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Samantha DeMello, RD, LD
Nutrition in Motion, LLC
Fueling for Activity
Objectives
Review benefits of exercise
Learn importance of time versus intensity
What you burn during exercise
How to determine fuel needs with exercise
When/what
How to hydrate
Water versus sports drinks
Protein supplements
Benefits of Exercise
Mental
Reduces depression, anger, tension, stress
Boosts confidence
Feel good endorphins (seratonin)
Physical
Increases muscle mass and lung capacity
Balance/Coordination
Lab values
Improves blood pressure, cholesterol, triglycerides,
blood sugar control, weight control, metabolism health
Cortisol levels
Time versus Intensity
The harder you work, the more energy you burn
Lower intensity = longer duration
High intensity = shorter duration
Changes how you need to fuel before and after
exercise
Low intensity = no dietary changes needed
High intensity = may need to pre-load, recovery fuel
needed
Variations of Exercise
Low intensity exercise
Mild increase in heart rate and breathing
Able to hold a conversation
Able to maintain same pace for long duration with little
fatigue
Walking, flat path bike ride, yoga, Pilates, trail walk,
some aerobics programs, mild resistance training
Variations of Exercise
High intensity exercise
Rapid heart rate
Labored breath (unable to hold conversation)
Can maintain steady state pace depending on
endurance, intervals require breaks between sets
Running, bike ride with hills, hiking, lap swimming,
quick progression strength training, interval training
(HIIT), tabata routines
Intervals rotate between high intensity exercises
with short rest periods in between, i.e. sprints
What is our primary fuel source during
exercise?
A. Protein
B. Fat
C. Carbs
D. A and B
Carbohydrate Containing Foods
Fruits (bananas, apples, kiwi, berries, citrus,
peaches, pears, etc.),
Beans and legumes (black beans, lentils, kidney
beans, split peas, chickpeas, etc.)
Starchy vegetables (sweet corn, peas, winter squash,
potatoes)
Grains (bread, rice, pasta, tortillas, oatmeal, quinoa)
Dairy (yogurt, milk),
Fuel: What and When to Eat?
9
Your body will always burn
the carbohydrates (glucose)
in your blood prior to burning
stored fat
• Eating 3-4 hours before a
workout allows most of those
carbs to already be used
When to Fuel
Before exercise:
To burn the most fat, go in with less fuel
First thing in the morning = eat nothing
Fail half way? Add in a small serving of fat with a small
portion of carb. Ex: ½ a fruit with 8 cashews or 12
almonds, or ½ a lara bar, etc.
Later in the day, have a balanced meal 3-4 hours before
(lean protein, healthy carbs, healthy fat)
Very hungry before? Do same as above, option to omit
the carb serving.
When to Fuel
During exercise:
Most exercise will not require fuel during unless
over 1 hour of moderate/high intensity
1-2 hours duration = 30-60g or carb per hour
depending on intensity
Bananas, dried fruit, gel packs, sports drinks, etc.
True or False?
After working out, you want to
make sure you get in extra
protein to heal muscles.
False
To repair muscles after exercise, you want
a balance of a little protein PLUS healthy
carbs.
The Role of Carbs
When we exercise, we deplete glycogen (stored carbohydrates in muscle)
Carbs restore glycogen and feed muscle
If glycogen is low, recovery and muscle building are slowed down Existing muscle will be broken down in place of carbs
Protein can be turned into glucose for fuel
Carb fuels muscle (energy), protein repairs damaged muscle
Post Workout Snacks
Peanut butter on banana/apple
Eggs and 100% WW toast
6 oz yogurt and 2 tbsp almonds
1 glass low fat milk and 1 cup fruit
1 Lara bar or 1 KIND bar plus 1 cup fruit
Hummus and 100% whole wheat pita with 1 HB egg
1 cup grapes plus 1 cheese stick (1oz)
1 cup fruit and 2-4 tbsp nuts
Protein shake made with 1 cup fruit
Post Workout Meals Stir fry chicken(3-5 oz) , veggies, ½-1 cup
brown rice
Waldorf chicken salad on oat bran
pita bread
Turkey meatloaf with ½-1 cup sweet potato and veggies
Roasted chicken and ½ -1 cup red potatoes with veggies in olive oil
Chili with black beans, sweet potatoes, and veggies (1 ½ cups)
Grilled salmon and asparagus with ½-1 cup quinoa
Fish tacos with 2 corn tortillas, black bean salsa, and veggies
Hydration
Which of the following situations would require
a sports drink versus water?
A. 90 minute bikram yoga (105 degrees) class
B. 45 minute run
C. 2 hour soccer game
D. 1 hour hike
E. A and C
Sports drinks versus Water
Sports drink purpose is to replenish electrolytes
(sodium, potassium) and carbs during intense
exercise
Activities less than 1 hour?
Water to hydrate and food to fuel
Option to make your own electrolyte drink
Water, citrus juice (fresh), natural sweetener, salt
Protein Powder
Plant based vs. Whey based can alleviate
stomach upset for some
We can get plenty of protein during the day
without a supplement
Can be used as back-up meal or snack, or post
workout fuel with a carb (fruit)
Not all are created equal
Can contain unsafe levels of heavy metals (lead,
mercury, etc.)
Grass fed/organic are best
https://labdoor.com/
Summary
Exercise benefits the mind, body, and lab values
The higher the intensity, the more calories you
burn = the more fuel you need
Hydration needs depend on sweat levels
You want to balance carbs and protein post
workout for best muscle recovery
Not all protein supplements are safe, check
before you buy