J.J. Mayo – Fueling Fitness & Peak Performance – Nutritional Strategies for Unleashing the Athlete

Outline

NUTRITION FOR EXERCISE & SPORT

• Sports nutrition: a historical perspective
• The six classes of nutrients
• A foundation for healthy eating: a review of the Dietary Guidelines for Americans
  • How the nutritional guidelines are established
  • General nutrition recommendations for all adults
  • Are nutritional guidelines different for athletes and active individuals?

BIOENERGETICS & METABOLISM

• Review the three energy systems involved in nutrient bioenergetics
• Energy systems used for various sports
• Nutrient use during rest and physical activity
• Muscle fiber types and energy use
• Maximal and submaximal exercise laboratory data

ENERGY REQUIREMENTS FOR ACTIVE ADULTS

• How many calories do athletes and active individuals need?
• Common methods to estimate energy needs
• Resting energy expenditure laboratory data
• Using technology to track energy intake and expenditure

BODY COMPOSITION FOR SPORT & EXERCISE

• Methods to assess body composition
• Body composition and sport performance
• Weight standards and achieving optimal weight
• Practical guidelines for weight management of athletes
• Power eating: strategies for increased muscle mass

NUTRIENT RECOMMENDATIONS FOR ACTIVE ADULTS

• Strategies for effective communication of nutritional guidelines
• Carbohydrates, fats, and proteins needs for strength/power, and endurance sports
• Vitamins and minerals—a review of micronutrient needs
• What individuals are most at risk for poor micronutrient status?
• How hydration influences exercise performance—the science of H₂O
• Hydration recommendations before, during, and after exercise
• Common hydration-related questions answered
  • Sports drink vs. water
  • What is hyponatremia and is it a real concern?
  • Do sodas, tea, and coffee cause dehydration?

THE TRAINING DIET

• General meal planning guidelines (hands-on activity)
• Introduction to nutritional periodization
• The concept of nutrient timing
• How to eat the week of a big event
• Pre-exercise meal guidelines—determine meal size, timing, and macronutrient composition
• Fueling during exercise—what, when, and how much to eat during a game or competition
• Post-exercise eating strategies to maximize recovery
• Sports-specific guidelines for strength/power and endurance sports
• Can a low carb/high fat diet (LCHF) improve performance?
• Tips for eating on the road

NUTRITION DURING SPECIAL ENVIRONMENTAL CONDITIONS

• Nutritional considerations for athletes competing in extreme environmental conditions
  • Heat and humidity
  • Cold
  • Altitude

DIETARY SUPPLEMENTS & ERGOGENIC AIDS

• Key considerations regarding supplement use
  • Safety, legality, effectiveness
• The Dietary Supplement Health and Education Act
• Dietary supplements and the NCAA
• The marketing machine: strategies companies use to sell more products
• How to evaluate if a research study is “quality”
• Ergogenic aids that perform as claimed
• Ergogenic aids that provide promise but lack sufficient evidence
• Ergogenic aids that do not perform as claimed
• How to discuss supplements with athletes and active adults

SPECIAL POPULATIONS

• Nutritional guidelines when working with groups that have special dietary needs
  • Vegetarians
  • Gluten-sensitivity
  • Eating disorders
  • Diabetics
  • Children
  • Older adults

SAMPLE SPORTS NUTRITION CASE STUDIES

• High school football player
• Collegiate soccer player
• Endurance athlete