2/24/2018

Rachel E. RalyaMPH Candidate

Nutrition Educator, Helen DeVos Children’s Hospital

Jason RalyaBS, Exercise Science

Certified Strength & Conditioning SpecialistVelocity Sports Performance

NUTRITION:Basics,

Behavior & Performance

About the SpeakersRachel E. Ralya

MPH Candidate Nutrition Educator, Helen DeVos Children’s Hospital

With over 10 years experience in health and wellness, Rachel has worked as a group fitness instructor and personal trainer. She has compete in various crossfit, bodybuilding, powerlifting, and running competitions.

In her current role at Spectrum Health, Rachel is a Nutrition Educator, instructing patients and families on medically advised diets. She is currently pursuing a Master's in Public Health in order to help more people live healthier lives.

Jason RalyaBS, Exercise Science, CSCS, USAW-L1, IYCA CSAS

Velocity Sports Performance, Ralya Performance LLC

Understanding the deep connection between mental wellness and physical health, Jason's training approach addresses both. He aims to help his clients and athletes find their 'why,' or their personal drive to achieve their success.

Jason works as a Certified Strength & Conditioning Coach at Velocity Sports Performance in Dewitt, MI. In this position, he also serves as Internship Coordinator. Additionally, Jason coaches powerlifters, bodybuilders and various other athletes through his business,

Ralya Performance, LLC.

In their free time, Jason and Rachel enjoy hiking, spending time with their family and their two dogs.

Myth Busting

Sugar is the cause of Obesity “Evidence...suggests that there are no adverse health effects associated with consumption of added sugar”

- Dr. Kimber Stanhope

“There are 3 published studies which suggest that consumption of added sugar at 20% Ereq or less can increase risk factors for metabolic disease. In all 3 of these studies, there were no differences between experimental groups or interventions in body weight

gain.”- Dr. Kimber Stanhope

“In summary, lowering the glycemic load and glycemic index of weight reduction diets does not provide any added benefit to energy restriction in promoting weight loss in obese subjects.”

- International Journal of Obesity

“Reductions were observed in all measures of adiposity including body mass, BMI,% body fat, waist circumference and fat mass for all four hypocaloric groups, as well as reductions in the exercise only group for body mass, BMI and waist circumference”

- Nutrition Journal

Lowndes, Joshua, et al. “The effects of four hypocaloric diets containing different levels of sucrose or high fructose corn syrup on weight loss and related parameters.” Nutrition Journal, vol. 11, no. 1, June 2012, doi:10.1186/1475-2891-11-55. Saris, Whm, et al. “Randomized controlled trial of changes in dietary carbohydrate/Fat ratio and simple vs complex carbohydrates on body weight and blood lipids: the CARMEN study.” International Journal of Obesity, vol. 24, no. 10, 2000, pp. 1310–1318., doi:10.1038/sj.ijo.0801451. Stanhope, Kimber L. “Sugar consumption, metabolic disease and obesity: The state of the controversy.” Critical Reviews in Clinical Laboratory Sciences, vol. 53, no. 1, 2015, pp. 52–67., doi:10.3109/10408363.2015.1084990.

Protein causes kidney failure“To conclude, it appears that protein intake under 2.8 g·kg−1 does not impair renal function in well-trained athletes as

indicated by the measures of renal function used in this study.”- Journal of Parenteral and Enteral Nutrition

“Dietary restriction of protein and phosphorus can retard the progression of renal failure in patients with Type I diabetes mellitus who have nephropathy.”

- Journal of Human Kinetics

“Despite a plethora of studies demonstrating safety, much concern still exists surrounding the clinical implications of consuming increased amounts of protein, particularly on renal and hepatic health.

The majority of these concerns stem from renal failure patients and educational dogma that has not been rewritten as evidence mounts to the contrary… extending this pathophysiology to otherwise healthy exercise-trained individuals

who are not clinically compromised is inappropriate.”- International Society of Sports Nutrition

Campbell, Bill, et al. “International Society of Sports Nutrition position stand: protein and exercise.” Journal of the International Society of Sports Nutrition, vol. 4, no. 1, 2007, p. 8., doi:10.1186/1550-2783-4-8. Kearns, Patrick J. “Effect of Restricting Dietary Protein on the Progression of Renal Failure in Patients with Insulin-Dependent Diabetes Mellitus K. ZELLER, E. WHITTAKER, L. SULLIVAN, P. RASKIN, H.R. JACOBSON N Engl J Med 324:78-84, 1991.” Journal of Parenteral and Enteral Nutrition, vol. 15, no. 6, 1991, pp. 685–686., doi:10.1177/0148607191015006685.

You Have to Eat Clean, Bro

“On the basis of a systematic review of studies of satisfactory quality, there is

no evidence of a difference in nutrient quality between organically and conventionally produced foodstuffs”

- The American Journal of Clinical Nutrition

Dangour, Alan D, et al. “Nutritional quality of organic foods: a systematic review.” The American Journal of Clinical Nutrition, vol. 90, no. 3, 2009, pp. 680–685., doi:10.3945/ajcn.2009.28041.

THE BASICS

Weight Gain vs Loss

Negative Caloric Balance

Calories burned > calories consumed

Positive Caloric Balance

Calories consumed > calories burned

https://wearethoughtworthy.com/myfitnesspal-weight-loss/

Macronutrients

4 calories per gram

Critical for biological processes➔ Growth

4 calories per gram

Good source of energyFiber➔ Soluble ➔ Insoluble

9 calories per gram

➔ Support cell growth➔ Insulation➔ Absorption of nutrients ➔ Hormones

Micronutrients, con’t. Vitamins Water Soluble

Vitamins B1-3, 5, 6, 9, 12Vitamin CVitamin H (Biotin)

Fat Soluble Vitamin AVitamin DVitamin EVitamin K

Minerals Macrominerals

Calcium (Ca)Magnesium (Mg)Phosphorous (Ph)Potassium (K+)Sodium (NaCl)

Microminerals Copper

ChromiumFluorideIodineIronManganeseMolybdenumSeleniumZinc

http://www.precisionnutrition.com/all-about-vitamins-minerals

Reading Nutritional Labels

http://www.eatright.org/resource/food/nutrition/nutrition-facts-and-food-labels/the-basics-of-the-nutrition-facts-panel

Serving Size vs. Portion Size

Total Calories

% Daily ValueGrams of:

Total Fat

Total CarbohydrateDietary Fiber Sugars

Protein

Micronutrients

Check the Ingredient List

What is BEST?What works for you!

Considerations: ➔ Lifestyle➔ Food aversions, allergies, cultural practices ➔ Goals➔ Psychosocial History ➔ Finances

F I N D Y O U R B A L A N C E

‘Healthy’ BehaviorsAvoid using dichotomous adjectives to describe food

➔ As well as your body!➔ ie: good/bad,

healthy/unhealthy

Set SMART Goals

➔ Specific➔ Measurable ➔ Achievable ➔ Results-

Oriented➔ Time Bound

Stay Hydrated ➔ Low/calorie free

recommended

Women: ~2.7L (91 ounces)/dayMen: ~3.7L (125 ounces)/dayhttp://www.nationalacademies.org/hmd/Reports/2004/Dietary-Reference-Intakes-Water-Potassium-Sodium-Chloride-and-Sulfate.aspx

Don’t skip meals!Eat every 2-4 hours,

depending on preference/lifestyle:➔ 3 meals + 1-2 snacks➔ 4 meals + 0-2 snacks ➔ 6 meals + 0 snacks➔ x meals + x snacks

PERFORMANCE

General Guidelines Protein

○ .8-1.1g/lb/day

Carbohydrates○ Athletes: 3-5g/kg/day

Fats○ Minimum of 10% of BW○ Maximum does not exist○ 10% of saturated fat or less

Calories○ 12-15kcal /lb of bw

Pre-Workout Timing

○ 90-180 minutes PWO

Macronutrient Breakdown○ 25% of protein intake○ Carbohydrate intake of 1-1.65g/kg○ Nutrition Template ( Final).xlsx

Supplementation○ 2.5-5g of Creatine○ 1.5-3 mg/kg of caffeine 60 minutes prior to

training○ 10-15g of Gelatin

Miscellaneous ○ Liquids best 30-60 minutes before training

instagram: @mattiecakesssss

Kerksick, Chad, et al. “International Society of Sports Nutrition position stand: Nutrient timing.” Journal of the International Society of Sports Nutrition, vol. 5, no. 1, 2008, p. 17., doi:10.1186/1550-2783-5-17. Shaw, Gregory, et al. “Vitamin C–enriched gelatin supplementation before intermittent activity augments collagen synthesis.” The American Journal of Clinical Nutrition, vol. 105, no. 1, 2016, pp. 136–143., doi:10.3945/ajcn.116.138594.

Intra-Workout Necessary?

○ No, but can help○ Yes, if exercise is >90 minutes

Good Options○ 1-2 Servings of Fat Free Chocolate

Milk○ Gatorade RTD Recovery○ Gatorade & Whey○ Protein Jello

Kerksick, Chad, et al. “International Society of Sports Nutrition position stand: Nutrient timing.” Journal of the International Society of Sports Nutrition, vol. 5, no. 1, 2008, p. 17., doi:10.1186/1550-2783-5-17.

Post-Workout Timing

○ Dependent on your next training session○ Anabolic Window is a myth

Macronutrient Breakdown○ 25% of daily protein intake○ Carbohydrate intake of 1-1.65g/kg

Hydration○ PWO Water = (PWO Wt.- Start Wt.) - Fluid

Intake

instagram: @krissymaecagney

Kerksick, Chad, et al. “International Society of Sports Nutrition position stand: Nutrient timing.” Journal of the International Society of Sports Nutrition, vol. 5, no. 1, 2008, p. 17., doi:10.1186/1550-2783-5-17.

Special Nutrition Considerations“Two a Days”

○ Consume higher end of carbohydrate ○ PWO meal immediately after ○ Small carbohydrates prior to training

Endurance Events○ 70% of diet from carbohydrates○ Intra workout is a must○ Use PWO Hydration Method

Sleep ○ 7-8 hours a night○ Lack of sleep limits glycogen storage○ Doesn’t limit max strength as much

as endurance

QUESTIONS?

Thank you!

ContactCONTACT

Rachel E. RalyaRachelERalya@gmail.com

Jason RalyaRalyaPerformance.Jason@gmail.com