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 christina.weidman@northwestern.edu

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.