F ocusing O n Tommy Jensen MS RD Director of Sports Nutrition University of Minnesota September 2019 present Previous Stops April 2019 September 2019 Team Sports Dietitian July 2018 April 2019 ID: 1047845
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1. Nutrition FundamentalsWhat is Worth Focusing On
2. Tommy Jensen, MS, RDDirector of Sports NutritionUniversity of MinnesotaSeptember 2019 - presentPrevious Stops:April 2019 – September 2019Team Sports DietitianJuly 2018 – April 2019Associate Director Sports NutritionJanuary 2017 – September 2017Team Sports Dietitian - ConsultantJuly 2014 – July 2018Associate Director Sports NutritionNovember 2013 – February 2014Volunteer Sports Dietitian Disclaimer:I have no affiliation or receive any money from companies mentioned in this presentation
3. FUNDAMENTALS TO FOCUS ON
4. What Happens When you Miss Restorative Sleep – Weight & Metabolism
5. What Happens When you Miss Restorative Sleep – Energy & Resilience
6. SLEEP COACHINGPOINTS8-10hrs of sleep Sleep hygieneTemperature 65-69 degreesNoise – white noiseLight – blackout curtains or sleep mask; peak melatonin production comes from lightBed/wake consistencyDon’t rely on melatoninConsiderations around sleep:Practice timesLift timesMeal times in AM (breakfast/pre-game)When traveling, pair w/similar sleep habits vs mentorship/seniority
7. ENOUGH CALORIESSupport development, daily activity, and general healthHigher risk for under fueling d/t societal pressures & environmentSocial media influences diet culture, body comparisonsRED-S risk – hormonal, metabolic, bone health, and immunity
8. CONSISTENCY COACHING POINTS
9. VARIETYLack of exposure or assumptions about foods – starts at homeMicronutrient deficiencies can occur when eating same foods– lead to slower recovery from injury, increase in URTI and illness which all cost time on iceMore diverse diet = more exposure to health benefits
10. SUPPLEMENTS/SPORTS PRODUCTS
11. Reputable Brands Won’t Ruin Your Brand
12. BACKED BY SCIENCE –PERFORMANCETart Cherry JuiceNitrates/Beetroot JuicesBeta-alanineSodium BicarbonateCreatineCaffeine*Whey Protein*banned at 15ug/mL in urine
13. BACKED BY SCIENCE - HEALTHVitamin DFish Oil/Omega 3’sMagnesium
14. Up n Coming ProductsAdaptogens & Nootropics such as Ashwagandha Focused on mental clarity and stress reliefPopular in Eastern medicine, growing focus in the WestStudies being done for safety and efficacyCan get from foods such as lions mane mushrooms
15. 3rd Party Testing - Why So Important?Only way to feel assured you’re…Getting what you’re paying forWhat’s on the label is in the productNo banned/harmful substancesLabel Matches Ingredients
16. It Happens
17. 3rd Party Testing - Which One Is the Best?NSF For Sport – 280 banned substances + herbicides, pesticides, heavy metals; requires facility to go through GMP certification processInformed Sport – 250 banned substancesBSCG – 207 banned substances
18. COACHING TAKEAWAYSSLEEPAIM FOR 8-1OHRS OF UNITERRUPTED SLEEPFOCUS ON TEMPERATURE, NOISE, LIGHT, AND CONSISTENT BEDTIMEENOUGH CALORIESNEEDS VARY BUT CRUCIAL TO EAT ENOUGH KCALS TO SUPPORT HEALTH, TRAINING, AND RECOVERYCONSISTENCYSKIPPING MEALS AND/OR SHOWING UP TO THE RINK UNDERFUELED = UNPREPAREDVARIETYEATING A VARIETY OF FOODS & NOT THE SAME THING PROVIDES MYRIAD OF HEALTH BENEFITS THRU MICRONUTRIENTS, ANTIOXIDANTS, AND PHYTOCHEMICALSSUPPLEMENTS/SPORTS PRODUCTSONLY TAKE 3RD PARTY TESTED PRODUCTS; FOLLOW THE SCIENCE NOT THE SALESPITCHBEETROOT JUICE, TART CHERRY JUICE, WHEY PROTEIN, CREATINE, CAFFEINE, BETA-ALANINE, SODIUM BICARBONATE, FISH OILS, VITAMIN D, MAGNESIUM