exercise nutrition - carleton university · other supplements creatine - increases strength, power...
TRANSCRIPT
EXERCISE NUTRITION
By: Jane Skapinker, Registered Dietitian
Ashley Lock, Dietetic Intern
Exercise Nutrition:
the relationship between…
Food/nutrition and Exercise/muscle
Agenda
Energy sources
Where do we get Nutrition Advice?
What to Eat Before and After Exercise
Protein
Metabolic Damage
Supplements
The Best Diet
Resources
Where do we Get Our Energy From?
Calories (kcal) from…
Carbohydrates: 4kcal per gram
Protein: 4 kcal per gram
Fat: 9 kcal per gram
Where Do Athletes get their Nutrition
Advice?
How Professional Athletes Eat
Time Food Nutrient Totals
7:45am 175g Low Fat Greek Yogurt
1 Cup Blueberries
1 Cup Oats
1 Slice Toast w/ 1 tbsp of Peanut
Butter
Carbohydrate: 93g
Protein: 31g
Fat: 17g
10:00 am 1 Bagel w/ 1 Tablespoon Strawberry
Jam
1 Cup Low Fat Milk
Carbohydrate: 72g
Protein: 14g
Fat: 8g
11:30am 20 Pretzel Sticks Carbohydrate: 25g
Protein: 6g
Fat: 2g
11:40 am 355 ml Sports Drink Carbohydrate: 23g
Protein: 0g
Fat: 0g
12:00pm-3:00pm
(During activity)
1 L Sports Drink Carbohydrate: 65g
Protein: 0g
Fat: 0g
Totals Carbohydrate: 278g
Protein: 51g
Fat: 27g
Calories: 1559
Time Food Nutrient Totals
3:15pm 1 Energy Bar
1 Banana
1 Protein Shake
Carbohydrate: 63g
Protein: 24g
Fat: 3g
5:30pm 1 Cup Cooked Pasta
½ cup Tomato Sauce
2 oz. Extra Lean Ground Beef
Carbohydrate: 44g
Protein: 26g
Fat: 10g
8:30pm 1.5 Cup Garden Salad w/ 1 tbsp
Salad Dressing and 2 Tbsp Sunflower
Seeds
1.5 Cups Rice
3 oz. Chicken
Carbohydrate: 72g
Protein: 23g
Fat: 19g
10:00pm ½ Cup Cottage Cheese
½ Cup Berries
¼ Cup Almonds
Carbohydrate: 24g
Protein: 23g
Fat: 22g
Totals Carbohydrate: 203g
Protein: 96g
Fat: 54g
Calories: 1682
Grand Totals:
Carbohydrate: 481g
Protein: 147g
Fat: 81g
Calories: 3241
Percentages:
59% carbs
18% protein
22% fat
Moderately-Active Adults
3 to 5 meals/snacks per day
Balanced plate:
½ vegetables
¼ starch
¼ protein
How Much Exercise?
Minimum of 150 minutes of moderate to vigorous-
intensity physical activity per week
That’s 30 minutes five times a week!
Add in muscle and bone strengthening activities 2x
per week for added benefits
The more exercise, the better!
What to Eat Before and After Exercise
When Should the Biggest Meal of
Your Day Be?
The majority of your carbohydrates should be
consumed closest to your workout
Last meal prior
or
First meal after
Stomach cramps during exercise?
Lower protein, fiber and/or fat at your last meal or
snack before exercise
Tailor to your needs!
Post-Workout Nutrition
Plan to have one of your regular snacks or meals
soon (within 2 hours) after your workout.
Aim for at least 10-20g of protein
Protein and carbohydrate post workout
supplementation are not needed for most moderate
exercisers.
Protein and carbohydrate work together to help
your body recover and replenish!
Protein
Protein
Most satiating nutrient which can help to regulate
intake.
Slight increase in metabolic rate after consumption.
Required for muscle repair.
Recommendation per meal:
20-35g
Phillips SM (2012). Dietary protein requirements and adaptive advantages in
athletes. The British journal of nutrition.
Layman DK (2009). Dietary Guidelines should reflect new understandings
about adult protein needs. Nutrition and Metabolism.
Does Protein + weight lifting =
+ Testosterone
Metabolic Damage
Metabolic Damage
Rule #1: DO NOT eat as little as possible!
Other names: Starvation mode, weight loss resistance,
adrenal fatigue, neuroendocrineimmune dysfunction
or adaptive thermogenesis
Adaptive Thermogenesis
“This metabolic adaptation is a biologically meaningful
survival mechanism that conserves energy in the face
of starvation and dangerously low energy supplies” Camps SG, Verhoef SP and Klaas WR. Weight loss, weight maintenance and adaptive
thermogenesis (2013). The American Journal of Clinical Nutrition
Adaptive Thermogenesis
Rule #1: DO NOT eat as little as possible!
Other names: Starvation mode, weight loss resistance,
adrenal fatigue, neuroendocrineimmune dysfunction or
metabolic damage
Signs and symptoms: Uncontrollable cravings for sweet,
salty and high fat foods, no fat loss, weight gain, gas,
bloated feeling, development of intolerances,
amenorrhea, insomnia and lack of motivation to
complete workouts
Fat loss needs to be taken slowly in
order for success.
Supplements
Dietary Supplements
A nutrient or ingredient that is consumed in an isolated
form because it cannot be obtain in optimal amounts
through diet.
Protein
Protein: Bars and Powders
Unable to obtain enough protein from whole foods
Need something easily transportable or no access to a
refrigerator
Between competitive events
Trying to gain weight
Use in baking healthy snacks
Whey or casein?
Sports Drinks
Carbohydrate based
The exercise is intense and lasts longer than an hour
(eg. soccer, hockey, basketball or interval training)
You sweat a lot and notice cakey white salt lines on
your clothes.
You wear a lot of protective equipment like in hockey
or football.
The weather is hot and humid.
Your fluid needs to be quickly replaced (e.g. during
soccer tournaments or two-a-day training sessions).
Iron
As indicated by Ferritin levels in blood test
Low iron is common because of a hormone known as
Hepcidin which is increased by activity and lowers
iron absorption.
What to look for:
<30 (women) or <50 (men) = performance decrement,
tiredness, fatigue
<12 = anemia (most labs)
*Make sure you take your results to your dietitian or physician to
determine an appropriate dosage as overdosing on iron is possible and is
very dangerous.
Vitamin D
<20 = risk of rickets
20-50 = satisfactory, no risk of disease
75-100 = good, improved strength, power and all
around performance found in active individuals
100+ = preferable, found in populations who work
out doors in tropical regions of the world
Recommendation: 1000IU daily
Todd JJ, Pourshahidi LK, MscSorley EM, Madigan SM and Magee PJ (2015). Vitamin D: recent advances and
implications for athletes. Sports medicine.
Other Supplements
Creatine - Increases strength, power and recovery between high intensity bouts. Side effects include water weight gain and a more bloated look.
Beta-Alanine – Increases lactic acid buffering. Reduces the burning sensation felt during certain exercises.
Caffeine – Stimulates the central nervous system.
Sodium Bicarbonate – Increases lactic acid buffering by making your blood more basic/alkaline. Can cause severe vomiting if overdosed.
Beet Root Powder (or whole beets) – Nitric oxide booster. Natural source of nitrates which convert to nitric oxide in the body. Nitric oxide dilates blood vessels supplying muscles with more blood, oxygen and nutrients.
The Best Diet
“Adherence is the only consistent factor
associated with weight loss and disease related
outcomes.” Pagoto SL, Appelhans BM (2013). A Call for an End to the Diet Debates. JAMA
1. Whole foods
2. Control appetite
3. Improve food quality
4. Promote exercise
5. Raise nutritional awareness
The Best Diet
Everyone is individual.
Whole foods, whole foods, whole foods
The key is persistence, determination and adherence
“Many cultures eat better and are healthier than
North Americans, yet with significantly less nutrition
knowledge” Jen Sygo
Takeaways
Information from valid and reliable sources.
Largest carbohydrate meal closest to exercise and a
meal or snack within 2 hours of activity.
Protein at every meal, including breakfast.
First balanced nutrition, then sports nutrition, then
supplements
Successful fat loss occurs slowly.
Be aware, be persistent.
Resources
Nutrition Classes/Professors here at Carleton
Jane Skapinker here at Carleton - http://dining.carleton.ca/nutrition/
Yoni Freedhoff - http://www.weightymatters.ca/
Jennifer Sygo - http://news.nationalpost.com/author/jsygonp/
Precision Nutrition - http://www.precisionnutrition.com/
Examine.com - http://examine.com/