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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 #172: Factors That Influence the Amount of Protein Necessary to Maximize the Anabolic Response of Muscle Following Resistance Exercise

The metabolic basis for changes in muscle mass is net muscle protein balance, i.e., the balance between muscle protein synthesis (MPS) and muscle protein breakdown (MPB). Many factors influence the response of MPS to protein ingestion following resistance exercise. However, the amount of protein consumed in a single serving following exercise is the most important factor that determines the magnitude of the MPS response. The optimal amount of protein to consume following exercise varies depending on a number of factors, including the characteristics of the exercise bout, the age of the individual, type of protein ingested, and possibly the amount of muscle mass an individual possesses.

Reference Article

SSE #172: Factors That Influence the Amount of Protein Necessary to Maximize the Anabolic Response of Muscle Following Resistance Exercise

Course Objectives

Describe the outcomes of the literature examining the muscle response to protein and resistance exercise

Recognize what is known about protein and resistance exercise, and what needs to be examined further

Utilize the research when making recommendations for anabolic muscle response

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/factors-that-influence-the-amount-of-protein-necessary-to-maximize-the-anabolic-response-of-muscle-following-resistance-exercise

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 #156: Dietary Nitric Oxide Precursors and Exercise Performance

Nitric Oxide (NO) is involved in several bodily processes, and exercise performance may be enhanced by augmenting NO production. NO can be synthesized by oxidation of the amino acid, L-arginine, or by reduction of nitrate to nitrite. Dietary supplements containing these NO precursors have been promoted as possible ergogenic aids. L-citrulline supplementation may enable a higher level of extracellular L-arginine and enhanced NO availability, but further studies are required to investigate its ergogenic potential. Dietary nitrate supplementation, typically via beetroot juice ingestion, has been shown to reduce oxygen cost of low-intensity exercise and to increase the time to exhaustion during high-intensity continuous and intermittent exercise. The efficacy of dietary supplementation with NO precursors is likely related to a range of factors.

Reference Article

SSE #156: Dietary Nitric Oxide Precursors and Exercise Performance

Course Objectives

  • Describe the bodily processes that Nitric Oxide is involved in.
  • Discuss practical implications of Nitric Oxide precursors with exercise performance.
  • Utilize the research regarding the benefits that Nitric Oxide may provide for performance.

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-156-dietary-nitric-oxide-precursors-and-exercise-performance

SSE #154: High-Intensity Interval Training and the Impact of Diet

Dietary interventions can alter the acute and chronic responses to interval-type exercise. The effect of specific dietary manipulations on interval training is difficult to draw conclusions from, as there have been limited studies in this area. Based on the research available, we may draw conclusions regarding carbohydrate availability, sodium bicarbonate, as well as beta-alanine, and their suggested role in performance adaptations.

Reference Article

SSE #154: High-Intensity Interval Training and the Impact of Diet

Course Objectives

  • Describe the impact dietary interventions paired with interval training may have on chronic and acute responses in training adaptations.
  • Discuss practical implications of carbohydrate restriction with interval training.
  • Utilize the roles sodium bicarbonate and beta-alanine supplementation may play with improvements in performance.

Course

Credits

Course Expiration

ACSM

1

01/01/2021

BOC

0.5

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-154-high-intensity-interval-training-and-the-impact-of-diet

American Football Taskforce webinar

A recorded version of the nutrition in sport: American Football webinar is now available. Hear from the authors of the American Football series of SSEs as they highlight a variety of topics related to sports science and American Football. Watch the full 2 hour webinar to receive 2 units of continuing education for ACSM, CDR or the BOC.

Course Objectives

  • Describe the various challenges related to hydration, fueling, and recovery that American Football players face
  • Implement practical strategies to support player health and safety on the field

Course

Credits

Course Expiration

ACSM

2

01/01/2021

BOC

2

01/01/2021

SSE #153: Heat Acclimatization to Improve Athletic Performance in Warm-Hot Environments

Heat acclimatization (acclimation) occurs when repeated exercise-induced heat exposures are sufficiently stressful to invoke profuse sweating and elevate whole-body temperature. Biological adaptations to heat acclimation include reduced physiological strain, improved comfort, improved exercise capacity and a reduction in risk of serious heat illness during exposure to heat stress. Practical strategies to induce heat acclimation are discussed.

Reference Article

SSE #153: Heat Acclimatization to Improve Athletic Performance in Warm-Hot Environments

Course Objectives

  • Describe the mechanisms behind the exposure necessary to induce heat acclimatization.

  • Explain the benefits of allowing an athlete to heat acclimatize prior to an event or competition.

  • Utilize strategies to induce heat acclimation in a variety of athletes and settings.

Course

Credits

Course Expiration

ACSM

1

01/01/2021

BOC

1

01/01/2021

USA Cycling Association

1

01/01/2021

NSCA

0.1

01/01/2021

CSCCa

1

01/01/2021

Reference Article

http://www.gssiweb.org/en/Article/sse-153-heat-acclimatization-to-improve-athletic-performance-in-warm-hot-environments

SSE #152: Hydration & Aerobic Performance: Impact of Environment

When sweat rates are high, ad libitum fluid intake is often not adequate to full replace sweat losses. This can result in cumulative body water deficits (Hypohydration) that can negatively impact aerobic performance, particularly in warm-hot environments. Hypohydration occurs at a body water deficit of >2% body mass loss. Mechanisms behind impaired aerobic performance are discussed.

Reference Article

SSE #152: Hydration & Aerobic Performance: Impact of Environment

Course Objectives

  • Describe the impact that metabolic intensity and the environment play in hydration and aerobic performance.
  • Discuss Hypohydration and which environmental conditions are likely to have the greatest impact on aerobic performance.
  • Utilize practical data, such as sweat rate, to develop a hydration strategy to support performance during aerobic exercise.

Course

Credits

Course Expiration

ACSM

1

01/01/2021

BOC

1

01/01/2021

USA Cycling Association

1

01/01/2021

NSCA

0.1

01/01/2021

CSCCa

1

01/01/2021

Reference Article

http://www.gssiweb.org/en/Article/sse-152-hydration-and-aerobic-performance-impact-of-environment