NEW-U FITNESS (NUF) INC. PRESENTED BY: NATALIE I. LEON, CERTIFIED EXERCISE PHYSIOLOGIST & HEALTH AND WELLNESS COACH (ACSM WELLCOACHES PROGRAM) *PICTURE LEFT: AMY SHERMAN, NUF NUTRITION & FITNESS CLIENT. *PICTURE RIGHT: TORI NELSON, 2X MIDDLEWEIGHT CHAMPION & NUF NUTRITION CLIENT
AGENDA ➢ New-U Fitness Mission Statement ➢ About Your Coach - Natalie Leon ➢ OPTIMAL PERFORMANCE = OPTIMAL RECOVERY ➢ Case study/car analogy ➢ MACRONUTRIENTS/SOURCES ➢ What do soccer athletes ACTUALLY NEED for OPTIMAL PERFORMANCE & RECOVERY ➢ Closing the gap between what is, and what it needs to bek ➢ Sample breakfast meal
NEW-U FITNESS INC. MISSION STATEMENT TO TRANSFORM LIVES BY GAINING AN IN-DEPTH UNDERSTANDING OF THE CLIENT’S NEEDS AND GOALS; THEN USING A COMPREHENSIVE, HOLISTIC, AND PERSONALIZED APPROACH TO PROVIDE A FRAMEWORK OF SKILL SETS, KNOWLEDGE AND BEHAVIORAL RE-PATTERNING TO HELP CLIENT(S) ACHIEVE THEIR DREAMS.
About Your Coach Natalie Leon is a personal trainer, group fitness instructor, and wellness professional. In 2009 she completed her Master’s Degree in Exercise Science, Nutrition, and Eating Disorders at the George Washington University in Washington, DC. In addition, Natalie is an ACSM Certified Exercise Physiologist & Health & Wellness coach. This experience and her education equips Natalie to provide exercise guidance and nutrition counseling to the general population. Her specialties include fat loss, especially for clients suffering from obesity; sports specific training for tennis players and dancers; and functional training for posture and balance improvement. Moreover, Natalie is trained to help those with chronic diseases and other special populations. To ensure optimal effectiveness, and to meet individual needs, Natalie uses her expertise to select the type, form, frequency, and intensity of exercises to help her clients meet their goals. In addition, Natalie applies the appropriate nutrition program to support such an exercise program. Natalie is a competitive dancer, tennis player and figure/physique competitor, so she practices what she preaches. Knowing the commitment and challenges associated with permanent weight loss and maintaining a healthy focus, Natalie will help you achieve your goals with a gradual, systematic, and fun approach to health and wellness. She will help you incorporate healthful eating and exercise habits into your lifestyle.
WHAT MAKE/MODEL SPORTS CAR ARE YOU?? ▪ INTERACTIVE: What make/model sports car would you want to be? Ask the audience – 3 responses. ▪ ARE YOU A … Lexus LC500h ▪ (google: 10 best sports performance cars, #1) This Photo by Unknown Author is licensed under CC BY-SA This Photo by Unknown Author is licensed under CC BY-SA
OPTIMAL PERFORMANCE = OPTIMAL RECOVERY ▪ OR ARE YOU A … ▪ 20 SLOWEST: HYUNDAI ACCENT (HOTCARS.COM/RANKING) ▪
CASE STUDY: ALEXA DIAZ SUPER ATHLETE: ● BJJ, SOCCER, BASKETBALL ● HIGH LEVEL OF TRAINING & PERFORMANCE REQUIRED ● SIGNIFICANTLY UNDER-EATING CAUSED : Chronic hunger, sleeplessness, fatigue for 2nd bout of training ● NUTRITION PROGRAM CREATED TO RESOLVE CHALLENGES. ● SOLUTION: ○ CALORIES ○ MACROS
CURRENT SITUATION: ▪ Soccer currently being the world’s most popular sport, many studies have been done on the performance and body composition of its’ athletes. ▪ Most show there is a significant pattern of inadequate nutrient intake in both male & female soccer players. ▪ The challenge is set specific caloric intake ranges based on gender, level of play/fitness, age, and even position of play on the field. ▪ Q: WHAT KIND OF CAR ARE YOU? WHAT ARE BEST FUELS FOR YOUR CAR?
WHAT ARE MACRONUTRIENTS: A type of food required in large amounts in the diet. PROTEINS: Muscle growth, repair, rebuilding FATS: Energy production/fuel for muscle muscle
WHY DO WE NEED CARBS: For fuel, maximizing performance both in HI and long aerobic ex. To spare muscle breakdown, & quick recovery
KEY COMPONENTS OF A BALANCED PROGRAM: VITAMINS * 6 th Ed . Sports Nutrition . A Handbook for Professionals. Karpinski, Rosenbloom; Academy of Nutrition & Dietetics, Chicago, 2017 ▪ A balanced, performance program has key recommendations for: ▪ Carbohydrates, protein, fat, vitamin/mineral intake, and hydration goals . ▪ Body composition and the impact on performance (not covered today) VITAMINS: ▪ Vitamin D, calcium and iron are nutrients must be monitored closely and supplemented, most likely ▪ Discuss your child’s levels with your family physician and ensure there blood levels are sufficient.
KEY COMPONENTS OF A BALANCED PROGRAM: FATS FATS (to optimize health) ▪ Let's look at DHA, an omega-3 fatty acid – DOCOSAHEXAENOIC ACID ▪ Brain = 60% fat. A good amount is DHA along with EPA and arachidonic acid. ▪ DHA shown to improve cognitive function, learning, memory and school performance. Main source is cold-water fish. If not eaten regularly, then it should be supplemented. ▪ RECOMMENDED VALUES: OMEGA 3 FAs Age GIRLS BOYS 14 - 18 1.1g/day 1.6g/d
KEY COMPONENTS OF A BALANCED PROGRAM: CARBS/PROTEINS General Nutrition Guidelines for SOCCER ▪ Energy: Soccer is relatively high-E-E sport (see equation for caloric range) ▪ CARBS: 5g/kg/d: Training e.g. 130lbs/58.5kg Training intake is: 292.5g!! ▪ CARBS: 7-12g/kg/d competition ▪ PRO: 1.4-1.7 g/kg/d e.g. 130lbs/58.5kg Daily intake is 81.9g to 99.5g ▪ FATS: Remainder of calories allotted per day goes to fats, using as discussed, DHA supplements, nuts, nut butters, plant-based oils and fats etc. ***EVERYONE TAKE A MOMENT TO CALCULATE CALORIES FOR TRAINING VS. COMPETITION. 1 lb = 0.45Kg
MY FAVORITE FREE CALORIE COUNTER APP : FAT SECRET! ALSO HAS A PROGRAMMED ALGORITHM FOR FIGURING OUT ENERGY EXPENDITURE RATES, TOTAL CALORIC INTAKE & MACRONUTRIENT RECOMMENDATIONS***ESTIMATED ONLY!! 14
KEY COMPONENTS OF A BALANCED PROGRAM: HYDRATION PROGRAM (1) GUIDELINES FOR ADOLESCENT ATHLETES: ▪ Essential for the body to function properly; Consuming sodium during and after exercise helps encourage drinking, maintain blood volume, reduce urine production, and stimulate more complete hydration.. ▪ Daily fluid needs vary widely among and even within individuals depending on the intensity and duration of PA, environmental conditions, heat-adjusted, and fitness. ▪ Specific hydration levels can be estimated by periodically monitoring changes in body weight pre-post exercise; consumption of fluids should be sufficient enough to minimize post exercise weight loss.
KEY COMPONENTS OF A BALANCED PROGRAM: HYDRATION PROGRAM (2) GUIDELINES FOR ADOLESCENT ATHLETES: PRACTICAL TOOLS for Maintaining proper hydration levels: ▪ Monitor the color and volume of urine. Small volume with dark color likely indicates hypohydration (under hydrated), and this should trigger greater fluid intake ▪ For exercise under 1 hour, water is adequate. Post 60 minutes of exercise, a sports drink or rehydration fluid e.g. coconut water is strongly recommended. ▪ American Academy of Pediatrics: Climatic heat stress and exercising children ▪ 1 to 1.5L per hour for 13 to 18 year-olds, assuming adequate hydration levels prior to activity.
OPTIMAL RECOVERY (1) Soccer is a high-intensity, intermittent exercise sport. Strategies for recovery include but are not limited to: STRETCHING, HYDRATION, STRESS MANAGEMENT, SLEEP AND USE OF TRAINING-ROOM MODALITIES SUCH AS ice baths, massage and foam rolling. WHAT IS NUTRITIONAL RECOVERY: This is a term referring to refueling and rehydrating strategies for immediate post-exercise time frames to gain from training adaptations and to prevent fatigue in the next exercise sessions. HOW LONG DOES IT TAKE FOR THE BODY TO RECOVER FROM A BOUT OF TRAINING? 24 HOURS
OPTIMAL RECOVERY (2) 1. CARBOHYDRATE INTAKE DURING HIGH-INTENSITY RUNNING: a. Delays fatigue and increases time to exhaustion b. Also enhances endurance capacity during field play 2. Carb feedings during high intensity training and play resulted in longer run time to fatigue and faster sprint time, in many studies. 3. For optimal recovery with training sessions 8 hours or less a part, CONSUMING APPROX 1g of C/kg body weight and approx .25 to .3 g/kg body weight with good rehydration within 60 MINUTES of training, improves muscle rebuilding and repair.
SAMPLE BREAKFAST MEAL: BREAKFAST ITEM (select 1) SERVING SIZE MACRO FIT CALORIES FROM (WITHIN 1 HR OF FOOD WAKING) Dave’s Killer Bread, 2 Carb/Pro 120 to 160 BREADS thin-sliced Ezekiel 2 Carb/Pro 160 BREADS Whole eggs & egg whites 2 egg whites, 2 full eggs Pro/fat 147 PROTEINS Plain, 2% Greek yogurt 1 cup Pro 160 PROTEINS FRUIT Mixed berries 1 cup Simple carbs 80 Cashews or ¼ cup/2 small slices Fats 160/50 to 70 approx NUTS or Avocado almonds/avocado
In Closing … Thank YOU Healthy Baller for featuring me as the Nutrition coach for this dynamic group of athletes! Thank you all, athletes, parents, coaches & friends, for taking the time to listen my presentation. I am truly honoured and always excited to be a part of any endeavor involving the growth and development of individuals’ health, fitness and wellness aspirations. Do not hesitate to contact me should you have questions about any of the information captured in this presentation, or otherwise.
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