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Sleep tactics for better athlete health and performance

Optimal sleep is critical for health and is considered one of the most potent performance enhancers available. During sleep, many processes take place including repairing and rebuilding muscle, enhancing immune function, and the pruning and forming of new memories. For an athlete, sub-optimal sleep can lead to impaired mood, shorter time to exhaustion, poor nutrition choices, and greater injury risk. Sleep Scientist Amy Bender, MS, PhD will discuss the role of the athletic trainer and sports health practitioners to ensure athletes get sufficient quantity, quality and timing of sleep – so athletes can perform better on and off the field. 

Presentation Handout

PDF Sheet

Course Objectives

  • Define what constitutes good sleep including optimal sleep quantity, quality, and timing of sleep. 
  • Dispel sleep myths for yourself and translate that knowledge into sleep education for your athletes in a meaningful way 
  • Implement sleep screening strategies and identification of maladaptive sleep behaviors such in the athletes you are working with 
  • Implement other sleep strategies including “banking sleep” and napping  
 

 

Course

Credits

Course Expiration

ACSM

1

12/31/2020

BOC

1

12/31/2020

Commission on Dietetic Registration

1

12/31/2020

Presentation Handout

PDF Sheet

SSE #177: Weight Management for Athletes and Active Individuals

Energy balance is a dynamic process that assumes that numerous biological and behavioral factors regulate and influence both sides of the energy balance equation. Thus, changing one side of the energy balance equation (energy intake) can and does influence the other side of the equation (energy expenditure). The energy cost of weight loss changes over time even when the level of energy restriction is held constant. Thus, individuals will lose weight differently on the same weight loss diet, even if no exercise is part of the weight loss plan. Active individuals, especially lean athletes, who desire weight loss should not restrict energy intake too dramatically to avoid loss of lean tissue. To preserve lean tissue during periods of energy restriction, adequate protein intake needs to be assessed and prescribed.

Reference Article

SSE #177: Weight Management for Athletes and Active Individuals

Course Objectives

  • Utilize methods backed by research when helping athletes to manage their weight

 

  • Recognize that weight management methods are variable for each athlete

 

  • Describe best practices for managing athlete energy balance

Course

Credits

Course Expiration

ACSM

1

01/01/2021

BOC

1

01/01/2021

USA Cycling Association

1

01/01/2021

Commission on Dietetic Registration

1

01/01/2021

CSCCa

1

01/01/2021

Reference Article

https://www.gssiweb.org/en/sports-science-exchange/Article/weight-management-for-athletes-and-active-individuals

SSE #176: HEALTHY AND SUSTAINABLE YOUTH SPORTS - THE FUTURE OF YOUTH ATHLETE DEVELOPMENT

There are many benefits yet also several challenges associated with participation in youth sports. A variable, diversified and balanced development program with an athlete-centered emphasis on health, safety and fun is the best pathway to sustainable athletic and sport success and optimal performance.

Reference Article

SSE #176: HEALTHY AND SUSTAINABLE YOUTH SPORTS - THE FUTURE OF YOUTH ATHLETE DEVELOPMENT

Course Objectives

  • Describe the benefits and challenges associated with the development of youth sport programs
  • Recognize approaches that can be taken to ensure best practices are used when developing youth athletes
  • Utilize the learnings from this Sports Science Exchange to support future development of youth sport programs

Course

Credits

Course Expiration

ACSM

1

01/01/2021

BOC

1

01/01/2021

USA Cycling Association

1

01/01/2021

Commission on Dietetic Registration

1

01/01/2021

CSCCa

1

01/01/2021

Reference Article

https://www.gssiweb.org/en/sports-science-exchange/Article/healthy-and-sustainable-youth-sports---the-future-of-youth-athlete-development

SSE #175: The Female Athlete: Energy and Nutrition Issues

Energy intake is important for numerous reasons when it comes to the female athlete. Low energy intakes increase the risk of many health issues and impaired performance. For active females, adequate energy intake is essential for high-level performance and maintaining or building muscle, bone, and general health. There are specific micronutrients discussed in this sports science exchange article that are most likely to be low in the diets of active women if energy is restricted, poor food choices are made, or gastrointestinal issues are present.

Reference Article

SSE #175: The Female Athlete: Energy and Nutrition Issues

Course Objectives

  • Discuss the importance of adequate energy intake for females.

 

  • Describe what may occur in the female body if energy intake is chronically restricted.

 

  • Utilize the information related to low energy intake to guide female athletes towards adequate nutritional intake.

Course

Credits

Course Expiration

ACSM

1

01/01/2021

BOC

1

01/01/2021

USA Cycling Association

1

01/01/2021

Commission on Dietetic Registration

1

01/01/2021

CSCCa

1

01/01/2021

Reference Article

https://www.gssiweb.org/en/sports-science-exchange/Article/the-female-athlete-energy-and-nutrition-issues

SSE #169: Nutritional Support for Injuries Requiring Reduced Activity

The inflammatory response to an injury is an integral and important part of the healing process. Immobilization of a limb due to injury results in a sudden and dramatic loss of muscle mass, strength and function. Energy intake during a period of limb immobilization is often decreased from previously, but the decrease is unlikely to be as dramatic as may be initially considered. Careful determinations of energy expenditure and intake during recovery from injury are important aspects of nutritional management. A sudden and dramatic decrease in specific nutrient intake following a relatively severe injury will lead to impaired wound healing and/or increased muscle loss during periods of reduced activity. There is a theoretical rationale and/or preliminary evidence for the efficacy of several nutrients and nutraceuticals to counter muscle loss during limb immobilization and/or reduced physical activity following injury. However, not only must any available data be considered preliminary, an understanding of the optimal dose, timing and potentially harmful consequences are in need as well.

Reference Article

SSE #169: Nutritional Support for Injuries Requiring Reduced Activity

Course Objectives

Describe inflammation and its role in exercise and recovery

Recognize the research available to understand how nutrition impacts recovery

Utilize best practices when dealing with injuries and reduced activity

Course

Credits

Course Expiration

ACSM

1

01/01/2021

BOC

1

01/01/2021

USA Cycling Association

1

01/01/2021

Commission on Dietetic Registration

1

01/01/2021

CSCCa

1

01/01/2021

Reference Article

http://www.gssiweb.org/en/sports-science-exchange/Article/sse-169-nutritional-support-for-injuries-requiring-reduced-activity

SSE #158: Hydration and Thermal Strain in Youth Sports: Responses and Recommendations to Minimize Clinical Risk and Optimize Performance in the Heat

Ensuring adolescent athletes are healthy, sufficiently fit, rested, well hydrated, nourished, and progressively acclimatized to the heat is critical to minimizing the risk of exertional heat illness. In relation to individual health status and fitness, athletic activities should be appropriately modified as heat and humidity rise. With sufficient preparation, appropriate modification, and close monitoring, exertional heat illness is usually preventable.

Reference Article

SSE #158: Hydration and Thermal Strain in Youth Sports: Responses and Recommendations to Minimize Clinical Risk and Optimize Performance in the Heat

Course Objectives

  • Recognize the risks accompanying exertional heat illness in adolescents
  • Identify key factors leading to heat illness
  • Utilize the recommendations to prevent heat illness in adolescents

Course

Credits

Course Expiration

ACSM

1

01/01/2021

BOC

1

01/01/2021

USA Cycling Association

1

01/01/2021

CSCCa

1

01/01/2021

Reference Article

http://www.gssiweb.org/en/sports-science-exchange/Article/sse-158-hydration-and-thermal-strain-in-youth-sports-responses-and-recommendations-to-minimize-clinical-risk-and-optimize-performance-in-the-heat