How does nutrition help you avoid c getting sick?...your maximum • Perform on the ice and at...
Transcript of How does nutrition help you avoid c getting sick?...your maximum • Perform on the ice and at...
16-09-16
1
Howdoesnutritionhelpyouavoidgettingsick?
ByGenevieveMasson,MSc,RD,CDRegisteredDie77an
StudentattheSportsNutri7onDiplomabytheInterna7onalOlympicCommiAee
Gene
vieveMasson,M
Sc,R
D,CD Whatcancausesickness?
• Infec8ons(germs)• Gastro-intes8nalissues• Moresevereillnesses
Gene
vieveMasson,M
Sc,R
D,CD
Whyisitimportantforagrowinghockeyplayertopreventgettingsick?
• Beatyourtopwhenitcountsthemost• BeabletoaGendallthetrainingsessionsandgiveyourmaximum• Performontheiceandatschool!• Andbecausebeingsickisn’tfun!
Gene
vieveMasson,M
Sc,R
D,CD Nutritionhelpyou;ightthe
infections!
• Eatenough• Eat“therainbow”• Probio8cs• VitaminD
Gene
vieveMasson,M
Sc,R
D,CD
Eatenough
• Maintainingyourimmunesystemrequiresenergy• Ifyouarenotea8ngenough,youmightnotbeabletofightthegerms! Ge
nevieveMasson,M
Sc,R
D,CD Eatenough
• Howtoknowifyouareea8ngenoughforyourneeds?• 3meals+3snacks/day• Eachmealincludes:• Proteinsources• Grainor“carbs”• Fruitand/orvegetables• Fats
Gene
vieveMasson,M
Sc,R
D,CD
16-09-16
2
Eatenough• Snackideas!• Chocolatemilk• Homemademuffin• PB+Jsandwich• Cerealandmilk• Fruit+coGagecheese• Yogurt• Granolabars
Gene
vieveMasson,M
Sc,R
D,CD Eatenough
• Howtoknowifyouareea8ngenoughforyourneeds?• PayaGen8ontoyouhungerandfullnesscues• Normalgrowthanddevelopment
Gene
vieveMasson,M
Sc,R
D,CD
Eattherainbow
• Fruitsandveggiesarepackedwithvitaminsandminerals• Nutrientcontentvariesdependingonthetypeoffruitorveggie Ge
nevieveMasson,M
Sc,R
D,CD Eattherainbow
• WhataboutvitaminCandinfec8onpreven8on?• Someevidenceforposi8veeffectsondura8onandseverityofinfec8on(whencombinedwithzinc)• Butsupplementsarenotrecommendedeveryday Ge
nevieveMasson,M
Sc,R
D,CD
Probiotics• “Good”bacteriathatliveinyourgut.• Probio8cscanhelptomaintainagoodbalanceinyourgutflora• Canhelptopreventsomeinfec8onsandgastro-intes8nalproblems. Ge
nevieveMasson,M
Sc,R
D,CD
Fromage / Cheese Yogourt / Yogurt Boisson de soya enrichie / Fortified soy beverage
VitaminD• The“sun”vitamin• Canbefoundinsomefoods• 600IUover-the-countersupplements(generalrecommenda8on)• Specificbloodtes8ngrecommended Ge
nevieveMasson,M
Sc,R
D,CD
Lait / MilkYogourt / Yogurt
Poisson / Fish
Oeufs / Eggs
16-09-16
3
Othersupplements
• Highdosesofothersupplementsareusuallynotrecommendedunlessrecommendedbyyourphysicianordie88an
Gene
vieveMasson,M
Sc,R
D,CD Othertipstostayhealthy
• Restandsleep(importantallthe8me,notonlywhenyouaresick!)
Gene
vieveMasson,M
Sc,R
D,CD
Othertipstostayhealthy• BringyourownwaterboGle(tohelpyoustayhydrated)anddon’tshare!• Washyourhandsbeforeea8ngyourmealsorsnacks
Gene
vieveMasson,M
Sc,R
D,CD Othertipstostayhealthy
• Ifyouaresick,takeprecau8ontoavoidspreadingthegermsamongyourteammates.
Gene
vieveMasson,M
Sc,R
D,CD
Howtopreventbeingsicktothestomach?
Gene
vieveMasson,M
Sc,R
D,CD
• First,let’sassesswhenithappenstoyou:• Thenightormorningbeforeanimportantgameortournament?• Stress/anxiety
Howtopreventbeingsicktothestomach?
Gene
vieveMasson,M
Sc,R
D,CD
• Howtoreducestress/anxiety:• Deepbreathing• Talktoyourcoach,aparentoratherapist
16-09-16
4
Howtopreventbeingsicktothestomach?
Gene
vieveMasson,M
Sc,R
D,CD
• Let’sassesswhenithappenstoyou:• Duringanintenseeffort(notnecessaryastressfulevent)?• Thereiss8llfoodinyourstomachbeingdigested• Youjustatesomefoodthatyouarenotusedto
Howtopreventbeingsicktothestomach?
Gene
vieveMasson,M
Sc,R
D,CD
• Sometypesoffoodstakelongertodigest:• Highinfats,fiberorprotein• Largervolumesoffoodstakelongertodigesttoo.• Ea8ngfoodyouarenotusedtojustbeforeaneffort(gameorimportantprac8ce)canalsoleadtounpleasantsurprises
Howtopreventbeingsicktothestomach?
Gene
vieveMasson,M
Sc,R
D,CD
• Topreventfeelingsickduringaneffort:• Giveyourselfenough8metodigest:• 2-3hoursforameal(somepeopleneedupto4hours)• 1-2hoursforasnack(dependingonthetypeofsnack)
Howtopreventbeingsicktothestomach?
Gene
vieveMasson,M
Sc,R
D,CD
• Topreventfeelingsickduringaneffort:• Chooselow-fat,low-fiberandlow-proteinfoodsforyourpre-gamemealsuchas:• Whitericeorpastawithtomatosauce• Fruitjuiceorfruit• Turkeysandwichonwhitebread
Howtopreventbeingsicktothestomach?
Gene
vieveMasson,M
Sc,R
D,CD
• Let’sassesswhenithappenstoyou:• Akeragameorstrenuousexercise?• Fa8gue• Highintensityexercisereduceappe8te
Howtopreventbeingsicktothestomach?
Gene
vieveMasson,M
Sc,R
D,CD
• Ifnothungryorhavingastomachacheakerexercise,hereare8pstohelpyourecover:• Haveliquidfoodsandsiponthemratherthantryingtodrinkitfast• Sportsdrink• Chocolatemilk• Liquidreplacement• Fruitjuicesdilutedinwater
• Gowithwhatsoundsgoodtoyou!
16-09-16
5
Take-homemessage
Gene
vieveMasson,M
Sc,R
D,CD
• Avoidingbeingsickisimportantforahockeyplayerwhowantstoperform• Ea8ngenoughofavarietyoffoodsprovideyouwiththenutrientsyourbodyneedstofightinfec8ons• Limitthespreadofthegerms• Dependingonwhenstomachacheshappen,differentstrategiescanbeused
Questions
Howtoreachme?
Email:[email protected]://www.facebook.com/nutgmasson/
@nutgmasson
Gene
vieveMasson,M
Sc,R
D,CD