Food=Fuel What to eat before, during, and after exercise. November 19, 2014 Kate Patton, MEd, RD, CSSD

Transcription

1 Food=Fuel What to eat before, during, and after exercise November 19, 2014 Kate Patton, MEd, RD, CSSD

2 Objectives Explain why and how food=fuel Based your physical activity level, identify if you need to eat: Before, during, and after exercise Determine the best meals, snacks, and fluids to consume before, during, and after exercise

3 Why is what you eat important? Essential to - Overall health - Maintain body weight - Consistent energy Inadequate energy intake can cause - Decreased muscle mass - Menstrual dysfunction - Loss or failure to gain bone density - Increased risk of injury, fatigue, illness - Prolonged recovery

4 How food=fuel Calories=fuel Carbohydrate-4 calories/gram (g) Most efficient fuel source Stored in your muscles Protein-4 calories/g Rarely used as fuel during exercise Fat-9 calories/g Used for fuel during exercise

5 Eating before exercise Morning exercise - <60 minutes exercise Good idea to eat or drink something Not absolutely necessary - >60 minutes exercise Choose small quick digesting meal Toast & peanut butter Cereal & milk Yogurt Fruit smoothie Granola bar

6 Eating before exercise Afternoon/evening exercise hours before choose Moderate carbohydrate & protein, lower fat, fiber Turkey sandwich + veg + fruit + yogurt 1 cup vegetable soup + whole wheat crackers + Greek yogurt + fruit Low-fat cottage cheese + fruit + veggies + trail mix

7 Eating before exercise minutes prior to exercise - Extra burst of fuel to maintain energy, reduce exercise induced breakdown of muscle protein calories 15-45g carb, 5-15g protein, 1-7g fat

8 Eating before exercise Endurance exercise >60 minutes More carbohydrate, less protein 3g carb:1g protein Trail mix- ½ cup Cheerios, 2Tbsp raisins and almonds PBJ or PBB Energy bar Latte + 3 graham cracker squares

9 Eating before exercise Strength exercise - Carbohydrate & protein - 2g carb:1g protein 6 oz plain Greek yogurt, 1 cup berries, ¼ cup cereal 6 oz reg yogurt, ½ cup blueberries 1 apple & 1 hard boiled egg Cardio for weight loss - Optional

10

11 Eating/drinking during exercise Goal-replace fluid losses and maintain energy levels Find proper mix and timing of fluids, carbohydrate, and electrolytes - Too little fluid or too much carbohydrate can result in cramps, GI distress - Dehydration causes: Fatigue, impaired performance Practice fueling and drinking during exercise - Calculate your sweat rate

12 Eating during exercise Exercise <60 minutes - Water ounces (oz) every minutes Exercise >60 minutes Endurance athletes & start and stop exercise 30-60g carbohydrate per hour 16-32oz sports drink per hour 1 gel + water + sips of sports drinks

13 Eating after exercise REHYDRATE - Replace each pound of fluid lost with 16-24oz - Water and/or sports drink RECOVER - Aim to eat at least snack or meal within minutes Carbohydrate Replace muscle glycogen Protein Repair/rebuild muscle fibers, protein synthesis

14 Eating after exercise Recovery g carb/kg 150lbs=68.2kg (34-102g carb) 200lbs=90.9kg (45-136g carb) - Carb to protein in a 3 to 1 ratio Endurance exercise If >90 minutes-1.5g/kg Strength training 20 g protein to optimize protein synthesis

15 Eating after exercise Recovery snack - 8oz low-fat chocolate milk 24g carb, 8g pro - 6oz plain Greek yogurt + ¼ cup granola + medium banana 54g carb, 18g pro - 7 whole wheat crackers + 1 ounce cheese stick 24g carb, 8g protein Recovery snacks - Smoothie-1 cup strawberries, ½ banana, ¼ cup oats, 1Tbsp honey, 1 scoop protein powder + water 60g carb, 20g

16 Eating after exercise Breakfast - 1 cup oatmeal, ½ banana, 4 walnuts, 1 Tbsp PB & 1Tbsp ground flaxseed, 1 cup milk - 2 eggs +/- veg, 2Tbsp avocado, whole wheat English muffin, ½ grapefruit - 1 egg, 1 ounce turkey sausage, corn or WW tortilla, 1 cup berries Dinner - 1 cup rice, pasta, quinoa=45 grams carb - 3 ounces lean meat, poultry, fish=21g pro - 1 cup cooked veg=10g carb (fiber) - 1 fruit=15g carb - 1 cup milk=12g carb, 8g protein

17

18

19

20 Energy bars Convenient Choose the right one - High carb, low fat - Equal carb, protein, fat - High protein Watch out for fiber, sugar alcohol Make your own!

21 Safe, effective supplements $84 billion in sales in ,000 supplements on the market Dietary supplements are regulated by Dietary Supplement Health and Education Act, BUT - Does not ensure safety, effectiveness, or quality of dietary supplements

22 Safe, effective supplements Energy drinks=energy??? 5 Hour Energy ( )-92 adverse events Monster ( )-40 adverse events Rockstar ( )-13 adverse events

23 Safe, effective supplements Chocolate milk Protein powder Creatine Beta alanine Betaine HMB 20oz 1% milk-20g protein Calories Essential amino acids 8.8g 9g Leucine 2.3g 2.3g Branch chain amino acids 4.75g 4.5g ~1 scoop whey protein

24 Safe, effective supplements Choose certified as safe products - NSFsport.com - Informed-Choice.org

25 Summary Choosing balanced meals and snacks throughout the day can optimize your energy during exercise/performance Experiment to know what works best Plan ahead

26