HOW TO TALLK TO YOUR RIDERS ABOUT NUTRITION CARLA SCOTTO MED,RD,LDN

Why do people ask for nutrition advice? Weight loss Athletic Performance General Health Disease

Why Diets Don’t Work Not practical for long term use Diets don’t teach healthy eating habits Many diets exclude food groups and therefore essential nutrients Promote rapid unhealthy weight loss May be expensive….does it suggest you buy special food or supplements?

What about Low Carbohydrate Diets? Carbohydrates are cut back to an unsafe level with not enough fuel for your brain to function properly……which is why you feel tired & irritable Rapid weight loss is due to fluid not fat Low in fiber & may cause constipation

The Problem with Low Carbohydrate Diets Compromises workouts The body will use muscle as fuel if calories are too low

Are Carbohydrates bad for you? Avoid Simple Sugars Limit Refined Flour Try to eat Whole Grains as much as possible Pay attention to portion sizes

Nutrition Advice Eat Foods in their least processed form such as fruits, veggies & whole grains

Nutrition Advice Eat Breakfast Daily

Stay hydrated by drinking non-caloric beverages Nutrition Advice Stay hydrated by drinking non-caloric beverages Sports Drinks

Nutrition advice Eat smaller portions more often, 5-8 meals spread evenly across the day

Choose foods rich in fiber, especially grains (25-35g/day) Nutrition Advice Choose foods rich in fiber, especially grains (25-35g/day)

Include a lean protein source with every meal Nutrition Advice Include a lean protein source with every meal Eat fruits and vegetables at every meal.

Drink or eat a mixture of carbohydrate & protein before and/or after your workout (4:1 ratio)

Exercise & Fuel Usage %Glycogen %Fat %Protein VO2 Max Short Duration, High Intensity (800m Race) 100% >70% Moderate Duration & Intensity (10K Race) 80% 20% 60-70% Long Duration, Mod-low Intensity (Marathon) 30-40% 10% <60%

Be careful about recommending supplements. What are the issues? Manufacturing is not standardized or tested. Safety, efficacy, & purity is not regulated. Concentration of active ingredients is not consistent.

Nutrition Supplements What are the Issues? May have life threatening consequences such as Ephedra or Ma Huang May have negative side effects such as “prohormones” or precursors to testosterone. Many supplements can negatively impact hydration which will hinder athletic performance/workouts

Nutrition Supplements What are the Issues? Herbal supplements may interfere with other medications. Doctor should be notified of any supplements taken. Some supplements although safe if taken in recommended amounts, may be harmful if taken in large doses over extended periods of time.

Some contain NCAA banned or illegal substances. Citrus aurantium or Bitter orange Synephrine Pseudoephedrine Willow bark Phenylpropanolamine (PPA)

Where can I find Reliable Nutrition Information? Choose websites with Domain names ending in .gov or .edu whenever possible Look for the authors’ credentials(RD,MPH) Make sure the information is up to date Look for peer reviewed information which means the article was checked for accuracy by other professionals Beware of unrealistic claims Articles should include references Reliable websites will provide an email address for questions and feedback