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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

Managing Post-Exercise Inflammation: From Ibuprofen to Cherries

Most people know NSAIDs, like aspirin, can help control inflammation in the body – but what if the same results could be achieved through nutrition? Sports dietitian, Roberta Anding, MS, RD/LD, CDE, CSSD, FAND, sheds some light on the benefits of an anti-inflammatory diet to reduce the inflammation associated with exercise.

Course Objectives

  • Summarize the physiological difference between chronic and acute inflammation as it relates to exercise, and how anti-inflammatory compounds combat inflammation.
  • Translate data and evidence-based research into informed recommendations on how to incorporate anti-inflammatory nutrients into athletes’ diets.
  • List at least five dietary sources of anti-inflammatory foods and their bioactive compounds.

Course

Credits

Course Expiration

ACSM

1

01/01/2021

BOC

0.75

01/01/2021

Commission on Dietetic Registration

1

01/01/2021

SSE #173: Nutritional Strategies to Improve Skeletal Muscle Mitochondrial Content and Function

Training-induced increases in mitochondrial content improve exercise tolerance by attenuating rises in cytosolic free adenosine diphosphate (ADP) concentrations. Nutritional approaches to improve training-induced mitochondrial biogenesis are limited, partially because of a lack of understanding of the initiating molecular signals regulating this process. The recent revelation that mitochondrial derived reactive oxygen species (ROS) can induce mitochondrial biogenesis may result in novel training approaches. The consumption of various nutrients may also play a role in mitochondrial content.

Reference Article

SSE #173: Nutritional Strategies to Improve Skeletal Muscle Mitochondrial Content and Function

Course Objectives

Describe training-induced changed in the mitochondria post-exercise

Describe which nutrients may play a role in mitochondrial content

Utilize current research to improve mitochondrial function for exercise performance

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/nutritional-strategies-to-improve-skeletal-muscle-mitochondrial-content-and-function

SSE #170: Branched-chain amino acid supplementation to support muscle anabolism following exercise

Branched-chain amino acids (BCAA) are essential amino acids that play several important roles in muscle metabolism. The BCAAs are critical for stimulation of molecular signaling that leads to muscle protein synthesis and muscle protein breakdown. This sports science exchange will discuss the research associated with BCAAs, other nutritional sources, and their effects on muscle protein following exercise.

Reference Article

SSE #170: Branched-chain amino acid supplementation to support muscle anabolism following exercise

Course Objectives

Describe the literature associated with BCAAs and muscle protein following exercise

Recognize the effect that nutritional supplementation along with exercise may have on muscle

Utilize the research available to develop a baseline understanding of BCAAs and muscle protein

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/branched-chain-amino-acid-supplementation-to-support-muscle-anabolism-following-exercise

Sleep in Elite Athletes and Rest in the NBA

Cheri Mah, a sleep research scientist, discusses current research related to sleep and performance in elite athletes. The webinar includes sleep challenges athletes face, the impact sleep can have on performance as well as practical strategies to improve sleep. A particular focus is given to the NBA and the role that sleep and game schedules can play on performance. 

Course Objectives

  • Explain current research on effects of sleep on performance, injury risk, and overall health.
  • Discuss challenges and trends to obtaining proper sleep and recovery in elite sports with a focus on the NBA.
  • Describe individual sleep strategies and team considerations, and review good sleep hygiene to improve sleep in elite athletes.

Course

Credits

Course Expiration

ACSM

1

01/01/2021

BOC

0.5

01/01/2021

Commission on Dietetic Registration

1

01/01/2021