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

2. 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

3. 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.

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

5. 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

6. 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!

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

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

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

10. Iron

11. 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.

12. 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?

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

14. 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