Transcript Nutrition: PAF20Y

Overview:
• Factors influencing your food choices
• How to read a food label
• Truth behind supplements
Leaning Goals:
• To understand and interpret food labels (macro/micronutrients)
• Choose the appropriate food for you personally
• To know the facts behind food / supplements to make your own
choice
NUTRITION: PAF20Y
What Influences your work out and goals?
QUESTIONS YOU SHOULD KNOW BEFORE
YOU LIFT




How much time do I have?
What are my goals? (gain or lose weight)
What am I doing today? (know excercises)
What have I eaten today? (energy levels)
HOW TO FUEL YOUR BODY
 Fuel will make or break a workout
 Fuel must match your preworkout questions
TRUTH BEHIND CALORIES
Calorie Intake =
Food you Consume
Energy Output =
+ Metabolic Rate
+ Exercise
+ General Activity (lifestyle)
FAT (9KCAL/GRAM)
66% of YOUR energy comes from fat
 20-30% of calories in diet should come from fat
 Avoid saturated and trans fats

Low Intensity Exercise for 30
Minutes
High Intensity Exercise for 30
Minutes
Calories Burned: 200
Calories Burned:800
% of fat burned: 50%
% of fat burned: 25%
Calories from Fat Burned: 100
Calories from Fat Burned: 200
WHEN AND WHAT TO EAT FOR RESULTS
Pre Exercise Goals:
Supply the body with glucose for upcoming
exercise through carbohydrates
*It is just as important to properly fuel body
the day before as it is right before a workout
WHEN AND WHAT TO EAT FOR RESULTS
15 min before a Workout:
LVL
D- Fast Food (burger, fries, trans fats)
C- Nuts (minimal glucose, hard to breakdown)
B- Fruits (carbohydrates with natural glucose)
A- Rice Cakes (high GI and easily absorbed)
*If you didn’t prepare properly the night BEFORE this will only get you halfway
through your workout TODAY
WHEN AND WHAT TO EAT FOR RESULTS
What to eat During:
Blood sugars / glycogen in body are
substantial enough to not need fuel during a
workout
*Importance here is to stay hydrated (H20)
WHEN AND WHAT TO EAT FOR RESULTS
Post Exercise Goals:
Replenish muscle glycogen and refuel the
body for the next lift / event

Protein & Carbohydrates
OPTIMAL WINDOW FOR GROWTH:

2 hours for muscle to repair muscle and
refuel
Protein = amino acid tears (muscle mass)
 Carbohydrates = energy stores


Both work together for optimal resynthesis of
muscle tissue
WHEN AND WHAT TO EAT FOR RESULTS
2 Hours Post Workout:
LVL
D- Nothing (hinders next workout as well)
C- Muffin / Bagel (No protein synthesis)
B- Powder (Protein synthesis, but synthetic)
A- Tuna on Tortilla (High protein/Carbs)
SUPPLEMENTS
Too little calories intake = Just used for energy
 Too many calories = converted to fat

 Easier
to take - but not more effective
CREATINE
 Helps promote lean body mass
 Speeds rate of recovery for short term
exercise
 Stimulate muscle strength and power
 Naturally synthesized in human body
CREATINE BASED SUPPLEMENTS
Discouraged for Athletes <18 years of age
 Creates a bloated or heavy feeling in body
 Dehydrates the body and essential organs
 $$$$

PROTEIN POWDERS
Synthetic creation of amino acids
 Prices for powders ^^ for more pure forms

Most easily absorbed Powders
1. Whey Protein
2. Casein Protein
3. Soy
PROTEIN OR FOOD….
Maximum protein usage/serving = 30g
25g/Scoop
26.7g/breast
