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Fuel Your Fitness The right foods to optimize your workout results

Fuel Your Fitness The right foods to optimize your workout results. Lynn Stiff, MS, RD, CD CHN Wellness Committee 2011 Summer Walking Challenge. Overview. Exercise: Stretching, safety, and being realistic Nutrition: Understanding metabolism Nutrition and Exercise: Timing is key

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Fuel Your Fitness The right foods to optimize your workout results

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  1. Fuel Your FitnessThe right foods to optimize your workout results Lynn Stiff, MS, RD, CD CHN Wellness Committee 2011 Summer Walking Challenge

  2. Overview • Exercise: Stretching, safety, and being realistic • Nutrition: Understanding metabolism • Nutrition and Exercise: Timing is key • Pre-workout • During • Post-workout • Adequate Hydration • A Healthy Diet

  3. Exercise: Stretching, Safety, and Being Realistic • Stretching • Don’t stretch cold muscles • Warm-up for at least 5 minutes. • Dynamic stretches before • Static stretches after • Optimal stretching is 60-90 seconds per stretch • Excellent Resource: http://www.thestretchinghandbook.com/ • 130 photos and 44 videos, grouped by activity and injury

  4. Exercise: Stretching, Safety, and Being Realistic • Safety • Check with your primary care provider first • You may be limited in your exercise options based on your medical history • Start Small • Increase 10% per week • Overdoing it usually leads to injury • Consider meeting with an physical therapist or athletic trainer at least once to learn proper technique

  5. Exercise: Stretching, Safety, and Being Realistic • Being Realistic: SMART goals • Consider what you can do now. What is a SMART goal for you? • S: Specific • M: Measureable • A: Attainable • R: Realistic • T: Timely • Example: Walk 30 minutes 5 days per week for the next 2 weeks.

  6. Nutrition: Understanding Metabolism • Carbohydrates: Our body’s preferred fuel source • Glycogen is our storage form of carbohydrates • Glycogen = long chains of carbohydrate • Our bodies can absorb about 60g of carbohydrate per hour • Fat can be used as fuel, but takes longer to breakdown • You heart rate needs to be elevated for >30 minutes to burn fat

  7. Nutrition and Exercise: Timing is Key! • Pre-Workout Meal • Meal Composition: • High in carbohydrates and water/fluid • Moderate in protein • Low in fat and fiber • The amount is directly related to when you eat • 1 hour before: 45g carbohydrate • 2 hours before: 90g carbohydrate • 3 hours before: 120g carbohydrate • Example: • 1 hour before a morning run, drink 1 cup of coffee and eat 1 slice of wheat toast with peanut butter, and a large banana

  8. Nutrition and Exercise: Timing is Key! • During Workout • Meal Composition: • High in carbohydrate • Low in protein, fat, and fiber • Only needed when exercising for 60 minutes or longer at moderate to vigorous intensity • 30g carbohydrate per hour of moderate intensity activity • 60g carbohydrate per hour for vigorous intensity activity • If exercising for 3 hours or longer 60-90g carbohydrate per hour is needed • Each body is different – some people can go two hours with no extra fuel while others can only go 45 minutes • Experiment to see what works best for you • A mixture of carbohydrates is best (glucose and fructose)

  9. Nutrition and Exercise: Timing is Key! • Post-Workout • Meal Composition: • High in carbohydrate and protein • Moderate in fat, and fiber • Option 1: Eating a meal < 2 hours from exercise • Eat a small snack within 30-60 minutes of exercise • 30g carbohydrate and 10-15g protein • Eat a larger meal within 2 hours • Option 2: Eating a meal > 2 hours from exercise • Eat a moderate size snack within 30-60 minutes of exercise • Recommended: 30-60 g carbohydrate and 15-25 g protein • Would equal 200-400 calories

  10. Nutrition and Exercise: Timing is Key! Carbohydrate Content of Selected Foods • 1 slice of bread = 15-20 g • 2 Nature Valley crunchy granola bars = 30 g • 1 sport gu/gel = 25-30 g • 1 medium apple = 20 g • 1 ¼ cup berries = 15-20 g • 8 oz white milk = 12 g • 8 oz chocolate milk = 30 g • 3 large graham crackers = 66 g • 4 Fig Newtons = 42 g • 1 banana = 30 g

  11. Nutrition and Exercise: Timing is Key! Protein Content of Selected Foods • 1 egg = 8 grams • 3 oz chicken = 24 grams • 6 oz yogurt = 8 grams • 8 oz milk = 8 grams • ¼ cup nuts = 6 grams • ½ cup black beans = 8 grams • Package Nature Valley Granola Bar = 4 grams • 2 tbsp peanut butter = 8 grams

  12. Adequate Hydration • Hydration is more than just water • Electrolytes sodium and potassium are vital for life • Recommendations in the summer for moderate-vigorous intensity exercise • Before • 8-12 ounces of fluid • During • 8-10 ounces of fluid every 15 minutes • After • 20-24 ounces per pound of weight loss during exercise • Over-hydration with only water (no electrolytes) can be a problem

  13. When do I Need a Sports Drink? • Extreme temperatures or exercise resulting in significant sweating • Exercising for longer than 60 – 90 minutes • No or low-calorie options are available • If using sports drinks, include the carbohydrates from the drink in your pre/during/post exercise meals • Try to choose food before supplements and sports drinks. • Example: After a 60 min run/walk that resulted in significant sweating, consume 24 oz water and ½ cup trail mix. • Sodium and protein in nuts, potassium and carbohydrates in fruit, and fluid in water

  14. Adequate Hydration • Signs of dehydration • Seek medical attention if there is persistent, uncontrolled fever, vomiting, or diarrhea, altered mental status, or if there are any other specific concerns.

  15. Common Concern “I am trying to lose weight but you are telling me to eat more. This doesn’t make any sense!” • You don’t necessarily have to eat more -the key is eating the right foods at the right times. • If you eat enough of the right food you will have the energy to work harder for longer, ultimately burring more calories and building more muscle. • If you are exercising for less than an hour you do not need to consume any food during exercise. • If you are not participating in moderate-vigorous physical activity for more than 60-90 minutes you do not need to drink sports drinks.

  16. Healthy Diet To optimize your metabolism and athletic performance you need to eat a balanced, healthy diet.

  17. Sample Diet – 1800 calories • Pre-run • 1 starch, 1 fruit, 1 protein • Breakfast • 2 starch, 1 dairy, 1 protein, 1 fruit • Lunch • 2 starch, 2 vegetable, 2 protein, 1 dairy • Dinner • 2 starch, 2 vegetable, 2-3 protein, 1 dairy • Snacks • 1 fruit, 1 protein, 1 starch, 1 vegetable

  18. Questions? E-mail Questions to: Lynn Stiff, MS, RD, CD Lynn.Stiff@chnwi.org

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