Bigger, Faster, Stronger: The Nutritional Side

1. Bigger, Faster, Stronger: The Nutritional Side CMU Sports Nutrition Program Adam Lucassian, CMU Sports Nutrition Student (Lucas1aj@cmich.edu) Dr. Hildebrandt, RD, Professor of Nutrition, CMU (hilde1LA@cmich.edu)

2. Who Am I? • Adam Lucassian • Grew up in Washington, MI • Near Detroit • Attend Central Michigan University • Athletic Training Student • Experience • CMU Gymnastics Team • CMU Softball Team • CMU Cross Country/Track & Field Team • Emergency Room • Physical Therapy Clinic • Played hockey 10+ Years • National Champion Photo with CMU Gymnast, Dre when I worked with CMU Gymnastics Team

3. What Are We Going to Talk About? • A common goal among athletes is to get bigger, stronger, and faster. • But it is not all about lifting weights and exercising • Nutrition plays a major role in the growth of muscles • What needs to be consumed? • Carbohydrates • Protein** • Supplements** • When should you eat/drink for maximum efficiency? • Before • After

4. Carbohydrates • What are Carbs? • Main source of energy for your body • Sources • Best Sources • Pasta • Bread • Whole Wheat • Cereal • Sport Drinks • Gatorade • Other Sources • Vegetables • Fruits

5. Why Do You Need Carbs? • Before Exercise • Your body needs to store the energy found in carbohydrates to let you perform at your maximal level • During Exercise • During long periods of exercise (such as in a game), you need to replenish the energy stores • Allows you to play all 3 periods • Gatorade • Gu • After Exercise • After exercise, the body needs to repair muscles and other tissues as well store more energy • By consuming carbohydrates after, the body has a source to replenish its stores of energy • If you do not consume the carbohydrates, the body breaks down muscle and you the time put in the weight room and skating on the ice becomes less beneficial

6. Protein • What is Protein? • Building block for your muscles • Sources • Best Choices • Animal • Meat • Chicken • Tuna • Eggs • Dairy • Soy Products • Other Choices • Protein Bars

7. Why Do You Need Protein? • After Exercise • Allows the body to maximize the effects of exercise/strength training • Helps with the goal of being bigger, stronger, faster • So when you go into the corner to get the puck, you come out with it and the opponent on the ground • Allows the body to repair the muscles with protein while using the carbohydrates for energy • What to have? • Gatorade Recovery Formula • WHEY PROTEIN

8. Whey Protein • Why Take It? • Whey protein has been shown to help improve muscle strength • Timing? • In the locker room immediately following exercise • Has both carbs for energy and protein for muscle

9. Bringing It All Together • Getting bigger, stronger, faster • More than just weights • Nutrition is very important • Carbs • Before Activity • Allow you to perform at your maximum energy levels and skate up and down the ice leaving your opponent in your dust • Drink Gatorade Prime before leaving the locker room • After Activity • Allow you to get ready for the next game, after all the Stanley Cup is not won by one game • Consume the Gatorade Revive or GNC Pro Hyperbolic Formula, while you locker room talk

10. Bringing It All Together • Getting bigger, stronger, faster • More than just weights • Nutrition is very important • Protein • After Activity • Beverage Sources after activity • Easy to store in your locker • Makes sure you get out what you put in on the ice

11. Bringing It All Together • Getting bigger, stronger, faster • More than just weights • Nutrition is very important • Whey Protein • Has been shown to help increase strength • Just one more edge you have on the rest of the league and show them what happens when they role into Hockey Town • By a jug of powder and a blender bottle to keep in your locker • Following exercise mix 4 scoops with milk (if possible) or water

12. Looking at the Handout • Easy ways to help your performance in the locker room • Before • Gatorade Prime • During • Gatorade Refuel • Other Choices • Gu • Glucose Tablets • After • Whey Protein Drink (Better Choice) • Gatorade Revive

13. Looking at the Handout • The best part about all of these options? • All very easy to store in your locker • Warning • Just like the last point says, you will need more than these drinks to perform at your maximum level • Eat a proper carbohydrate meal before getting to the rink • Makes sure your focused and alert so you don’t take a puck to the face

14. With These Tips, You’re On Your Way to Becoming Bigger, Faster, Stronger QUESTIONS?