Pre- & Post-Exercise Nutrition

1. Pre- & Post-Exercise Nutrition Michael Dellogono

2. 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?

3. Pre-exercise meal timing Elizabeth Kotyla, MPH, LDN 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

4. 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

5. 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

6. 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

7. 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 • carbs results in lipolysis (fat breakdown)

8. 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

9. 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!

10. 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 • Altered pH (metabolic acidosis) • Vitamin and mineral deficiencies • loss of bone minerals • impaired mood • lack of energy (no glycogen)

11. 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

12. 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

13. 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

14. 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

15. 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!

16. Vitamins, Minerals & Water Melissa McLaughlin

17. Vitamins • 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

18. Fat-Soluble • A, D, E, K • 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

19. 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

20. Minerals • 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

21. Major Minerals Calcium Chloride Magnesium Phosphorus Potassium Sodium Sulfate

22. Trace Minerals Iodine Iron Zinc Selenium Flouride Chromium Copper

23. 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

24. Water Water is absolutely essential to life. It comes from nature. It is found in most foods as well as in liquid form. 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

25. Water Balance Thirst Weakness Exhaustion Death • Water intake=water loss • Dehydration or water intoxication can occur • Dehydration Water loss

26. 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 DailyEnough to urinate every 2 – 4 hours

27. Questions or Comments ?