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Mandy Tyler is a RD working with pro, collegiate and high school athletes in the San Antonio Area.
She joins us for some key points to remember when fueling for performance
Fueling for performance for games and practice
Eating frequently throughout the day and establish an eating routine for each day
Improving variety in your diet
Timing and wholesomeness of the foods for snacks
Eat every 3-4 hours everyday and plan your meals out
Follow the rule of 3s (3 meals, 3 snacks)
Mandy Tyler presents 3 keys to fueling performance
Key #1 – Do Not Workout on EMPTY
You can train your stomach like you train your lungs and muscles…work up to a regular breakfast
DON'T eat high fat or fried foods low fiber
Game Day meals closer to the event- hi-carb low protein
Meal day before high protein (steak, spaghetti with lean meat sauce)
Key #2 – Recover after a workout
Ideal goal recover time within 30-60 min after
Fuel up as you cool down
Need carbs and protein
Freebird or Chipotle might be a great recovery meal
Key #3 Stay hydrated
Decrease performance can happen when 2-3% dehydrated
Post pee color posters in the bathrooms.
Water throughout the day and save sports drinks for competitions
An ounce is about the equivalent of a big gulp.
Need 4-6 ounces of water per 20 mins
Cool not ice cold
Drink do not pour it on your head
Supplements are NOT well regulated
If a supplement works then it might have a banned substance
You are responsible for anything you put in your body.
If it says “boost testosterone” it is likely got a steroid in it
Careful taking pre-workout because they throw everything in them
Look for third party testing for supplements
Do not model drinking energy drinks… it’s just bad practice
Food is energy
Alcohol – interferes with recovery
5 drinks delays up to 72 hours
Other points presented today:
Athletes plates versus my plate model
Olympic committee has an example of this
Consuming adequate calories and protein especially recovery
Immune Health – stay hydrated
Use herbs and spices
Omega-3 fatty acids
Increase variety of fruit and vegetables (more color the better)
Vitamin D
Tart Cherry Juice
Probiotics
Eating out – make the best of the worst choices
Get it on a bun
Get it on wheat when you can
Milk or juice instead of soda
Avoid supersizing
BUILDING muscle mass
Rule of 3 is important
Eating machine – schedule
Prepare meals and snacks
End day with a large evening snack
Energy Dense foods (avocados)
Weight control – do not sacrifice performance nutrition for weight loss.
Avoid sugary drinks
Nutritious snacks, lean protein to stay satisfied
Avoid empty calories (frappuccinos, soda, energy drinks) to cut calories
Ideal body weight has little relevance to performance.
Focus on performance not body weight
Importance of sleep – get 30 extra minutes of sleep per night
Resources:
Mandy Tyler's Lessons learned:
- Nutrition common sense
- Expect the unexpected
- Ask questions
- Be creative and find solutions
- Work as a team
- Keep learning
Facebook Live video
Links to all the trinity live streams
Sports Nutrition; Mandy Tyler, M.Ed., RD, CSSD, LD, LAT
Shoulder Evaluation Made Easy; Ralph “Bud” Curtis, MD
Hip Impingement Eval; Geoffrey Glebus, MD
When to Refer the Ankle and Foot: Timothy Palomera, MD: Link One, Link Two, and Link Three
The Throwers Elbow; Matt Holland, PT, SCS, CSCS
Upper Extremity Neuro Eval: Jason Mogonye, MD
Spinal Deformities: Shawn Scott, DC
Contact Us
Shawn Ready – sready@bethpagetx.com
Marc Powell – mpowell@trinity.edu
Jeremy Jackson – @MrJeremyJackson on Facebook, Twitter, Instagram
Financial supporters
Frio Hydration – Superior Hydration products.
Donate and get some swag (like Patreon but for the school)
HOIST – No matter your reason for dehydration DRINK HOIST
MedBridge Education – Use “TheSMB” to save some money, be entered in a drawing for a second year free, and support the podcast.
Marc Pro – Use “THESMB” to recover better.
Athletic Dry Needling – Save up to $100 when registering through our link.
