Transcript Nutrition presentation #2 (Powerpoint)

Nutrition Basics
100% calories distributed:
~50% Carbohydrate
~20% Protein
~30% Fat
• Carbohydrate includes:
– all grains (wheat, rye, oats, barley, rice, corn), anything
made from flour (breads, bagels, pasta, buns, pretzels,
– starchy vegetables (mainly potatoes, sweet potatoes,
corn, peas, starchy beans – all beans but the green
bean),
– all fruits (including dried, canned, fresh or juice)
– milk and yogurt
– Sweets (anything made from sugar, brown sugar,
honey, syrup, jelly)
“Good carbs” contain at least 3 grams of fiber per serving
Nutrition Basics
Protein includes:
– Beef, pork, chicken, turkey, fish, lamb, veal, etc…
– Egg
– Cheese,
– Cottage cheese
– Tofu
– Peanut Butter
“Smart Protein” examples are meat with visible fats
removed prepared either baked, grilled, roasted or
broiled, eggs prepared w/o fat, peanut butter (high in
fat but fats are mostly healthy), light or fat-free
cheese and cottage cheese.
Protein provides satisfaction – include:
~1-2 oz (1-2 eggs or 1-2 Tbsp P. Butter) at Breakfast
~3-4 oz (3-4 oz lunch meat or deck of cards size lean
meat) at lunch and dinner
Nutrition Basics
Fat includes 4 types (two good and two bad):
“Good Fats” are
Monounsaturated fatty acids (MUFA’S):
C. – Canola oil
O. – Olive oil
P. – Peanut oil
Olives,
Most nuts
Nut Butters
Avocado
Polyunsaturated fatty acids (PUFA’S):
Flaxseed and oil
Other nuts (walnuts)
Fatty fish (salmon, herring)
“Bad Fats” are
– Saturated fatty acids: butter, bacon,
sausage, fried greasy foods, fatty meats (hot
dogs), “creamy” foods, tropical oils (coconut,
palm and palm kernel), chocolate
– Trans fatty acids: “man-made”, makes shelf
stable, margarine, pastries, doughnuts
Nutrition Basics
Bare minimums for a nutritious day:
• Never exceed 5 hours without eating (while awake).
• Never skip meals – snacking encouraged to prevent
large gaps between meals.
• At least 2 servings of fruits per day (tennis ball
fresh, ½ cup canned or juice, ¼ cup dried).
• At least 3 servings of vegetables per day (1 cup
fresh, ½ cup cooked or juice).
• ~16-24 oz of milk or yogurt per day.
• At least 8 oz of protein per day.
• At least 25 grams of fiber per day – richest sources
are certain grains (cereals, breads, bagels, fresh
fruits and vegetables – especially legumes, nuts,
seeds and beans).
• Lots of fluid – particularly calorie-free.
• Restrict “bad fats” (saturated and trans) to 15 grams
or less per day combined.
• Attempt to make each meal balanced: protein,
grain, fruit, vegetable and dairy.
• Very moderate with alcohol.
Nutrition During Training
If “regular” workout, “regular” balanced nutrition.
If “extensive” workout (>60-90 minutes), need “special” nutrition –
particularly high carbohydrate (≥ 60% cals).
Pre-exercise timing of eating/hydration:
FOOD
large meal
light meal
snack
TIMING
4-6 hrs prior
2-3 hrs prior
0.5-1 hr prior
Best foods are high carbohydrate , moderate protein, low fat and high
fluids – experiment during training.
Why Carbohydrates (CHO)? CHO’s convert to glucose most
efficiently – glucose is our primary & quickest source of energy –
easily utilized. For endurance training and events, we use glucose
from our storage in muscle and liver (stored glucose is called
glycogen). If sufficient CHO’s are eaten before, during and after
training/event, our glycogen stores should remain adequate.
Fats, although an energy source, provide < 1/3 energy than muscle
glycogen. In other words, fats are extremely inefficient and slow
energy sources.
Proteins do not really provide energy; they are used primarily for
muscle repair.
Nutrition During Training
Pre-exercise/Training
What types of carbohydrates are best?
Wholesome and low-fat – ie: cereals, bagels, breads,
muffins, English muffins, rice, pasta, potatoes, yogurt,
milk, fruits or whatever found tolerated and practiced
(Tried and True).
How much carbohydrate should be consumed through-out
the day while training?
300-400 grams for average woman
500-600 grams for average man
This may look like the following:
Breakfast:
75-100 grams
Lunch:
75-100 grams
Dinner:
75-100 grams
Snacks:
15-30 grams each
Carbohydrate servings are thought of in 15 gram
increments, ie: 1 slice bread, ½ English muffin, ¼ of a
bagel, 1/3-1/2 cup cereal, 6-8 oz light yogurt or milk, ½ cup
potato, tennis ball fruit or baked potato, CD size pancake
Nutrition During Training
The Week Before the Event
Diet really remains mostly the same – biggest changes
at this time are rest, cut back on exercise and
saturating muscles with CHO.
typical “training” diet – 60% CHO
women – 300-400 g
men – 500-600 g
Days 3, 2, 1
Carbo-load – increase to 70%
women – 350-450 g
men – 600-725 grams
These three days are primarily CHO and very
little fats and proteins. Caution with high fiber – may
cause GI upset. Extra fluids – 4-8 extra glasses - but
eliminate caffeine and alcohol. Day prior to event,
may want large meal to be lunch to allow digest time.
Days 6, 5, 4
This week is all about familiarity – eat/drink what you’ve
been consuming the entire training – this
is not the time to try new things.
Nutrition During Training
Pre-Exercise/Training
if tolerate immediately before training or event:
“light” CHO – ie: small bowl of cereal, small
bagel or English muffin (~45-60 grams)
may also desire 1-2 servings of protein ie: 1-2
poached eggs, light string cheese, a spoonful of low
fat cottage cheese, 2-3 thin slices turkey or chicken
Absolutely must hydrate:
If workout <60 minutes, water okay. Otherwise
need CHO in fluid (ie: sports drinks).
Never wait for thirst – thirst signals “too late” to
hydrate.
~2 hours prior to workout/event – need 2-3 cups of
fluid (ideally water). The kidneys need 60-90
minutes to process excess liquid.
~5-15 minutes prior to workout/event – consume 1-2
cups (this fluid will be ready to replace the sweat
losses).
Nutrition During Training
During Exercise/Event
Most Importantly – Hydration, Hydration, Hydration!
For > 60-90 minutes, need 8 oz fluid every 15 min.
First 1-2 aid stations, drink water.
After that, start consuming either water with CHO
sources (gels, sports beans, candy) or sports drinks.
To determine individual fluid needs, use sweat rate:
determine weight loss:
Pre-workout weight
158#
Post-workout weight
154#
Total weight loss
4#
determine sweat loss:
Weight loss
4#
Fluid consumed
2# (32 oz)
Total lost in sweat
6#
Each # lost, should be replaced with at least 16 oz fluid.
Nutrition During Training
Best nutrition during extensive workouts/events:
CARBOHYDRATES!
Best CHO’s to choose: quick “sugars”, but NOT fructose
(fruit juice)
Body cannot use >60 grams CHO per hour.
Ideal CHO solutions or sports drinks are 6-8% CHO or
~15 grams CHO per 8 oz.
Therefore, if 8 oz of fluid is needed every 15 minutes
and most 8 oz solutions contain ~15 grams CHO, the
consumption would total around 60 grams CHO per
hour. Also, total fluid in that hour would be 32 oz –
which is the approximate amount needed to replenish
pounds and sweat loss.
Solid CHO solutions can also be used – ie: gels, sports
beans, Gu, candy such as jelly beans, fruit snacks,
jolly ranchers, or bars such as Power Bar, Clif, Luna,
Pria. Most of the sports solid solutions are perfectly
formulated for endurance needs. If use solid CHO,
still need to drink water. Trial solids
during training, some experience
gastrointestinal upset (dumping or
diarrhea).
Nutrition During Training
Post-Exercise/Recovery
As soon as event or workout is over, what should I eat?
CHO will replete muscle glycogen – need to consume as
soon as possible or 1-4 hours
~0.5 grams CHO (within first 2 hours) –
150# person should consume ~75 grams
Consume another 75 grams 2 hours later
Best sources are nutrient-rich: cereal with milk
and fruit, fruit juice and bagel, yogurt with fruit
and cereal.
Protein – mixed recommendations – not a bad idea to
encourage muscle/tissue repair - ~1-2 servings (7-14
grams) – recommend low fat as may cause GI upset.
Easy suggestions include: bread, bagel or pita
sandwich with 2 oz lunch meat (plus fruit and/or
yogurt or milk), light string cheese with crackers
and fruit and/or yogurt/milk.
Fluids – never stop drinking – can be water or sports
drinks – may be most tolerated immediately after a long,
strenuous event
If event longer than 4-6 hours, may
need to replace sodium. Consume
popcorn, pretzels, crackers, V-8.
Agenda
General Nutrition – CHO, Protein, Fat – 100% calories
Need balance – no meal skipping – high fiber, lean
protein, fruits, vegetables, dairy/calcium sources,
fluids
Nutrition during Training – higher CHO – higher fluids –
lower protein and fat
CHO’s convert to glucose most efficiently – glucose
fuels our muscles and stores as glycogen (muscle
and liver). We use this storage for endurance and
brain food.
Wholesome CHO’s best – breads, cereals, grains,
starches, fruits, vegetables – during training –
practice to find what you tolerate or works best.
Quantity: 300-400 grams for women
500-600 grams for men
3-days prior to event – CHO load and increase fluids
During event – 15 grams CHO every 15 minutes
8 oz fluid every 15 minutes
Recovery – start 0-120 minutes post event – need 0.5
grams/# body weight – within 2 hours later need
another 0.5 grams/#. Protein 1-2 servings. NEVER
stop drinking fluids