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How to Fuel Your Workout

How to Fuel Your Workout. Missouri Baptist Medical Center Outpatient Dietitians Rachel Matusiak MS, RD, LD Danielle Glesne RD, LD. Benefits of Physical A ctivity. Control blood pressure, reduce stress, healthy weight management… “ S itting disease”

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How to Fuel Your Workout

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  1. How to Fuel Your Workout Missouri Baptist Medical Center Outpatient Dietitians Rachel MatusiakMS, RD, LD Danielle Glesne RD, LD

  2. Benefits of Physical Activity • Control blood pressure, reduce stress, healthy weight management… • “Sitting disease” -long stretches of sitting can increase risk for heart disease, diabetes and cancer • American Heart Association -150 min/week

  3. Overall Diet • Carbohydrates • Main source of energy • Protein • Helps build and repair muscle tissue • More is not necessarily better • Fat • Source of energy for low to moderate exercise • Fluid • 9 cups per day for women • 13 cups per day for men

  4. Energy Needs • Carbohydrates • Fruit • Low-fat dairy • Whole grain products • Starchy vegetables

  5. Energy Needs • Protein • Adult male • 84-119 grams of protein • Adult female • 66-94 grams of protein

  6. Energy Needs • Fats • Fatty fish • Nuts • Nut butters • Heart healthy oils & spreads • Avocado

  7. Timing - Pre-Workout • 0-30 minutes of moderate exercise • No pre-exercise snack necessary • If meal has been w/in 4 hours* • 30-60 minutes of moderate exercise • Small snack 30-60 min before • 15-30 g of carb • No more than 200 calories

  8. Timing - Post-Workout • After exercise • If exercise lasts longer than 1 hour • Small snack • Carb and protein within 1 hour • To recover muscles and replace glycogen stores • 15-30 grams of carbohydrate • 7-14 grams of protein • No more than 200 calories

  9. Snack Examples Before Exercise After Exercise Low-fat chocolate milk Whole grain cereal & low-fat milk Fresh fruit & nuts or nut butter Turkey sandwich on whole grain bread • Fresh fruit • Low-fat yogurt • Low-fat granola bars • Whole grain cracker & low-fat cheese • Hummus & pita chips

  10. Calories Burned

  11. Hydration Needs • Before • 16-20 oz. 2 hours prior to exercise • During • 4-8 oz. per 15 minutes • Carbohydrate containing – only if lasting more than 1 hour • After • 24 oz. within 2 hours of exercise

  12. Signs of Dehydration • Early signs are: • Thirst • Premature fatigue • Increased body temperature • Faster breathing and pulse rate • Decreased exercise capacity • Later signs include: • Dizziness • Increased weakness • Labored breathing with exercise

  13. Sports Drinks • Needed if: • High intensity exercise • Lasting longer than 1 hour • Excessive sweating • High temperatures

  14. Move More • Exercise in the morning • Bring lunch to allow for time to walk on lunch break • Park farther away • Use stairs • Participate in active hobbies • Limit screen time

  15. Questions??? http://www.missouribaptist.org/MedicalServices/NutritionServices.aspx Phone: 314-996-4987

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