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Bigger, Faster, Stronger: The Nutritional Side. CMU Sports Nutrition Program Adam Lucassian, CMU Sports Nutrition Student (Lucas1aj@cmich.edu) Dr. Hildebrandt, RD, Professor of Nutrition, CMU (hilde1LA@cmich.edu). Who Am I?. Adam Lucassian Grew up in Washington, MI Near Detroit

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bigger faster stronger the nutritional side

Bigger, Faster, Stronger: The Nutritional Side

CMU Sports Nutrition Program

Adam Lucassian, CMU Sports Nutrition Student (Lucas1aj@cmich.edu)

Dr. Hildebrandt, RD, Professor of Nutrition, CMU (hilde1LA@cmich.edu)

who am i
Who Am I?
  • Adam Lucassian
    • Grew up in Washington, MI
      • Near Detroit
    • Attend Central Michigan University
      • Athletic Training Student
    • Experience
      • CMU Gymnastics Team
      • CMU Softball Team
      • CMU Cross Country/Track & Field Team
      • Emergency Room
      • Physical Therapy Clinic
    • Played hockey 10+ Years
      • National Champion

Photo with CMU Gymnast, Dre when I worked with CMU Gymnastics Team

what are we going to talk about
What Are We Going to Talk About?
  • A common goal among athletes is to get bigger, stronger, and faster.
    • But it is not all about lifting weights and exercising
  • Nutrition plays a major role in the growth of muscles
    • What needs to be consumed?
      • Carbohydrates
      • Protein**
      • Supplements**
    • When should you eat/drink for maximum efficiency?
      • Before
      • After
carbohydrates
Carbohydrates
  • What are Carbs?
    • Main source of energy for your body
  • Sources
    • Best Sources
      • Pasta
      • Bread
        • Whole Wheat
      • Cereal
      • Sport Drinks
        • Gatorade
    • Other Sources
      • Vegetables
      • Fruits
why do you need carbs
Why Do You Need Carbs?
  • Before Exercise
    • Your body needs to store the energy found in carbohydrates to let you perform at your maximal level
  • During Exercise
    • During long periods of exercise (such as in a game), you need to replenish the energy stores
      • Allows you to play all 3 periods
        • Gatorade
        • Gu
  • After Exercise
    • After exercise, the body needs to repair muscles and other tissues as well store more energy
      • By consuming carbohydrates after, the body has a source to replenish its stores of energy
        • If you do not consume the carbohydrates, the body breaks down muscle and you the time put in the weight room and skating on the ice becomes less beneficial
protein
Protein
  • What is Protein?
    • Building block for your muscles
  • Sources
    • Best Choices
      • Animal
        • Meat
          • Chicken
          • Tuna
        • Eggs
        • Dairy
      • Soy Products
    • Other Choices
      • Protein Bars
why do you need protein
Why Do You Need Protein?
  • After Exercise
    • Allows the body to maximize the effects of exercise/strength training
      • Helps with the goal of being bigger, stronger, faster
        • So when you go into the corner to get the puck, you come out with it and the opponent on the ground
          • Allows the body to repair the muscles with protein while using the carbohydrates for energy
    • What to have?
      • Gatorade Recovery Formula
      • WHEY PROTEIN
whey protein
Whey Protein
  • Why Take It?
    • Whey protein has been shown to help improve muscle strength
  • Timing?
    • In the locker room immediately following exercise
      • Has both carbs for energy and protein for muscle
bringing it all together
Bringing It All Together
  • Getting bigger, stronger, faster
    • More than just weights
      • Nutrition is very important
        • Carbs
          • Before Activity
            • Allow you to perform at your maximum energy levels and skate up and down the ice leaving your opponent in your dust
              • Drink Gatorade Prime before leaving the locker room
          • After Activity
            • Allow you to get ready for the next game, after all the Stanley Cup is not won by one game
              • Consume the Gatorade Revive or GNC Pro Hyperbolic Formula, while you locker room talk
bringing it all together1
Bringing It All Together
  • Getting bigger, stronger, faster
    • More than just weights
      • Nutrition is very important
        • Protein
          • After Activity
            • Beverage Sources after activity
              • Easy to store in your locker
              • Makes sure you get out what you put in on the ice
bringing it all together2
Bringing It All Together
  • Getting bigger, stronger, faster
    • More than just weights
      • Nutrition is very important
        • Whey Protein
          • Has been shown to help increase strength
            • Just one more edge you have on the rest of the league and show them what happens when they role into Hockey Town
            • By a jug of powder and a blender bottle to keep in your locker
              • Following exercise mix 4 scoops with milk (if possible) or water
looking at the handout
Looking at the Handout
  • Easy ways to help your performance in the locker room
    • Before
      • Gatorade Prime
    • During
      • Gatorade Refuel
        • Other Choices
          • Gu
          • Glucose Tablets
    • After
      • Whey Protein Drink (Better Choice)
      • Gatorade Revive
looking at the handout1
Looking at the Handout
  • The best part about all of these options?
    • All very easy to store in your locker
  • Warning
    • Just like the last point says, you will need more than these drinks to perform at your maximum level
      • Eat a proper carbohydrate meal before getting to the rink
        • Makes sure your focused and alert so you don’t take a puck to the face