Sports Nutrition Counseling
Sports nutrition involves eating the right combinations of food at the right times. Many questions often arise around sports nutrition:
- What can I eat to avoid stomach distress?
- What do I eat before I go to the gym?
- What is the difference between all the sport and energy bars and drinks?
- What should I feed my children before their practices and games?
You Can’t Exercise Your Way Out of a Bad Diet
Sound nutrition is essential for high quality sport training and competition. Athletic Success depends not only on proper training, but also on adequate nutrition for growth and development and a strong immune system. Dietary carbohydrate, protein, fat, vitamins, minerals, and water all influence your athletic performance. It is crucial to be aware of your needs for each and ensure that you are meeting those needs. It is also important to have a clear understanding of the possible benefits and harmful side effects of dietary supplements and ergogenic aids used in hopes to improve performance. Nutrition plays a critical role in maximizing energy, delaying fatigue, rebuilding muscle and preventing dehydration and over-hydration. Whether you are a competitive athlete, a casual exerciser, a fitness enthusiast, or someone who is thinking about getting more exercise, proper nutrition will improve your workout. What you eat before, during and after exercise is critical, and your overall diet needs to be balanced and healthy for consistent results. Let us help you fuel your body so you can feel your best and perform at your optimal potential.
“Estimated energy needs should be based on resting metabolic rate (RMR). If possible, RMR should be measured.”
American Dietetic Association Position on Weight Management (2009)
Resting metabolic rate (RMR) is the rate at which a person burns calories while at rest. Between 70 and 80% of all calories are burned under resting conditions. Knowledge of metabolic rate is vital to nutritional assessment, weight loss planning, and care of various medical conditions.
A simple 10 minute metabolic test accurately pinpoints how many calories a person burns and calculates how many calories should be consumed to maintain, lose, or gain weight.
How is the Metabolic Test performed:
- No exercise the day of testing
- Fast 4 hours prior to appointment o Avoid stimulants, such as caffeine
- Patient sits or reclines in a comfortable position.
- The patient breathes into a mouthpiece.
- A nose clip ensures that all the exhaled air is analyzed.
- After 8-10 minutes, the device will beep, indicating the test is finished.
- RMR results are visible on the screen and are printed out to aid in patient education.
Looking for an interactive and energetic presentation on a nutrition topic? Marcia Bristow MS RDN CSSD CD can deliver it for you. With expertise in many nutrition topics, Marcia’s enthusiasm is contagious. She engages and enlightens her audience revealing the connection between nutrition, digestion, energy, performance and health. Her professional presentations have been heard in corporate settings, schools, and at sport related camps, and wellness fairs. Marcia can suggest nutrition topics to present or is happy to present specially designed topics to fit your needs.
Food and Exercise Journaling
Research has long highlighted that people who keep a record of what they eat and drink and how active they are – known by health professionals as ‘self monitoring’ – are better able to maintain diet and lifestyle changes.
When you work with us, you will have the opportunity to keep a food and exercise journal that we will then review in order to provide you concrete suggestions to meet your energy and nutrient needs. We will look at your entire meal pattern, not just the number of calories you’re logging, and discuss strategies that will work best for you as an individual.