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Sports Nutrition Rachel McGarry-Cernak B.S. in Nutrition
M.S. in Applied Science in Nutrition Russell Sage College Troy/Albany NY
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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
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What Does a Sports Nutritionist Do?
Day-to-day, this is what I do: Counsels teams (individually & 1-on-1) and 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.
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Working with Athletes and Coaches
Do coaches & professional athletes listen to your advice?
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Your Nutrition=Your Performance
Nutrients affect performance, so what can you do now to help improve your performance later? Eat frequently Eat the rainbow Hydrate
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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!
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Water Without Exercise: Females: 2.7 L/day Males: 3.7 L/day With Exercise: Loss of up to 1L/hour (1L = 4 cups)
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Calcium Calcium aids in muscle contraction. Inadequate intake of calcium low bone mineral density (weak bones) Would you feel silly drinking milk at school?
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Calcium=Strength https://www.youtube.com/watch?v=xecSOMK9p00
Stan Efferding AJ Roberts
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Iron
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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.
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Supplements Real food is the body’s preferred fuel source. Supplements- be wary, these can be dangerous, and potentially toxic. Megavitamins- unnecessary unless prescribed by your doctor. GNC?
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Nutrition Careers Hospitals & Outpatient Schools Government/Research (USDA, FDA, WIC) Colleges/Universities Sports Teams Restaurants Olympic Teams Grocery Stores Private Practice Rehab & Nursing Centers
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Where to go from here… Information about food, healthy eating & fitness: Info about becoming an RD & about DI: How to become certified as a Specialist in Sports Dietetics (CSSD): sports-dietetics-eligibility-requirements-and-application
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