Importance of Exercise and Nutrient Timing

1. Importance of Exercise and Nutrient Timing Audience: 11-12th graders By Eric Sharkey

2. Importance of Exercise • Exercising prevents diseases • Increased self-worth • Physical activity can be fun!! • Best way to control weight loss/gain

3. Physical Activity • Exercise is vital for a healthy mind and body • Great way to interact with fellow peers • Allows students any opportunity to relieve stress

4. Nutrient Timing Must focus on when you eat instead of what to eat!! Nutrient timing tries to gain all benefits possible from given nutrients Very important to consume carbohydrates and protein before and after exercise

5. What is Nutrient Timing? • Nutrient Timing- focuses on when to eat rather than what to eat • Get proper nutrients in body pre and post workout • Nutrients provide energy for workout and recovery • Imperative to get nutrients about an hour before starting workout

6. Benefits of Nutrient Timing • Increased athletic performance • Better recovery from workout • Improved health • Better understanding of the importance of exercise

7. Anaerobic and Aerobic Exercise • Nutrient timing should be applied to all types of exercise • Whenever you finish a workout, you need to get the proper nutrients within 30-60 minutes • Having carbohydrates prior to exercise provides energy bursts

8. 3 Phases of Nutrient Timing Energy phase: starts right when workout begins Anabolic phase: 45-60 minutes after workout Growth phase: 18-20 hours when muscles have chance to recover

9. 1) Energy Phase • 1 hour before workout- must have carbohydrates to provide energy • 4:1 ratio of carbohydrates to protein • Protein synthesis is accelerated to provide energy • Depleted glycogen storages inability for muscles to maintain high intensity

10. What to Eat Pre Workout Moderate intake of carbohydrates and proteins • Protein/Energy bars • Fruit • Sports Drink and water • Bagel or oatmeal

11. 2) Anabolic Phase • 45-60 minutes directly following workout • Best time for muscles to be affected by insulin • Vital for muscles to receive greatest benefits • 3:1 Ratio of carbohydrates to protein

12. 3) Growth Phase • Starts 1 hour after workout continues until next workout • Concentrate on eating proteins to rebuild muscle fibers • Phase when muscles can gain strength and endurance

13. What to Eat Post Workout • Fish • Chicken • Rice • Steak • Pasta • Vegetables (the greener, the better)

14. Electrolytes • During exercise your body loses electrolytes through perspiration • Electrolytes are needed to complete your body hydrated • Examples: sodium, magnesium, and potassium

15. Water vs. Gatorade • Gatorade replenishes your body with electrolytes • During workouts, water is not enough • Gatorade / PowerAde are needed when workout are for long periods of time • Sports drinks should be 4-8 percent carbohydrates • This provides simple sugars (energy) during high-intensity workouts

16. Why is nutrient timing needed? • Athletes must prepare their bodies for competition • Gives body energy to last all day

17. Protein • Protein fuels the body and provides energy • Main function- speed up protein synthesis • Allowing muscles to rebuild broken down fibers

18. Carbohydrates • Simple carbohydrates- provide short bursts of energy • Complex carbohydrates- Must be broken down before converted to energy • starch and dietary fibers • Found in: fruits, vegetables and grain products

19. Timing is Everything!!

20. Helpful Resources • http://www.precisionnutrition.com/all-about-nutrient-timing • http://www.ideafit.com/fitness-library/nutrient-timing • http://www.unm.edu/~lkravitz/Article%20folder/nutrientUNM.html