Fuel & Refuel Nutrition for Optimal Exercise Performance

Brooke BlissNutrition Consultant

BSc Nutrition & Dietetics

Overview

Nutrition Basics

Fuel & Refuel Carbohydrates Protein Fats

Sample Meal Plan

Your body’s needs

Nutrition Basics

The essential nutrients you must consume in your daily diet:

Macronutrients: CHO: 45-65% of calories Protein: 20-35% of calories Fat: 10-35% of calories

Micronutrients: vitamins, minerals, & water

How can nutrition impact exercise?

Improve exercise performance

Decrease recovery time from intense exercise

Prevent injuries caused by fatigue

Provide fuel during high intensity exercise

Control/maintain weight

Reduce your risk of many chronic disease (e.g. diabetes, cardiovascular diseases, hypertension, obesity, osteoporosis, some cancers)

Fueling & Refueling your workoutCarbohydrates, Fats, Protein

Primary Sources of Fuel

During exercise, carbohydrates and fat are your primary sources of fuel

Depletion of each depends on: Contents of meal consumed before exercise Energy consuming during exercise Your fitness level Type, duration, and intensity of exercise

Endurance training causes your body to use fat as the primary source of fuel

Exercise stimulates…

A rise in blood levels leading to the breakdown of stored fat and carbohydrates to be made available as energy for working muscles

The body’s carbohydrate reserves are very limited in comparison to fat and protein

Carbohydrate stores will be used up first during exercise…

Carbohydrates as Fuel

Primary source of fuel during exercise

Your body uses carbs from outside sources (diet) and body stores (glycogen) during exercise

Goal of pre-exercise meal: promote glycogen synthesis/storage, give the body glucose (energy), and minimize fatigue

Consuming CHO during exercise? Normalize blood sugars

Usually eat 2-4 hours before exercise – meal should contain ~150-300g CHO

Glycogen

“Carbohydrate stores” in the body

Stores are very limited

Reserves are smaller than protein and fat stores

Stores are located in the liver and muscle

Pre Exercise Carbs

Complex carbohydrates are BEST – this is because they also contain many other nutritional benefits

Should choose a meal that is small & easy to digest

Avoid food with a lot of fibre, fat, & carbonation (GI distress)

Choose low glycemic index foods

Examples: Vegetables & fruit Whole grains Beans & Legumes

Low Glycemic Index Foods

Yogurt

Banana

Hummus

Nuts

Lentils

Beans

Apples

Grapefruit

Tomato soup

Oatmeal

Carbohydrates During Exercise

Exercising >60 minutes? May need to consider a sports drink or external

source of carbohydrate You may experience fatigue due to a drop in

blood glucose/depleted CHO stores Providing additional CHO will help reduce

fatigue and allow you to keep performing During this time it is best to choose SIMPLE

sugars – Absorb rapidly and give you a quick boost!

Carbohydrates to Refuel

Carbohydrates are extremely important to replenish your muscle glycogen, strengthen & repair muscle tissue

Amount of CHO eaten after varies based on when you will be performing physical activity next

How quickly your body replaces muscle glycogen depends on how much has been depleted (length of workout and intensity)

More active you are = more CHO needed in your diet

Brooke’s Carb Breakdown

#1 Carbs: THE BEST SOURCE OF FUEL Not processed – Could be found in the garden! Best quality for the quantity High in fiber which will stop you from over-eating E.g. Sweet potatoes, berries, apples, beans, vegetables

#2 Carbs: Healthy but processed Still fairly easy to control yourself from over-eating E.g. whole-wheat bread, whole wheat pasta, tortillas, etc.

#3 Carbs: Avoid this type of carbohydrate Causes poor portion control and overindulgence E.g. white pasta, white breads, chips, cookies

Protein as a fuel

Protein is not a primary source of fuel during exercise

Protein is best to be consumed AFTER your workout! (esp. after resistance training)

Plays a role in muscle development and muscle repair

Fat as fuel

Primary source of fuel during REST & endurance exercise

Recommended 20-35% cals from fat for athletes

More fit = better at utilizing fat as an energy source

“Fat-free” is not always the best food choice!!!

Fat is important for the body as it: makes up cell membranes, part of the brain and spinal cord tissue, cushions body parts and organs, & keeps skin soft – we could not survive without fat!

Fat as fuel

It is better to steer clear of high fat foods pre-workout as they tend to cause stomach upset and lead to poor performance

Fat utilized as energy comes from adipose tissue storage, muscle fat, blood, and dietary fats

Choose Good Fats

“GOOD”: Monounsaturated fats Polyunsaturated fats: contain omega-3 and omega-6 fats

“BAD”: Trans fats: made from liquid oil then converted into a solid

form Saturated fats: unhealthy fat found naturally in foods (e.g.

fatty cuts of meat, high fat cheese, high fat milk etc.)

Choose good fats:

Avocado

Nuts

Seeds

Fish (omega-3 fatty acids)

Unsat vegetable oils

But what about coconut oil?

92% saturated fat in comparison to olive oil with 15% saturated fat

BUT coconut oil contains smaller triglyceride chains than other oils which allow for easier transportation to the liver

Due to this, these fats are directly burned off as fuel leading to less fat stored and deposited within body tissues

READ the label!

Don’t go for the FAT FREE. Generally, foods claimed as “fat-free” have replaced the fat with added REFINED sugars

Refined sugars are the simple carbohydrates (#3 CHO) that lead to a elevation in blood sugar (energy) followed by a drastic drop in BG leading to overeating and hunger.

READ the label!

“Fat-Free” = less than 0.5g fat per serving

Low fat: 3g or less fat per serving

Reduced or less fat: at least 25% less fat as compared to a standard serving

Light: 1/3 fewer calories or 50% less fat as compared with a standard serving size

**Be cautious. Food companies have the ability to classify their own “serving size”. It may seem low in fat but their serving size may be VERY small**

Yoplait “Fat-Free” Yogurt

Yoplait “Fat Free” Yogurt

• The second ingredient is SUGAR

• Artificial coloring

• Tricalcium phosphate: a food additive to prevent caking

• HFCS: this is a predominant sweetener found in many commercially sweetened foods• Manufactured the

starch in corn to taste sweet (it is very low cost for manufacturers)

• AVOID IT

Make sure you are HYDRATED! Always consume fluids before, during and

after your workout

Hydration will help to optimize your performance

Water acts as your body’s cooling system ensure hydration to avoid your body rising to dangerous temperatures

During your workout consume ½-1 cup of water every 15-20 minutes

Consume 2-3 cups of water for every pound of weight lost during exercise

Sample Meal PlanBreakfast: ¾ cup Oatmeal¼ cup Blueberries1 tsp Cinnamon1 cup skim milk1 cup Green teaAM Snack:1/3 cup yogurt¼ cup raw almonds

Lunch:½ cup tuna1/3 cup chopped lettuce½ avocado1 whole wheat tortilla1 cup skim milk

Afternoon Snack:1/3 cup sliced cucumber1/3 cup baby carrots3 tbsp. greek yogurt tzatziki dip

Dinner: 75g skinless chicken breast½ sweet potato (add cinnamon for flavor!)½ cup green peas1 cup skim milk

*Ensure you drink water throughout the day* Recommendation of ~2.7 L/day or more

Remember:

Your body’s needs will change as you become more active: muscle mass/fat free mass = resting metabolic rate Need to find the happy medium between eating and

exercising Carbohydrates are extremely important to active

individuals! Increasingly active = need to increase your caloric intake

Calculating your energy needs

Males: EER= 662 - (9.53 x age [years]) + PA x (15.91 x weight [kg] + 539.6 x height [m])

PA = 1.0 (sedentary), 1.11 (low active), 1.25 (active), 1.48 (very)

Females: EER= 354 – (6.91 x age [years]) + PA x (9.36 x weight [kg] + 726 x height [m]}

PA = 1.0 (sedentary), 1.12 (low active), 1.27 (active), 1.45 (very)

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