EXOS Performance Specialist EXOS Fitness Specialist B.S .

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“NUTRITION BASICS”Jason HutchingsPerformance Manager, EXOS-NYPA.S. Exercise ScienceB.S. Nutrition ScienceEXOS Fitness SpecialistEXOS Performance Specialist

2Co693 White Plains Road, Scarsdale, NY 12583

4 INGREDIENTS TO EVERY GAME PLAN 2014 Athletes’ Performance, Inc.3

MAKE ITABOUT YOUEating is personal. It’s not about followinga strict set of rules; it’s about tailoring your nutritionalgame plan to best support your body, goals, andpreferences.Food is an experience to be designed by you.Adapt these principles to make them work best foryou and all that you want to achieve.

KNOWYOURSELFUnderstand your goals, habits, and uniquephysiology to refine your nutritional game plan.GOALSMEDICAL HISTORYANTHROPOMETRICSSUPPLEMENTHISTORYALLERGIES NINJURY HISTORY 2014 Athletes’ Performance, Inc.5

FINDBALANCEAim to eat wellabout 80 percent of the time.80 20.Food is about more than nutrients. Abalanced perspective to eating will help youstay aware of what you put in your body,and it will also make you more likely to eatwell over the long haul. 2014 Athletes’ Performance, Inc.6

FUELFORIMPACTOur understanding of quality food is constantly evolvingwith research. When deciding what to eat, keep itsimple and natural or minimally processed. Chooseresponsibly sourced food that’s tasty and nourishing,like vegetables, fruits, nuts, whole grains, fish, and leanmeat. 2014 Athletes’ Performance, Inc.7

FEED YOURSUPERPOWERSFill your plate with foods that help your body fuel, build, protect,and prevent.PROTECTFUELBUILDPREVENT

FEED YOUR SUPER POWERS WITH FOODS THATFUELCARBOHYDRATES FUEL Primary fuel for the brain Fuels high intensity activities Goals, intensity, and duration of activityaffect how much is requiredCOME BACK TO EARTH Whole grains Minimally processed items At least 3 grams fiber / serving“BROWN CLOSE TO THE GROUND” 2014 Athletes’ Performance, Inc.9

FEED YOUR SUPER POWERS WITH FOODS THATBUILDPROTEIN BUILD Builds muscle tissue Maintains and supports the immune systemTHE LESS LEGS THE BETTER Aim to decrease saturated fat Grilled Fried Skinless Skin Look for leaner cuts of animal proteinsRECOMMENDED DAILY INTAKE 0.5 – 1.0 grams per pound total body weight 2014 Athletes’ Performance, Inc.10

FEED YOUR SUPER POWERS WITH FOODS THATPROTECTFATS PROTECT Contains powerful nutrients and antioxidants for cellular repair ofjoints, organs, skin, and hair Aids in nutrient absorption (vitamins A, D, E, & K) Releases energy slowly keeping you satiated, regulating bloodsugar, and stabilizing energy levelsEAT FATS THAT GIVE BACK Omega-3 fatty acids, to boost: Brain power Mental clarity Memory Unsaturated fats 2014 Athletes’ Performance, Inc.11

FEED YOUR SUPER POWERS WITH FOODS THATPREVENTVEGETABLES & FRUITS PREVENT Provide natural vitamins, minerals, and antioxidants that contribute to therepair of the body “Support Staff”UP YOUR COLOR QUOTIENT Bright, deep colors 3 colors on every plate Don’t‘ forget about herbs and spices! 2014 Athletes’ Performance, Inc.12

BENEFITS TO EATING COLORFUL FOODS 2014 Athletes’ Performance, Inc.13

UP YOUR COLOR QUOTIENT 2014 Athletes’ Performance, Inc.14

MAXIMIZEYOUR EFFORTSEat and drink the right things before, during, andafter your workout.THINK IN 3’s Timing: Pre / During / Post Composition: Carbohydrates / Proteins / FluidsDON’T WASTE YOUR WORKOUT Open window for nutrient delivery to muscles / cells Timing is key!SUCCESS DEPENDS ON SLEEP 2014 Athletes’ Performance, Inc.15

PRE ACTIVITY NUTRITIONHEADLINE; ALL CAPS; AKTIV; BOLD; 12PTBody; Aktiv Light; Regular; 12ptLorem ipsum dolor sit amet, consectetur adipiscing elit. Sed varius consequat eros at lobortis. Aliquam eu ante sit ametPRE ACTIVITY NUTRITIONneque pharetra pharetra. Curabitur eu scelerisque velit. Mauris sapien ante, fermentum non luctus vitae, consectetur idneque.Morbi dolorjusto, venenatis “Topoff yourtank” non diam sed, malesuada eleifend sem. In hac habitasse platea dictumst. Sed idsemper lorem, congue malesuada libero. Morbi bibendum ligula vitae vestibulum ullamcorper. 15-30 grams carbohydrate15-30 minutes prior to activityPractice how you play 2014 Athletes’ Performance, Inc.16

DURING ACTIVITY NUTRITIONDURING ACTIVITY NUTRITION “Maintain” Fluids (water) Electrolytes Fuel stores 4-6 gulps every 10-15 minutes 2014 Athletes’ Performance, Inc.17

POST ACTIVITY NUTRITION23The more intense the training, the more carbohydrates you need.REBUILD WITH PROTEINBody weight determines protein needs post-workout.REHYDRATE WITH FLUIDDrink 20-24 ounces of fluid for each pound lost during training.RECOVERYPOTENTIAL1REFUEL WITH CARBS015306090120MINUTES 2014 Athletes’ Performance, Inc.18

AIM TO SUSTAINStaying hydrated and eating early and as often as you needhelps to sustain energy, lower stress, and boost metabolism.No matter your schedule, kick-start your day with an energizing meal. Continue eatingsmall meals or snacks and hydrating throughout the dayto keep your energy up, your focus sharp, and your mood stable. 2014 Athletes’ Performance, Inc.19

RISEAND DINEEat your first mealwithin 30 minutes of waking up.“BREAK – THE – FAST” Sets the tone for the rest of your day Fuels your brain and body Jumpstarts your metabolismFUEL BUILD PROTECT PREVENTSOMETHING IS BETTER THAN NOTHING Have a just in case option for the days you are runninglate or in a hurry 2014 Athletes’ Performance, Inc.20

RISE AND DINEFUELBUILD OATS EGGS NUTS SWEET POTATO GREEK YOGURT OLIVE OIL WHOLE WHEATBREADWHOLE GRAINCEREALPREVENTPROTECT FRESH / FROZENVEGETABLES FRESH / FROZENFRUIT MILK FLAXSEED TURKEY /CHICKEN AVOCADO SALSA NUT BUTTER 100% JUICE DRIED FRUIT 2014 Athletes’ Performance, Inc.21

CREATE ANEVEN SPREADSpread your snacks and mealsevenly throughout the day. 2014 Athletes’ Performance, Inc.22

STAYHYDRATEDChoose beverages that hydrateyour brain and body.RECOMMENDED DAILY INTAKE 1/2 – 1 ounce per pound total body weight Water first, then a sports drink as needed 2014 Athletes’ Performance, Inc.23

STAYHYDRATEDChoose beverages that hydrateyour brain and body.PERFORMANCE BENEFIT Increases energy Improves movement, recovery, and agility Aids in mental clarity and activityHYDRATED 2014 Athletes’ Performance, Inc.DEHYDRATED24

TRY NEWTHINGSGo on food adventures. Explore,experiment, and discover. 2014 Athletes’ Performance, Inc.25

Nutrition Principles SummaryMindsetFuel for PerformanceBalanced80/20Prepare for it, plan for it, execute it 2014 Athletes’ Performance, Inc.26

27NYP Sports Performance Services Performance Training on and off siteTeam Service AgreementsAdult and Youth ProgrammingCoaching EducationMedical System Integration for continuum of care.Concussion protocol, testing and managementPreferred Scheduling

THANK YOU!Jay Hutchings-Performance Managerjhutchings@teamexos.comZach Chiaramonte- Performance Specialistzachary.chiaramonte@teamexos.com(914) 750-4690

“NUTRITION BASICS” Jason Hutchings Performance Manager, EXOS-NYP A.S. Exercise Science B.S. Nutrition Sc

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