January Issue!

News
The University of North Florida
Nutri
& Performance / The Covid Corner / Myth busting / Research Roundup
Vitamins
Student Spotlight /
Nutrition
Eating for Performance

Table of
Contents
2
5
9
11
14
18
21
22
24
28
31
Covid Corner
Myth-busting
The History and Future of Sports Nutrition
Student spotlight: Samantha Burke
Faculty Interview: Professor Snyder
Eating for an athlete vs. a non-athlete
The Lunch Box: Post Workout Snacks
Monthly Hacks: Fuel your body to fuel
performance
Sports Nutrition: Vitamins and
Performance
Research Roundup: Dr. Hatle
Meet the staff

2
UNF COVID
CORNER
B Y : S O F I E V A N M O O R L E G H E M
Happy New Year, my Healthy Ospreys!
It is a new semester and I hope that everyone had a relaxing, COVID-free
holiday break! Now before getting back into the thick of classes, homework, and
essay-writing, we should all take the time to think about our health, the
collective well-being of everyone on campus, and ways to make sure we can
continue to meet in classes. We know that at some points during the semester,
COVID-19 can be the furthest thing from your mind, especially if you have
already gotten your vaccine. However, some developing precautions can help
take away some of the stress brought about by the changing virus, booster shots!
Vaccination station: Booster shots
There has been lots of buzz over the newest developments of vaccines since the
FDA gave full authorization to the three types of COVID-19 Vaccines. Now,
booster shots for all three vaccines have been in the works since earlier last
year (2021), but the CDC has now verified the use of all three booster shots for
all adult populations. So, with the new spread of various variants of COVID-19,
there is no doubt that the CDC would put out further aids to try to help people
during the pandemic. The authorization of the booster shots might be a bit
confusing and can raise a lot of questions, but the CDC and I are here to
attempt to bring some clarity to the situation:

What are booster shots?
We have all gotten booster shots as children, teens, and adults and will get them
again when we are older adults. Like the vaccine, booster shots train your body
to fight back and remember the pesky virus that it fought some time ago. Even
the most effective vaccines lose their effect over time, therefore it is important
to help out the success of the vaccines and get this booster shot. They are
completely normal to get and aid your immune system in getting rid of all types
of viruses.
Do Booster shots mean that the Vaccine is not working?
No, booster shots mean that the vaccine is working as intended. All vaccines
lose their potency over time, and this is the natural course for all vaccinations!
Plus, with the new (delta) variants of COVID-19 going around, the CDC wants to
make sure everyone is protected.
If I do not get the booster, am I not fully vaccinated?
No, you are still fully vaccinated with the 2 doses of Moderna/Pfizer and 1 dose
of Johnson & Johnson even if you do not get the booster. However, if you are
eligible for the booster, the CDC recommends getting the shot as soon as
possible.
Are there risks to the Booster Shot?
If fully vaccinated, the CDC says that the effects of the booster are like the
symptoms of the second dose of the COVID-19 vaccine. So, pain in the shoulder
of the vaccine site, fatigue, and mild symptoms might occur.
Who can get the Booster Shot?
Currently, all adults 18 years or older are now eligible to receive the COVID-19
Booster Shot. However, if there are any more questions about your eligibility,
please check the CDC page link here (source #3) for the Booster Shot
information.
Now, all this information can be a bit overwhelming, but even with just the
vaccine, you are protected from COVID-19. These boosters are just an extra
precaution to help prevent the spread of the virus and even put an end to this
pandemic. Still, the safety of all students, professors, and staff of UNF needs to
continue to wash your hands, wear a mask, and stay 6 feet apart. Happy January
Ospreys!
1.
2.
3.
Resources:
CDC. Covid-19 vaccine booster shots. Centers for Disease Control and Prevention. https://www.cdc.gov/coronavirus/2019-ncov/vaccines/booster-shot.html Published October 22, 2021. Accessed December 2, 2021.
Sreenivas S. What Are Booster Shots? WebMD. https://www.webmd.com/vaccines/vaccine-booster-shots Published April 15, 2021. Updated August 19, 2021. Accessed November 17, 2021.
CDC. CDC Expands Eligibility for COVID-19 Booster Shots to All Adults. Center for Disease Control and Prevention. https://www.cdc.gov/media/releases/2021/s1119-booster-shots.html Published January 1, 2016. Accessed
November 22, 2021.
3

4
EATING DISORDERS
The silent epidemic on college campuses
EDs are prevalent among young adults
New internal and external life challenges are
present during college years
High stressors and demands associated with
collegiate athletes increase ED environmental risks
UNF Counseling Center
EATING DISORDER
MANAGEMENT TEAM (EDMT)
LICENSED MENTAL HEALTH COUNSELOR,
REGISTERED DIETICIAN, PSYCHIATRIC
MENTAL HEALTH NURSE PRACTITIONERS
CONTACT
(904) 620-2602
COUNSELINGCTR@UNF.EDU
FOUNDERS HALL, BUILDING 2, ROOM 2300

6
Limitations of existing research include the fact that most
studies were focused on acute results rather than long-term
health effects of pre-workout supplements, differences in the
overall body compositions of participants, and unequal ratios
of active ingredients in the supplements. Because of these
limitations, the boost participants received before exercise may
have been induced by select ingredients, such as caffeine,
rather than the combination of ingredients together.
Expanding upon this theory, research has also shown that
certain supplements might be more beneficial to aiding in the
increase of lean muscle mass if taken after an intense workout
rather than beforehand. Protein consumption and amino acids
such as BCAA’s consumed after a workout might produce
greater results in muscle growth.6
So, does taking a pre-workout supplement enhance
performance? Research suggests that pre-workout
supplements will provide a quick and efficient boost of power
for intense anaerobic exercise such as HIIT (high-intensity
interval training). However, when creating a workout and
nutrition plan that will provide optimal results in the longterm,
it is likely more beneficial to utilize select ingredients of
supplements after workouts, or even before going to sleep at
night.6 As always, it is important to stick to a balanced diet
consisting of protein, carbohydrates, and fats. The nutritional
benefits of a balanced healthy diet cannot be matched by
supplements alone.
References:
1. Jagim AR, Camic CL, Harty PS. (2019). Common habits, adverse events, and opinions regarding
pre-workout supplement use among regular consumers. Nutrients. 2019;11(4):855.
doi:10.3390/nu11040855
2. Common pre-workout ingredients and what they do. GNC® Official Site.
https://www.gnc.com/fitness/common-preworkout-ingredients.html. Published November 13,
2021. Accessed December 29, 2021.
3. Martinez N, Campbell B, Franek M, Buchanan L, Colquhoun R. The effect of acute pre-workout
supplementation on power and strength performance. J Int Soc Sports Nutr. 2016;13:29.
doi:10.1186/s12970-016-0138-7
4. Smith AE, Fukuda DH, Kendall KL, Stout JR. The effects of a pre-workout supplement containing
caffeine, creatine, and amino acids during three weeks of high-intensity exercise on aerobic and
anaerobic performance. J Int Soc Sports Nutr. 2010;7:10. doi: 10.1186/1550-2783-7-10
5. Kedia AW, Hofheins JE, Habowski SM, Ferrando AA, Gothard MD, Lopez H. Effects of a preworkout
supplement on lean mass, muscular performance, subjective workout experience and
biomarkers of safety. Int J Med Sci. 2014;11(2):116–126. doi:10.7150/ijms.7073
6. Naderi A, de Oliveira EP, Ziegenfuss TN, Willems MT. Timing, optimal dose and intake duration of
dietary supplements with evidence-based use in sports nutrition. J Exerc Nutrition Biochem.
2016;20(4):1–12. doi:10.20463/jenb.2016.0031

T H E
Tamil Thai
Pongal
day
J A N U A R Y 1 4 - 1 7
In South India in Tamil Nadu,
farmers celebrate the harvesting of
rice, sugar cane and turmeric with a
four day festival.
For more information:http://www.pongalfestival.org/the-harvest-festival.html
7

MARTIN
LUTHER JR.
DAY
January 17th, 2022
8

do eggs, brandy, a sponge,
What
poison have in common?
and
were all used by marathon
They
Thomas Hicks to compete
runner
the 1904 St. Louis Olympics. Mr.
in
did not have consistent
Hicks
to water along his route,
access
he was given the ergogenic
so
of the time - a wet sponge,
aids
of brandy, strychnine, and
shots
whites - to power him to the
egg
line.1 Though he did medal
finish
the athlete was unable to
gold,
the awards ceremony
attend
he was in a state of
since
distress. The relationship
medical
food, beverages, and
between
has far progressed since
nutrition
of the 1980s, the field
As
this linkage is known as
exhibiting
nutrition, where nutrition
sports
are used to improve
principles
recovery, and
training,
measures.2
performance
9
The History and Future of Sports Nutrition
By: Samantha Dill
the summer Olympics.

nutrition is specific to fields of athleticism. For instance, carbohydrate
Sports
is essential for prolonged endurance sports over ninety minutes that
intake
intermittent bouts of high-intensity exercises, such as ice hockey,
require
and tennis.2 These carbs can assist in the maintenance of blood
soccer,
levels and even play a role in the reduction of perceived effort during
glucose
later stages of athleticism since gluconeogenesis is stimulated from
the
blood glucose and low muscle glycogen (the storage form of
decreased
during this time. Regardless of whether the exercise is aerobic
carbohydrates)
anaerobic, low muscle glycogen can impair performance. The sports
or
Gatorade was developed at the University of Florida in 1965 with
beverage
initial purpose of hydration and to aid in the maintenance and
the
of glycogen.1 The drink is often ingested during exercise and
replenishment
is consumed after exercise. Protein ingestion stimulates muscle protein
protein
(MPS), and meal timing has been found to affect the formation of
synthesis
the growing popularity of the field, sports nutrition is not a licensed
Despite
as it is not certified by the American Dietetic Association (ADA),
profession,
American College of Sports Medicine (ACSM), or the National Strength
the
Conditioning Association (NSCA).3 The field will continue to grow as
and
advances, and the International Society of Sports Nutrition (ISSN)
technology
a specialized certification in the works.
has
new muscle mass.3
References
1. Dunford M. Origins and history of sport nutrition. Humankinetics website. https://us.humankinetics.com/blogs/excerpt/origins-and-history-of-sport-nutrition. Published January 18, 2021. Accessed November 24, 2021.
2.
Williams MH, Rawson ES, Branch JD. Nutrition for health, fitness & sport.12th ed. New York, NY: McGraw-Hill; 2019.
3.
Kalman DS, Campbell B. Sports Nutrition: What the future may bring. J Int Soc Sports Nutr. 2004;1(1):61-66. doi:10.1186/1550-2783-1-1-61.
10

life living with her family in San Antonio, Texas and Charleston, South Carolina. She currently lives in
her
with her husband, who is also in the military, and we thank them both for their service!
Georgia
is a busy student! While attending classes, she is also the President of the NDLA, Volunteer
Samantha
at Meals on Wings, and a Diet Clerk Lead and Kitchen Supervisor at Mayo Clinic. Continue
Coordinator
I suffered from anxiety and was having a difficult
SB:
managing it. I started teaching myself how to
time
and noticed it improved. It allowed me to have
cook
of my life healthily and focus my attention on
control
recipes and techniques rather than the stresses of
the
life. I realized I had to do something with
everyday
since it brought such peace into my life. I loved
food
as well. There lied my answer: nutrition, a
science
between food and science, and the rest was
cross
I want to help others find peace with food.
history.
than New York – they
celebration
the ball…
dropped
I love Medical Nutrition Therapy. I want to
SB:
into clinical dietetics eventually,
go
in GI or ICU. Understanding the
specializing
diseases is so interesting and
different
for me. Learning how much nutrition
applicable
impact various illnesses reminds me of why
can
started my journey into nutrition and dietetics.
I
I love Medical Nutrition Therapy. I want to go into clinical dietetics eventually, specializing in GI or
SB:
Understanding the different diseases is so interesting and applicable for me. Learning how much
ICU.
can impact various illnesses reminds me of why I started my journey into nutrition and dietetics.
nutrition
Student Spotlight:
Burke
Samantha
Carol Riggins
by:
to 2022! I hope all of you
Cheers
a better New Year
had
Our first student in the spotlight of the year is Samantha Burke! Samantha is a senior in the Nutrition
and Dietetics Program. She grew up as a “military brat” (although, she’s an angel) and spent most of
reading to learn more about this driven, ambitious student!
CR: Tell us what made you want to pursue
dietetics as a profession. What inspired you?
CR: Do you have a favorite course this
semester? If so, why?
CR: Do you have a favorite course this semester? If so, why?
11

Shadow dietitians. Before coming into the field, I
SB:
reaching out to different dietitians and
recommend
or meeting with them. You will catch a
shadowing
of what it will be like, and you can determine
glimpse
I do not participate in any athletic activities mainly
SB:
I do not have any time, but I do enjoy yoga in my
because
time. I am constantly on the go and enjoy Perfect Bars,
spare
the peanut butter chocolate chip!
especially
My ideal career is being a clinical dietitian, but I want to
SB:
food science as well. I would love to do research in food
explore
Take it one day at a time. It will seem overwhelming at times
SB:
do not put too much pressure on yourself and literally take it
but
day at a time. It will go by quicker than you realize.
one
Favorite color: Pink, even my bedroom is pink!
Myself. I put a lot of pressure on myself to be
SB:
(I think most of us do in this profession), but
perfect
is not necessary. I would suggest not taking it all
it
but finding 1-2 things you are truly passionate
on
that will help advance you in the field and
about
on those. Give those things the best of you
focusing
of spreading yourself too thin like I have
instead
my time.
during
Meals on Wings has my heart. It's the first thing I got
SB:
with when I transferred to UNF my junior year during
involved
We recover food from local hospitals, bring it back
COVID.
our kitchen to package it, and then deliver 5 meals a
to
I fell in love with all the sweet seniors and making a
week.
in the community. It is something so simple, but it
difference
My favorite thing to do outside of school is cook,
SB:
with my dogs (Dutchess and Abby), shop, and
play
noodle bowls
Ramen
place: My favorite place was swimming in the ocean in the Bahamas. The water was so
Favorite
peaceful, and blue. I could have spent all day getting lost in the waves and sand.
clear,
fear: My biggest fear aside from heights and bugs is after spending all these years studying
Biggest
preparing to be a dietitian getting into the field and not being good at it or liking it. It is always
and
to know if something is for you until you try it.
hard
movie: My favorite movie is Grease, and it has been since I have been 5 years old. I can sing
Favorite
the songs!
all
do not like reading but one of my favorite podcasts is ologies. It dives into different
I
like trees, Tik Tok, dogs, and everything in between with experts in the field.
topics
CR: More and more people are becoming
interested in dietetics as a profession. Do
you have any advice for students entering
the Dietetics Program at UNF?
CR: What has challenged you most during
your time in the UNF Dietetics Program?
if the field is for you or not!
CR: The theme for NutriNews this month is Sports
Nutrition. Do you participate in any athletic
activities? If so, do you have a go-to snack to fuel
your body beforehand?
CR: Do you have a favorite club or volunteer
activity in relationship with UNF? If so, what is it,
and why do you enjoy it?
CR: There are 100 directions you can go in the field of
dietetics. What is your ideal career upon completing
your education?
makes such an enormous impact on their lives.
or work for a grocery store helping select products. I am
science
to any area that will bring me joy.
open
CR: Are there any quotes or mantras that you try to
live by that you would like to share?
CR: When you have the time, what is your
favorite thing to do outside of school?
craft.
Rapid-Fire Questions!
Favorite food:
Favorite book:
12

13

14
A N I N T E R V I E W W I T H P R O F E S S O R S N Y D E R
B Y : A N N A W A T E R M A N
Professor Snyder has been a dietitian for 18 years and started out as a clinical dietitian in a hospital.
Fitness has always been her love as she grew up as a dancer and eventually became a group fitness
instructor and trainer. After switching from exercise science to nutrition, she graduated and started
working as a clinical dietitian then at a treatment facility for eating disorders here in Jacksonville. While
working in the treatment facility, she built her private practice with Dr. Ross where she specialized in
eating disorders and sports nutrition which led to a sub-specialty of working with athletes with eating
disorders.
Professor Snyder started at UNF in 2010 as an adjunct and became a full-time professor in 2013. She
currently teaches Nutrition and Fitness and Nutrition Counseling. She also administers the performance
nutrition team talks for all the UNF athletic teams.
In addition, Professor Snyder is pursuing her doctorate in clinical nutrition right here at UNF! Be on the
lookout to participate in her research to complete her doctorate degree and read on to learn more about
this wonderful and inspiring lady.
Anna Waterman: What drew you to pursue a
career in dietetics?
Professor Snyder: Well, it was kind of from two
different angles. My dad was a football coach, so I
grew up with it from that aspect. My mother also
had cancer when I was young, so my dad was very
into nutrition from a preventative standpoint. But I
never knew you could make that a career, so I
actually started out at the University of Florida for
exercise science. Then I wanted to pursue athletic
training because that’s what I saw with my dad, but
once I discovered that you could have a career in
nutrition and it not just be a hobby, I made that
switch and I’ve never ever once regretted being a
dietitian.
Anna Waterman: What is your favorite part
about being a faculty member at UNF?
Professor Snyder: Working with the students and
getting to interact with them. Seeing where they're
coming from and what their goals are. I learn just as
much from them as they do from me. Being a faculty
member, you stay in the loop of all the different
research in a lot of different areas. Now, I have a
better and broader overview of what’s going on in
the profession versus just my area of practice.

15
Anna Waterman: What brought you to
specializing in eating disorders?
Anna Waterman: This month’s issue is all about
eating for performance. Given your background,
what are your thoughts on the subject?
Professor Snyder: I knew about eating disorders
through sports; I did not know all of the
psychological pieces to it. I knew what was in our
nutrition textbooks and that was about it. Even in
Grad school, I did my seminar on eating disorders,
but now looking back I had no idea what I was
talking about. But I had moved away and wanted to
come home to Jacksonville and the position at the
treatment center was the only position that was
open so I was like “okay, I can do this.” And that was
a complete eye-opener! It probably took me three
years of working with a therapist to really
understand all the pieces that go behind working
with someone with an eating disorder, mental
health, and/or substance abuse. Then I grew from
there and that became my niche because there
were very few dietitians in the city who had that
experience.
Anna Waterman: How do you guide the UNF
athletes toward eating for performance?
Professor Snyder: I do a group team talk on eating
for performance and then I try to educate the
coaches. Because of my background working with
eating disorders, I’ve spent a lot of time working with
the administration and the coaches to really hone in
on identifying athletes at risk. I love being able to do
that, it’s my favorite thing to do.
Professor Snyder: Eating for performance is
completely different than talking about eating for
general health or eating for weight loss. What we
consider sport performance foods or eating for
sports performance might not always come across
as the healthiest. For example, if I had apple in one
hand and applesauce in the other hand, from a
health standpoint, we would say the apples are the
best option. However, for an athlete getting ready to
run, that might not be the best option as it could
cause GI issues and so forth. So, usually that
applesauce is the best option for them. When you
look at sports nutrition, the foods that we might
deem healthy for the general population might not
always come into play in the sport performance
world. However, overall, we are still looking to fruits
and vegetables to decrease inflammation and
higher fiber diets when they're not in practice or
game. But overall, athletes don’t need a completely
separate diet than the general population. They may
need more calories and maybe a little bit more
protein depending on what their mission is.
Anna Waterman: If the coaches think an athlete
is presenting with an eating disorder, would
they refer them to you?
Professor Snyder: They will actually refer them to the counseling
center on campus because we have a team on campus. There's a
dietitian there, Liz, at the counseling Center who specializes in
eating disorders as well. They would have access to a therapist, a
nurse practitioner, and a dietitian who all have experience with
eating disorders so that would be the first route. If that is not an
option and they need to go into the community, then they may
get my opinion on where the student should go. I would love to
get to a point where I could split my time between being on
faculty at UNF and in private practice.

16
Anna Waterman: When addressing nutrition
with athletes, how do you steer the
conversation away from weight loss?
Professor Snyder: When we talk about eating
performance, it has absolutely nothing to do with
weight loss or weight gain. For instance, when I talk
to the UNF athletes, they're either starting their
season or they're already in their season so it would
be really inappropriate for me to talk about weight
loss at that time. If we talk about anything like that,
it would be in the offseason and it would vary greatly
depending on the athlete. If we are talking for
general health and someone wants to lose weight, it
is really important to dispel myths. For example, you
have to eat. We don’t want to not eat all day and
then go take a spin class. Really dispelling those
myths, “yes you have to eat, or you are going to pass
out in class.” The other myth I often see is exercising
during a fasted state which is really popular because
of intermittent fasting. And studies have shown that,
yes, it increases fat oxidation however performance
is going to suffer. So, what are your goals? If you're
trying to lose weight, maybe it's okay that your
performance suffers a little. Maybe you can't go as
fast on the elliptical or the treadmill. However, if
you're a soccer player and you have a tournament,
fasting will hinder your performance. So, you have to
know the person you're working with.
Anna Waterman: In the field of dietetics or in
your private practice, what do you feel has
been a big challenge that you have had to
overcome?
Professor Snyder: The biggest challenge when I was
in private practice was working with insurance
companies and getting reimbursed. From a
professional standpoint, that's probably one of our
weakest aspects for private practice dietitians. Not a
lot of insurance companies have dieticians in private
practice on their panels. For some of our clients, they
would pay us then we would give them a receipt to
submit to the insurance company, and sometimes
insurance would pay, and other times they would
not. The founder of the private practice I worked in,
Marilyn, and I developed an intensive outpatient
program for eating disorders which was a fiasco with
insurance as well. So, I would say payment for
coverage is the biggest hinder that I felt within the
practice. The other aspect that I see is our battle
with all the social media influencers out. I think we
weren’t out in front of it, so now we’re trying to play
catch-up as the experts. So those are probably the
two biggest things I see as challenges for dietitians.

17
Anna Waterman: How do you feel insurance
reimbursement impacts clients seeking
nutrition care?
Professor Snyder: Well, most insurance companies
would not pay for nutrition therapy for eating
disorders. I would have parents spending their life
savings, so my heart really went out. There were
times I did pro-bono work for people too because I
just felt so bad and there was nowhere else for them
to go. So, I think if they had more access, and it was a
covered benefit that more people would seek care
and be treated. For example, Tri-Care is military
insurance and it does not cover eating disorder
benefits. They have to see the dietitian that works at
the VA or wherever the insurance covers and if they
don’t specialize in eating disorders, “then that’s just
too bad, that’s whom they have to see.” It’s a big
issue for a lot of people.
Anna Waterman: What advice do you have
for students pursuing a degree in dietetics?
Professor Snyder: I would say to keep an open mind
and don't feel like you have to know exactly where
you want to go the day graduate. Your career will
evolve and change, and your interests will change,
and you might end up somewhere where you never
thought you would. And I’ll speak to that because I
was like “I’ll never work in clinical; I'm never doing
that.” But I am so glad that I have that background.
And I never thought I’d work in eating disorders, I
never thought I would work in a treatment center
and work with mental health and substance abuse.
And I did not go straight from my undergrad into
the internship, I worked for a year and a half. So,
when I'm talking to students, I'm like “do not freak
out if you don't match, or if you're trying to decide
what to do because it will all work out in the end.”
Always tell students, “If you don't get your first
choice, it doesn’t matter. As long as you get your RD,
it doesn’t matter.”

18
Eating for an athlete vs.
a non-athlete
An amazing fact about the human body is that
every single body is unique and requires different
levels of vitamins, protein, carbohydrates, fats, and
minerals. Even if two people ate exactly the same
and moved exactly the same, their bodies
would still be different! It makes sense then that
an athlete would have different nutritional
requirements than a non-athlete. While athletes
and non-athletes will have some similar
recommendations, there will also be variations
between the two groups.
For athletes, proper nutrition is very important to
fuel them through workouts, training, and
recovery. Carbohydrates are especially important
for athletes, and carbohydrate needs can vary from
5-7 grams per kilogram of body weight to 8-12
grams per kilogram of body weight, depending on
the kind of exercise.1 For non-athletes, 45-65% of
daily calories should come from carbohydrates.1
For both groups, carbohydrates should make up
the majority of caloric intake. Adequate protein
consumption and timing is critical for athletes as
well.
Athletes require more protein in a day than the
average person. Athletes should consume
anywhere from 1.2-2.0 grams per kilogram of body
weight, depending on the type of exercise.2 For
example, strength and power athletes are usually
recommended to eat higher amounts of protein
than endurance athletes.2 The timing of protein
consumption is also important for athletes. It is
best spread throughout every 3-5 hours of the day,
including immediately before or 0-2 hours postexercise.2
Non-athletes should get anywhere from
10-35% of calories from protein, with the general
recommendation being around 0.8-1.0 grams per
kilogram of body weight.2 The timing of protein
intake is not as important for the non-athlete.
As far as fat needs are concerned, athletes and
non-athletes share the same recommendation of
20-35% of calories from fat.2
B Y : H A L E Y B R O C K

19
It is important to note that for both
athletes and non-athletes, food is
both fuel and fun. Food choices
should be enjoyable and personalized
for each individual. The diet of both
athletes and non-athletes should
contain foods from all major food
groups to ensure proper variety.
There is no one size fits all for healthy
eating!
Sources:
1. Vitale K, Getzin A. Nutrition and Supplement Update for the Endurance Athlete:
Review and Recommendations. Nutrients. 2019; 11(6):1289.
https://doi.org/10.3390/nu11061289
2. Ray, T. and Fowler, R., 2004. Current Issues in Sports Nutrition in
Athletes. Southern Medical Journal, 97(9), pp.863-866

20
INTERNATIONAL
HOLOCAUST
Rememberance
Day
January 27th, 2022

21
The Lunch Box: Post
Workout Snacks
by: Paige Courtier
Chocolate Berry Protein Smoothie
English Muffin with Lox
INGREDIENTS
INGREDIENTS
1 serving protein powder (any flavor)
English muffin
1 cup frozen strawberries
Cream cheese
1/3 cup frozen blueberries
Smoked salmon
1 small banana
Thinly sliced red onion
1 TBS chia seed
Everything bagel seasoning to top
1 TBS cacao nibs
1.5 cup milk of choice

Reference:
1. Thomas DT, Erdman KA, Burke LM. Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine:
Nutrition and Athletic Performance. J Acad Nutr Diet. 2016;116(3):501-528. doi:10.1016/j.jand.2015.12.006
22
Fuel Your Body to Fuel Performance
Monthly Hacks
By: Melissa Brennan, M.S.
Both sport and workout performance can be enhanced through pursing adequate nutrition and
well-chosen nutrition strategies.1 The Academy of Nutrition and Dietetics, Dietitians of Canada,
and the American College of Sports Medicine released a joint position paper in 2016 that
outlined their evidenced-based findings and recommendations for nutrition factors that have
been shown to influence athletic performance. Before diving into those recommendations, it is
important to note that athletes and non-athletes both require individualized nutrition based on
preferences, culture, disease states, genetics, age, gender, and type, frequency, and duration
of activity or sport performed, amongst other variables. Therefore, consulting with a dietitian is
important to determine the best nutrition strategies for each unique individual. Here are a few
tips for increasing performance, whether it be for workouts or for sport, through nutrition:
· You know your body and its cues the best. Adequately nourishing your body with foods and
beverages that make you feel satisfied and able to work out, play, or compete in sports is
most important. Each individual is different, so needs will differ per individual, as well as foods
and beverages tolerated before, during, and after activity. In order to perform the best, your
body needs adequate energy availability.
· As there are a wide variety of sports, different macronutrient goals are recommended with
each sport based off of the metabolic needs of the individual. However, in general,
carbohydrate intake can be prioritized prior to, during, and in the recovery phase from a
workout or sport in order to increase performance. Furthermore, as long as total fuel needs
are provided throughout the day, intake can be guided by convince and individual choices.
The timing, amount, and type of carbohydrate-rich foods and beverages should be suited to
the needs and preferences of the individual.
· Consuming high-quality protein, whether from plant or animal sources throughout the day
and post-physical activity with meals and snacks can help recovery and future performance.
Additionally, energy intake from fat sources is important for overall health and performance
goals.
· Proper hydration can go a long way in keeping performance optimal. Prioritizing proper
hydration to avoid dehydration or hypo-hydration is another important tip for increasing
exercise performance. Consuming fluids before and during exercise can help address sweat
losses and assist with thermoregulation to prevent overheating.
· Ergogenic aids like sports drinks, protein bars, and supplements should be consumed with
caution. Quality amongst these ergogenic aids and supplements can be variable and the
supplement itself may not be necessary. Aiming to reach nutrition goals through consuming
nutrition-dense foods can help performance by supplying the body with the vitamins and
minerals it needs to preform optimally. However, as stated before, every individual situation is
different and consulting
with a dietitian can help you decide how to meet your health and performance goals.

23

RESEARCH ROUNDUP:
DR. HATLE
By: Laura Rogers
This month, NutriNews is proud to present our newest article featuring the current research
being done at the University of North Florida. Dr. John Hatle of the Biology Department
has bragging rights as the first professor to be highlighted. Dr. Hatle not only teaches
Physiology, Anatomy and Physiology 2, and General Biology 3, he also conducts research
with grasshoppers. You read that correctly; grasshoppers are the biomedical models used in
his research on the physiology of aging and reproduction in invertebrates. To explore
further, I had the privilege of interviewing Dr. Hatle:
What is the connection between lifespan and nutrition?
Dr. Hatle states that it was well known that calorie restriction affects lifespan.
Throughout the 1980s and into the early 2000s, it was widely accepted that the
number of calories alone had a lifespan effect. In the 2010s, several studies provided
substantial evidence that protein restriction, rather than the number of calories,
extends lifespan. This means that animals can eat as many calories as they want and
still have a long lifespan.
What effect does the protein alteration have on the grasshoppers, and what is the
overall goal of the study?
Dr. Hatle explains that protein restriction has a negative effect on an animal's ability
to reproduce. "That is what mediates the reproduction longevity … if you reduce
reproduction in an animal, you extend their lifespan." This means that an animal's
vitality directly correlates with reproduction; a lowered ability to reproduce equates
to a longer lifespan.
Overall, the study's goal is a deeper understanding of how aging occurs and its
eventual implications for healthcare. Right now, Dr. Hatle and his team are
exploring not only the quantity but also the quality of the protein administered to
the grasshoppers. The quality to be achieved involves developing a diet in which a
specific amino acid composition can be balanced according to what is best suited for
the invertebrates. The idea behind this component is that a particular species may
have an amino acid balance specifically suited to them. When consuming protein
that is unbalanced for a particular amino acid, the animal will eat until they get
enough of that limiting amino acid, resulting in overconsumption of the other
amino acids. Dr. Hatle states that "people tend to think that amino acids are
innocuous, but they are absolutely not. The branched-chain amino acids stimulate
growth inside cells which can cause damage."
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Why grasshoppers?
The grasshoppers here in Florida are big, slow,
abundant, and easy to use. The research is centered
around the availability of grasshoppers in the
summer (April and May). Dr. Hatle and his research
students source hundreds of invertebrates to be
studied throughout their lifespan. Not only are they
widely available, cheap subjects, but these
grasshoppers have also "proven to be an excellent
model system for studying the organismal physiology
underlying longevity." Also, since the grasshoppers
are so large, many blood samples can be collected
from them repeatedly. Blood can be taken twice a
week for the entirety of their lifespan, which proves
beneficial when studying longevity.
What parameters do you measure in your research?
Ideally, the lifespan would be the favored parameter
to measure, but the experiments involved can take a
lot of time and dedication. Therefore, reproductive
timing and the number of eggs produced by the
grasshoppers are measured instead. Also, an
important parameter to measure is the protein found
in blood samples. Unlike vertebrates, insects can
efficiently store protein, which is useful for both the
tiny herbivores and researchers. Through these
samples, protein damage can be studied in
correlation with lifespan and aging.
The amount of research being done on campus right
under our noses is remarkable. Getting to speak with
Dr. Hatle about his work was a wonderful experience.
We will all have to patiently wait while he and his
teamwork to find a way to increase longevity without
decreasing reproduction.
More information about Dr. Hatle's research can be found at the following UNF
website: https://www.unf.edu/coas/biology/faculty/Research/Aging.aspx

30

Meet The Staff
Anna Waterman
Editor in Chief
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Melissa Brennan, M.S.
Head Writer
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