My Sports Dietitian Connect

Julian Bailes, MD  Julian E. Bailes, M.D. is the Chairman of the Department of Neurosurgery and Co-Director of the NorthShore Neurological Institute. Dr. Bailes joined the department in September 2011 to lead and expand their neurosurgical service line and continue his research in traumatic brain injury. Dr. Bailes is a nationally recognized leader in the field of neurosurgery and the impact of brain injury on brain function. He was the primary treating physician of Randal McCloy Jr., the only survivor among 13 miners trapped in the 2006 Sago Mine explosion in West Virginia - the longest period of time any survivor has been trapped underground in the United States. Previously, Dr. Bailes served for the last 11 years as Professor and Chairman of the Department of Neurosurgery at West Virginia University School of Medicine where he specialized in the diagnosis and surgical treatment of cerebrovascular disease, stroke, and traumatic brain injury. Since 1994, he has been a neurological consultant to the NFL Players’ Association (NFLPA), which has supported research on the effects of head injuries on retired professional athletes. He is the Medical Director of the Center for Study of Retired Athletes based at the University of North Carolina, Chapel Hill. Dr. Bailes has over 100 scientific publications concerning various aspects of neurological surgery, including three books on neurological sports medicine, and performs editorial duties for a number of medical journals. Dr. Bailes has been honored as one of the nation’s best surgeons for eight consecutive years in U.S. News & World Report’s “America’s Best Doctors” and“America’s Top Surgeons.”  Podcast Notes What happens inside the brain when an athlete has their first concussion or multiple concussions? The long-term side effects of multiple concussions? If parents should allow their young children to play a contact sport where their head frequently receives impact? What a young athlete needs to know before they step back on the field after a concussion? Anything to minimize the severity of a concussion or event prevent one (i.e. certain type of helmet, neck strengthening exercises)? The role Omega 3’s play in the recovery of a head injury? If Omega 3’s/Fish Oil could or already is a primary treatment option now for someone who sustains a concussion or brain injury? Why DHA is considered more beneficial than EPA for brain health and recovery? The recommended dose for someone with a concussion and does it differ with the severity of the injury? Whether using a triglyceride based Fish Oil (i.e. Nordic Naturals, Carlson Labs) to be superior to a store brand? Any other supplements that Dr. Bailes has seen to be beneficial for someone with a concussion? What  foods or food groups athletes should consume if sustaining a head injury?

A Back Packers Life Ryan Grayson started backpacking in 2006 and quickly developed a love for the sport. In 2011, he quit his job, left all of his possessions other than what he could sling over his shoulders, and set out to backpack America's best trails. His hikes have included the 2,181-mile Appalachian Trail, The Long Trail, John Muir Trail, Wonderland Trail, Highline Trail, Teton Crest Trail, and hundreds of miles in over 30 National Parks. In March 2014, he will be hiking from Mexico to Canada on the 2,663-mile Pacific Crest Trail. You can follow his adventures and learn more about the sport at ABackpackersLife.com. This story has lead me to want to learn more about how Ryan fuels his body during a long journey and how it affects his energy levels and performance. Podcast Notes: 1)      How did he develop an interest in hiking? 2)      Who are considered the top hikers in the industry today? 3)      The various distances athletes hike (shorter vs. longer trails). 4)      His future plans for hiking (upcoming quest vs. plans for 2015 and 2016)? 5)      What does a 1 week hiking nutrition plan look like vs. a 1 or 2 month hiking plan? 6)      What are some of the nutrition challenges he faces during a long hike? 7)      What are some of the strategies a hiker uses to re-stock food? 8)      The importance of recovery and how he gets sufficient rest, hydration, and refueling? 9)      Dietary Supplementation during a long hike. Is this a common practice among hikers? 10)    Strategies to stay hydrated during hikes in a humid environment or during high altitudes? 11)    The changes in body weight that may occur during a long hike (2-3 months) and how his body adapts 12)    Strange encounters that he has come across during a hiking trip Ryan Grayson’s Blog http://ryangrayson.blogspot.com White Blaze www.whiteblaze.net  Backpacking Light www.backpackinglight.com

HFL Sports Science Paul Klinger serves as the Business Development Manager for HFL Sport Science and Manages the Informed-Choice supplement certification program. Paul has worked for HFL Sport Science since 2008 and works closely as a liaison between supplement companies, manufacturers and the sport community to ensure the products they are providing to athletes are safe for them to use. Podcast Notes The Informed Choice Certification program and the type of work that they do. The benefits of using a product with the 3rd party testing seal, especially from Informed Choice? Does testing a product guarantee an athlete will not test positive for a banned substance? What are the reasons athletes are testing positive for a banned substance by taking a supplement that is commonly found over-the-counter. A review of products randomly evaluated for banned substances. The reasons more companies are paying for 3rd party certification programs. A list of some companies that are certified through Informed Choice. If there is anything different from Informed Choice from other 3rd party certifying agencies? What should young athletes and parents be looking out for or asking when they go to a supplement store as it seems not all of the products tested today indicate that on the label. To learn more about how to get your products tested through Informed Choice (United States) or HFL Sport Science (UK), please visit www.informed-choice.org

Omega 3: Dr. Bill Harris Dr. Bill Harris is an internationally recognized expert on omega-3 fatty acids and how they can benefit patients with heart disease. He has been the recipient of five NIH grants for studies on the effects of omega-3 fatty acids (EPA and DHA) on human health. He has over 150 publications relating to omega-3 fatty acids in medical literature and was an author on two American Heart Association scientific statements on fatty acids: “Fish Consumption, Fish Oil, Omega-3 Fatty Acids and Cardiovascular Disease” (2002), and “Omega-6 Fatty Acids and Risk for Cardiovascular Disease” (2009) both published in the journal Circulation. In 2004, Dr. Harris and his colleague Dr. Clemens von Schacky, a cardiology researcher in Munich, Germany, proposed that the Omega-3 Index be considered a new risk factor for cardiovascular disease, and in 2009 Dr. Harris founded OmegaQuant, LLC, to offer the test to researchers, clinicians and the public. In 2011, the HS-Omega-3 Index® technology was acquired by Health Diagnostic Laboratory, Inc., Richmond, VA where the test is now performed for medical clients. OmegaQuant continues to perform fatty acid analysis in Sioux Falls, SD for commercial and academic researcher collaborators. Dr. Harris is a Senior Scientist at Health Diagnostic Laboratory; a Professor in the Department of Medicine, Sanford School of Medicine, University of South Dakota; and the President and CEO of OmegaQuant. Podcast Notes 1)      What are the key Omega 3’s that are beneficial to our health 2)      Can Omega 3’s play an important role in athletic performance 3)      What are the different types of Omega 3 fatty acids 4)      How can consumers determine if the Fish Oil they are taking is good quality 5)      What are the recommended dosages for optimal health 6)      Is there an Upper Limit of taking Fish Oil 7)      Can Fish Oil assist in Fat Loss 8)      Are there any side effects of taking too much Fish Oil 9)      How is Krill Oil different from Fish Oil To learn more about how to get your Omega 3 Levels tested through Dr. Harris’ company OmegaQuant, please visit www.omegaquant.com

Tavis Piattoly discusses Nutrition with Eric Reid and the impact it has made in high school, college and now in the NFL. Eric tells his story about how he learned in high school how to eat to improve his athletic peformance. His goal was to gain lean muscle mass as quickly and healthy as possible. He accomplished that goal and went on to an awesome career at LSU where he continued his habits.  Eric Reid Accomplishments 2013 First-Round NFL Draft PIck (San Francisco 49ers) - No. 18 Overall 2012 First Team All-American (AFCA Coaches, FWAA, ESPN, ESPN.com, Scout.com) 2012 Second Team All-American (AP, Walter Camp, Athlon Sports, CBSsports.com, SI.com) 2012 All-SEC First Team (AP, Coaches, CBSsports.com, ESPN.com) 2012 SEC Academic Honor Roll 2011 Second-Team All-American (Rivals.com) 2011 Second-Team All-Southeastern Conference (AP) 2011 FWAA/Bronko Nagurski National Defensive Player of the Week (at Alabama) 2011 Rivals.com National Defensive Player of the Week (at Alabama) 2011 SEC Defensive Player of the Week (at Alabama) 2011 SEC Academic Honor Roll Eric Reid Profile with the San Francisco 49ers

Pre-Workout Supplements Pre-Workout supplements have been a popular topic among young athletes looking to gain a competitive edge in order to improve strength and power. The combination of multiple ingredients, especially those containing a combination of stimulants poses a concern on the safety of there use in athletes under the age of 18. Since there is no regulation on the safety of these products, high school and college athletes have easy access to several products that are on the banned substance list for the NFL, MLB, and the World Anti-Doping Association (WADA). Podcast Notes The lack of knowledge of the supplement store staff How a 15 year old with 4 surgeries to get his heart beating correctly was recommended a stimulant Overview of the supplement industry Red Flags with looking at Dietary Supplements How do companies make the products look very attractive? What is a Proprietary Blend Extensive Product Review of the most popular Pre-Workout Supplements on the market Rating of each product as Good, Bad, and Ugly Product Review Criteria Good Product is certified through a 3rd party testing agency and is free of banned substances Product has a good ingredient profile that is based on the scientific literature Product uses quality raw materials Product lacks significant use of stimulants  Bad Product lacks sufficient ingredient profile based on the scientific literature Product is over-priced based on ingredient profile Product is not 3rd party tested Ugly Product contains an ingredient on the banned substance list Product has a poor ingredient profile that lacks scientific data Product may pose as a health risk to the consumer In order to determine if the products you are taking are certified by a 3rd party agency, you can visit any of the following sites: NSF Certified for Sport – www.nsfsport.com Informed Choice – www.informed-choice.org Banned Substance Control Group – www.bscg.org For further information on Banned Substances you can visit: World Anti-Doping Association - www.wada-ama.org Professionals Against Doping in Sports – www.pads.usada.org

Energy Drinks a Fast Growing Market Energy drinks have flourished in the market since Red Bull first arrived in 1999. Sales for energy drinks reached $12.5 million in 2012 and which demonstrated 16% growth. Furthermore, the Energy Shot market reached over $1 billion in sales with $896 million in sales coming from 5 Hour Energy Drink. In addition to continuous growth, we continue to see drinks not only containing caffeine but multiple stimulants that may pose a risk for young athletes, especially when combined with intense training. Do Energy Drinks pose a risk for young athletes? Podcast Notes: 1)      What is classified as an Energy Drink 2)      The Health Benefits of Caffeine 3)      Overview of the Energy Drink Market 4)      The Adverse Effects of Consuming Energy Drinks 5)      The Concern with the Combination of Ingredients 6)      The Concern for Young Athletes 7)      The Level of Caffeine in Energy Drinks vs. Coffee Products Websites Mentioned A Backpacker’s Life - www.ryangrayson.blogspot.com

Donald Hooten Jr. Donald serves as the VP of Education Programs for the Taylor Hooton Foundation. In this capacity, Donald leads the effort to develop and promote education programs into middle schools, high schools and universities across the U.S., Canada and Latin America. He, along with his father and other family members, founded the charity in 2004 just one year after the loss of his brother, Taylor Hooton. He is committed to eradicating appearance and performance enhancing drug use among teens/young adults. Podcast Notes: 1)      An overview of the Taylor Hooton Foundation (THF) and the programs they offer to young athletes. 2)      How the THF is leveraging their partnership with MLB and NFL ito expand their education programs. 3)      Current statistics on the use of Steroids and Performance Enhancing Drugs in young athletes. 4)      What can be done to stop or minimize the use of PED’s in young and professional athletes. 5)      The growth of their program and how many athletes they educate each year. 6)      Future projects of THF. Taylor Hooton Contact Information Website: www.taylorhooton.org Email: info@taylorhooton.org

Roberta Anding Roberta is a Sports Dietitian with 27 years of experience providing clinical and sports nutrition services at Texas Children's Hospital and the Houston, Texans of the NFL. Roberta discusses her background and how she first got into the field of Sports Nutrition.   Podcast Notes: Key tips to improve athletic performance Role models in professional sports who follow sports nutrition principles Sports supplement use among athletes Key habits for the high school athlete to improve performance Links mentioned in the podcast:  NSF Certified for Sport Program http://www.nsfsport.com/ To meet the growing demands of athletes, coaches and all those concerned about banned substances in sports supplements, NSF International created the NSF Certified for Sport® Program. This specially designed NSF program is a focused solution designed to minimize the risk that a dietary supplement or sports nutrition product contains banned substances.

In Defense In Part 3 of our three part series of Recovery and Nutrition, we focus our attention on discussing the Immune System. Specifically, we will look at what puts our immune system under stress potentially triggering illness, infection, and hindering athletic performance. We also look at specific foods, supplements, and activities that can boost the immune system in order to enhance recovery, reduce our downtime and risk for illness, heal injuries faster, and improve athletic performance. Podcast Notes What is the Immune System What are factors that impair our immune system How can diet play a role at protecting our immune system Are there any supplements that can help boost immune system

You've just completed a very intense 90 minute strength and conditioning workout and your body is tired but also hungry and is primed for calories. Now that your muscles have been broken down and your gas tank is empty, the window of opportunity to refill is closing and depending on when you consume your post workout calories, could determine where your body will breakdown more muscle than it repairs. In this podcast we’ll discuss: 1)      What happens during an intense strength and conditioning workout 2)      Importance of Post Workout Nutrition 3)      The “Window of Opportunity” to maximize muscle recovery 4)      Ideal amount of carbohydrates and protein to maximize recovery? 5)      How much protein do I really need after a workout? 6)      Is food or fluid best to consume post workout?

How often do you ask yourself what can you do to: Reduce how sore I feel after my workouts, especially the next day? Have more energy during my training session tomorrow? Rebuild muscle tissue faster after an intense lifting session? Have the same amount of energy at the end of a long season as I did at the end? All of these questions make up the complex topic of recovery. Recovery is such a broad term in that it can mean so many things. When someone asks me what I can do to recover faster, I usually respond with multiple questions to see what specifically he or she is looking to accomplish or what may be causing a specific problem. In this Podcast we’ll focus on the factors that impact recovery and what nutrition strategies you can put in place to enhance the recovery process to minimize inflammation. Inflammation is a normal process that occurs when: We lift weights (inflamed muscle tissue, muscle damage) We sustain an injury (i.e. broken ankle, torn ACL, concussion) Inflammation also occurs when we specific foods or drink specific beverages such as: Foods and fluids high in sugar White floured carbohydrates (enriched white flour (i.e. pancake mix), white bread Foods high in saturated and trans fatty acids (i.e. Red Meat, Omega 3 Oils, Baked Products like cookies, cakes, pies, etc) Excessive Alcohol Consumption Fried Foods We can reduce the amount of inflammation by eating specific foods that are nutrient dense and contain antioxidants such as: Fresh fruit (Tart Cherries or Cherry Juice, Berries, Apples) Fresh Vegetables (Dark Green Veggies are best) Omega 3 Fats (i.e. Walnuts, Salmon, Mackeral, Halibut, Tuna, Fish Oil) Spices (Turmeric, Curry, Curcumin, Cinnamon, Basil, Cloves, Oregano, Thyme)

In this Podcast, we'll discuss: 1) Do you need to consume calories during a long intense workout? 2) What is ideal to consume during a workout? 3) What is the time frame to eat before and during the workout? 4) What can you do to maximize performance during the workout?5) Should you consume a liquid or solid food prior or during a workout?

In this Podcast, we'll discuss: 1) Do athletes need supplements to enhance performance? 2) Do athletes need to be concerned about supplements on the market? 3) What are the concerns with young athletes and dietary supplements? 4) Research on Supplement Use in 25,000 Athletes 5) Are there any supplements that may be beneficial for athletes to take? Links mentioned: nsfsport.com informed-choice.org bscg.org

Is eating breakfast really important. In this podcast, we'll discuss: 1) The significance of eating breakfast 2) Why missing this meal could impair your performance 3) What challenges athletes face that cause them to skip breakfast 4) The # 1 excuse for not eating breakfast 5) 5 Minute Breakfast options for the time-challenged athlete