where we’re headed€¦ · better focus improved cholesterol, blood pressure and blood sugar keto...
TRANSCRIPT
FUTURE PROOFING YOUR
ATHLETES: NAVIGATING
FAD DIETING
KATIE KNAPPENBERGER MS, RD, CSSD, ATC
DIRECTOR OF PERFORMANCE NUTRITION
NORTHWESTERN UNIVERSITY
WHERE WE’RE HEADED
INTRODUCTION AND HISTORY OF FAD DIETS POPULAR TODAY PALEO KETOGENIC WHOLE 30
FUTURE PROOFING
FAD DIETS
IT’S A FAD DIET IF…
WHAT ARE THEY? W
???
Promise quick weight loss through an unbalanced nutrition plan. Many lead to weight regain and are
harmful to long term health and performance.
Rejects evidence-based nutrition and/or the medical community Offers a quick fix (Promises >2 lb weight loss per week) Recommends supplements or shakes over whole foods
Eliminates one or more food groups Lists “Good” and “Bad” foods
Doesn’t include a long term health maintenance plan Requires you to spend money purchasing special foods or supplements
Advertises with before and after pictures Has Celebrity Endorsements
FAFAAFFFFSSSSTSSTSTSSSTSTSTTS ETSTSS ETSSSSSSS THE GAME THAT’S NOT A GAME
?
POTENTIAL PITFALLS TFALLS
Poor Energy Increased Injury Risk Loss of Muscle Increased Risk of Binge Eating Increased Supplement Use
Wasting Money Poor Mood Increased Cramping Risk Fainting and/or Drop In Blood Pressure Increased Risk for Positive Drug Test Unhealthy Weight Gain
HISTORY OF DIETING
The Dietitian’s Dilemma
Alkaline body state will improve diseases and disease symptoms of acid/base imbalance High soluble-fiber intake will improve most
diseases of the GI tract High omega-3 fat intake will improve most
inflammatory diseases
“Designed by Mother Nature’s wisdom
acting through evolution and natural
selection”
Paleo Rules Do not eat… Cereal grains and legumes (wheat, oats, rice, soy, beans, peas)
Potatoes (sweet potatoes are OK)
All added sugar, soft drinks, packaged sweets, juices
Any dairy except butter and heavy cream
Eat… Red meat, poultry, eggs,
organ meat, fish, shellfish Cook with coconut oil,
butter, beef tallow, lard, duck fat, olive oil, avocado oil
Fresh or frozen vegetables (cooked or raw)
Small amounts of fruits and nuts
PALEO FOR ATHLETES?
Train your body to stop relying on glucose and to start relying on fats. In keto, you don't starve. You'll eat less and feel more full which leads to…
Appetite control and weight loss Better focus Improved cholesterol, blood pressure and blood sugar
Keto Rules Do Not Eat… Grains - wheat, corn, rice,
cereal Sugar - honey, agave, maple
syrup Fruit - apples, bananas, oranges Tubers - potato, yams Legumes
Eat Meats - fish, beef, lamb, poultry,
egg Leafy Greens - spinach, kale Above ground vegetables -
broccoli, cauliflower High fat dairy - hard cheeses,
high fat cream, butter Nuts and seeds - macadamias,
walnuts, sunflower seeds Avocado and berries -
raspberries, blackberries, and other low glycemic impact berries
Sweeteners - stevia, erythritol, monk fruit, and other low-carb sweeteners
Other fats - coconut oil, high-fat salad dressing, saturated fats, etc.
70% fats 25% protein 5% carbohydrates.When starting, daily, net carbs <20g.
Keto for Athletes?
Concerns Translate to improved
performance? Missed training due to Keto Flu? Poor energy, focus and mood
during activity Brain requires 130g of carbohydrate
per day to function Decreased glycogen storage leads
to fatigue and increases risk for injury
Very difficult to follow Long term effects unknown
Potential Benefits Increased ability to
oxidize fat during exercise
Benefits to precise carbohydrate periodization?
“The next 30 days will change your life” It will change the way you think about food, your tastes,
your habits and your cravings for the rest of your life It will restore a healthy emotional relationship with food,
and with your body.
“Eat real food and “eliminate the most common craving-inducing, blood sugar disrupting, gut-
damaging, inflammatory food groups for a full 30 days.”
WHOLE 30
Do Not Eat… Added sugar, real or
artificial. Alcohol in any form Grains (wheat, barley, oats,
rice, quinoa, starch, etc). Legumes (beans, peas,
chickpeas, peanut butter, soy, tofu).
Dairy products (milk, cheese, yogurt, ice cream).
Do not weigh yourself or take any body measurements for 30 days.
WHOLE 30 FOR ATHLETES?
FUTURE PROOFING YOUR
ATHLETES
Future proofing – Step 1 INVADE THE INTERNET
Most people spend >1hr on social and visit the sites ~30 times per week Those who spend >121 minutes on social media are twice as likely to
have ED or body image concerns Those who check social media >58x’s per day almost 3x’s more likely to
develop body image concerns 87% of Americans 18-34 years old take Selfies
Highlight Reel Filters 52% of selfies associated with appearance related hashtags
1. Spring Cleaning! Help Athletes Make Over their Social Media and develop strategies for looking at it less
2. Join our Healthy Selfie Movement! Contact [email protected]
FUTURE PROOFING STEP 2 BOOTS ON THE GROUND
Designs platform for discussing hot topics Newsletters Interactive Activities
Be available and approachable (“Dietitian’s Dilema”)
FAD DIET OR HEALTHY
LIFESTYLE? After discussing the
poster, athletes pick a card with description and must decide Fad or Healthy Flip the card over to
check your answer and discover the name of the diet
@FuelUpNU
FUTURE PROOFING STEP 3 IT TAKES A VILLAGE!
Coach and support staff education Body weight is a range and it’s much less
important than health and performance
Future Proofed athletes
1.Can spot any fad diet thrown at them and recognize the common health and performance concerns.
2.Have cleaned their social media3.Are connected with a source of reliable
performance nutrition information
references
Burke, L M, et al. “Low Carbohydrate, High Fat Diet Impairs Exercise Economy and Negates the Performance Benefit from Intensified Training in Elite Race Walkers.” The Journal of Physiology., U.S. National Library of Medicine, 1 May 2017, www.ncbi.nlm.nih.gov/pubmed/28012184.
“Home.” The Whole30 Program, whole30.com/. https://ketodash.com/ketogenic-diet Scrivens, Paul. “The Ketogenic Diet: A Beginner's Guide to Keto.” Keto Dash,
ketodash.com/keto-diet. TEDxTalks. “Debunking the Paleo Diet | Christina Warinner | TEDxOU.” YouTube,
YouTube, 12 Feb. 2013, www.youtube.com/watch?v=BMOjVYgYaG8. “The Paleo Diet® - Easy Paleo Recipes, Nutritional Science & More!” The Paleo
Diet™, thepaleodiet.com/. Turner, Pixie G., and Carmen E. Lefevre. “Instagram Use Is Linked to Increased
Symptoms of Orthorexia Nervosa.” Eating and Weight Disorders - Studies on Anorexia, Bulimia and Obesity, vol. 22, no. 2, 2017, pp. 277–284., doi:10.1007/s40519-017-0364-2.
Volek, Jeff S., et al. “Metabolic Characteristics of Keto-Adapted Ultra-Endurance Runners.” Metabolism, vol. 65, no. 3, 2016, pp. 100–110., doi:10.1016/j.metabol.2015.10.028.