Wednesday, February 10, 2016

SCAN Symposium Session 2016: Small School Sports Nutrition: Keys to Developing a Sustainable Sports Nutrition Program

Twenty-Three (23) CPEUs for the Symposium program will be requested from the Commission on Dietetic Registration (CDR). CPE from the American College of Sports Medicine (ACSM) is also anticipated.

This week’s blog post features Christine Karpinski, PhD, RD, CSSD, LDN and Susan Kundrat, MS, RD, CSSD, LDN.  Their session is titled: “Small School Sports Nutrition: Keys to Developing a Sustainable Sports Nutrition Program.” This presentation will provide a 'blueprint' that includes tangible models, protocols and tools  to develop a collegiate sports nutrition services program on a limited budget.  Examples of tools offered include practice protocols, budget and proposal development, negotiations, and programming recommendations.  Expanded and updated data on the state of small school sports nutrition programs will be presented in addition to new UWM athlete data.  Participants will leave this presentation with the knowledge and tools necessary to not only provide nutrition services to programs on a limited budget, but  to sustain and grow programs into a  full-time position. The greatest opportunities for sports nutrition programming for SCAN members are at the small Division I, Division II, and Division III member schools because of the great number of athletes and athletic programs.    

Wednesday, February 3, 2016

SCAN Symposium 2016, Portland, Oregon: Prescriptions for Sustainable Health, Performance and Practice

Twenty-Three (23) CPEUs for the Symposium program will be requested from the Commission on Dietetic Registration (CDR). CPE from the American College of Sports Medicine (ACSM) is also anticipated.

This week’s blog post features Amby Burfoot, editor of Runner’s World magazine.  Amby won the 1968 Boston Marathon, and has been a Runner's World editor continuously since 1978. The author of numerous books, including the just-released "First Ladies of Running," he has run more than 110,000 miles in his career, including 53 consecutive Manchester CT Road Races on Thanksgiving Day.

Amby’s presentation titled: “Where the Rubber Meets the Road…and the Dining Table” will discuss the science and applications and experiences of a lifetime runner (69 yrs old; 110,000 miles), Boston Marathon winner (1968) and 35-Year Runner's World editor.  The presenter will describe all the dietary views and approaches he has seen, and tried, during his long marathon career. Among other things, he was a human-subjects guinea pig in the first trials of an early sports drink. He explains who (and what) he trusts, and doesn't trust, and how various nutrition "experiments" have worked for him. He also characterizes the views and attitudes of Runner's World's 2-million-plus monthly readers, now more than half female.

Monday, January 25, 2016

Easy Nutrition Tips to Ease into the New Year

Key Points

-You can have the best diet in the world but if it's something that you can't be compliant with its destined to fail
-Make it easier on yourself to eat healthy by having easily accessible meals and snacks.  Focus on progress not perfection.
-When you eat out, embrace your inner kid

1.  Have a go-to meal
If possible have 2 or 3 recipes, a go-to-meal is a quick easy healthy dish that you know you can prepare in under 20 minutes with no more than 8 common ingredients. Often times we deviate from our normal eating patterns because of fatigue and convenience. If you’re someone with a busy schedule it’s a familiar scenario: you arrive home late from work or the gym, very hungry and too tired to make a whole dinner so you reach for the easiest calorie source you can find. Often times these easy packaged sources are low nutrient calorie bombs. This scenario isn’t a problem if it happens every once in a while, since your metabolism is a continuous thing impacted over a sum of choices rather than just one. A high sugar kid’s cereal dinner won’t sabotage your diet, but if it becomes a continuous thing then you can have problematic results. A good go-to-meal will have easy to cook proteins, starches, and vegetables that you can make in one pot or pan.

2. Embrace your inner kid
While you’d much rather prepare lunches at home because you can better control the nutritional quality and save money, fast food lunches are very much a prominent staple in the diet for people with hectic schedules. An easy way to control your calorie amount without having to scan through various menus is to order from the kid’s menu. The portion size for the kid’s menu at the majority of restaurants is often the appropriate serving size for most adults. Many restaurants are also especially more conscientious of the nutritional quality of kid’s menus and as a result have added fruits/vegetables sides that you can’t find on many adult combos. As an added bonus at some fast food places you still get a cool toy too.

3.  Pack snacks
A great way to manage hunger levels is packing nutrient dense snacks. High protein and fat sources rich in monounsaturated and polyunsaturated fats are the best choices because of their satiating effects. Things like beef jerky and nuts are convenient, easy to pack healthy snacks.

4.  Super smoothies
Have one super smoothie a day as a nutritional insurance policy, it serves as a simple action that you’re committed to a strong and healthy life. The ideal smoothie would have vegetables, protein, and healthy fats. If for whatever reason your schedule makes it difficult to have nutritious meals for the day, have one super smoothie as an anchor you can depend on to meet most your nutritional requirements.

Erick Avila, owner of a company that provides individualized training programs and nutritional consultations for athletic events and weight loss. Erick works as a strength & conditioning coach/nutritionist with a variety of professional boxers including two ranked in the top 50 of their respective weight divisions.  He’s experienced having worked in both sport and clinical settings, with focuses ranging from general weight loss to hormonal optimization.  Erick has bachelor’s degrees in Exercise Science & Nutritional Science.

Wednesday, January 20, 2016

SCAN 2016 Portland, Oregon

In Portland, it’s easy to find limitless recreation, fabulous food and drink and flourishing culture. See for yourself, and come early or stay late to enjoy all that Portland has to offer.  With no sales tax, Portland is a haven for shoppers. You’ll find retailers large and small, international and indie within easy reach of downtown hotels. The nearby Pearl District is home to galleries, boutiques, chic restaurants and the legendary Powell’s City of Books.  An award-winning airport, efficient light rail system and pedestrian-friendly city blocks in the central city make getting around town a real pleasure.

CLICK HERE for a map of Portland, OR that includes the airport, downtown, the MAX line, and key attractions.

Learn more at Travel Portland:

Monday, January 18, 2016

Protein Myths and Realities

 Anyone with an interest in nutrition will undoubtedly have heard a rumor about protein. Protein is often depicted as the miracle macronutrient that wondrously aids in muscle growth and weight loss. With the right amount of protein, anyone can have perfectly lean or sculpted muscles, right? Sadly, protein is so sensationalized that it’s hard to decipher the truths from the lies. I hope to clear up some common misconceptions about protein with a little game I call, “Protein: Myth or Reality?”
The recommended daily allowance (RDA) of protein is 0.8g/kg of body weight per day. Myth or Reality?
Reality! Let’s be honest—this number is extremely confusing. The US doesn’t use the metric system, so how is anyone supposed to figure this out? It’s actually really simple math. Take your body weight in pounds and divide by 2.2. That is your weight in kilograms. Times that number by 0.8 and that’s your recommended daily allowance (RDA) of protein. For example, A 160 pound male weighs about 72kg. Multiply that by 0.8g and he should consume about 58g of protein per day, according to the RDA.

An endurance athlete should consume 1.2- 1.4g/kg of protein per day, while a resistance athlete needs 1.6-1.7g/kg of protein per day. Myth or Reality?
Reality! However, the key word here is athlete. These numbers are based off of a male who runs 10 miles per day at a 6-minute mile pace and a strength athlete who expends 14-15% of his daily calories lifting weights. Think a collegiate soccer player and professional weight lifter. For the average person spending an hour at the gym, these numbers are just simply too high. The most protein an average gym goer needs is about 1- 1.2g/kg of body weight. For that same 160-pound male, that’s about 72-87g of protein a day. This leads me to my next point…

Gym goers need to supplement their diet with extra protein. Myth or Reality?
Myth! Most Americans eat more than the recommended daily value of protein in their diet alone, which means that extra protein is just wasted. Let’s go back to our 160-pound male and assume he is eating a healthy diet. Here’s a sample menu and what his protein intake may look like:
Cereal with Milk
~4g of protein
Turkey sandwich (3 oz turkey) on whole wheat bread
27g protein
Grilled fish (6 oz), brown rice, vegetables
50g protein
As you can see, his diet already contains the RDA of protein if he is working out (81g), and that’s without snacks. Why would he need more? As you will learn in my next point, extra protein does not mean extra muscles. It means extra fat.
Protein shakes are a great recovery drink after a tough workout. Myth or Reality?
Myth! Protein is helpful for muscle repair after a tough workout, but there are a few reasons that protein shakes are unnecessary. Protein shakes often contain too much protein. It is widely accepted among Sports Dietitians that an individual can only absorb 20g of protein at one time (Moore, 2009). Two scoops of Muscle Milk with water contains 32g of protein. A 17-ounce carton of pre-made Muscle Milk drink contains 32-34g of protein. So what happens to that extra protein that the body can’t absorb? Well, it gets stored as fat or leaves the body in the urine. Not to mention that those products are expensive and contain many additives, such as maltodextrin, sunflower oil, crystalline fructose, natural and artificial flavors, inulin, soy lecithin, and sucralose just to name a few! Some protein powders have even been shown to contain heavy metals, like arsenic, cadmium, lead, and mercury!

All of this information begs the question: What is a good source of protein for workout recovery? Well, we’ve already learned that the average gym goer gets enough protein in their everyday diet, so having something small like an 8 ounce glass of milk (8g of protein) or a hard boiled egg (6g of protein) or two slices of turkey (7g of protein) will aid in muscle repair. For athletes and those training for athletic competition, a 16-ounce glass of chocolate milk contains 16g of protein. Don’t like milk by itself? Try making a smoothie with 8 ounces of milk, ½ container of Greek yogurt (about 3 ounces), and your favorite fruits, which will result in 17g of protein. Or a container of Greek yogurt by itself has 18g of protein. And all of these suggestions are much cheaper and omit the additives and harmful metals. 

Moore, D.R., Robinson, M.J., Fry, J.L., Tang, J.E., Glover, E.I., Wilkinson…Phillips, S.M. (2009). Ingested protein dose response of muscle and albumin protein synthesis after resistance exercise in young men. American Journal of Clinical Nutrition, 89 (1), 161-168. doi: 10.3945/ajcn.2008.26401

Natalie Rizzo, MS, RD is a Registered Dietitian in New York City. Natalie writes for busy, active adults that want to make nutrition and fitness a priority in their lives. Her blog, Nutrition ├íla Natalie, teaches how to incorporate healthy eating and exercise into everyday life and provides quick and simple healthy recipes. Follow Natalie on Twitter @nutritionalanat.

Sunday, January 17, 2016

Multi Sport Athletes Among the Most Elite

Welcome to the 21st century, the age of national obsession with sports of all kinds. Let's face it, high school, collegiate, and professional sports are a integral part of the American society and athletes are always on the hunt to advance to the next level. Gaining a competitive edge may involve higher intensity training or using a certain pill or powder to enhance athletic performance. But is there another way for collegiate and professional athletes to achieve a higher level of athletic ability? Could the answer be as simple as playing multiple sports throughout the early part of the athletic career?

If you know me, there’s one thing you know for certain, and that is I love basketball. If you’ve ever met me, you also know that I don’t look like a basketball player. A natural red head and standing at only five feet two inches on a good day, obviously my position as a player was not the post. With that said, I have coached high school basketball over four years. During my coaching days, multiple times an athlete would quit other sports, to focus on one sport year round[EV1] . I could never comprehend the concept of specifically focusing on one sport, and never understood why other coaches and parents would advocate for it. I think there is a perception among young athletes, as well as some parents and coaches, that concentrating on one sport will automatically create the next Kobe Bryant or Mia Hamm. Unfortunately, that perception could not be more incorrect.

Lets dig deeper to why coaches and parents need to advocate for multi sports athletes. First, specializing in one sport year round can lead to a high rate of burn out and increase injury risk because of repeated use of the same muscle groups. Focusing on multiple sports can lead to greater athletic and creative ability, a lower rate of burn out, decrease injuries, and improve mental toughness. In fact, diversified sports training during early and middle adolescence may be more effective in developing elite-level skills, according to a recent report from the American Medical Society for Sports Medicine.

In high school I played basketball and soccer, followed by AAU basketball in the spring. In retrospect, I wish someone would have pushed me to participate in track.  Track is a great way to increase speed, endurance and plyometric ability (all traits a small basketball player like myself need). Still not convinced? I’ll let the professionals speak for themselves.

·         John Elway: NFL Quarterback Hall of Fame: was an exceptional baseball player.
·         Abby Wambach: "Playing basketball had a significant impact on the way I play the game of soccer," Wambach said. "I am a taller player in soccer, in basketball I was a power forward and I would go up and rebound the ball. So learning the timing of your jump, learning the trajectory of the ball coming off the rim, all those things play a massive role."
·         Kyle Rudphol: Minnesota Vikings tight end was an exceptional multi sport athlete in high school.
·         Urban Meyer: The Ohio State University football coach. Since coaching at OSU 42 of the 47 athletes Meyer recruited were multi sport athletes in high school.
·         Michael Jordan: Arguably the best basketball player to play in the NBA played triple A baseball. Although Michael never excelled in baseball as he did in basketball.
·         Russell Wilson: Played professional baseball for the Texas Rangers before becoming the Seattle Seahawks All-Star Quarterback.
·         Tony Strudwich, Manchester United Performance Coach: “More often than not, the best athletes in the world are able to distinguish themselves from the pack thanks to a range of motor skills beyond what is typically expected in a given sport.”

These are just a few of the many professional athletes and coaches that have played multiple sports throughout their career and continue to advocate it. If you are a coach of any sport, for any age group or parent, I strongly encourage you to promote multiple sports to young athletes, whether it be swimming, soccer, lacrosse, track, dance or gymnastics.

Thanks for reading!
Your intern,
Alli Bokenkotter

For more information:

 [EV1]I would somehow connect your love of coaching to going back to the one vs. multiple sport thing. Or separate the paragraphs. Or something. You’ll figure it out J

Saturday, January 16, 2016


Bill Harris, PhD, FAHA and Marie Spano, MS, RD, CSCS, CSSD discuss omega-3 fatty acids.  Decades of research have uncovered many health benefits of long-chain omega-3 fatty acids, specifically eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). EPA and DHA are both essential building blocks for tissue structures and important biological mediators in health and disease, which is why the Dietary Guidelines for Americans, as well as recommendations from health advocacy groups around the globe, recommend eating foods rich in EPA and DHA as part of an overall healthy eating pattern. Yet, there is increasing debate about the cardiovascular benefits of EPA and DHA when taken in supplement form. This webinar reviews the scientific evidence about EPA and DHA and its association with cardiovascular health and disease risk reduction.