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Fuel & Refuel Nutrition for Optimal Exercise Performance
Brooke BlissNutrition Consultant
BSc Nutrition & Dietetics
Overview
Nutrition Basics
Fuel & Refuel Carbohydrates Protein Fats
Sample Meal Plan
Your body’s needs
Nutrition Basics
The essential nutrients you must consume in your daily diet:
Macronutrients: CHO: 45-65% of calories Protein: 20-35% of calories Fat: 10-35% of calories
Micronutrients: vitamins, minerals, & water
How can nutrition impact exercise?
Improve exercise performance
Decrease recovery time from intense exercise
Prevent injuries caused by fatigue
Provide fuel during high intensity exercise
Control/maintain weight
Reduce your risk of many chronic disease (e.g. diabetes, cardiovascular diseases, hypertension, obesity, osteoporosis, some cancers)
Fueling & Refueling your workoutCarbohydrates, Fats, Protein
Primary Sources of Fuel
During exercise, carbohydrates and fat are your primary sources of fuel
Depletion of each depends on: Contents of meal consumed before exercise Energy consuming during exercise Your fitness level Type, duration, and intensity of exercise
Endurance training causes your body to use fat as the primary source of fuel
Exercise stimulates…
A rise in blood levels leading to the breakdown of stored fat and carbohydrates to be made available as energy for working muscles
The body’s carbohydrate reserves are very limited in comparison to fat and protein
Carbohydrate stores will be used up first during exercise…
Carbohydrates as Fuel
Primary source of fuel during exercise
Your body uses carbs from outside sources (diet) and body stores (glycogen) during exercise
Goal of pre-exercise meal: promote glycogen synthesis/storage, give the body glucose (energy), and minimize fatigue
Consuming CHO during exercise? Normalize blood sugars
Usually eat 2-4 hours before exercise – meal should contain ~150-300g CHO
Glycogen
“Carbohydrate stores” in the body
Stores are very limited
Reserves are smaller than protein and fat stores
Stores are located in the liver and muscle
Pre Exercise Carbs
Complex carbohydrates are BEST – this is because they also contain many other nutritional benefits
Should choose a meal that is small & easy to digest
Avoid food with a lot of fibre, fat, & carbonation (GI distress)
Choose low glycemic index foods
Examples: Vegetables & fruit Whole grains Beans & Legumes
Low Glycemic Index Foods
Yogurt
Banana
Hummus
Nuts
Lentils
Beans
Apples
Grapefruit
Tomato soup
Oatmeal
Carbohydrates During Exercise
Exercising >60 minutes? May need to consider a sports drink or external
source of carbohydrate You may experience fatigue due to a drop in
blood glucose/depleted CHO stores Providing additional CHO will help reduce
fatigue and allow you to keep performing During this time it is best to choose SIMPLE
sugars – Absorb rapidly and give you a quick boost!
Carbohydrates to Refuel
Carbohydrates are extremely important to replenish your muscle glycogen, strengthen & repair muscle tissue
Amount of CHO eaten after varies based on when you will be performing physical activity next
How quickly your body replaces muscle glycogen depends on how much has been depleted (length of workout and intensity)
More active you are = more CHO needed in your diet
Brooke’s Carb Breakdown
#1 Carbs: THE BEST SOURCE OF FUEL Not processed – Could be found in the garden! Best quality for the quantity High in fiber which will stop you from over-eating E.g. Sweet potatoes, berries, apples, beans, vegetables
#2 Carbs: Healthy but processed Still fairly easy to control yourself from over-eating E.g. whole-wheat bread, whole wheat pasta, tortillas, etc.
#3 Carbs: Avoid this type of carbohydrate Causes poor portion control and overindulgence E.g. white pasta, white breads, chips, cookies
Protein as a fuel
Protein is not a primary source of fuel during exercise
Protein is best to be consumed AFTER your workout! (esp. after resistance training)
Plays a role in muscle development and muscle repair
Fat as fuel
Primary source of fuel during REST & endurance exercise
Recommended 20-35% cals from fat for athletes
More fit = better at utilizing fat as an energy source
“Fat-free” is not always the best food choice!!!
Fat is important for the body as it: makes up cell membranes, part of the brain and spinal cord tissue, cushions body parts and organs, & keeps skin soft – we could not survive without fat!
Fat as fuel
It is better to steer clear of high fat foods pre-workout as they tend to cause stomach upset and lead to poor performance
Fat utilized as energy comes from adipose tissue storage, muscle fat, blood, and dietary fats
Choose Good Fats
“GOOD”: Monounsaturated fats Polyunsaturated fats: contain omega-3 and omega-6 fats
“BAD”: Trans fats: made from liquid oil then converted into a solid
form Saturated fats: unhealthy fat found naturally in foods (e.g.
fatty cuts of meat, high fat cheese, high fat milk etc.)
Choose good fats:
Avocado
Nuts
Seeds
Fish (omega-3 fatty acids)
Unsat vegetable oils
But what about coconut oil?
92% saturated fat in comparison to olive oil with 15% saturated fat
BUT coconut oil contains smaller triglyceride chains than other oils which allow for easier transportation to the liver
Due to this, these fats are directly burned off as fuel leading to less fat stored and deposited within body tissues
READ the label!
Don’t go for the FAT FREE. Generally, foods claimed as “fat-free” have replaced the fat with added REFINED sugars
Refined sugars are the simple carbohydrates (#3 CHO) that lead to a elevation in blood sugar (energy) followed by a drastic drop in BG leading to overeating and hunger.
READ the label!
“Fat-Free” = less than 0.5g fat per serving
Low fat: 3g or less fat per serving
Reduced or less fat: at least 25% less fat as compared to a standard serving
Light: 1/3 fewer calories or 50% less fat as compared with a standard serving size
**Be cautious. Food companies have the ability to classify their own “serving size”. It may seem low in fat but their serving size may be VERY small**
Yoplait “Fat-Free” Yogurt
Yoplait “Fat Free” Yogurt
• The second ingredient is SUGAR
• Artificial coloring
• Tricalcium phosphate: a food additive to prevent caking
• HFCS: this is a predominant sweetener found in many commercially sweetened foods• Manufactured the
starch in corn to taste sweet (it is very low cost for manufacturers)
• AVOID IT
Make sure you are HYDRATED! Always consume fluids before, during and
after your workout
Hydration will help to optimize your performance
Water acts as your body’s cooling system ensure hydration to avoid your body rising to dangerous temperatures
During your workout consume ½-1 cup of water every 15-20 minutes
Consume 2-3 cups of water for every pound of weight lost during exercise
Sample Meal PlanBreakfast: ¾ cup Oatmeal¼ cup Blueberries1 tsp Cinnamon1 cup skim milk1 cup Green teaAM Snack:1/3 cup yogurt¼ cup raw almonds
Lunch:½ cup tuna1/3 cup chopped lettuce½ avocado1 whole wheat tortilla1 cup skim milk
Afternoon Snack:1/3 cup sliced cucumber1/3 cup baby carrots3 tbsp. greek yogurt tzatziki dip
Dinner: 75g skinless chicken breast½ sweet potato (add cinnamon for flavor!)½ cup green peas1 cup skim milk
*Ensure you drink water throughout the day* Recommendation of ~2.7 L/day or more
Remember:
Your body’s needs will change as you become more active: muscle mass/fat free mass = resting metabolic rate Need to find the happy medium between eating and
exercising Carbohydrates are extremely important to active
individuals! Increasingly active = need to increase your caloric intake
Calculating your energy needs
Males: EER= 662 - (9.53 x age [years]) + PA x (15.91 x weight [kg] + 539.6 x height [m])
PA = 1.0 (sedentary), 1.11 (low active), 1.25 (active), 1.48 (very)
Females: EER= 354 – (6.91 x age [years]) + PA x (9.36 x weight [kg] + 726 x height [m]}
PA = 1.0 (sedentary), 1.12 (low active), 1.27 (active), 1.45 (very)
www.ateaspoonofbliss.com
Check out my personal website for food facts, nutrition information, and for my own personal
recipes!
Thank-you!