Sports Nutrition Presentation

  • March 9, 2017

IMG_11601 Amanda Allen, MS, RD, CNSC, FAND, gave a great rowing-centric Sports Nutrition presentation to over 80 members of the Capital Crew community, half of whom were athletes. Being a competitive athlete herself, she not only has the knowledge about the importance of nutrition, but she also understands it from a first-hand perspective. Ms. Allen focused on macronutrients and how they contribute to overall muscle development and daily fuel, as well as the importance of timing what you eat. She emphasized “front-loading” your day with a balanced breakfast and then continuing with several protein-laden meals and snacks throughout the day. Attendees were also shown how their plate composition should change as their activity-levels change, increasing good carbs as intensity increases.  Athletes learned her very favorite recovery beverage (chocolate milk), including alternatives IMG_11621for vegans and those who are lactose-intolerant, and why it’s important to have protein and carbohydrates as soon as possible, and ideally within 45-60 minutes of completing a workout. The evening finished with a discussion of supplements; not recommended since they are completely unregulated by the government. Instead, she recommends using natural, verifiable macronutrients (aka food) to meet nutrition needs. She even provided a simple way to make a sports drink replacement using a recipe found in Nancy Clark’s Sports Nutrition Guidebook, her favorite nutrition resource. Handouts referenced during the presentation are found below.

Individual appointments with Ms. Allen may be scheduled through the UC Davis Sports Medicine Clinic or by calling 916-734-6805.

Fueling Fact Sheet 2016 (1)


Hydration Fact Sheet 2015

Recovery Fact Sheet 2015



Wrestling Sports Nutrition_web version

Wt Loss Fact Sheet 2015 (1)