Sports Nutrition Rachel McGarry-Cernak B.S. in Nutrition

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Presentation transcript:

Sports Nutrition Rachel McGarry-Cernak B.S. in Nutrition M.S. in Applied Nutrition Russell Sage College Troy/Albany NY

What I do Educate Athletes & Coaches About Sports Nutrition at: -College of Saint Rose Albany, NY -Sage College of Albany, NY -Russell Sage College, Troy, NY

What Does a Sports Nutritionist Do? Day-to-day, this is what I do: Counsel teams (individually & 1-on-1) & coaches about daily nutrition & how to improve athletic performance (and overall health). This involves: menu planning (pre & post-workout), meal timing, food choices, how to put together a plate, how nutrients break down in the body & hydration.

Working with Athletes and Coaches Do coaches & professional athletes listen to your advice?

Your Nutrition=Your Performance Nutrients affect performance. What can you do RIGHT NOW to help you become the best you can be? Eat frequently Eat the rainbow…means what? Hydrate

What to Eat 3 meals/day with 2 snacks is sufficient for most Focus on: Fruits, vegetables, whole grains, lean proteins and healthy oils VARIETY IS KEY FOR OPTIMAL NUTRITION!

Water Without Exercise: Females: 2.7 L/day Males: 3.7 L/day (1 gallon) With Exercise: Loss of up to 1L/hour (1L = 4 cups)

Calcium Calcium aids in muscle contraction. Inadequate intake of calcium low bone mineral density (weak bones) What foods contain calcium? Would you feel silly drinking milk at school?

Calcium=Strength https://www.youtube.com/watch?v=xecSOMK9p00 Stan Efferding https://www.youtube.com/watch?v=PLOlLhT8tMg AJ Roberts

Iron What foods contain iron? Do you like any of these foods?

Iron Iron helps to transport oxygen to all body cells (including muscles!) Iron is important for sport and exercise performance. Iron deficiency decreased oxygen carrying capacity, decreased performance, impaired cognitive ability.

If a little is good, a lot is better! Right? Vitamins If a little is good, a lot is better! Right?

Nutrition Careers Hospitals & Outpatient Schools Government/Research (USDA, FDA, WIC) Colleges/Universities Sports Teams Restaurants Olympic Teams Grocery Stores Private Practice Rehab & Nursing Centers

So you want to be an RD? RD= Registered Dietitian Requirements: 4 year bachelors degree (accredited program) Dietetic Internship: 6-12 months National Exam Options: MS, PhD Additional certifications: Pediatrics, diabetes education, renal, sports dietetics (CSSD)

Where to go from here… Information about food, healthy eating & fitness: http://www.eatright.org/ Info about becoming an RD & about DI: http://www.eatrightacend.org/ACEND/ How to become certified as a Specialist in Sports Dietetics (CSSD): https://www.cdrnet.org/ https://www.cdrnet.org/certifications/board-certified-specialist-in- sports-dietetics-eligibility-requirements-and-application