How does nutrition help you avoid c getting sick?...your maximum • Perform on the ice and at school! • And because being sick isn’t fun! c Nutrition help you ight the infections!

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Howdoesnutritionhelpyouavoidgettingsick?

ByGenevieveMasson,MSc,RD,CDRegisteredDie77an

StudentattheSportsNutri7onDiplomabytheInterna7onalOlympicCommiAee

Gene

vieveMasson,M

Sc,R

D,CD Whatcancausesickness?

• Infec8ons(germs)• Gastro-intes8nalissues• Moresevereillnesses

Gene

vieveMasson,M

Sc,R

D,CD

Whyisitimportantforagrowinghockeyplayertopreventgettingsick?

• Beatyourtopwhenitcountsthemost• BeabletoaGendallthetrainingsessionsandgiveyourmaximum• Performontheiceandatschool!• Andbecausebeingsickisn’tfun!

Gene

vieveMasson,M

Sc,R

D,CD Nutritionhelpyou;ightthe

infections!

• Eatenough• Eat“therainbow”• Probio8cs• VitaminD

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vieveMasson,M

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D,CD

Eatenough

• Maintainingyourimmunesystemrequiresenergy• Ifyouarenotea8ngenough,youmightnotbeabletofightthegerms! Ge

nevieveMasson,M

Sc,R

D,CD Eatenough

• Howtoknowifyouareea8ngenoughforyourneeds?• 3meals+3snacks/day•  Eachmealincludes:•  Proteinsources•  Grainor“carbs”•  Fruitand/orvegetables•  Fats

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vieveMasson,M

Sc,R

D,CD

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Eatenough• Snackideas!• Chocolatemilk• Homemademuffin• PB+Jsandwich• Cerealandmilk• Fruit+coGagecheese• Yogurt• Granolabars

Gene

vieveMasson,M

Sc,R

D,CD Eatenough

• Howtoknowifyouareea8ngenoughforyourneeds?• PayaGen8ontoyouhungerandfullnesscues• Normalgrowthanddevelopment

Gene

vieveMasson,M

Sc,R

D,CD

Eattherainbow

• Fruitsandveggiesarepackedwithvitaminsandminerals• Nutrientcontentvariesdependingonthetypeoffruitorveggie Ge

nevieveMasson,M

Sc,R

D,CD Eattherainbow

• WhataboutvitaminCandinfec8onpreven8on?• Someevidenceforposi8veeffectsondura8onandseverityofinfec8on(whencombinedwithzinc)• Butsupplementsarenotrecommendedeveryday Ge

nevieveMasson,M

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D,CD

Probiotics• “Good”bacteriathatliveinyourgut.• Probio8cscanhelptomaintainagoodbalanceinyourgutflora• Canhelptopreventsomeinfec8onsandgastro-intes8nalproblems. Ge

nevieveMasson,M

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D,CD

Fromage / Cheese Yogourt / Yogurt Boisson de soya enrichie / Fortified soy beverage

VitaminD• The“sun”vitamin• Canbefoundinsomefoods• 600IUover-the-countersupplements(generalrecommenda8on)• Specificbloodtes8ngrecommended Ge

nevieveMasson,M

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Lait / MilkYogourt / Yogurt

Poisson / Fish

Oeufs / Eggs

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Othersupplements

• Highdosesofothersupplementsareusuallynotrecommendedunlessrecommendedbyyourphysicianordie88an

Gene

vieveMasson,M

Sc,R

D,CD Othertipstostayhealthy

• Restandsleep(importantallthe8me,notonlywhenyouaresick!)

Gene

vieveMasson,M

Sc,R

D,CD

Othertipstostayhealthy• BringyourownwaterboGle(tohelpyoustayhydrated)anddon’tshare!• Washyourhandsbeforeea8ngyourmealsorsnacks

Gene

vieveMasson,M

Sc,R

D,CD Othertipstostayhealthy

• Ifyouaresick,takeprecau8ontoavoidspreadingthegermsamongyourteammates.

Gene

vieveMasson,M

Sc,R

D,CD

Howtopreventbeingsicktothestomach?

Gene

vieveMasson,M

Sc,R

D,CD

• First,let’sassesswhenithappenstoyou:• Thenightormorningbeforeanimportantgameortournament?•  Stress/anxiety

Howtopreventbeingsicktothestomach?

Gene

vieveMasson,M

Sc,R

D,CD

• Howtoreducestress/anxiety:• Deepbreathing• Talktoyourcoach,aparentoratherapist

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Howtopreventbeingsicktothestomach?

Gene

vieveMasson,M

Sc,R

D,CD

• Let’sassesswhenithappenstoyou:• Duringanintenseeffort(notnecessaryastressfulevent)?•  Thereiss8llfoodinyourstomachbeingdigested•  Youjustatesomefoodthatyouarenotusedto

Howtopreventbeingsicktothestomach?

Gene

vieveMasson,M

Sc,R

D,CD

• Sometypesoffoodstakelongertodigest:• Highinfats,fiberorprotein• Largervolumesoffoodstakelongertodigesttoo.• Ea8ngfoodyouarenotusedtojustbeforeaneffort(gameorimportantprac8ce)canalsoleadtounpleasantsurprises

Howtopreventbeingsicktothestomach?

Gene

vieveMasson,M

Sc,R

D,CD

• Topreventfeelingsickduringaneffort:• Giveyourselfenough8metodigest:•  2-3hoursforameal(somepeopleneedupto4hours)•  1-2hoursforasnack(dependingonthetypeofsnack)

Howtopreventbeingsicktothestomach?

Gene

vieveMasson,M

Sc,R

D,CD

• Topreventfeelingsickduringaneffort:• Chooselow-fat,low-fiberandlow-proteinfoodsforyourpre-gamemealsuchas:• Whitericeorpastawithtomatosauce•  Fruitjuiceorfruit•  Turkeysandwichonwhitebread

Howtopreventbeingsicktothestomach?

Gene

vieveMasson,M

Sc,R

D,CD

• Let’sassesswhenithappenstoyou:• Akeragameorstrenuousexercise?•  Fa8gue• Highintensityexercisereduceappe8te

Howtopreventbeingsicktothestomach?

Gene

vieveMasson,M

Sc,R

D,CD

• Ifnothungryorhavingastomachacheakerexercise,hereare8pstohelpyourecover:• Haveliquidfoodsandsiponthemratherthantryingtodrinkitfast•  Sportsdrink•  Chocolatemilk•  Liquidreplacement•  Fruitjuicesdilutedinwater

•  Gowithwhatsoundsgoodtoyou!

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Take-homemessage

Gene

vieveMasson,M

Sc,R

D,CD

• Avoidingbeingsickisimportantforahockeyplayerwhowantstoperform• Ea8ngenoughofavarietyoffoodsprovideyouwiththenutrientsyourbodyneedstofightinfec8ons• Limitthespreadofthegerms• Dependingonwhenstomachacheshappen,differentstrategiescanbeused

Questions

Howtoreachme?

Email:[email protected]://www.facebook.com/nutgmasson/

@nutgmasson

Gene

vieveMasson,M

Sc,R

D,CD