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Nutrition & Exercise

Learn about weight management tools, macronutrients, pre- and post-exercise meal ideas, hydration tips, and nutrient-dense snacks for a balanced lifestyle. Presented by Rachel Bordogna, RD CD. Contact: rachel.bordogna@eskenazihealth.edu

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Nutrition & Exercise

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  1. Nutrition & Exercise Presented by: Rachel Bordogna, RD CD Eskenazi Health Registered Dietitian rachel.bordogna@eskenazihealth.edu

  2. Overview

  3. Weight Management Tools • Self-monitoring • Calorie tracking • Daily self-weighing • Small changes vs. Large changes • Reduce or replace • Goal setting • Problem solving • Accountability

  4. Why is Nutrition Important? • Think of your body as a car... • Food is fuel • High quality fuel = optimal performance • Low quality fuel = poor health & sub-par performance

  5. Nutrition 101 • Calories in = Calories out • 1 pound = 3500 calories • Macronutrients • Carbohydrates (a.k.a. “carbs” or “CHO”) • Protein • Fat • Alcohol • Micronutrients • Vitamins & Minerals • Antioxidants • Phytochemicals

  6. Eat routine meals & snacks Make half your plate fruits and vegetables Avoid oversized portions Make half your grains WHOLE grains Choose lean proteins Drink water instead of sugary drinks Nutrition 101

  7. Nutrition 101

  8. How do nutrition needs change during exercise? Considerations for nutrition needs as part of an active lifestyle

  9. Factors to Consider Weather Conditions Intensity Duration

  10. Glycogen Stores

  11. Exercise is a STRESSOR • Focus on anti-inflammatory foods • added sugars • highly processed foods • trans fats • Increase antioxidants • Fruits, veggies & whole grain

  12. Pre-Exercise Meal Basics Before Exercise • Avoid oversized meals • Choose fats wisely • Avoid high fiber & BBBC • Bran • Beans • Broccoli • Cauliflower

  13. Pre-Exercise Meal Basics • 1-2 hours prior to activity • Protein + Carbohydrates • Keep it simple • Examples of Protein + Carbohydrate: • Oats or whole grain cereal and 1-2 eggs • Power smoothie (fruit, milk or yogurt) • Granola yogurt parfait • Peanut Butter with bread or fruit

  14. Pre-Exercise Meal Basics • 30 min-1 hour prior to activity • Very little protein • Avoid high fiber and high fat foods • May include some complex carbohydrates • Include a source of “Simple” carbohydrates = quick energy needs and easy digestion • Example of Simple Carbohydrate: • Juice, dried fruit (dates, mangoes, bananas) gel packet/gummies, or crackers

  15. Trial & Error • Eat what works FOR YOU! • Type of sport • Training status • Age • Gender • Stress • Type of food (CHO/PRO/FAT) • Hydration level

  16. Pre-Exercise Snack and Meal Ideas

  17. Benefits of Carbohydrates During Exercise 45-60 grams of carbohydrate per hour • Enhances performance in prolonged aerobic exercise • Maintains blood sugar • Provides energy to muscles • 60 minute rule • <60 min of exercise = rely on your glycogen stores and pre-exercise snack, drink water only

  18. 75 g 30 g 45 g Photo Credit: Blinq, Elsie Hui, Robin_24

  19. After Exercise • First 15-60 minutes • Cells are most sensitive to replenish lost glycogen & start to build/repair muscle • Recovery meal should contain both carbohydrates and protein • 3:1 ratio CHO:PRO (45g CHO: 15g PRO)

  20. Recovery Workout Meals

  21. Hydration Before Exercise Drink 8-20 oz. fluid (water or sports drink) 1 hour before exercise Body Temp. Lowers Heart Rate

  22. Hydration During Exercise 4 to 8 oz. every 15 min & up to 16-24 oz. of fluids/hour Body Temp Heat related illness Performance Lowers Heart Rate

  23. Hydration After Exercise 20-24oz water or electrolyte sports drink in 30 min • Replaces water loss from sweat • Replaces electrolytes • Improves muscle recovery • Sets you up for success

  24. Hydration Body Weight (lbs) / 2 = Ounces per day • Overall feeling of wellness • Oxygen to cells • Flush toxins & waste • Optimal function of body systems

  25. Signs of Dehydration -Fatigue-Lack of concentration-Headache-Muscle cramps-Dark colored urine

  26. Photo credit: pepsico.ca/en/brands/Gatorade.html#Gatorade_CoolBlue_fb

  27. vs. Treats Snacks Boost mood & energy levels Stabilize blood sugar Sustain fullness Prevent overeating w/next meal Mini-meals to fill in nutritional gaps • Add calories, sugar & salt • Provide “empty calories” • High in total calories, low in vitamins/minerals • Can be part of a healthy diet…in moderation

  28. Nutrient Dense Snacks

  29. What Makes a Nutrient-Dense Snack? • Aim for 2 to 3 food groups in a snack • Add color to your snack • Limit to 100-250 calories

  30. Snacks: Protein Fiber Whole grains Popcorn Fresh fruits Fresh Vegetables Especially with skins Beans • Nuts • Seeds • Nut Butters • Eggs • Meat • 2% String Cheese • Yogurt or Greek Yogurt • Low Fat Cottage Cheese • Beans • Tofu

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