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HOW TO TALLK TO YOUR RIDERS ABOUT NUTRITION

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 D on’t W ork. Not practical for long term use Diets don’t teach healthy eating habits

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HOW TO TALLK TO YOUR RIDERS ABOUT NUTRITION

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

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

  3. 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?

  4. 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

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

  6. 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

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

  8. Nutrition Advice Eat Breakfast Daily

  9. Nutrition Advice Stay hydrated by drinking non-caloric beverages

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

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

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

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

  14. Exercise & Fuel Usage

  15. 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.

  16. Nutrition SupplementsWhat 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

  17. Nutrition SupplementsWhat 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.

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

  19. 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

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