Nutrition for Active Bodies

What to eat?When to eat?

How much to eat?

Dr. Luigi Gratton, M.D.

• Family Medicine and Clinical physician – UCLA Center for Human Nutrition

• Author of numerous articles on nutrition and obesity

• Vice President of Medical Affairs and Education at Herbalife International

• Accomplished Tri-Athlete

Heather Livingston, MSC• Expert in Health, Nutrition

and Sports Nutrition• 17 years in Sports Nutrition

Experience• Nutritionist to NBA, FIBA,

ABC, IHL• Worldwide Public Speaker

and Published Author• Expertise has been used by

US Olympic teams • Olympic Team Member in

1984

Jason Wick

• Personal Trainer• Placed 2nd in Mr.

Minnesota Body Building competition in 2004

• Has worked with several athletes ranging from junior high through the NHL.

• Has personally tested these methods on 3 separate occasions.

Nate Fears• B.A. from University of

Minnesota- Duluth • UMD Football Team –

Defensive Back• NASM Certified Personal

Trainer • NASM Corrective Exercises

Certification • TRX and Suspension Training

Certification • Individual Football Skills

Specialist• Has proven these methods

work for him and his clients countless times.

Metabolic Syndrome•Although genetics may

play a role• It is your CHOICES that

truly determine your fate!

Overweight Associated with:

• 90% of type 2 diabetes • 80% of heart disease deaths • 30 to 50% of kidney failure• 50% of high blood pressure and stroke• Many common forms of cancer: breast,

prostate, kidney, ovarian, uterine, pancreatic, gallbladder, and colon cancer are associated with obesity.

Manually change channel Remote control Raise garage door Garage door opener Cook for 30 min Pizza delivered Wash car Go to car wash Mow the grass Hire someone to Mow Walk dog Let dog out Shop at mall Shop online Climb stairs Escalator

Active Sedentary Lifestyle Active Sedentary Lifestyle

Classic Cola8 fluid oz

100 kcal1950

52 fluid oz

2002

630 kcal

Increased Corn Syrup Calories

“Old Days”Hamburger

280 kcal

Double Burger with Cheese

1120 kcal

Increased Burger Size

Only in Los Angeles

Not a “cookie-cutter” program

• But EVERYONE does want– Increase energy– Quick recovery from activity– Build and maintain health– Lose excess fat– Heal any injuries as quickly as possible

So how can that be done?

Because every BODY is . . .

•D I F F E R E N T!– We all have different tastes– We have “slight” different needs– We all have different options available

Keep in mind what “food” really is. . .

Like the kind of fuel you would put in this vehicle! RIGHT?

Where to start?• Calories–What are my needs now?–What are my needs in the

future?

Carbohydrates 45 to 65%

• Main source of energy for cells• Two kinds – Complex – grains, fruits, vegetable– Simple – candy, table sugar, soda

• So what’s wrong with sugar??– Body really doesn’t know the difference between

complex and simple sugars

Sugar

• See handout 176 Ways Sugar Can Ruin Your Health

• High fructose corn syrup - 3 main reasons– Preservative– Filler to “bulk” the food more– Enhances the taste– Problems it causes• Users tend to want to consume more sweets

What to look for?

• Look for words ending in “OSE”– Saying goes “ose is gross”

• Look for the word syrup• Look for the word concentrate• Look for sugar items to not be in the top 3

ingredients– Listed in order of weight contributed to the final

product

Proteins 30%

• LEAN Proteins!– Marbling– Wild game vs store bought vs home raised– Choices?

• Main job of proteins is to tell the cells what to do

• Also a builder of cells/tissues

Fats 25%

• What does fat do for our bodies?– Cushions– Protects – Lubricates– Insulates

• In the cells fats keep the cell walls healthy

Want low fat, but not NO fat!

• Look for “good fats”– Omega 3 vs Omega 6• Anti-inflammatory• Antioxidant powers• Supplement vs food

– Saturated vs unsaturated• Which is which?

– Best oil choices see handout

4 stages of nutrition for activity

• Stage 1 – Fueling• Stage 2 – Refueling• Stage 3 – Repair• Stage 4 – Recovery

Must first consider . . .

Hydration

Prevents dehydration – remember even 4% will affect performance

Drink before feeling thirsty – thirst is last mechanism of body to signal dehydration

If the body signals you are hungry and you’ve been keeping up with calories needed, you body is probably dehydrated.

Drink 80 to 100 ounces a dayBut . . . Keep urine pale yellow in color!

And any time muscles “work” . . .

The exchange of oxygen and carbon dioxide – Creates free radicals that damage cells– Causes release of small amounts of nitric oxide

released in the blood vessels– Causes muscle tissues to “break down” and tear

Stage 1 - Fueling

• 15 to 45 min before activity• Want the following:– 50 g carbohydrates• instant fuel• Fills tank for muscle energy

– 9 to 24 g proteins– Low fat

Stage 2 - Refueling

• This must be immediate!– Continue until 90 min later!– Can even be done during final portion of activity

• Like when arrive at destination on a trip!• The muscles are most receptive to be filled!

– Need energy– Not heavy proteins!

• Want the following:– Up to 50 g carbohydrates– 9 to 24 g proteins– Low fat

Stage 3 – Repair (Post Exercise)

• Usually occurs 1 ½ hours to 3 hours after• Every muscle is damaged!– The more strenuous the more the damage

• Protein number– Lean protein estimator– Want metabolism to work for you, not against!

• Like building a fire and not lighting it!

Protein Recommendations• Sedentary lifestyle –1 g of protein per 1 lb LBM

• Active Lifestyle or ball sports– 1.5 g of protein per 1 lb LBM

• Marathon Runners or body builders–2.0 g of protein per 1 lb LBM

Want the following:• 30 to 50 g of protein for this “main meal”• Need moderate carbohydrates –– ratio is 1 : 1 1 /2– Keep “starches” low

• Good fats– Provides energy– Reserve fuel– Protection during impact from training

Remember!Free Radicals that are built up during exercise damage healthy cells and leads to longer recovery time in the cells

Stage 4 - Recovery

• The rest of your day• Good nutrition??• What are you doing?? Or not doing??• Are you giving your “car” the fuel it needs?

OR are you . . .

Fueling your car to look more like this?

Antioxidants to the rescue!!

• Will not increase your performance• Will increase the speed fuel is able to get back

into the muscles• Reduce recovery time so you can spend more

time in active training!• Want throughout your day – not a One-A-Day!

What about Fiber?

• See fiber handout• Fiber has a special added bonus– Can carry away calories – up to 7 per gram– See how fiber accomplishes this!

Other special concerns?

• Always consult with your physician any time you have a question regarding your health.

• Don’t be shy about requesting consultations with specialists!