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How to Fuel Your Workout
Missouri Baptist Medical Center
Outpatient Dietitians
Rachel Matusiak MS, RD, LD
Danielle Glesne RD, LD
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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
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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
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Energy Needs
Carbohydrates– Fruit– Low-fat dairy– Whole grain products– Starchy vegetables
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Energy Needs
Protein– Adult male
• 84-119 grams of protein– Adult female
• 66-94 grams of protein
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Energy Needs
Fats – Fatty fish– Nuts– Nut butters– Heart healthy oils & spreads– Avocado
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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
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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
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Snack Examples
Before Exercise
Fresh fruit
Low-fat yogurt
Low-fat granola bars
Whole grain cracker & low-fat cheese
Hummus & pita chips
After Exercise
Low-fat chocolate milk
Whole grain cereal & low-fat milk
Fresh fruit & nuts or nut butter
Turkey sandwich on whole grain bread
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Calories Burned
In 1 Hour of: 160 pound person 200 pound person
Golfing (carrying clubs) 314 391
Walking (2 mph) 204 255
Running (5 mph) 606 755
Swimming 423 528
Biking (leisurely) 292 364
Hiking 438 546
Stair stepper 657 819
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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
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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
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Sports Drinks
Needed if:– High intensity exercise– Lasting longer than 1 hour– Excessive sweating– High temperatures
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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
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Questions???
http://www.missouribaptist.org/MedicalServices/NutritionServices.aspxPhone: 314-996-4987