EXERCISE NUTRITION - Carleton University · Other Supplements Creatine - Increases strength, power...

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/