Transcript Pre- & Post-Exercise Nutrition

Pre- & Post-Exercise Nutrition
Michael Dellogono
F.I.T.T.
 Frequency - how often are you working out?
 Intensity - how hard are you going to exercise?
 Time - how long are you going to exercise?
 Type - what type of exercise?
Pre-exercise meal timing
Recommendations
Large meal:
4 - 6 hours
Lighter meal:
2 - 3 hours
Snack(liquid):
.5 - 1 hour
Timing varies with:
• Intensity of exercise
• Personal tolerance to food
Elizabeth Kotyla, MPH, LDN
Exercise & Nutrition
Pre-Exercise
 No “Single” approach can apply to everyone
 You must learn from your workouts
 Best food for performance = Carbs
 Provide body constant supply of glucose
(energy)
 Shown to prolong time to fatigue
 Prevents tissue breakdown
 General recommended ingestion 1-2g CHO/kgbw
Exercise & Nutrition
During Exercise
 Prolonged exercise >1 hour will drain body of
energy stores
 Gatorade or other sports drinks are a good
option
 Protein improves performance & decreases
damage
 DRINK WATER and lots of it!!!
 Hydration is crucial in any workout session
 1/2 to 2 cups every 15 minutes
Exercise & Nutrition
Post-Exercise
 Take in food/cal. within 3 hours
 Protein is shown to improve muscle pro synth.
 Insulin sensitivity is high - CHO are readily stored as
glycogen (not Fat!)
 3:1 ratio of CHO to Protein is recommended
 supports optimal glycogen re-synthesis
 Chocolate milk anyone?
 Shown to be good effective in improving recovery
Exercise & Nutrition
Performance vs Weight Loss
 Are carbohydrates best for Weight Loss?
 Carbohydrates delay the mobilization of fat
 Blood glucose provides energy 1st - followed by
Glycogen (storage of glucose)
 Fat is a secondary source of fuel for the body
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carbs results in
lipolysis (fat breakdown)
Exercise & Nutrition
Performance vs Weight Loss
 Lowering your carbs results in lower insulin
 Lipolysis is higher in people with lower insulin
 Fat intake is shown to insulin, lipolysis and
plasma FFA
 A high fat/low carb diet results in higher GH
 key hormone in lipolysis
Exercise & Nutrition
Performance vs Weight Loss
 In a typical diet glycogen will last a few hours
during moderate to high intensity exercise
 Do you work out that long and hard? Most do
not!
 Recommended minimum intake of CHO is
130 grams per day (Avg intake is well above)
 How many do you typically have?
 You might be surprised!
Carbs and Ketosis
 Atkins diet, TNT, Metabolic Diet & others
recommend very low carbohydrate intake
 Does it increase fat breakdown?
 Yes, but caution is advised!
 Ketosis - results from a high rate of fat breakdown
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Altered pH (metabolic acidosis)
Vitamin and mineral deficiencies
loss of bone minerals
impaired mood
lack of energy (no glycogen)
Carbs, Ketosis, Weight Loss
 How do we maintain safety but still lose weight!?
 Keep Carbs around the RDI of 130 grams/day
 At 130 grams/day we minimize/avoid ketosis
 Glycogen stores are not bursting
 With exercise, fat can be broken down
 Don’t forget about protein!
 Protein provides the most satiety
 Eat PRO w/each meal to prevent hunger & build lean
mass
A Quick Note About Fat
 Fat DOES NOT make you “FAT”!
 Contrary to many beliefs the intake of fat alone will not
make you gain body fat
 In fact the body “wants” to burn Saturated fat
 Excess calories make you gain body fat
 In the U.S. carbs are typically the cause of body fat
Tracking CHO
They like to trick you!
Watch the servings!!!
10 carbs
- 3 fiber
= 7 net carbs
PER SERVING!
If you ate this bag of carrots
you would actually be eating
- 112.5g calories
- 17.5g carbs
- 2.5g protein
What about supplements?
 The supplement industry is out to make money!
 Some work - many do not!
 Proven supplements:
 Whey & Casein Protein - improved body comp.
 Creatine - increased power - sprints,
 not good for weight loss - causes water retention
 Fish Oil - 1-3g/day - CVD, Joints, Memory
 Green Tea - From reduced risk of cancer to BF
Exercise Nutrition
Summary
 Everyone has a unique reaction to food
 Listen to your body and make adjustments
 Carbs are your best nutrient for performance
 Not necessarily weight loss
 Stay Hydrated!
 Drink something w/electrolytes during prolonged exercise
(greater than hour mod. intensity)
 Eat within 3hrs post workout
 20 minutes appears to be even better!
Vitamins, Minerals & Water
Melissa McLaughlin
Vitamins
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Organic compounds
vital to life
Body needs them to survive
non-caloric essential nutrients
2 classes
 Fat soluble: A, D, E, K
 Water soluble: B, C
 Assist the body in reactions needed to maintain life.
 Found in almost all foods, but especially in fruits &
vegetables
Fat-Soluble
 A, D, E, K
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Found in fats & oils of foods
Stored in liver and fatty tissues until needed
Body requires around the recommended intakes
Excess A & D can be toxic
Deficiency likely when diet low
Low fat diets interfere with absorption
Absorbed into the lymph, travel in blood with
protein carriers, stored in liver
Water-Soluble
C&B
 Not stored in the body & must be
replaced every day
 Easily destroyed or washed out during
food storage & preparation
 Absorbed into blood stream and travel
freely, excess excreted in urine
 Lower risk of toxicity
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Minerals
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Work hand-in-hand with vitamins
Part of the body structure
Found in most foods, but especially in fruits & vegetables.
Major Minerals
 Essential nutrients
 Found in the body in amounts exceeding 5 grams
 Trace Minerals
 Essential nutrients
 Found in the body in amounts less than 5 grams
Major Minerals
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Calcium
Chloride
Magnesium
Phosphorus
Potassium
Sodium
Sulfate
Trace Minerals
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Iodine
Iron
Zinc
Selenium
Flouride
Chromium
Copper
Keys to Performance
 Many vitamins and minerals assist in releasing
energy from fuels and transporting oxygen
 Vitamin C is needed for the formation of the protein
collagen
 The foundation material of bones and the cartilage
that forms the linings of joints and other
connective tissues
 Folate and vitamin B12 help build red blood cells
 Calcium and magnesium help make muscles contract
Liz Goodrow-Kotyla, MPH, LDN
Water
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Body needs more per day than any other nutrient
60% of body weight
blood vessels, cells, chemical structures of cells, tissues, organs
delivers & moves nutrients through the digestive tract & removes wastes
from cells, body’s cleansing agent
 Cushions at joints & sensitive tissues, fills the eye & keeps optimal pressure
on retina & lens
 helps body temperature stay the same
 Works as a diluter for fiber. Fiber absorbs water, allowing waste products
to move freely through the digestive tract, and prevents toxic water from
accumulating
Water is absolutely essential to life. It comes from nature. It is found in most
foods as well as in liquid form.
Water Balance
 Water intake=water loss
 Dehydration or water intoxication can occur
 Dehydration
Water loss
Thirst
Weakness
Exhaustion
Death
Water Guidelines
Event
Fluid goals
2 hours pre-exercise
16 - 24 ounces
15 minutes pre-exercise
8 - 16 ounces
Every 15 minutes during
6 - 12 ounces
After exercise
Until urine is pale
Daily
Enough to urinate
every 2 – 4 hours
Questions or Comments ?