Nutrition

What are some good foods to help improve sleep?

Carbs and Cherries: Sleep-Boosting Foods to Try!

So when I think of foods that can potentially help with sleep, I think about carbohydrates because carbohydrates can increase serotonin levels. Serotonin is known to help increase the onset of sleep. It also helps with mood and improving calmness. And so serotonin and again, carbohydrates help do that. And so a carbohydrate type food, not a large meal, a couple of hours before bed can help do that. And then melatonin, a lot of people supplement with melatonin, which can be helpful at times and maybe not always a great choice to supplement with melatonin. But cherry juice and cherries, in general, are high and-- or have a good source of melatonin, which can, again, help increase the onset of sleep. And so those are the two things that I would think about a couple of hours before bedtime to help improve sleep.

Eating carbohydrates, such as a small snack a few hours before bed, can help promote sleep by increasing serotonin levels. Cherry juice or cherries can also be a good source of melatonin, which has been known to help with the onset of sleep.

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When it comes to foods that can potentially improve sleep, carbohydrates are worth considering. Carbohydrates can increase serotonin levels, which aid in the onset of sleep and promote mood improvement and calmness. Consuming a carbohydrate-rich food, in a moderate portion, a few hours before bedtime can be beneficial.

Another option is melatonin, a hormone often used as a supplement for sleep. While supplementing with melatonin may not always be the best choice, cherry juice and cherries themselves are natural sources of melatonin. Including these in your diet can help increase the onset of sleep.

So, when looking to improve sleep, consider incorporating carbohydrates and melatonin-rich foods a few hours before bedtime.

What nutrients or supplements can help with energy?

Boost Energy with Nutrients & Supplements: Carbs, Proteins & More

What nutrients are supplements can help with energy. Well, overall energy for life is going to come from Cal and so you're going to get those calories by consuming Foods. Suppose you can do that as well from supplements that provide carbohydrates proteins fats but that's your main source of energy or this calories beyond that. When we're talking about performance if we're talking about high intensity type activity, things that require a lot of your energy 80 90 % of your your energy, you're going to use carbohydrates for fuel and so you need those carbohydrates into getting, get those from foods, you can get those from different types of supplements. People will think about stimulants as a source of energy. It's a little bit of a false Source, it will stimulate your brain, your central nervous system for sure. And and give you a sense of energy which can be helpful in certain situations and can be harmful and certain sub shoot certain situations. So you need to be aware of how you are going to utilize that. But calories carbs caffeine perhaps, our sources of energy, depending upon the type of work, you're about to do.

Calories, carbohydrates, proteins, fats, and caffeine are all supplements that can help with energy.

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Nutrients and supplements that can help with energy primarily come from calories. Consuming foods that provide carbohydrates, proteins, and fats is the main source of energy for our bodies. Supplements can also provide these nutrients to support energy levels.

When it comes to performance and activities that require a high level of energy, such as intense workouts, carbohydrates are essential for fuel. It's important to obtain carbohydrates from food sources or different types of carbohydrate supplements.

Some people may consider stimulants, like caffeine, as a source of energy. While stimulants can provide a temporary boost and stimulate the brain and central nervous system, their effects can vary and may not be suitable for all situations. It's crucial to be aware of how you utilize stimulants and consider their potential benefits and risks.

In summary, calories, carbohydrates, and possibly caffeine can contribute to energy levels depending on the type of activity or performance you are engaging in.

What recovery meals/nutrition do you recommend?

Optimizing Recovery: Key Nutrients for Muscle Repair & Inflammation Reduction

So when it comes to recovery meals and nutrition, that are recommended really depends on what you're recovering from if it's dealing with team sport, high intensity. Resistive type training then recovery needs to include protein because you've damaged muscles. If it also includes an endurance aspect then and if you're going to be doing additional training that, Or in the morning less than 12 hours or so away. You should be making sure carbohydrates, are part of that other aspects of recovery are going to include Trying to decrease inflammation so fruits and vegetables and cherry juice that can be an easy aspect of it. So there's a lot of lot of components that go to recovery depending upon what you're recovering from.

Recovery meals and nutrition will depend on what you're recovering from, but should typically include protein, carbohydrates, fruits and vegetables, and cherry juice to decrease inflammation.

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When it comes to recovery meals and nutrition, the recommendations vary depending on what you're recovering from. If you're involved in team sports or high-intensity resistance training that damages muscles, it's important to include protein in your recovery meals. If there's an endurance aspect involved and you have additional training within 12 hours, carbohydrates should also be included.

In addition to protein and carbohydrates, other aspects of recovery involve reducing inflammation. Including fruits, vegetables, and cherry juice can help with this. Overall, there are multiple components to consider for recovery nutrition, depending on the specific type of recovery you're undergoing.

Fueling Up: Tailoring Breakfast for Optimal Training

What is my typical breakfast? Well, it kind of depends on what I have coming up. I normally do my training in the morning and so if I'm going to be doing more, resistive type training, all kind of have a lighter, some protein in particular, Maybe some whole fruit for just a small amount of carbohydrate. And then I sort of have a later, snacky kind of breakfast. That's again, a better source of protein at that time. If my morning is going to consist of more of my endurance, or really more of just kind of cardio type training of running or cycling or using a stepper. I'll normally have some carbohydrate, most of the time in oats and whole fruit. Those are kind of the things that I Tend to hang around with enjoying overnight oats very recently. Kind of getting a nice combination. Something that's very satisfying for me. But again my breakfast going to depend on what my day is looking like especially my training. That's ahead of me.

My typical breakfast depends on my upcoming training for the day. If it's more resistive, I usually have a light protein-based snack. If it's more endurance or cardio-based, I'll normally have carbohydrates in the form of oats and whole fruit.

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My typical breakfast varies depending on my upcoming activities. If I have resistance training planned, I opt for a lighter breakfast with some protein and a small amount of carbohydrates from whole fruit. I may have a later, snack-like breakfast with a good source of protein.

On the other hand, if my morning involves endurance or cardio training like running, cycling, or using a stepper, I usually have carbohydrates, often in the form of oats and whole fruit. Lately, I've been enjoying overnight oats as they provide a satisfying combination of nutrients.

Ultimately, my breakfast choices are influenced by my training schedule and the activities I have planned for the day.

What strategies do you implement to improve sleep quality for your athletes?

Creating a Cave: Strategies for Athletes' Quality Sleep

The strategies that I try and drive for athletes to improve their sleep quality comes down to the simple idea of making their room like a cave. It needs to be dark, cool, and quiet. And so dark means blinds closed. If you have blackout shades, that's ideal. The TV's not on. The phone is out of the room ideally, or at least on do not disturb. So it's not lighting up with notifications. It's cool, and so that's different for everybody. 68 degrees and below seems to kind of be a good spot to shoot for, or windows open in cool climates and things of that nature. And then quiet. So it goes along with no TVs, no cell phones buzzing and dinging, not having anything but maybe some simple white noise at a low level as far as that goes.

To improve sleep quality, create a dark and cool room environment with no TVs, cell phones, or buzzing/dinging. White noise at a low level can be added for background sound.

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To improve sleep quality for athletes, I implement strategies centered around creating an optimal sleep environment. The key is to make their room resemble a cave - dark, cool, and quiet.

Darkness is achieved by closing blinds or using blackout shades. It's important to eliminate sources of light, such as TVs and phones. Ideally, phones should be kept out of the room or set to do not disturb mode to prevent notifications from disturbing sleep.

Maintaining a cool temperature is crucial. Each individual may have different preferences, but aiming for a temperature of 68 degrees Fahrenheit or below is generally recommended. In cool climates, opening windows can help create a comfortable sleeping environment.

Lastly, ensuring a quiet atmosphere is essential. This involves minimizing noise disruptions, such as TVs and buzzing cell phones. Some individuals may find it helpful to have a low level of white noise, but it should be kept at a level that doesn't disturb sleep.

By implementing these strategies, athletes can create an environment conducive to high-quality sleep.

What things should you avoid in protein powder?

Protein Powder: Avoid Contaminants & Bogus Claims

What things should you avoid in protein powder? You should avoid anything. You don't want in there. And so I recommend if you're going to be taking a protein powder, make sure it's gone through a third-party certification, like NSF for sport and form for sport. There's too many products out there. 25% dish of what's on the shelves or on online shops. Have been contaminated with some type of banned substance. I have heavy metals in there. They may Have added single amino acids to get the nitrogen up to make it look like has a sufficient amount of protein in there but it can all be bogus. And so you have to go through third-party certification to know what your what you see on that label is actually what you're putting into your body.

You should avoid anything in protein powder that isn't certified by a third-party. This is because 25% of what's on shelves or online shops may have been contaminated with banned substances, heavy metals, or added single amino acids to make it look like it has a sufficient amount of protein.

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When it comes to protein powder, it's important to avoid anything that you don't want in there. To ensure the quality and safety of the product, I recommend choosing protein powders that have gone through third-party certifications like NSF for Sport and Informed Sport.

Many products on the market, around 25%, have been found to be contaminated with banned substances or heavy metals. Some may even add single amino acids to artificially increase the nitrogen content and make it appear as if there is a sufficient amount of protein. To avoid these issues, it's crucial to rely on third-party certifications that verify the accuracy of the label and ensure the quality of what you're consuming.

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Scott Sehnert is the Dallas Cowboys' director of sports performance. Formerly the sports dietitian at Auburn University for seven years, Sehnert has a Bachelors in Dietetics from Ball State and two Masters degrees, one in Nutritional Sciences from University of Kentucky and one in Kinesiology from Michigan State University. He is a Registered Dietitian and Board Certified Specialist in Sports Dietetics as well as a Certified Strength and Conditioning Specialist. Sehnert previously interned with the U.S. Speed Skating Team and the University of Utah Sports Nutrition Program and worked as the coordinator of sports and cardiovascular nutrition program at Michigan State.

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