Becci Twombley

LA Angels Team Dietitian

Becci Twombley has over 15 years of experience coaching athletes in nutrition, which includes her role as the Team Sports Dietitian for the LA Angels and Lakers. She has also consulted in the WNBA and NHL. Becci worked previously as the Director of Sports Nutrition at both the University of Southern California and UCLA. She is also a founding Board Member of the Collegiate and Professional Sports Dietitians Association. She has a BS in Kinesiology from Pepperdine, where she was a 4 year member of the varsity volleyball team, and has her RD from Cal Poly Pomona.

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Lessons

1. Introduction

Becci Twombley is a sports dietitian for the LA Angels. She has worked as a dietitian for two power 5 schools, in the NHL, the WNBA, the NBA, and the MLB. In this lesson, Becci gives an overview of her work.

2. Importance of Energy Balance

How much food do we need to eat? And when do we need to eat it? Energy balance is very individual, but once you figure it out, you will really start to see an increase in your energy. In this lesson, Becci discusses under fueling vs. over fueling.

3. Understanding Weight & Performance

Understanding your weight and how it affects your sport is foundational to your performance. In this lesson, Becci discusses how to find this foundation.

4. How often should you eat?

In this lesson, Becci covers energy needs and how to figure out how often you should eat.

5. Reading Food Labels

In this lesson, Becci takes you through how to read a food label in order to figure out the breakdowns of your foods and the portion size you may need.

6. High Activity vs. Low Activity Fueling

Based on your current activity level, your food intake should change. In this lesson, Becci explains how to adjust your food intake based on the activity level of that specific day.

7. Hydration

Water is an incredibly powerful molecule. Water affects every cell in our body. In this lesson, Becci explains the importance of water, as well as how to keep your hydration level optimal.

8. Hydration - How Much?

In this lesson, Becci explains how much water you need throughout the day. She also discusses the best ways to avoid dehydration, and the best ways to correct it if you do become dehydrated.

9. Hydration - Electrolytes

Electrolytes support important physiologic functions. The primary one is fluid regulation. As we sweat, we lose electrolytes, and it becomes important to replace these electrolytes. In this lesson, Becci explains how to keep your electrolyte levels balanced.

10. Energy Systems - Carbs

In this lesson, Becci introduces energy systems. She specifically dives into carbohydrates and explains how carbs work in our body.

11. Carbs - How Much?

In this lesson, Becci gets into how many carbs you need on a daily basis, and how to use carbs to fuel your performance.

12. Carbs - Simple vs Complex

In this lesson, Becci explains the difference between simple and complex carbs and how to use both for different needs.

13. Proteins - What do they do?

14. Proteins - Powder vs. Food

In this lesson, Becci explains how to choose a protein powder that will work for you depending on your needs.

15. Fats - Saturated vs. Unsaturated

In this lesson, Becci breaks down the difference between saturated and unsaturated fats, and how to use fats to fuel your body.

16. Fruits and Veggies - Your Body Requires It

In this lesson, Becci discusses the importance of fruits and veggies. Fruits and veggies are crucial to making the recovery process faster and more efficient.

17. Colors and their benefits

In this lesson, Becci explains the importance of having diverse colors on your plate, and what different colored foods can do for you.

18. Fruits and Veggies - How much do you need?

How many servings of fruits and vegetables do we need? In this lesson, Becci explains how many servings of fruits and veggies you need on a daily basis.

19. Snacks - purpose and plan

Snacks are a great way to keep you fueled throughout the day. In this lesson, Becci teaches you how to build a snack for your needs, and gives you some ideas for snacks depending on the situation.

20. Using food with Intention

In this lesson, Becci discusses the importance of consistency in your diet, whether you are an elite athlete or a weekend warrior.

21. Diet culture vs. fueling for performance

There’s no way to talk about food without talking about feelings. In this lesson, Becci encourages you to look at the functionality of your body and what it can do for you.

22. Define your intention

In this lesson, Becci discusses the importance of defining your intention and what you are fueling yourself for.

23. Sacrifice

As an athlete, it is important to understand sacrifice. It is no different with your diet. With a performance diet, you need to have objective performance goals, and to fuel for those goals.

24. Conclusion

In this lesson, Becci wraps up her teachings and gives a summary of the main points of her course.

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