[ MUSIC PLAYING] Welcome, everybody. Thank you so much for having me. I like trying to spreadthe word of good boasts nutrition far and near. So the more I can, the better. So, thank you Dr.Sutton, thank you HSS. So , nothing to disclose. I’m going to go through thisrelatively quickly so we can get some goodQ& A with the group. So again, really do a brieftalk on boasts nutrition 101. And then with that, get into some myths that may be going aroundabout boasts nutrition and clearly defined them up orclarify better then. The first thing Iwant to touch on is a concept that I call thefueling performance pyramid.And so we talk about buildingthis pyramid from the bottom up to have a solid cornerstone. The first part is what’s calledfundamental nutrition, only snacking good healthy foodsfor general health, form form, andyour immune organization. So an athlete who is sick, anathlete who is injured cannot be an effective athlete. So you’ve got tobe healthy first, then you can put on theperformance nutrition piece. Which is, what do I havebefore the workout, what do I have after the exercising, what do I have during. And then finally oncethose are all working well, augments orsupplemental nutrition which can be very specific tocertain conditions or demands. So exactly touching on what isthose fundamental nutrition sections that I look at and Iask for my athletes to have.So again, adequate caloriesfor healthful weight upkeep and physical part. Genuinely trying to say, areyou fueling your organization the nature it needs to do toachieve the ability to do all the workthat’s being asked of it and to too functionhealthfully. In other statements, are all ofyour organization systems operating? Are you coming allthe normal things that should be going on yourbody, are you not get sick? Are you coming adequatecarbohydrates, suitable ga for your teaching necessitates? And then, adequateprotein spaced evenly throughout the day. The key is you want tohave a certain amount, but not too much. So more isn’t always better, but you definitely have enough. And having it evenly spacedthroughout the day every three, four, five hours max to maximizemuscle protein synthesis. Next, looking at having veggiesand fruits and healthy fats with at least twomeals or snacks a day.So I’m saying, if you’ve gotbreakfast, lunch, dinner, and maybe one ortwo snacks, you so wishes the veggies at two ofthem, fruits at two of them, healthy paunches, talking aboutnuts, salmon, seeds, avocado, olive oils with at leasttwo of those as well. Being solicitous to maybe certainkey vitamins and minerals, especially intarget populations. So again, fortitude competitors, making sure your iron is up. Especially femalesendurance athletes. Vitamin D, realise sureyou’re having it fairly, extremely if you’re indoorsa lot , northern, higher freedoms, wintertime, substance like that.Calcium for bone state, vitamin C especially for traumatic course stages. And then more to considerif you’re vegetarian or vegan, B12, et cetera. And then, making sure thatyou have adequate hydration. That again, you’regoing to the bathroom, urinating relatively frequently. And that “when youre doing”, your urineis straw yellow-bellied or lighter. A good way to look at howmuch I should be chewing or how my distributionshould be– we have these enormous resourcesfrom USOC Sports Nutrition Group, US Olympic Committee. So if you look atan easy teach epoch or for weightmanagement, you’ll see how the whole grain isreally only that top fourth of the plate. Lot of fruits and vegetables, and then some protein as well. So if you go toa hard day, watch how much the wholegrains certainly takes up a lot more at the plate, youadd on some food on the side.So you see how much more. So again looking at less herefor the easy course date, and much more on the hardertraining day because your body needs that more fuel. Because you’re trainingmultiple hours a day on the hard trainingday or scoot period, whereas you’re only maybedoing a light workout or just some technique workon the easier daytime. So you’re fueling yourbody for what it needs and not what it doesn’t, so it’s about optimizing.If we look at someexample needs, someone who’s trainingtwo hours in a daylight, quite lean individual, 176 pounds. So certainly going to bea teenager, youngster, or older athlete. it’s a lot of nutrient, specially if you’re going with the recommended carbs. So 530 grams, it’s a lotof carbs as you can see. It’s a lot of nutrient. So again, I crave peopleto be realistic about this is a huge demandon a person’s torso if they’re trainingsuper hard, and they’re going to need to eat the constituent. Too on the flip side, you need to consider that if someone comes inand they’re having issues and their food looksgood, they might just not be feeing fairly even though thequality of their diet is good.So you say, oh, I’meating some salmon, I’m eating some veggies. But maybe you’re just noteating enough if you’re really feeling tired and low-toned. Because you’retraining super hard, but you’re not taking in fairly. I demand you to considercreating a healthful eating environment for yourself. So the idea is you have allof this recommendations, and then what I do with it? How do I make it realisticto me as an individual? When I work with athletesthis is the stuff that I genuinely dig intoduring my consults with them. What are your preferences, what’s your planned, where are you going tobe, are you at academy? In the morning, do youhave a short morning? For you to pretty much shouldbe up and out of the door right away within a half hour, so you grab something speedy. Do you have moretime in the morning? Do you have good lunchoptions at school? Maybe not. Do you have any snack options? Can you snacked duringor between grades? Sometimes a lot ofathletes, a good deal of girls merely can’t gobble fora really long time because they’re not allowed to.When are your rehearses, arethey early in the morning or are they later in the day? Do you have some two-a-days? And then, what isyour hydration like, can you carry a waterbottle with you? And then what aboutthose weekends? So are your weekends different, is there more teaching, do you have more free time? And what we really want to do iswhat I have in the bottom left, stir the healthychoice the easy select. That is the key. So now going intoperformance nutrition, we want to talk aboutfueling time frame. So we’re talking about before, one to 3 hour prior, during, and then after, again, about that hour or so after. A spate of the things are thesame, carbs, protein, fluid, electrolytes. So the primary electrolyteis sodium, salt. And we want to makesure that we’re getting in a snackbeforehand, something during, especially if it’sgoing to be more than an hour or 90 minutes that you’reincluding some carbs, and then having somethingsimilar afterwards.So we’ll dig in alittle deeper here. So again looking at pre-practicecarbs, moderate protein, lower fatty and fiber for peoplewith confidential tummies. Some people can putaway the peanut butter, some people are going tohave a really bad stomach ache afterwards as well. Salads are great, may not wantto have a huge salad an hour before you go train. Again, everyone’s different. If you have a sensitivestomach, sometimes having a liquid iseasier to digest, it’s more easily stood. Making sure yougetting in some extent of flowing, 12 to 20 ounces. Think about the typicalPoland Spring bottle of water.And then, a source of sodium, sosometimes that comes with food. And then on the right sideyou have food ideas to do. Measure it out beforegame date or race date so you’re not tryingsomething new when it countings. And the little term I useis, the more weight, the longer waiting between eatingand rivalling, the more food you’re going to need. So maybe a snack if it’san hour or two before “theres going”, but more of a snack if it’sgoing to make three or four hours before you’ll be ableto actually start training. So during rule, again we’retalking about the big three, liquid, carbs, and electrolytes. If it’s a shorterduration you’re going to be able to dofine with just liquid. As the duration gets longer, as it gets more red-hot and soggy, then you start to– youneed to increase the amount you need for electrolytes, for carbohydrates as well.Research willgenerally register you want to try to consumeor have something during tradition every1 5 to 20 minutes, versus waiting for a long time. We can fall behind or tryingto do too short of a time and your mas isn’t able toactually absorb it effectively. Again, there’s differentideas of how you can do it. Listen to your person. If you’re takingin a great deal of fluid and then you feel likeyou’ve got a ton of liquid slopping around in yourstomach, maybe that’s too much. So that’s something to consider. Likewise, merely being mindfulof the signs and symptoms of dehydration and heatstress, specially you’re going to be outside. Hard training, peculiarly pads, helmets, substance like that, youreally simply want to be sure or that you’re aware of thatyou’re getting frequent fragments to be able to stay hydrated. And that if you’regetting these symptoms and it’s not normal, again getting it checked out, coming somewherecooler, taking yourself out.Again, managers andstuff like that are trained to be aware ofthese things and check them. After practice, the easiest thing I tell people is whateveryou do before rehearsal you can repeat it after pattern. It’s the same generalconcept of what’s involved, only putting back those samethings, carbs, protein, fluid, and electrolytes or sodium. Next I only want togive a quick precedent, these are things you can do. So if you have lunch at1 2:00 at clas, perhaps you tradition snack at 2:00, youpractice from 4:00 to 6:00, and then you get a quicksnack on the way home, and then eat dinner.On the flip side, you can dothe same thing for waking up, have a little snackbefore practice, practice, have a goodbreakfast afterwards. So another thing Iwant to talk about, recuperation is not just nutrition. It’s super importantto get your body ready to go forthe next training session and thenext day, peculiarly you’re doing a great deal ofday-in and day-out training. That you’re gettingadequate sleep, again, we’re talking aboutideally at least eight. Specially for young players, youngsters, who are growing, even nine plus if you’retraining really hard. And stress, reducing stress. So your person doesn’treally know the difference between physical stress of hardtraining, mental stress of I’ve got a deadline, I’vegot a report due soon, I’ve got final exams. Your body’s taking on allthat stress the same way, and so it includes up.So anything you can do tominimize stress or mitigate it through things that canchill you out and relax you will help a lot with improvement. So again touching onsupplemental nutrition, we just want to say theseare the three things you have to ask about supplements. Is it effective? I can tell you, youcould really count on maybe one dozen or sotops, 10 12 augments that have been fullyresearched and said that these are effectivefor particular situations. And I will also say going intofeatures , none of these things seem to have reallybeen studied in-depth in pediatric person. Most studies have beendone on beings 18 plus for rationales becauseof all the issues with pediatricand minor studies. If it safe? So again some timethings are effective, but they’re not really safe. And so the biggest exampleis something like steroids. But then, is it pure? So you are eligible to say, all rightI have this great substance, it’s going to work for me.But is the manufacturerwho’s putting this lozenge or thispowder into this bottle, are they actuallyputting in what they say they’re lay in? And regrettably, there’s a lotof research showing that that’s not always the case. So it’s really important thatyou get a good manufacturer. So here’s someresources for you. So third party testing, NSFfor Sport, Informed decisions, these are organizationsthat will test commodities from creators whosend them batches who say, you can test my product to makesure it is what it says it is.And then they report it. Again they can’t testevery single bottle, but they’re allow them betested to a certain amount so you can feel a littlemore confident on it. On the bottom, theAustralian Institute of Sport does some greatguidelines on research about augments that actuallyhave good study behind them. So definitely check them out. They extend group A, group B, radical C, group D. Group A is one with the mostamount of research. It’s really about a dozenthings tops, it’s not a great deal. Last-place thing as far as thebasics is keeping a journal or tracking your progress. The best nature to understandhow to offset yourself better is to understand what you’vedone and where you’ve been, so you can make a planfor moving forward.So again, it can be simple. This is something we do with thetracking of someone’s progress or how they’re feelingin a high demands boast. So again, we’relooking at what they’re rehearsal hours are like, what their sleep hours are like, what their morningresting heart rate, soreness, and fatigue froma 1 to 10 scale. So when we’re really tryingto see how someone is doing, it’s a great earlywarning indicator if someone’s morning restingheart rate is going up. So when we see thatfatigue are going up and their mood is stinking, that maybe they’re starting to do a littlebit of over-training and we to gather it back. The great thing aboutthis is if you’re tracking and you see somethinggo out of whack, you can usually getit under control before someone getssick or injured. So again, having someof this information were extremely, very helpful tounderstand where someone’s at and how to maximizetheir adaptation and improve their recovery.So stepping into afew stories, and then we’ll open up for some Q& A.So again, sometimes beings conceive nutrition doesn’t matter. You know, I’ll eatwhatever I need, as long as I instruct and do whatI got to do, I’ll be fine. And so it’s interesting. I imagine when peopleare younger, I think you can getaway with more. The two scenes Ihave on this slide are what Michael Phelps’eating wonts were in 2008 when he was in his early to mid 20 sin that 12,000 calories a day.And then on the bottomright is his diet when he was in his’ 30 blasphemy 2016 when he too got countless, many goldens. And he even said himself, I’m in a different mas now. And so I tellpeople this concept of longevity, the ability tobe an athlete for a long time. You start looking at allthese athletes, LeBron James, all these athletes thatare just really trying to focus on stayinggreat for a long time, they are able to all tellyou that nutrition is a huge factor and ahuge persona in what the fuck is do. Again it’s aboutmaximizing performance. You are likely begood at a lot of things, but if you’re downon the nutrition you can go from good to great.Endurance nutrition, super important. So if you’re doingIronman, marathons, things like that, if youdon’t have the nutrition you’re going to probably bombard. So again, these areall slice and points that you can consider thatare very meaningful for having good nutrition. Myth number two, carbs, animal protein. With Game Changers coming outtoward the end of last year, beginning of this year, a lot ofpeople start asking about, oh, should I lead vegan? Is that the very best lane to go? Anything, XYZ, it’s the ogre, it’s the worst thing for you. And I tell people, it’s all individual. There’s a lot of reasonswhy you may or may not want to make a change orcut out any particular area.But the thing I tellpeople is, if you choose to cut outa whole food group, you are losing outon a potential generator of certain nutrients. So again, if you’remissing out on protein, if you’re missing outon total calories, if you’re missing out oncalcium or something like that, you need to be mindfulof where you’re getting those nutrients in. So sometimes, youhave to cut it out because you have a trueallergy or a menu predisposition, where genuinely, you’regetting negative indications. So there’s no pointin snacking something if it actually obliges youphysically ill each time you eat it. Or a medical health, ifyou have a inflammatory bowel disease, IBD. So you visualize ulcerativecolitis, Crohn’s disease, things like that where youjust have to take it out. And then there’s personalpreference or ordeal, where it time worksbetter for you.Those are all areaswhere you might choose to leave something out. But you can’t saycut and dry, carbs are ugly foreverybody, animal protein’s horrible for everyone, there’s plenty of nutrients you get from there. But again, a good deal of it comesdown to personal option and fitting a scheme thatworks to the person because we need the nutrientswe need to perform our best. Number three, I need thissupplement to do well, that this supplement isgoing to reach me the very best. No, it’s thefundamental nutrition, it’s the performance nutrition. Those are the things that are9 8 percent of your results. If you are not tip-top inyour fundamental nutrition that we talked aboutbefore, if you’re not tip-top in fueling yourperformance before, during, and after, focus on that. That is the biggerresults for you there, doing thatday-in and day-out.Is it easy? No. But is the moreeffective if you do it? Yes. Really research even thebest augments out there, the ones that are proven, they give you 2% to 3% improve. So literally if it’scoming down to the gold and you’re going to make by atenth of a few seconds, yes, this 2% can make the difference. But again, that’s just thelast little bit of all of it. Keep in subconsciou, this is not reallystudied in athletes under 18. Again, few supplementsare truly proven to work, we’re talking abouta dozen or so tops. Caveat emptor, soreally, buyer beware. So again, you want to knowwhat you’re buying is pure. And as you are familiar with, there’sa lot of organizations that are very, very strict abouttheir substance abuse and use. So whether it’s the NCAA, orwhether it’s Tennis Federation. Again MariaSharapova, she tested positive for something thathad become a restricted element that year.She had to Googleit to know that it was a boycotted essence inwhat she was actually taking. So again it’s reallythis sort of thing where it’s not even ever theathletes knowingly doing it, it merely happens. And regrettably, you’restill going to get in trouble. So again, you haveto be very attentive if you’re going to chooseto have a supplement. Next thing, I need moreprotein to bulk up.I get this all thetime when people want to come in, try and getbigger, put on some lean mass, ever start eatingmore protein. It’s not about protein to getbigger, it’s about calories. You need to be takingin more calories than you’re burningto gain mass. Of course you needadequate protein, but rarely do I encounter athletesin this situation not taking in enough protein, they’re justnot take enough calories. So they’re pounding fourextra protein shakes a date, but each protein shakeis only 150 calories because it’s just protein. So they’re only taking in6 00 extra more calories, when they need actually morelike another 1,500 calories per day instead of precisely 600. So on the one back yousee Conor McGregor, he was just about to simply places great importance on steaks, steaks, steaks, flesh, flesh flesh. He has leveled up to higherweight lists now, and he’s really focusedon actually only expanding his general food intake.Still devouring batch ofprotein, but munching more. And then if you look atthe other gentleman, Rob Gronkowski, he actuallyeats 75% or so– they asked about about hisdiet and he gobbles about 75% of his nutrition fromplant-based foods. OK so a lot of the foodsyou’re eating are flower located. He is a tall, big chap. He’s I think he’s 6′ 5″, 6′ 6″. He is 255, 265 poundsplaying weight. So you can be big and eatplants, and be very healthy, and have protein as well. So again, I’m not trying topush one place or the other. I’m just trying to makeyou realize that there’s a lot of ways to get towhere you is intended to be, there’s not just one room. The key is aboutunderstanding what you need to get andbe consistent with it. Last-place thing I, need tolook like that person to be a good athlete. So again, mas essay, physique, these things. Certainly some plays, there issome aspects of scoring on it. But certainly, it’s more aboutyour carry-on, right? So you look at someof these athletes.You interpret Simone Biles, lookhow strong her legs are. She just flies in theair, she have been unable to fly in theair and do what she does without those strong legs. In the middle-of-the-road, yousee Bartolo Clon. He has some of the bestendurance record as far as being able to pitch inthe Major Leagues for years and years and years withreally, very little injury. So again, you don’t have to bethis rent, shredded person to be a great athletein all actions. And lastly, wehave Muhammad Ali.Again, he’s notripped and shredded, but he can certainlythrow a perforate. So again, I would not wantto be in the ring with him. So with that, I’dlike to thank you for listening tomy presentation. I hope you learned a few cases things. Thank you very much. Tune in next week forour 30 hour Thursday’s broadcasted by HSS. Thank you so much forhaving me, it was great. Thank you. Take care, bye. Bye.[ MUSIC PLAYING].