Post on 16-Jul-2015
Sports NutritionHow to properly fuel your body for an active lifestyle
Presenter: Ashley Talebi
Personal trainer and dietetics student
Macronutrients:
There are three macronutrients essential for life obtained from food
1. Carbohydrates
2. Protein
3. Fat
Each are equally important, lets learn how they play their specific role in our
body
So what is a carbohydrate exactly?
A carbohydrate is our #1 fuel source during exercise.
After consuming a meal, carbohydrates supply our body with glucose which is
then stored as glycogen. You can think of this as stored energy.
When we begin exercising often times our glycogen storage will begin to
break down to provide us with the energy we need to keep moving. There are
two different types of dietary carbs:
1. Fast digesting
2. Slow digesting
Fast digesting carbohydrates
Fast digesting carbs are quickly metabolized meaning our energy is readily
available
Common examples include fructose found in fruit, white rice and white
bread.
Fast digesting carbs cause a spike in insulin and blood glucose levels and if
eaten in too high of quantities can also cause a crash (like a sugar high).
You want to avoid these spikes. You can do this by keeping your glucose levels
steady with smart choices
The glycemic index is a tool used to help people determine fast digesting
carbs from slow digesting carbs.
Slow Digesting Carbs
Slow digesting carbs give you sustained energy over a period of time. You can
think of them like time release capsules.
Because they take longer to digest they give you a steady stream of available
energy.
These are the best to eat 1-2 hours before a long/hard workout.
Examples include: oatmeal, beans (due to fiber), sweet potatoes, and brown
rice.
Protein: our bodies building
blocks
Protein is our bodies mechanism for recovery
Protein is found in every cell, tissue and organ, hence its importance
Protein molecules are constantly being broken down and replaced
Proteins are made up of amino acids.
Amino acids can be essential (obtained from food)
Or non essential (our bodies are able to synthesize them on their own)
A complete protein is one that contains all of the essential amino acids
Protein comes from various food groups including: meat,
poultry, dairy, fish and beans
Recommended Dietary Allowance for
Protein
Grams of protein
needed each day
Children ages 1 – 3 13
Children ages 4 – 8 19
Children ages 9 – 13 34
Girls ages 14 – 18 46
Boys ages 14 – 18 52
Women ages 19 – 70+ 46
Men ages 19 – 70+ 56
Protein for active lifestyles
Athletes and bodies in motion need to pay extra attention to their protein
intake so their body can recover after strenuous workouts and prevent
extreme soreness.
Your body will absorb protein more efficiently if you disperse your
intake throughout the day
Popular protein sources include: chicken, fish, legumes (dry beans
and peas), tofu, eggs, nuts and seeds, milk, cheese, some
grains/vegetables/and fruits contain minimal amounts of protein
According to the academy of nutrition and dietetics, endurance
athletes need 1.2-1.4g of protein per kilogram of body weight
( 1 lb = .453 kg )
Obtained from CDC
Fat is not the enemy
So if fats not a bad thing why is it good?
Fats functions include:
Energy storage
Contains essential fatty acids (omega 3 and 6)
Proper functioning for nerves and the brain
Maintaining skin and other tissues
Forms steroids (hormones)
Transports fat soluble vitamins (A, D, E and K)
Consuming fats for exercise
We use fat during endurance exercise. It is the body’s second preferred
source for energy (the first being carbs)
Once all of our glycogen stores are gone (carbs) we rely on fat to keep us
going.
Often times you will hear to exercise very first thing in the morning to burn
fat. This is because the body hasn’t had any carbs for fuel so it must utilize
fat. (this is only for low intensity cardio)
Fats are essential for life, however only some of them are good for you
Pre-workout meal
To keep you fueled during your workout you should have a small meal made up of mostly carbs (slow digesting) with a smaller emphasis on proteins and fats
Eat this meal 1-2 hours before you exercise.
Examples:
Oatmeal with berries and nuts
Pita bread with hummus
Whole grain toast with a banana and peanut butter
½ sweet potato with chopped pecans
1-2 hard boiled eggs on whole grain toast with ½ a grape fruit
Sports bar (last resort)
Nutrition during exercise
HYDRATION – make sure your drinking water every 15-20 min of physical
activity.
If your exercising for over an hour you may need to drink a source of
electrolytes (coconut water or sports drink). If you’re a heavy or salty
sweater, pay extra attention to your electrolyte intake.
If you participating in endurance training it is important to eat every 2 hours.
Easy, light and packable snacks are best. Example: granola bar, banana, GU
Post Workout Meal
After exercise your glycogen stores have been depleted from cardio and your
muscle fibers are torn from weight lifting. You need the proper ingredients to
recover.
You need both carbohydrates and protein preferable in a 3:1 ratio.
Now is the time to eat quick digesting carbs.
You have a two hour window to feed your body for recovery, the sooner the
better
The convenient way of accomplishing this is through protein powder or
chocolate milk.
However whole foods will most likely have less additives and work just as
well.
Post workout meal examples:
Rice cake with peanut butter and a drizzle of honey
Greek yogurt (low in sugar, “Fage” is a good brand)
with fruit or honey
Turkey wrap with spinach and a low calorie spread or dressing
Chicken with veggies and rice
Veggie omelet
Protein smoothie
Vietnamese spring rolls