Eating Strategies for High Energy: The Secret’s out!

1. Eating Strategies for High Energy:The Secret’s out! Tanya Williams, MS, RD, LDN Spring 2007

2. Topics of Discussion • Good nutrition promotes high energy levels. • High energy levels begin with breakfast. • Meals to fight stress & fatigue. • Snacks for cravings & pre-exercise energy. • Fueling during & after exercise. • Hydration for energy.

3. A Plan for Good Nutrition:The Energy Basics • The key to more energy…prevent yourself from getting too hungry.* • Maintains appropriate BS levels. • Maintains energy levels • Decreases chance of choosing “junky” foods & feeling the “sugar low.” • High fat & sugar • High Kcals • Increases chance of choosing “healthy” foods. • Supports healthy lifestyle • Maintains weight *Eat every 3 to 4 hours

4. A Plan for Good Nutrition:The Energy Basics • Variety • More types of food eaten, the more nutrients consumed. • Wholesomeness • Choose whole or lightly processed foods. • Moderation • Don’t think about food being “good” or “bad, ” any food can work into a healthy diet plan.

5. A Plan for Good Nutrition:Nutrient Dense Foods • Whole Grains & Starches • 55 to 65% of total kcals/day • 6 to 11 servings/day • Top Choices • Whole grain cereals • Oatmeal • Bagels & high-fiber Muffins • Whole-grain & dark breads • Stone-wheat & whole-grain crackers • Popcorn

6. A Plan for Good Nutrition:Nutrient Dense Foods • Fruits • 2 to 4 servings/day • Top Choices • Citrus fruits & Juices • Bananas • Cantaloupe • Kiwi • Strawberries & Berries • Dried Fruit

7. A Plan for Good Nutrition:Nutrient Dense Foods • Vegetables • 3 to 5 servings/day • Top Choices • Broccoli • Spinach • Peppers (green, red, or yellow) • Tomatoes & Tomato Sauce • Cruciferous vegetables (i.e., Brussel sprouts, kale, or cabbage)

8. The Nutrition Rainbow * Tomatoes are technically a fruit.

9. A Plan for Good Nutrition:Nutrient Dense Foods • Protein–Rich Foods • 25 to 30% of total kcals/day • 2 to 3 servings/day • Top Choices • Chicken & Turkey • Fish • Lean Beef & Pork • Peanut Butter • Canned Beans • Soy foods (Tofu)

10. A Plan for Good Nutrition:Nutrient Dense Foods • Low-fat Dairy • 3 servings/day • 4 servings/day if under the age of 24 years • Top Choices • Milk, non-fat or low-fat • Yogurt, non-fat or low-fat • Cheese, non-fat or low-fat • Cottage Cheese

11. A Plan for Good Nutrition:Nutrient Dense Foods • Fats, Oils, & Sweets • 20-35% total kcals/day from fats & oils • 10% total kcals/day from sugar • Top Choices • Olive oil • Walnuts • Molasses • Berry-based Jams

12. Ahhhh…Breakfast

13. Breakfast & Energy • A car works far better with gas in its tank, so too will your body if you give it adequate fuel in the morning! • Breakfast is the most important meal of the day.

14. Breakfast & Energy • Of all the nutrition mistakes to be made, skipping breakfast is by far the worst! • Low energy. • Increased craving for sweets. • Increased intake of cookies & treats. • Weight gain. • Increased irritableness or short-temperedness • Decreased efficiency in work & play.

15. The Non-Breakfast Eater: Familiar Breakfast Excuses • “ I don’t have time.” • “I’m not hungry in the morning.” • “I don’t like breakfast foods.” • “I’m on a diet.”

16. Solution for the Excuses“I don’t have time.” • Pack it the night before & eat on the go. • Yogurt & Cereal • Large Banana & Milk • Homemade Smoothie • Raisins & Peanuts • Bran Muffin & jam • Bagel, PB & J, & Milk • Graham Crackers & Milk • Pita bread stuffed with cottage cheese, turkey, hummus, or PB & J.

17. Solution for the Excuses“I’m not hungry in the morning.” • Not hungry for breakfast? • Chances are you ate too many kcals the night before! • Late night snacks can curb a morning appetite, lead to weight gain, and an inadequate diet. BEWARE! • Morning workouts kill your appetite. • Eat brunch • Pack out good, wholesome foods like fruit, bagels, cereal, or high-fiber muffins to eat when your hunger returns.

18. Solution for the Excuses“I don’t like breakfast foods.” • Who said you had to eat “breakfast foods for breakfast?” • 1/3 of your kcals for the day should come from a morning meal. • Dinner leftovers • Baked potato w/cottage cheese • Sandwiches • Soup & Crackers • Chinese food • Pizza • Special Holiday food

19. Solution for the Excuses“I’m on a diet.” • Studies prove that eating Breakfast is one of the best ways to lose & maintain weight. • Goal is about 500 kcals • Med. bagel & vanilla yogurt • 2 pieces of cheese pizza • 2 pkts. instant oatmeal, sm. box of raisins, & ½ c. powdered milk

20. Meals to Fight Stress & Fatigue

21. Lunch Time • Meals should be ~ 500 kcals. • Meals should include 3 out of the 5 food groups. • Bagel, yogurt, & banana • Salad, turkey, & pita. • Consider Peanut butter. • Power-packed food • Helps w/sweet cravings • Pack Leftovers. • Eat Dinner at Lunch.

22. Lunch • Create a “Super Salad”to boost your intake of nutrients and energy. • Step 1: Boost CHO intake. • Corn or peas, beans, rice or pasta, & fruit. • Step 2: Remember your rainbow. • Vit A & C, K+, Fe, & fiber • Step 3: Include protein. • Cottage cheese, tuna, turkey, eggs, or beef. • Step 4: Remember calcium. • Drink milk, add tofu or yogurt.

23. Dinner • For more energy, begin by focusing less on dinner and more on breakfast & lunch. • “Consider Dinner for Breakfast and Breakfast for Dinner!” • Do not arrive home hungry. • Plan time to shop for food when you are not stressed, tired, or hungry. • Plan cook-a-thons.

24. Dinner • Dinner should NOT be the largest meal of the day. • Focus on creating a meal of ~500 to 650 kcals (60% of the kcals coming from CHOs). • Choose 3 out of the 5 food groups to create a meal. • Build your meal around CHOs. • Example: • 8 stone-wheat crackers, ½ can tuna w/1 tsp lite mayo, 12-oz can V-8 juice, & 1 cup fruited yogurt.* Note: sample meal based on 1800-2000 kcal meal plan for an active woman, can adjust portions for an active man.

25. High Energy Snacks:For Cravings & Pre-Exercise Energy VS.

26. The Truth About Snacking • Some people “try not” to snack between meals b/c they think it’s sinful & fattening. • The truth is…snacking is important. • Hunger occurs every 3-4 Hours, snacking helps to curb the appetite so that “binging behavior” can be avoided. • Provides energy to fuel workouts or normal daily activities.

27. Snack Attacks“Snacking Guidelines 101” • Snacks are needed, just remember if you’re too hungry you may not care what you put into your mouth! • A sugary treat can fit into a well-balanced diet. • If you desire “sweets,” determine if you have eaten enough kcals at meal times. • Prevent sweet cravings by eating more kcals at breakfast & lunch. • If eating a late dinner, plan to eat a mid-afternoon (pm) snack.

28. High Energy Snacks:“The concept of mini-meals” • Mini-meals include at least 2 foods from at least 2 food groups. • GOAL: Wholesome, Nutritious, & Convenient • Examples: • Bagel w/PB • Granola, banana, & milk • Instant oatmeal w/milk • Dry cereal w/milk or dried fruit • PB & J sandwich • Fruit & Yogurt • Smoothies

29. Pre-Exercise Snacking Guidelines • ~1 Hour before exercise choose a CHO-based mini-meal. • ≥ 60 to 90 minutes choose foods with a moderate to low glycemic index (i.e., oatmeal, bananas, or lentils). • ≤ 60 minutes choose the “tried and true” foods that digest easily (i.e., bread, bagels, or pasta). • Limit high-fat protein foods. • Be very cautious with sugary foods (high GI foods). • Allow adequate time for digestion. • Drink your fluids.

30. High Energy Foods“Fueling During & After Exercise”

31. Fueling During Exercise • Exercise lasting ≥ 60 to 90 minutes/session. • ~100 to 250 kcals (30 to 60 gm CHO) per hour after the 1st hour of endurance exercise. • Examples include: • 4, 8 oz. glasses of sports drink • 2 cups sport drink & banana • 2 cups sports drink, energy bar, & extra water. • Also; fruit juices, sports gels, or hard candy can be consumed.

32. Fueling After Exercise“The Recovery Phase” • Exercise lasting ≥ 60 to 90 minutes. • The plan: • Replace fluids first. • Juices, watery fruits, high-CHO sport drinks, or water. • Replace CHOs. • Consume ~0.5 gm CHO/lb BWT every H for 4-5 hours (begin repleting immediately ~15 minutes post-exercise). • OJ & med. bagel, 16 oz. cranberry juice, or 12-oz. soda & 8-oz fruited yogurt. • Replace protein. • Consume ~6 gms of protein (about 1 egg) within 30 minutes after a workout. • Consume with a CHO source (i.e., turkey sandwich or cereal & milk). • Replace electrolytes (Potassium & Sodium). • Potassium (~1 lb. sweat = 80-100 mg): OJ, bananas, raisins, or yogurt. • Sodium (~1 lb. sweat = 400-700 mg): Pretzels, pizza, Gatorade, or soup.

33. Hydration

34. Hydration & Energy Water is the most important nutrient. • Being dehydrated can lead to early fatigue. • Exercising when you are dehydrated is dangerous and hurts your performance. • Good hydration protects against cramping and heat illness. • Train yourself to drink before, during, & after exercise.

35. Fluid Regime • Drink 2 cups of fluids 2 hours before exercise. • When you are training, keep a fluid bottle next to you and drink 5 to 10 ounces every 15 to 20 minutes. • Weigh yourself before and after exercise to determine how much weight you lost to sweat. • Drink about 3 cups of fluid for every pound lost. • Keep a record of how much fluid you drink.

36. Sports Drinks • Drink sport drinks when • when exercising for more than 1 hour • when it is hot or humid • whenever you have a high-intensity workout • Sport drinks* should contain: • 14 to 19 grams of CHO • 110 to 165 milligrams of sodium per 8 ounces

37. Conclusions • Food is fuel for your body. • You are what you eat. • If you eat junk, you will feel “junky.” • “Energy” comes from good food choices, proper hydration, and adequate rest. • No energy pill, potion, or bar will fuel your body as efficiently or effectively as “real” food.

38. References • Clark, Nancy. The Athlete’s Kitchen: How to eat and win. New York: Bantam Books, 1981. • Clark, Nancy. Sports Nutrition Guidebook, 3rd ed. Champaign Illinois: Human Kinetics, 2003. • Dunford, Marie, editor. Sports Nutrition: A practice manual for professionals, 4th ed. Chicago, Illinois: American Dietetic Association, 2006. • Mahan, LK and Escott-Stump S. Krause’s Food 10th Edition, Nutrition, and Diet Therapy. New York: W.B Saunders Company, 2000. • Sports Nutrition Workshop: Nutrition & Exercise Conference, Philadelphia, PA 2006. • Stephenson, Jane and Bader, Diane. Health Cheques™: Sports Nutrition Guide. Mankato, Mn: Appletree Press, 2005.

39. Need Help? Tanya Williams, MS, RD, LDN Clinical Nutritionist Room 202 SHS 577-1401 (SHS desk) 577-3987 (office) tlm019@bucknell.edu Hours available Monday-Friday (by appointment only)