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

Questions?