Meals: Vital component to performance but what do you eat when?

What you eat is about as important to your success as an athlete as your physical training is. What you put in your body is what you get out of it. This can be challenging as a student, but can be done with a little bit of discipline and education. Today I will focus on pre and post work out nutrition tips.

During workout:
* water or watered down sports drink
* some people do well with a half time boost with orange slices, watermelon, or a handful of grapes for a pick me up. These are not heavy and are easily digested. *** always be cautious with trying new foods during competition- try during practice time prior*****

1 hour or less before activity
* fruit or vegetable juice such as orange, tomato, or V-8, and/or
* fresh fruit such as apples, watermelon, peaches, grapes, or oranges and/or
* Energy gels
* granola bar

2 to 3 hours before activity
* fresh fruit
* fruit or vegetable juices
* bread, bagels
* low-fat yogurt
* water
* sports drink

3 to 4 hours before activity
* fresh fruit
* fruit or vegetable juices
* bread, bagels
* pasta with tomato sauce
* baked potatoes
* energy bar
* cereal with low-fat milk
* oatmeal
* low-fat yogurt
* toast/bread with limited peanut butter, lean meat, or low-fat cheese
* 30 oz of a sports drink

What should you avoid pre workout:
* fats
* caffeine

Recovery: Within 1 hour after activity
* Carbohydrates go straight to the glycogen stores of you body to help recover from exercise. Protein helps repair damaged tissue. It is important to consume a post workout meal within 1 hour of exercise as that is when your body is most receptive to the replenishment
* Recommended ratio is 4:1 of carbohydrate to protein

Post workout meal ideas:
* Water- you need to replace all the water you lost in exercise!!
* 8 oz cranberry juice or orage juice
* 8 oz of milk or chocolate milk
* yogurt
* bean burrito
* nutrient rich energy bar such as
* 2 cheese sticks with a bagel
* fruit smoothie made with real fruit and yogurt with whey protein added
Check out these websites for more nutrition tips and resourceshttp://www.coreperformance.com/
http://www.clifbar.com/
http://www.powerbar.com/
http://www.mypyramid.gov/

What is this ImPACT concussion testing all about?

Concussion research has evolved so much over the years- we all know this. It is a widely discussed topic these days- even when we are watching our favorite professional sports teams.

ImPACT testing is a neurocognitive test that was developed in the early 1990's by two doctors whom felt a neurocognitive test was needed to evaluate the signs and symptoms, visual memory, processing speed and reaction time. It is an objective test and to the best of its ability, we can use the data to determine the effects the concussion is having on each individual. It is important to understand that this is not the only "tool" that is to be used in making decision regarding a players participation status. For example if an athlete "passes" ImPACT and is still suffering from symptoms of a concussion, we may not return them to play. (resource: ImPACT website)

The test is made up of 5 sections (taken from ImPACT website)

1. Demographics/Health Questionnaire
2. Current symptom and conditions inventory
3. Neuropsychological testing (6 modules in this section)
4. Injury Description
5. Test scores (only administrator can see this after testing)

* we often do another symptom/condition inventory at the end of the test to determine if the testing caused any increase or addition of concussion symptoms/conditions. This is an option we often chose- it is not mandatory for the test.

This "meat" of the test is section 3 where 6 modules are administered. (taken from ImPACT website)
Modules:

1. Word discrimination: assesses attentional processes and verbal recognition memory
2. Design Memory: assesses attentional processes and visual recognition memory
3. X's and O's: assesses visual working memory and visual processing speed
4. Symbol Matching: assesses visual processing speed, learning and memory
5. Color Matching: assesses reaction time, impulse control, and response inhibition
6. Three Letter Memory: assesses working memory and visual-motor response speed

I suggest taking a demo test yourself to get a better understanding- you will be amazed what the test actually is and what your athletes or even your own child is experiencing when taking this test.
http://www.impacttestonline.com/impacttestdemo/

Now many ask can athlete "throw the test off" or "sandbag" the test- goal being if they score really poorly on the baseline- if they were to sustain a concussion, when they take the test again they would not appear to do so badly and we may not think they actually have a concussion. Another thought is that we often hear- "they probably couldn't pass even if they weren't concussed". ImPACT test red flags and has a built in validity index that would signal to the administrators potential problems. All baseline invalid tests must be re-tested.

The medical world has been working very hard at concussion testing, education, prevention, etc. What we all have to keep in mind is that when put in a situation, an athlete will often want to put the game before their long term health. We know through research that there are long term effects such as early onset of dementia, Alzheimers disease, and depression to name a few. In order to protect our athletes- each and every member of the athletics team needs to educate themselves on the current research.

Here are some useful resources:
http://impacttest.com/concussion/overview
http://impacttest.com/concussion/primary_prevention
http://impacttest.com/concussion/diagnosis
http://www.sportsconcussions.org/ibaseline/
http://www.cdc.gov/concussion/sports/
http://www.ncaa.org/wps/wcm/connect/public/NCAA/Health+and+Safety/Concussion+homepage/

Now that you have an idea of some of the basic terms associated with concussions, we will talk a bit about what the signs and symptoms are and the evaluation process.

Signs and symptoms of a concussion are much more complex than just a headache. We now know that concussions effect various parts of the brain which in turn leads to various signs and symptoms depending on the part of the brain that is damaged.

Physical Signs and Symptoms
Headache
Fatigue
Dizziness
Photophobia (sensitive to light)
Sensitivity to noise
Nausea
Balance problems
Loss of consciousness
Vision difficulty

Cognitive Signs and Symptoms
Difficulty remembering
Difficulty concentrating
Feeling slow
Feeling foggy
Slowed reaction time
Altered attention
Amnesia- both short and long term

Emotional Signs and Symptoms
Behavioral changes
Irritability
Sadness
Depressed
Feeling emotional
Anxiety
Nervous

Sleep Signs and Symptoms
Drowsiness
Sleep more than usual
Sleep less than usual
Difficulty falling asleep

These symptoms although we often think of how it effects someone on the field, certainly impact their everyday life both in the short term and long term aspects of their life which is part of the reason concussion management has changed over the years.

If an concussion is suspected, an onfield assessment will be performed. An important note is that if a concussion is suspected, the athlete WILL NOT BE ALLOWED to return to sport that day. Further neurological, neurocognitive and neuromotor/neurocognitive testing will be performed as well as a signs and symptoms inventory will be noted. ImPact Testing is recommended to be completed on all athletes (including those who did not have baseline completed) within 48 hours of initial concussion or reporting of concussion signs and symptoms. Referral will be made if deemed necessary. Instructions while symptomatic includes no athletic involvement inluding recreationally, rest, limited scholastic work, limited computer/games. Frequent neurologic exam, neurocognitive exams, and neuromotor/neurocognitive evaluations will be completed to determine the athletes progress or lack of progress. Ideally, daily check ups will be completed. Once an athlete is deemed cleared via evaluation, testing and/or a doctor, a progressive return to play guideline will be used to introduce physical activity safely to ensure no symptoms return which can often happen. The term "cleared" does not mean the athlete is able to jump right into a practice or game- it means they begin a progressive return to full activity. More on the return to play guidelines in the next blog.

Hopefully this gives you a bit more of an understanding of signs and symptoms and evaluations. Please note also that any loss of consciousness, spinal injury, progressive symptoms, drastic deterioration of mental status, focal neurologic defect, complex signs/symptoms and assessements will be referred to a doctor.

Some resources to check out regarding concussions:
http://www.cdc.gov/concussion/HeadsUp/youth.html
http://www.sportsconcussions.org/ibaseline/index.php

This is what a concussion feels like.............

 

CONCUSSION: A complex pathophysiological process affecting the brain, induced by traumatic biomechanical forces.

 

· Direct blow or impulsive forces transmitted to the head

· Typically results in rapid onset of neurological impairments

· Functional injury: Not a structural injury

· May or may not include loss of consciousness (LOC)

· Not identifiable on standard imaging (CT, MRI)

MILD TRAUMATIC BRAIN INJURY (mTBI):

· All concussions are a form of mTBI

· Not all mTBI's are concussions

· The terms concussion and mTBI should not be used interchangeably

POST CONCUSSION SYNDROME:

· A set of symptoms which may last days, months, or years following a concussion

SECOND IMPACT SYNDROME:

· Rare condition when an athlete sustains a second head injury before the symptoms of the first injury have resolved. Second Impact Syndrome can be and is often fatal.

Breakfast of Champions

Ever wonder why the Olympic gold medalists and the Championship teams make it on the Wheaties box? Because its true- BREAKFAST IS THE MEAL FOR CHAMPIONS! As kids you all know that eating during the day with classes is challenging. A 500-700 calorie breakfast with a couple snacks such as a granola bar, fruit, yogurt and a light lunch will give you the optimal energy you need for your practice or game. The idea is to again balance carbohydrates and protein- both vital components to your athletic performance.

 

Breakfast ideas

* A wholesome cereal such as Wheaties, Kashi, FiberOne, Cheerios, with lowfat milk, banana or another fruit along with orange juice.

* Eggs with english muffin or wheat toast with peanut butter

* Pancakes mixed with fresh fruit and a yogurt

* Smoothie with low fat milk, yogurt, fresh fruit, fresh veggies, a tablespoon of peanut butter and flax seed oil or fish oil

 Sample grab-and-go sports breakfasts
* Bran muffin and a yogurt

 

* Two slices of last night's left-over pizza

* Peanut butter-banana-honey sandwich

* Pita with 1 to 2 slices of lowfat cheese plus a large apple

* Baggie of lowfat granola with a handful of raisins

* Bagel plus a can of vegetable juice

* Granola Bar, piece of fruit, and an orange /cranberry/apple juice

* WATER, WATER, WATER!!!!!

 

Stay away from

*Sugar cereals- they usually are not nutritionally good and are more like candy

* Granola bars that are more sugar such as smores or candy filled

Remember- what you put in is what you get out! Fuel your body wisely!

Welcome to NCCS Cougar Corner

 

WELCOME TO

COUGAR CORNER

As NCCS's first athletic trainer, I would like to say "Welcome" to our new athletics/sports-medicine blog. I would like to take as many opportunities as I can to educate our student-athletes, coaches, administrators, parents, and teachers and we hope you find this blog a helpful tool in doing so.

I would like to open this blog with a brief educational piece about what an athletic trainer is. It is a professional name that often is confused with "trainers". You name it, people have thought I "trained" it- from horses to personal training to teaching athletes how to "train" for their sport.

As defined by the National Athletic Training Association, an athletic trainer is:

"Athletic training is practiced by athletic trainers, health care professionals who collaborate with physicians to optimize activity and participation of patients and clients. Athletic training encompasses the prevention, diagnosis, and intervention of emergency, acute, and chronic medical conditions involving impairment, functional limitations, and disabilities."

Where will you find an athletic trainer?

  Schools (K-12, colleges, universities)

  Amateur, professional and Olympic sports venues

  Clinics

  Hospitals

  Physician offices

  Community facilities

  Workplaces (commercial and government)

As we embark on a quest to begin to build a comprehensive sports medicine program here at NCCS, I hope you find that the educational piece is an important one. I hope to give each student-athlete, coach, administrator, teacher and parent a bit of advice that sticks with them throughout their athletic career and/or into healthy adult lives where "recreational sports" become a vital piece to a healthy life.

I will often use the term "sports medicine" as it is a blanket term that encompasses a whole team of people who there for the physical and mental health and safety of the athletes- doctors, dentists, athletic trainers, nurses, counselors, psychologists, athletic directors, coaches, physical therapists....... the list go on and on! Each play a vital component to the success each individual and team has.

Please feel free to send me any questions, comments or suggestions you have. It is much appreciated.

Thanks and Enjoy!

Melissa Ryan-Knowlton

(or as the kids know me as Mrs. Knowlton)mknowlton@countryschool.net

Hydration: Key to Success

Determining Hydration level

 Hydration is an important part of being a healthy, productive athlete. As we all know, sometimes we are so busy we forget to drink! Whether you are in the office or classroom, it can be challenging but it is necessary. Here are a few tips to help determine if you are hydrated or not:

1. Clear/pale lemonade colored urine= HYDRATED

2. Dark apple juice colored urine= DEHYDRATED

3. Dark, cloudy urine= SEVERELY DEHYDRATED= NOTIFY Parent/ATC/Nurse/Coach

4. At one point, health professionals said the average amt. of water consumption should be 64 oz. Many are staying away from this as it really can fluctuate. Determining your hydration level and how much you need should be determined by your urine color. Stay on top of it by keeping Nalgene or water bottle with you at all times will help remind you to drink.

5. Caffeine, soda, energy drinks will dehydrate you!!!! STAY AWAY FROM THEM!!!!

6. Water and sports drinks such as Gatorade are what you should be drinking instead of soda/caffeine/energy drinks- these are the best for replenishing what you have lost.

7. During a heavy workout such as preseasons or intense training, weigh yourself prior and after practices- you should not loose more than 2% of your body weight during activity

Signs of Dehydration include:
nausea
dry mouth
muscle cramps
thirst
fatigue
weakness
headache
irritability
decreased performance

If you are having a problem staying hydrated- talk to your ATC, nurse or doctor who can help you. If you notice any signs of dehydration or notice a teammate having problems, notify someone immediately.