; weigh before and after exercise and replenish what was lost

• Replace muscle fuel (carbohydrate) utilized during practice

• Provide protein to aid in repair of damaged muscle tissue and to stimulate development of new tissue

• Begin nutrition recovery with a snack or meal within 15-60 minutes following practice or competition

Rehydration Fluids

• Carbohydrate-electrolyte sport drink to replenish fl uids and electrolytes lost in sweat

Recovery Snack Ideas

• Smoothie made with yogurt and frozen berries

• Sports drink (carbohydrate, electrolyte, fl uid) + sport bar (carbohydrate, protein)

• Graham crackers with peanut butter + low-fat chocolate milk + banana

Recovery Meal Ideas

• Whole wheat pita sandwich with turkey and veggies + pretzels + low-fat milk

• Rice bowl with beans, cheese, salsa, avocado + whole grain tortilla chips or whole wheat tortilla

• Stir fry with lean steak, broccoli, bell peppers, carrots + brown rice



1. If you have 2 training sessions per day or your next training session is within 8 hours, recovery nutrition is crucial

2. If you do not have an appetite following a training session, choose liquid foods that meet your recovery goals

3. Along with carbohydrate, fl uid, and electrolytes, protein is an important part of recovery, particularly if you participate in high intensity training sessions that damage muscle tissue (resistance training, interval sessions, etc.)

Contact SCAN



© 2009 Sports, Cardiovascular, and Wellness Nutrition (SCAN)

Eating for Recovery

Athlete ScenarioDuring my college swim season, rushing to training sessions

and traveling to competitive events, I often eat away from home.

On the run it’s challenging to choose healthy foods that help me

perform well. How can I meet my performance nutrition goals when

eating away from home?

Goals for Eating on the Road

• Carbs–carbohydrates at each meal and pre- and post-exercise, for fuel and to replenish muscle energy stores

• Protein–moderate amounts of lean protein at each meal, small amounts in pre-and post-exercise snacks, to speed recovery and repair muscles

• Fat–healthy fats at each meal to meet needs for energy balance and help replace muscle energy stores

• Fluids–enough to maintain hydration and replace fl uids lost during exercise and travel

Fast Food Ideas

Familiarize yourself with eateries that provide high performance food options and nutrient information.• Mexican: burrito or soft tacos with grilled veggies, chicken, fi sh, or steak

• Fast food: grilled chicken sandwich, hamburger, or veggie burger with tomato, and lettuce or grilled chicken salad with reduced-fat dressing

• Sub sandwich restaurant: chili and side salad or turkey sandwich

• Bakery restaurant: low-fat garden vegetable soup and veggie sandwich or smoked turkey breast sandwich

Travel Pack Ideas

• Trail mix with dried fruit, nuts, and seeds

• Fresh fruit, sliced vegetables

• Bagel with nut butter, dry ready-to-eat cereals, sports bars

• Hydrating beverages such as water, sports water, sports drink, 100% fruit juice

• String cheese, yogurt

Written by SCAN registered dietitians (RDs) to provide sports nutrition guidance. The key to optimal meal planning for athletes is individualization. Contact a SCAN sports dietitian or Board Certifi ed Specialist in Sports Dietetics (CSSD) for personalized nutrition plans for athletes. Access “Find a SCAN Dietitian” at SCAN’s Web site.


1. Choose eateries that allow substitutions, such as vegetables and fruit, when menu items do not meet your performance needs

2. Tailor your meals. Specify bake, broil, grill, roast, “on the side.”

3. Plan ahead! Prepare a travel pack with snacks and beverages that support your performance eating plan.

Contact Us




Eating on the Road

Athlete ScenarioFor my resistance training and cardio workouts at the gym, I bring a

water bottle and drink when I get thirsty. My workout usually lasts

about 1–1 ½ hours and I tend to sweat a lot. After I leave the gym,

I am physically spent and don’t feel completely recovered before the

next workout. If I have time, I grab a sports drink for the ride home.

When, what, and how much should I drink to improve my energy at

the gym?

Goals of Hydration

• Begin exercise well hydrated by drinking fl uids during the day and within the hour before the exercise session.

• Replace sweat losses by drinking fl uids regularly during exercise.

• Rehydrate after exercise to replace weight lost as fl uid during exercise.

• Follow a personalized fl uid replacement plan to prevent the consequences of excessive (>2% body weight loss) dehydration such as early fatigue, cardiovascular stress, increased risk of heat illness, and decreased performance.

Fluids Surrounding Exercise

• For short duration (<60 minutes), low to moderate intensity activity, water is a good choice to drink before, during, and after exercise.

• Sport drinks (6-8% carbohydrate) are good options for moderate to high intensity activity lasting longer than 60 minutes, especially when the goal includes replacing carbohydrate and electrolytes.

• For those who experience high sodium losses during exercise, eat salty foods in a pre-exercise meal or add salt to sports drinks consumed during exercise.

• Rehydrate following exercise by drinking enough fl uid (water or sports drinks) to replace fl uid lost during exercise. Replace fl uid and sodium losses with watery foods that contain salt (soup, vegetable juice). Replace fl uid and potassium losses by consuming fruits and vegetables.



1. Replace fl uids early and often during and after exercise, particularly in hot environments.

2. Good sources of fl uid include water, sports drinks, juices, soups, smoothies, fruits and vegetables.

3. A sports dietitian can assist you in designing a personalized hydration plan that considers thirst, urine color, and body weight changes under varying conditions of exercise.

Contact SCAN



© 2009 Sports, Cardiovascular, and Wellness Nutrition (SCAN) Photo Credit: Ivanna Buldakova–Fotolia.com

Exercise Hydration

Athlete ScenarioI’m on my high school diving team. To compete at the next level, I was

encouraged to lose weight. Fearful of regaining weight, I decreased

calories and added extra cardio sessions. I’ve gone 4 months without a

period and yesterday I was diagnosed with a stress fracture. I’m worried

about my health and performance. What can I do?

The Female Athlete Triad Defined

The Female Athlete Triad consists of three components (energy availability, menstrual function, and bone health) that exist along a continuum from optimal function to clinical syndromes. Energy availability is defined as dietary energy intake minus exercise energy expenditure. Low energy availability can lead to disruptions in menstrual function and poor bone health. Amenorrhea, an absence of the menstrual cycle for three consecutive months, is the strongest indicator of the Triad and most often associated with low energy availability.

Consequences of Low Energy Availability

• Compromised nutrition (dehydration, glycogen depletion, insufficient nutrient intake)

• Early fatique

• Immune suppression

• Stress fractures and other injuries

• Infertility

Treatment Goals

• Engage a multidisciplinary team (sports medicine physician, exercise physiologist, sports dietitian, sports psychologist, athletic trainer, coaches, family) to manage treatment.

• Regain normal menstrual function.

• Adjust energy intake and eating patterns to meet training and competition loads.

• Treat nutritional problems and monitor nutrient status (iron, calcium, vitamin D).



1. You are at an increased risk for the Female Athlete Triad if you participate in sports that emphasize leanness and aesthetics (gymnastics, diving, figure skating, distance running, cheerleading).

2. If you become amenorrheic, seek help from a team of professionals including a sports medicine physician, sports dietitian, and sports psychologist.

3. Eat more when it matters most (high intensity/volume training, competition, environmental extremes).

Contact SCAN



© 2010 Sports, Cardiovascular, and Wellness Nutrition (SCAN) Photo Credit: © sportgraphic—Fotolia.com

The Female Athlete Triad

Athlete ScenarioI’m a defensive lineman on my high school football team. My coach said

I need to bulk up and gain weight to get more playing time. I workout

harder than my teammates yet I still can’t put on weight. I have tried

muscle building supplements and eating a high protein diet but nothing

seems to work. What am I missing?

Nutrition Goals for Building Muscle Mass

• Eat balanced meals rich in carbohydrate and moderate in lean protein and fat to supply your body with the energy and nutrients needed to build lean tissue.

• Include and extra 300-500 calories a day above current calorie needs by adding snacks or increasing your portion sizes.

• Fuel strength training sessions with foods containing carbohydrate and protein to provide energy for muscle contraction, spare protein from use for energy, and supply amino acids for building and repair.

• Eat every 3 to 4 hours to ensure optimal nutrient availability.

• Have your body composition assessed by a professional before weight gain to ensure that the added weight is muscle mass, not body fat.

Snack Ideas to Fuel Muscle Growth

• Flavored milk

• Nut butter (almond, peanut, cashew) and crackers

• Granola or muesli with 2% or whole milk

• Cottage cheese and salsa with tortilla chips

• Trail-mix with dried fruit and nuts

• Meal replacement shakes

• Fruit yogurt or kefir

• Cheese and crackers

• Low-fat granola or sports bars



1. Excess protein will not build new muscle tissue. An appropriate training stimulus plus extra calories are key to muscle growth.

2. Proper timing of meals and snacks fuel recovery from training sessions and promote muscle growth.

3. Consume a snack rich in carbohydrate with 10-20 grams of protein before and immediately after strength training sessions.

4. Set realistic weight gain goals along with a timeline to achieve those goals.

Contact SCAN



© 2010 Sports, Cardiovascular, and Wellness Nutrition (SCAN) Photo Credit: © Monika Adamczyk—Fotolia.com

Gaining Weight—Building Muscle

Athlete ScenarioI am a club cyclist who has struggled with intestinal problems that

interfere with training and competition. Recently diagnosed with

gluten sensitivity due to Celiac disease, I learned that gluten reduces the

absorption of nutrients and leads to poor nutrition and lack of energy.

I want to understand what foods I can eat to feel better and enjoy

training and racing again.

Nutrition Goals for Athletes with Gluten Sensitivity

• Follow a gluten-free diet as a permanent eating style. Gluten is a protein substance present in grains such as wheat, rye, barley, triticale, and spelt. Although oats do not contain gluten, oats may be cross-contaminated with gluten-containing grains.

• Eliminate symptoms such as indigestion, abdominal pain, diarrhea, and chronic fatigue that are associated with exposure to gluten.

• Improve energy levels during exercise.

• Prevent complications of Celiac disease such as anemia, vitamin and mineral deficiencies, and bone mineral disturbances.

Performance Foods for Gluten-Free Diets Boost

• Whole grain and enriched gluten-free carbohydrate sources: rice, corn, flax, quinoa, amaranth, millet, potatoes, buckwheat, soy, tapioca, wild rice

• Protein sources: meat, poultry, seafood, un-breaded fish, eggs, dairy foods, nuts, seeds

• Healthy fats: vegetable oils, flaxseed, tuna, salmon, nuts, seeds

• Fruits, fruit beverages, fruit drinks

• Vegetables (fresh, frozen, canned), vegetable juices

• Snacks such as corn chips, rice cakes, gluten-free pretzels

• Gluten-free specialty sports foods such as gluten-free sports bars and gels



1. Read labels carefully to ensure that foods are gluten-free. Gluten may be present in un-expected places, such as stabilizers, sauces, malt, medications, and supplements.

2. A food diary is useful in identifying sources of unintended gluten consumption.

3. Gluten-free foods are available in large grocery stores, specialty markets, and on the Internet. When traveling, bring gluten- free foods; inform restaurants and airlines of your needs.

Contact SCAN


Nutrition Fact Sheet | Issue 7 | October 2009

© 2009 Sports, Cardiovascular, and Wellness Nutrition (SCAN) Photo Credit: © robynmac—Fotolia.com

Gluten Sensitivity in Athletes

ScenarioI’m a new member of an established band. After performances, we go

out for drinks and a good time. While I enjoy socializing, I wonder if

drinking is affecting my ability to perform. Before I started drinking, I

didn’t notice problems with stamina. Now I get tired more easily and

have trouble sleeping. Is this normal, or could alcohol affect

my performance?

Nutrition Goals

• Fully rehydrate and refuel post-activity before considering drinking alcohol.

• Maintain social life without compromising practice and performance goals.

• When choosing alcohol, follow the guidelines of moderation: 1-2 drinks per day for men, 1 drink per day for women. One “drink” equals 12 oz of regular beer (150 calories), 5 oz wine (100 calories), or 1.5 oz of 80-proof liquor (100 calories).

Challenges

Alcohol intake:• Acts as a diuretic by increasing urine volume and interfering with rehydration

• Puts performers at risk for dehydration, heat illness, and muscle cramping

• Suppresses fat use as a fuel during activity

• Interferes with post-activity recovery by delaying carbohydrate repletion and muscle repair

• Increases the risk for nutrient deficiencies by decreasing vitamin and mineral absorption

• Adds calories and acts as an appetite stimulant which can result in increased calories consumed

• Can interfere with sleep patterns by reducing time spent in deep, restful sleep



1. Rehydrate and re-fuel post-activity before considering consuming alcohol. Sports drinks promote rehydration. See the SCAN Hydration fact sheet for more information.

2. If you choose to drink alcoholic beverages, follow recommended guidelines above.

3. Discuss your performance goals with friends; ask them to support your decision to limit alcohol. Engage in activities that do not include alcohol.

Contact SCAN


Nutrition Fact Sheet | Issue 9 | May 2010

© 2010 Sports, Cardiovascular, and Wellness Nutrition (SCAN) Photo Credit: © Eventimages21—Fotolia.com

Alcohol and Performance

A CSSD can …

1. optimize athlete/client recruitment and retention.

2. enhance athletic performance of athletes/clients.

3. speed the recovery of athletes/clients following training, competition, surgery, illness, or injury.

4. develop nutrition strategies to complement annual preparation, competition, and transition (“off -season”) plans.

5. develop hydration schedules for athletes/clients.

6. assist athletes/clients in management of body weight and body composition.

7. teach athletes/clients about choosing, storing, and preparing food.

8. evaluate dietary supplements and sports foods for effi cacy, safety, and quality.

9. provide nutrition counseling to athletes/clients who have medical conditions, including diabetes, cardiovascular risk factors, compromised bone health, abnormal iron status, food allergies, or gastrointestinal problems such as gluten sensitivity.

10. develop sports nutrition polices and procedures; develop and manage sports nutrition programs.

to Hire a Board Certified Specialist in Sports Dietetics (CSSD).

Top Ten Reasons

The Board Certifi cation as a Specialist in Sports Dietetics (CSSD) credential is the premier professional sports nutrition credential in the United States. CSSDs are registered dietitians who provide safe, eff ective, evidence-based nutrition services for health, fi tness, and athletic performance. The CSSD was developed by the Commission on Dietetic Registration (CDR), the credentialing agency for the American Dietetic Association, the nation’s largest organization of food and nutrition professionals. CDR is an organizational member of the National Organization for Competency Assurance.

The key to optimal meal planning for athletes is individualization. Contact a registered dietitian (sports dietitian or Board Certifi ed Specialist in Sports Dietetics-CSSD) for personalized nutrition plans for athletes. Access “Find a SCAN Dietitian” at SCAN’s website.

Sports, Cardiovascular, and Wellness Nutrition (SCAN)—www.scandpg.org

Demand Experience–Demand Excellence–Demand the Board Certifi ed Specialist in Sports Dietetics (CSSD)


Consistent, well-planned vegetarian meals can provide adequate nutrition and a variety of health benefits. Vegetarians tend to have a lower intake of saturated fat and cholesterol and a higher intake of fiber and phytochemicals from nutrient-dense fruits, vegetables, whole grains, nuts and soy. However, eliminating meat and dairy can jeopardize iron, calcium, iodine, zinc, protein, vitamins B12 and D, and energy (calories) levels. Understanding which vegetarian food choices will support peak performance and overall health is important for student-athlete success.

VEGETARIAN EATINGFOR THE STUDENT-ATHLETE

NCAA is a trademark of the National Collegiate Athletic Association.

I have been a vegetarian for two years. With my busy schedule, it can be hard to find convenient vegetarian foods, so I don’t eat as frequently as I should and often grab whatever is easiest.

I often wonder if I am eating properly to support my training. How can I remain a vegetarian student-athlete without sacrificing performance?

Information presented by

www.NCAA.orgwww.scandpg.org | 800/249-2875© 2013 Sports, Cardiovascular, and Wellness Nutrtion (SCAN)

(For what to eat and best practices, turn the page.)

Nutrient Recommended Daily Amounts Plant Food Sources

Protein 1.2-1.7 g/kg Beans, peas, lentils, tofu, texturized vegetable/soy protein, quinoa, nuts, seitan, seeds, eggs, dairy

Iron Females: 33 mg (1.8 x RDA*)Males: 14 mg (1.8 x RDA)

Beans, peas, lentils, nuts, seeds, whole and enriched grains, dark-green leafy vegetables, dried fruit

Calcium 1000 to 1500 mg/d Broccoli, cabbage, kale, collards, mustard and turnip greens, almonds, milk, cheese, yogurtCalcium-fortified: soy, rice or almond milks, juice

Vitamin D 600 IU Fatty fish (salmon, sardines, mackerel), eggsVitamin D-fortified: milk, juice, yogurt, mushrooms

Vitamin B-12 2.4 mcg Dairy products, eggs, nutritional yeast (not baker’s yeast)Vitamin B12-fortified: soy milk, cereals, meat alternatives

ALA (Omega-3 Fatty Acid)

Males: 1.6 gFemales: 1.1 g

Walnuts, flaxseed (see Ingredients on food label), canola oil, pistachios

Zinc Males: 11 mgFemales: 8 mg

Beans, peas, lentils, nuts, seeds, whole grains, soy, meat alternatives, hard cheeses, fortified cereals

*RDA = Recommended Daily AllowanceWritten by SCAN Registered Dietitians (RDs). For advice on customizing a nutrition plan, consult an RD who specializes in sports, particularly a Board-Certified Specialist in Sports Dietetics (CSSD). Find a SCAN RD at www.scandpg.org.

VEGETARIAN DIETS DEFINED

Vegan: Excludes all animal products, including fish, dairy and eggs

Lactovegetarian: Includes dairy products

Ovolactovegetarian: Includes dairy and eggs

Energy. Know your calorie needs and be sure to eat a variety of different foods to fuel your performance. If you need to boost calories, the following can help: • Make smoothies with real fruit or vegetables.• Sauté vegetables in olive or canola oil.• Add nuts, dried fruit or avocado to grains or salads.• Eat six to eight smaller meals more frequently throughout the day.

Protein. Quality and quantity count. Meet daily needs for protein and essential amino acids by eating a variety of plant-based protein sources in larger quantities.• Include eggs and dairy for high-quality protein.• Choose soy foods such as tofu and tempeh for complete proteins.• Amino-acid supplements do not offer the benefit of whole-food protein sources.

Iron. Many factors increase or decrease absorption of iron from plant sources.• Look for “iron-enriched” or “fortified” cereals and bread products, as well as

fermented soy foods (tofu, miso, tempeh).• Use cast-iron skillets for cooking.• Consume foods high in vitamin C (citrus fruits, tomatoes, kiwi) with iron-containing foods.• Avoid combining high-calcium foods, tea or coffee with iron-containing foods.

Calcium and Vitamin D. Vegan diets often lack these nutrients.• Choose dairy or calcium- and vitamin D-fortified dairy alternatives.• Calcium and vitamin D supplements may be needed – talk to your sports

Registered Dietician (RD) or doctor (and have your vitamin D level tested).

Vitamin B12. Vitamin B12 is of greatest concern for vegans.• Choose vitamin B12-containing foods (see chart).• Talk with your sports RD about vitamin B12 supplementation if you are vegan.

Fat. Eating enough healthy fats, especially omega-3, may be a challenge.• Aim to consume healthy fats from avocados, nuts,

seeds, olives, soy, and olive and canola oils.• Talk to your sports RD about an omega-3

supplement in addition to food sources.• Minimize the amount of saturated fat consumed

from dairy products by choosing low- or non-fat options.

TIPS TO TAKE WITH YOU

• Avoid food “ruts.” Eating a variety of foods on a regular basis increases nutrient exposure and decreases risk of deficiency.

• Use performance as an indicator. If your energy level is consistently low or performance is suffering, discuss this with your athletic trainer or see a sports dietitian.

• Supplement if needed. A daily multivitamin should be considered to decrease risk of nutrient deficiencies. Talk with your physician or a sports dietitian about specific nutrients of concern, such as omega-3 fatty acids, iron, calcium, and vitamins B12 and D.

PRIORITIES FOR PERFORMANCE

GOALS OF RECOVERY NUTRITION

• Restore fluids and electrolytes lost through sweat during activity.

• Replace muscle fuel (carbohydrates) burned during exercise.

• Provide protein to promote muscle repair and growth.

FUELING FOR RECOVERY


(For what to eat to fuel your recovery, turn the page.)

I am a collegiate soccer player. Often, after a hard practice, my legs feel heavy and sore,

and I am tired and sluggish. My performance at practice, especially the next day, and during strength training, seems to suffer because I can’t give 100 percent.

I drink plenty of water and try to sip on sports drinks during practice, but what more can I do to have more energy and improve my performance?



Written by SCAN Registered Dietitians (RDs). For advice on customizing a recovery plan, consult a RD who specializes in sports, particularly a Board-Certified Specialist in Sports Dietetics (CSSD). Find a SCAN RD at www.scandpg.org.

THE PROCESS

When you exercise, the primary source of energy your body uses is carbohydrates. After burning through what is readily available in your bloodstream, your body moves on to your carbohydrate stores — the glycogen that is stored in your muscles and liver.

You have a limited amount of glycogen stored in your body, most likely enough to get you through a typical practice. What happens, though, when you have to be in the weight room that same afternoon and you haven’t replaced those stores — heavy/sore muscles, fatigue, injuries, feeling like you are “running out of gas”?

Give it time. Recovery is an all-day process! It takes anywhere from 24 to 48 hours to fully replace your glycogen stores. Within 30 to 60 minutes after exercise, your body is able to synthesize glycogen from the carbohydrates you eat at a much faster rate. Your heart rate and blood pressure also are elevated, so nutrients are delivered to your muscles and cells quicker.

Fuel your muscles. Your body also uses the carbohydrates and proteinyou eat during this window of opportunity to help prevent further muscle breakdown; and your body’s hormonal response to carbohydrates “flips a switch” from muscle breakdown to muscle building. Take advantage of quick-digesting, simple carbohydrates and liquids (e.g., chocolate milk or smoothies) immediately after practice. Follow this with a well-balanced meal within four hours.

EATING FOR OPTIMAL RECOVERY

Recovery nutrition should include carbohydrates (to replace glycogen), protein (to repair muscle and tissue damage caused by the stress of exercise) and fluids (for hydration). Look for something containing about half of your body weight in grams of carbohydrates (e.g., if you weigh 150 pounds, aim for 75 grams of carbohydrates) along with 15-25 grams of protein. If you have a low appetite after exercising, a liquid food option may be the best place to start.

Examples of good recovery snacks:• Low-fat chocolate milk• Fruit and yogurt smoothie• Graham crackers with peanut butter

and low-fat milk• Greek yogurt with fruit• Apple or banana with nut butter and

low-fat milk• Trail mix, including nuts and dried

fruits, and a sports drink

Following up your recovery snack with well-balanced meals throughout the day is ideal. Examples include:

• Two to three scrambled eggs, two pieces of whole-wheat toast with jelly, and a side of mixed berries

• Grilled chicken with a small baked potato and green beans

• Whole-wheat spaghetti with marinara or tomato-based meat sauce made from lean ground beef, and a side salad

• Baked fish with brown rice and mixed vegetables

• Turkey sandwich on whole-wheat bread with a glass of low-fat milk and an apple

• Grilled chicken on salad greens with low-fat dressing and a whole-wheat dinner roll

FUELINGDURING EXERCISE


Information presented bywww.NCAA.orgwww.scandpg.org | 800/249-2875© 2013 Sports, Cardiovascular, and Wellness Nutrtion (SCAN)

(For tips before, during and after practice, turn the page.)

YoU aRE UNDER-fUElED DURING tRaINING If …

• Youhavebreak-throughhungerintheearlyormiddlepartof practice.

• Youfeelthatyouareworkinghard,butnotmakingthegainsinperformanceyouwouldexpect.

• Thequalityofyourworkoutsdecreasesduringthecourseoftheweek.

• Youfeelsluggishandareeasilyfrustratedduringpractice.

Asastudent-athlete,youhaveabusyscheduleanddemandingworkouts.Inthemidstofthisbalancingact,fuelingenoughandgettingtheproperkindoffuelcanbecomeanafterthought.Ifthissoundsfamiliar,considerfuelingstrategiesthatwilloptimizeyourperformanceandrecovery.

“Sometimesheadingfromclassdirectlytopracticedoesn’tleavemeenoughtimetofuel

up.ThetimesIhaveeatenrightbeforepractice,Igetstomachcrampsthatendupslowingmedown.AndI’venoticedduringthecourseoftheweekthatIgraduallyfeelweakerandlessenergetic.”

“WhataresomestrategiesthatIcanusetomakesureI’mwell-fueledduringpractice?”

WrittenbySCANRegisteredDietitians(RDs).Foradviceoncustomizinganutritionplan,consultaRDwhospecializesinsports,particularlyaBoardCertifiedSpecialistinSportsDietetics(CSSD).FindaSCANRDatwww.scandpg.org.

Whenyouareunder-fueled,youcanexpectapoorreturnonyourtrainingefforts,andahigherriskofcoldsandotherillnesses.Findoutwhathappensphysiologicallyasyourbodybecomesweak:

• Whenyouexperiencehunger,yourbodyisinacatabolic(breakdown)state.Itwilladaptbesttotraining,especiallyforstrengthandspeed,wheninananabolic(building)state.

• Under-fueledathletesoftenhaveinadequatemuscleandliverglycogenstorestodrawonduringtraining,sotheyaremorepronetodehydration,andarelesslikelytorecovercompletelybetweenpractices.

• Inmoderate-tohigh-intensitypractices,yourbodycanabsorb30to60grams(g)ofcarbohydrateperhour.Instop-and-gopractices,youmaybeabletoconsumeahigheramountofcarbohydrateperhour.

• Glycogenrepletiontakestimeandmultipledosesofcarbohydrate.Startingrecoverycarbohydratesand,ifneeded,proteinintakesoonaftertrainingwillacceleratetherecoveryprocess(within15to30minutes).

Do thIS bEfoRE pRaCtICE:• Plantoeatfoodslowinfat,andmoderateinproteinandfibertwo

tofourhoursbeforepractice.

• Eatabiggerbreakfast—doubleuponwheattoast,oatmealoryogurttotakealittlepressureoffoflunch.

• Bringsnacksinyourbackpack:pretzels,trailmixwithdriedfruitandnonuts(fatcontentwillbetoohigh),drycereal,oranges/tangerines/bananas/fruitcup,granolabars,bakedchipsandwater,orgrabahigh-fluidsnackonyourway:nonfatyogurtorchocolatemilk,orlow-fatsportshake.

• Fuelwith30to60gcarbohydrate,lowinfatandfiber,withinanhourbeforepractice.

Do thIS DURING pRaCtICE:• Rememberthatyoucanconsume30to60g

carbohydrateperhourduringexerciseaswell.Seethechartbelowforfoodoptionssupplying30gperserving.

• Sipontwotofoureight-ouncecupsofasportsdrinkforreal-timefuel,aswellasfluidsandelectrolytes(itmayseemlikealot,butyouwillrapidlyusethatcarbohydratetofuelyourtrainingsession).

• Consumeanysolidfoodsinsmall,frequentbitesandwithwaterorasportsdrinktoavoidstomachupset.

• Choosehigh-carbohydratefoodsthatcontainamixtureoftypesofcarbohydrate(starch,fructose,glucose,maltodextrin).

Do thIS aftER pRaCtICE:• Iftraininghasbeenlongand/orofveryhigh

intensity,shootforconsuming0.75to1.5gcarbohydrateperkilogramofbodyweightalongwith7to20gofproteinwithinthefirsthourafterexercise.

• Iftraininghasbeenlight,eatawell-balancedmealwithintwotothreehoursafterfinishingandconsumefluidstoreplacelosses.

What’S bESt to Eat Consume30to60gramsofcarbohydrateperhourduringmoderatetointenseactivity,especiallyifunder-fueled. Fluidsshouldalwaysbeconsumedalongwithsolidfoodsduringtraining.

2cupsofsportsdrink* 28grams

2ouncesofraisins(abouttwohandfuls) 30grams

1medium-sizebanana 30grams

1tablespoonofhoney 28grams

Sports/EnergyBar 45grams

1servingofsports/energygelsorgummies 23-27grams

Low-fatgranolabar 42grams

3figbars 33grams* With 6-8 percent carbohydrate solution and electrolytes

tIp: Toseehowfoodsandfluidsaffectyourstomach,trythemoutduringpractice,notcompetition,andstartwithsmallamountsoffoodandfluids.

tIp: Tackleweightchangeduringtheoffseason.Showupwell-fueledsothatpracticeresultsinimprovedperformance.

tIp: Don’tuseenergydrinkstomakeupforunder-fueling.Thesewillonlyaccelerateyourbody’suseofglucose(sugar),whichmovesyoumorequicklyintoacatabolicstate.

Between my class schedule, training sessions and traveling for competitions, I often eat my meals

away from home. Being on the go makes it challenging to choose healthy foods that

help me perform well.

How can I meet my nutrition goals when eating on the road?

EATING ON THE ROADMaking good choices while



(For the best practices while eating on the road, turn the page.)

www.NCAA.org/SSIwww.scandpg.org | 800/249-2875© 2013 Sports, Cardiovascular, and Wellness Nutrtion (SCAN)

• carbohydrate – Carbohydrate is needed to fuel activity and replenish energy stores. • Protein – Protein helps to speed recovery and repair muscles. • Fat – Fat is needed to support the extra energy expenditure that comes from engaging in physical activity.• Fluid – Additional fluid is necessary to maintain hydration and replace losses during exercise and travel.

Written by SCAN Registered Dietitians (RDs). For more information on healthy eating away from home or a customized nutrition plan, consult a RD who specializes in sports, particularly a Board-Certified Specialist in Sports Dietetics (CSSD). Find a SCAN RD at www.scandpg.org.

Meeting Your needs while traveling

• Investinacoolerandicepacktotakewithyouwhenyoutravel.Low-fatorfat-freeyogurt, string cheese, hard-boiled eggs and vegetables with hummus are great snacks; sandwiches with lean deli meat or grilled chicken are more substantial

snacks that pack well in a cooler.

•Shelf-stablefoodsarebestifyoudonothaveacooler.Freshfruit,crackers,tuna packets, nut butter sandwiches and trail mix are healthy options. Bagels, breads and other ready-to-eat carbohydrates also can be easily transported.

•Remembertopackbeveragestohelpkeepyouhydratedwhiletraveling.Always bring water. Sports drinks, 100 percent fruit juice and shelf-stable

chocolate milk will all contribute to your fueling and hydration needs.

•Ifthereisalocalgrocerystore,youcanpurchasefreshfruitandvegetables,salad,whole-wheat bread or crackers, nut butters, and tuna packets. If your room has a kitchenette or refrigerator, you can purchase low-fat or fat-free dairy products or healthy frozen dinners.

•Useyourbestjudgmentathotelcontinentalbreakfasts.Avoidpastriesand baked goods, as they are high in sugar and fat and provide little

nutritional value.

•Choosesimple,whole-foodoptions.

•Freshfruit,andlow-fatorfat-freeyogurtandoatmeal,aregreatways to start your day.

•Forthebestcarbohydratechoices,chooseawhole-wheatbagelor low-sugar cold cereals with low-fat (1 percent) or skim milk.

•Juicescanbehighincaloriesandlowinfiber.Choose100percent fruit juice over a juice blend.

• rest stop or gas station convenience store – Stick to foods that you recognize andwouldpurchaseifyouwereshoppinginagrocerystore.Lookforlow-fatdairyproducts in the coolers and fresh fruit near the checkout. Trail mix and granola bars are also available, but check the nutrition label before buying them. Choose snacks high in fiber and protein, while avoiding foods that are loaded with sugar and fat.

• Fast food restaurant – Choose grilled chicken sandwiches and grilled chicken salads, but avoid high-fat condiments and dressings. Some chains also have chili or other

healthy sides, such as sliced apples. Avoid “crispy” chicken and French fries. Remember that bigger is not always better; do not upgrade the size of your meal.

•sub sandwich restaurant – These can be great options since your food is often made-to-order. Choose whole-wheat bread and lean meat, such as turkey,orhaveanall-vegetablesub.Loaduponasmanyvegetablesasyouwant, but be cautious of high-fat condiments, dressing and cheese. Instead, use condiments lightly and ask for reduced-fat cheese. Choose a piece of

fruit instead of a cookie or chips if the sandwich comes with a side.

healthY snacks For on the road

Being on the road is not always ideal, but you can still meet your healthy eating needs.

healthY eating at a hotel

Is there a grocery store nearby? Do you have a refrigerator or microwave? Does the hotel offer a continental breakfast? No matter the situation, you can always eat healthy.

healthY eating at restaurants and rest stoPs

Many restaurants and convenience stops offer options that will fit into your healthy eating plan.

• STARTOFFRIGHT: Breakfast is the most important meal of the day; choose nutrient-rich foods.

• PLANAHEAD: Have portable performance foods in your backpack for fuel every two to three hours between meals and around training.

• ADAPTTOYOURNEEDS: Know what foods sit well with your body. Don’t try new foods or meals during days that you have important training sessions or a competition.

I am a junior student-athlete. I have morning workouts at 5:30 a.m. and my first class is at 8:30 a.m. I am too busy to eat breakfast and I stop at the cafeteria for

lunch between classes. I am back in the pool at 3:30 for a two-hour practice; then I have to grab dinner before going to study hall from 7 to 9 p.m. Sometimes I have to study late into the evening to finish a paper or prep for an exam.

How can I sustain my energy throughout the day to optimize both my academic and athletic performance?

Eating FrEquEncyFORTHESTUDENT-ATHLETE




(For food options and tips, turn the page.)

STARTYOURDAYOFFRIGHT

• Get a quick carbohydrate boost before the morning training session and eat a balanced breakfast that combines fiber (whole grains) and protein for sustainable energy before class.

• Select meals that are carbohydrate-rich, moderate in protein, and low in fat.

• Breakfast: choose eggs, whole grain toast with peanut butter, cereal and milk, fruit or 100% fruit juice, whole grain waffles topped with fruit, or yogurt

• Make lunch count by choosing lean meats to help you recover from a morning session and complex carbohydrates to replenish your body for an afternoon workout.

• Nutrient-richlunchoptions: pasta with chicken and tomato sauce, steamed rice with vegetables and low-fat milk, grilled chicken sandwich with a fruit and yogurt smoothie, instant oatmeal with dried fruit and low-fat milk, a peanut butter and jelly sandwich, chicken noodle soup with crackers, chicken or turkey wrap, or sliced turkey on a bagel.

KEEPENERGYUPDURINGTRAINING

• If your training will be longer than an hour, plan a small carbohydrate-rich snack or beverage immediately before and during the activity.

• A sports drink during training or intense physical activity provides fuel and replaces lost fluid and electrolytes.

• Nutritionduringtraining: granola or sports bars, bananas, dried fruit, and bread with jam or jelly.

• Drink water when consuming carbohydrates during practice to avoid stomach problems.

REPLENISHYOURBODYDURINGREcOvERY

• Plan to have a meal within one hour after training. A meal of carbohydrate-rich foods, high-quality protein, and ample fluids will meet your recovery needs.

• A recovery snack, eaten within 30 minutes, is critical if you don’t eat a meal within one hour after training. This is especially important on days with multiple training, competition or tournament sessions.

• Recoverynutrition: Low-fat chocolate milk, trail mix, cereal and milk, yogurt parfaits and fruit smoothies.

• Student-athletes do not always have access to food immediately after practice. Be sure to pack recovery snacks in your gym bag so that you can quickly begin to refuel.

Written by SCAN Registered Dietitians (RDs). For advice on customizing a nutrition plan, consult a RD who specializes in sports, particularly a Board Certified Specialist in Sports Dietetics (CSSD). Find a SCAN RD at www.scandpg.org.

The key to optimal meal planning is developing a plan to meet the demands of your busy schedule and your body composition goals. There are lots of ways to strategize about eating frequently. A registered dietitian (RD) or Certified Specialist

in Sports Dietetics (CSSD) is the food and nutrition professional best qualified to help you design a nutrition plan tailored to your health and performance needs. Check with your athletics department or student health services or go to scandpg.org and click on Find a SCAN RD.

FUELYOURDAY

• Plan to have healthful food available to consume every two to three hours. This will provide enough physical and mental fuel to sustain intense training on the field of play and in the classroom.

• Smartsnacks: string cheese, low-fat yogurt, dry cereal, trail mix, whole grain crackers, 100% fruit juice, dried fruit snacks and granola or breakfast bars.

• Establish a routine eating pattern for every day of the week. Athletes with a consistent fueling pattern tend to be leaner and have more energy.

• Some athletes prefer carbohydrate-rich fluids instead of whole foods to avoid feeling full.

alcohol and athletic performance




I turned 21 last month and have started going out for drinks and a good time with some

of my teammates. While I enjoy socializing, I wonder if drinking is affecting my performance. Before I started drinking, I didn’t notice problems with stamina. Now, I become winded easily and am more prone to muscle cramps.

Could alcohol be affecting my game?

nutrition Goals• Fullyrehydrateandrefuelpost-exercisebeforeconsideringdrinking

alcohol.

• Maintainasociallifewithoutcompromisingtrainingandcompetitiongoals.

• Whenchoosingalcohol,followthe guidelines of moderation: one to two drinks per day for men, one drink per day for women. One “drink” equals 12 ounces of regular beer (150 calories), 5 ounces of wine (100 calories), or 1.5 ounces of 80-proofliquor(100calories).

(For the consequences of alcohol on performance and tips for social situations, turn the page.)

• decreases aerobic performance. Alcohol is a diuretic that can lead to dehydration. It also impairs temperature regulation and accelerates fatigue.

• impairs motor skills and decreases strength, power and sprint performance. Alcohol slows reaction time and impairs precision, equilibrium, hand-eyecoordination,accuracy,balance,judgment,information processing, focus, stamina, strength, power and speed for up to 72 hours (three days).

• slows recovery. Alcohol can interfere with recovery by delaying muscle repair.

• negatively affects body composition. Drinking could lead to increased body fat accumulation due to ethanol storage as fat. Alcohol’s stimulant effect can also result in increased caloric intake and, therefore, overall weight gain.

• increases the risk for nutrient deficiencies. Not only does alcohol decrease vitamin and mineral absorption, but also certain nutrients are used to help clear alcohol out of your system, leaving less of those nutrients available for normal function.

• increases risk of illness and injury. Regular alcohol consumption depresses immune function and contributes to delayed healing.

• disrupts sleep. Alcohol can interfere with sleep patterns by reducing time spent in deep, restful sleep.

WrittenbySCANRegisteredDietitians(RDs).Formoreinformationoracustomizednutritionplan,consultaRDwhospecializesinsports,particularlyaBoard-CertifiedSpecialistinSportsDietetics(CSSD). FindaSCANRDatwww.scandpg.org.

consequences of alcohol use on athletic performance

tips to take With YouIf you choose to drink alcohol, the following tips may assist you in managing alcohol intake when out with friends and teammates. Remember, you need to control your own intake.

• plan ahead. Think about where you are going, who you will be with and how much you are going to drink. Also, plan ahead how you are going to get home.

• share your goals. Discuss your training goals with friends, ask them to support your decision to limit alcohol, and engage in social activities that do not include alcohol.

• eat before or while you are drinking. Eatingcarbohydrate-richfoodsafterexercisehelpsreplenishmusclefuelstores. Having food in your system slows down the rate at which alcohol can be absorbed into the blood stream. Eating while drinking also slows down yourdrinkingpaceandfillsyouup.Thisdoes not mean you can keep drinking as long as you are eating.

• pace yourself. If you do decide to have a drink, alternate alcoholic beverages with non-alcoholicones.Startwithawater,juice or soda. You will drink much faster if youarethirsty,sohavinganon-alcoholicdrink to quench your thirst before you start drinking alcohol is a good idea. Drink slowly, take sips rather than gulps and put your glass down between sips.

• Be the designated driver. If you have made the decision not to drink and are worried that there might be pressure from your friends or teammates to “have a few,” let them know that you are the designated driver. They should respect that decision … and it will save them money in cab fares.

•drink one drink at a time. Do not let others top off your drink if you have notfinishedit.Itismoredifficulttokeep track of how much you’ve had to drink if you do.

•stay social. Dance, play pool, mingle; don’t just sit and drink. If you’re active, you tend to drink less.

•avoid rounds. Drinking a round with friends encourages you to drink at someone else’s pace. If you do get stuck inthissituation,buyanon-alcoholicdrink for yourself when it is your turn.

•look out for each other. Watch out for your friends and teammates, and let them know if you’ve had too much to drink.

•end the evening with water. One of the best ways topreventahangoveristorehydrate.Makesureyoudrink plenty of water before you go to sleep.


(For information on fueling during the offseason, turn the page.)

I’m a sophomore student-athlete on the baseball team. After

playing a full season, I feel as if my body composition has really changed. I’ve lost some muscle and picked up a few extra pounds.

What can I do during the offseason to optimize my body composition so I can be in top shape for next season?

GOALS OF OFFSEASON FUELING• Compensate for the differences in lifestyle and training during the

offseason by adjusting nutrient intake.

• Recognize that changes in body fat and weight may occur and be aware of appropriate changes.

• Create a balance between training volume and nutrient intake.

WHAT ARE YOUR GOALS?With the grind of the season behind you, this is the perfect time to focus on your eating habits and make changes to your body composition. You can do this by picking a couple habits you’d like to improve during this time period — for example, focus on drinking more water, eating breakfast daily or avoiding fast food. It is important that you rest, recover and enjoy the down time, while also allowing yourself some flexibility with your eating, but remember to always keep your offseason training goals in mind.


www.NCAA.orgwww.scandpg.org | 800/249-2875©2014 Sports, Cardiovascular, and Wellness Nutrition (SCAN) ©2014 Collegiate and Professional Sports Dietitians Association (CPSDA)

Col legiate and ProfessionalSPORTS DIETITIANS ASSOCIATION

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WEIGHT GAINIf you’re looking to add some lean mass during the offseason, a realistic goal is about a half to one pound a week. Gaining weight too quickly can mean putting on unwanted body fat. When planning and preparing your meals, use these tips to help incorporate more quality calories into your diet to promote weight gain:

• Include beverages, such as low-fat milk or 100 percent juice, with all of your meals.

• Eat often — having a meal or snack every two to three hours can ensure you are getting adequate calories throughout the day.

• Add calorie-dense foods such as nuts and nut butters, granola, avocado, and olive oil; these foods can help increase calories with little increase in food volume.

• Use olive oil when preparing foods to add some additional calories from healthy fats.

WEIGHT LOSSFor weight loss during the offseason, focus on low-calorie, high-nutrient foods such as fruits, vegetables and lean proteins. Losing about one to two pounds per week is a realistic goal to strive for to avoid losing your lean mass. Keep in mind the following:

• Include lean protein at every meal and snack (e.g., lean meat, nuts, Greek yogurt, eggs, cottage cheese).

• Avoid drinking sugary beverages such as soft drinks, punches and energy drinks, as the calories can add up quickly.

• Continue to eat often, ideally every three to four hours. This will prevent you from becoming too hungry and overeating.

• Look to whole-grain foods, fruits and low-fat dairy products to fulfill your carbohydrate requirements.

Have your biggest meal at the beginning of the day. Taper your meal size as the day goes on to enable you to burn more calories during the more active part of your day.

WEIGHT MAINTENANCEWith a likely decrease in activity during the offseason, decreasing calories and carbohydrate intake are necessary to avoid unwanted weight gain. Remember to:

• Continue to eat often throughout the day, cutting back on portion sizes at meals.

• Avoid eating too many high-calorie extras such as creamy sauces, salad dressings and desserts.

• Reach for water and unsweetened beverages for hydration.

• Match your carbohydrate intake to your activity level. That means reducing your carbohydrate intake on an off-day as opposed to a high-intensity training day when you need more carbs for fuel and recovery.

Written by SCAN/CPSDA Registered Dietitians (RDs). For advice on customizing an off-season nutrition plan, consult a RD who specializes in sports, particularly a Board-Certified Specialist in Sports Dietetics (CSSD). Find a qualified RD at www.scandpg.org or www.sportsRD.org.

TIPS TO TAKE WITH YOU• Focus more on eating

“real” foods versus convenience foods (e.g., avoid bars and pre-packaged shakes), since you will have a little extra time for food preparation.

• Use this time to try new recipes and foods. You never know what you might discover — maybe some new fruits, vegetables or sources of lean protein that could benefit you during the season.

• Spend a few days logging your intake to learn about your daily habits. Do you always eat breakfast? Are you eating often enough? Is your intake tied to stress or emotions? You might be surprised at what you learn! There are plenty of apps available to help you track your food and fluid intake.

• Keep in mind that sleep is an important part of reaching your body composition goals. Make ample time for rest during the offseason.

ATHLETE’S PLATE

The Athlete’s Plates are a collaboration between the United States Olympic Committee Sport Dietitians and the University of Colorado (UCCS) Sport Nutrition Graduate Program. For educational use only. Print and use front and back as 1 handout.

Training volume and intensity vary from day to day and week to week along your training/compe on plan. Ea ng your meals and fueling your workout or race should also be cycled according to how hard or easy it is. Consult with your sport die an to put the Athlete’s Plate into prac ce!

The Athlete’s Plates are tools for you to be er adjust your ea ng to the physical demands of your sport! EASY An easy day may contain just an easy workout or tapering without the need to load up for compe on with energy and nutrients. Easy day meals may also apply to athletes trying to lose weight and athletes in sports requiring less energy (calories) due to the nature of their sport. MODERATE A moderate day may be one where you train twice but focus on technical skill in one workout and on endurance in the other. The mod‐erate day should be your baseline from where you adjust your plate down (easy) or up (hard/race). HARD A hard day contains at least 2 workouts that are rela vely hard or compe on. If your compe on requires extra fuel from carbohydrates, use this plate to load up in the days before, throughout, and a er the event day.

ATHLETE’S PLATE


ATHLETE’S PLATE



The Athlete’s Plates are tools for you to be er adjust your ea ng to the physical demands of your sport! EASY An easy day may contain just an easy workout or tapering without the need to load up for compe on with energy and nutrients. Easy day meals may also apply to athletes trying to lose weight and athletes in sports requiring less energy (calories) due to the nature of their sport. MODERATE A moderate day may be one where you train twice but focus on technical skill in one workout and on endurance in the other. The mod‐erate day should be your baseline from where you adjust your plate down (easy) or up (hard/race). HARD A hard day contains at least 2 workouts that are rela vely hard or compe on. If your compe on requires extra fuel from carbohydrates, use this plate to load up in the days before, throughout, and a er the event day.

ATHLETE’S PLATE


ATHLETE’S PLATE



The Athlete’s Plates are tools for you to be er adjust your ea ng to the physical demands of your sport! EASY An easy day may contain just an easy workout or tapering without the need to load up for compe on with energy and nutrients. Easy day meals may also apply to athletes trying to lose weight and athletes in sports requiring less energy (calories) due to the nature of their sport. MODERATE A moderate day may be one where you train twice but focus on technical skill in one workout and on endurance or strength in the oth‐er. The moderate day should be your baseline from where you adjust your plate down (easy) or up (hard/race). HARD A hard day contains at least 2 workouts that are rela vely hard or compe on. If your compe on requires extra fuel from carbohydrates, use this plate to load up in the days before, throughout, and a er the event day.

ATHLETE’S PLATE


Dietary Supplement or Conventional Food? - SIDEARM Sports

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