Fuel Your FitnessFuel Your FitnessThe right foods to optimize your workout resultsThe right foods to optimize your workout results

Lynn Stiff, MS, RD, CDLynn Stiff, MS, RD, CD

CHN Wellness Committee CHN Wellness Committee

2011 Summer Walking Challenge2011 Summer Walking Challenge

OverviewOverview

Exercise: Stretching, safety, and being realistic Exercise: Stretching, safety, and being realistic Nutrition: Understanding metabolismNutrition: Understanding metabolismNutrition and Exercise: Timing is keyNutrition and Exercise: Timing is key– Pre-workoutPre-workout– DuringDuring– Post-workoutPost-workout

Adequate HydrationAdequate HydrationA Healthy DietA Healthy Diet

Exercise: Exercise: Stretching, Safety, and Being RealisticStretching, Safety, and Being Realistic

StretchingStretching– Don’t stretch cold muscles Don’t stretch cold muscles

Warm-up for at least 5 minutes.Warm-up for at least 5 minutes.– Dynamic stretches beforeDynamic stretches before– Static stretches afterStatic stretches after

Optimal stretching is 60-90 seconds per stretchOptimal stretching is 60-90 seconds per stretch

Excellent Resource: Excellent Resource: http://www.thestretchinghandbook.com/http://www.thestretchinghandbook.com/– 130 photos and 44 videos, grouped by activity and injury130 photos and 44 videos, grouped by activity and injury

Exercise: Exercise: Stretching, Safety, and Being RealisticStretching, Safety, and Being Realistic

SafetySafety– Check with your primary care provider firstCheck with your primary care provider first

You may be limited in your exercise options based on You may be limited in your exercise options based on your medical historyyour medical history

– Start SmallStart SmallIncrease 10% per weekIncrease 10% per weekOverdoing it usually leads to injuryOverdoing it usually leads to injury

– Consider meeting with an physical therapist or Consider meeting with an physical therapist or athletic trainer at least once to learn proper athletic trainer at least once to learn proper techniquetechnique

Exercise: Exercise: Stretching, Safety, and Being RealisticStretching, Safety, and Being Realistic

Being Realistic: SMART goalsBeing Realistic: SMART goals– Consider what you can do now. What is a SMART Consider what you can do now. What is a SMART

goal for you?goal for you?SS: Specific: SpecificM: M: MeasureableMeasureableAA: Attainable: AttainableRR: Realistic: RealisticTT: Timely : Timely

– Example:Example: Walk 30 minutes 5 days per week for Walk 30 minutes 5 days per week for the next 2 weeks.the next 2 weeks.

Nutrition: Nutrition: Understanding MetabolismUnderstanding Metabolism

Carbohydrates: Our body’s preferred fuel Carbohydrates: Our body’s preferred fuel sourcesource– Glycogen is our storage form of carbohydratesGlycogen is our storage form of carbohydrates– Glycogen = long chains of carbohydrateGlycogen = long chains of carbohydrate

Our bodies can absorb about 60g of Our bodies can absorb about 60g of carbohydrate per hourcarbohydrate per hourFat can be used as fuel, but takes longer to Fat can be used as fuel, but takes longer to breakdownbreakdown– You heart rate needs to be elevated for >30 You heart rate needs to be elevated for >30

minutes to burn fatminutes to burn fat

Nutrition and Exercise: Nutrition and Exercise: Timing is Key!Timing is Key!

Pre-Workout MealPre-Workout Meal– Meal Composition:Meal Composition:

High in carbohydrates and water/fluidHigh in carbohydrates and water/fluidModerate in proteinModerate in proteinLow in fat and fiberLow in fat and fiber

– The amount is directly related to when you eatThe amount is directly related to when you eat1 hour before: 45g carbohydrate 1 hour before: 45g carbohydrate 2 hours before: 90g carbohydrate2 hours before: 90g carbohydrate3 hours before: 120g carbohydrate3 hours before: 120g carbohydrate

– Example:Example:1 hour before a morning run, drink 1 cup of coffee and eat 1 hour before a morning run, drink 1 cup of coffee and eat 1 slice of wheat toast with peanut butter, and a large 1 slice of wheat toast with peanut butter, and a large bananabanana

Nutrition and Exercise: Nutrition and Exercise: Timing is Key!Timing is Key!

During WorkoutDuring Workout– Meal Composition:Meal Composition:

High in carbohydrateHigh in carbohydrateLow in protein, fat, and fiberLow in protein, fat, and fiber

– Only needed when exercising for 60 minutes or longer at Only needed when exercising for 60 minutes or longer at moderate to vigorous intensitymoderate to vigorous intensity

30g carbohydrate per hour of moderate intensity activity30g carbohydrate per hour of moderate intensity activity60g carbohydrate per hour for vigorous intensity activity60g carbohydrate per hour for vigorous intensity activity

– If exercising for 3 hours or longer 60-90g carbohydrate per If exercising for 3 hours or longer 60-90g carbohydrate per hour is neededhour is needed

– Each body is different – some people can go two hours Each body is different – some people can go two hours with no extra fuel while others can only go 45 minuteswith no extra fuel while others can only go 45 minutes

– Experiment to see what works best for youExperiment to see what works best for youA mixture of carbohydrates is best (glucose and fructose)A mixture of carbohydrates is best (glucose and fructose)

Nutrition and Exercise: Nutrition and Exercise: Timing is Key!Timing is Key!

Post-Workout Post-Workout – Meal Composition:Meal Composition:

High in carbohydrate and proteinHigh in carbohydrate and proteinModerate in fat, and fiberModerate in fat, and fiber

Option 1: Eating a meal < 2 hours from exerciseOption 1: Eating a meal < 2 hours from exercise– Eat a small snack within 30-60 minutes of exerciseEat a small snack within 30-60 minutes of exercise

30g carbohydrate and 10-15g protein30g carbohydrate and 10-15g protein– Eat a larger meal within 2 hoursEat a larger meal within 2 hours

Option 2: Eating a meal > 2 hours from exercise Option 2: Eating a meal > 2 hours from exercise – Eat a moderate size snack within 30-60 minutes of exerciseEat a moderate size snack within 30-60 minutes of exercise– Recommended: 30-60 g carbohydrate and 15-25 g proteinRecommended: 30-60 g carbohydrate and 15-25 g protein

Would equal 200-400 caloriesWould equal 200-400 calories

Nutrition and Exercise: Nutrition and Exercise: Timing is Key!Timing is Key!

Carbohydrate Content of Selected FoodsCarbohydrate Content of Selected Foods1 slice of bread = 15-20 g1 slice of bread = 15-20 g2 Nature Valley crunchy granola bars = 30 g2 Nature Valley crunchy granola bars = 30 g1 sport gu/gel = 25-30 g1 sport gu/gel = 25-30 g1 medium apple = 20 g1 medium apple = 20 g1 ¼ cup berries = 15-20 g1 ¼ cup berries = 15-20 g8 oz white milk = 12 g8 oz white milk = 12 g8 oz chocolate milk = 30 g8 oz chocolate milk = 30 g3 large graham crackers = 66 g3 large graham crackers = 66 g4 Fig Newtons = 42 g4 Fig Newtons = 42 g1 banana = 30 g1 banana = 30 g

Nutrition and Exercise: Nutrition and Exercise: Timing is Key!Timing is Key!

Protein Content of Selected FoodsProtein Content of Selected Foods1 egg = 8 grams1 egg = 8 grams3 oz chicken = 24 grams3 oz chicken = 24 grams6 oz yogurt = 8 grams6 oz yogurt = 8 grams8 oz milk = 8 grams8 oz milk = 8 grams¼ cup nuts = 6 grams¼ cup nuts = 6 grams½ cup black beans = 8 grams½ cup black beans = 8 gramsPackage Nature Valley Granola Bar = 4 gramsPackage Nature Valley Granola Bar = 4 grams2 tbsp peanut butter = 8 grams2 tbsp peanut butter = 8 grams

Adequate Hydration Adequate Hydration Hydration is more than just waterHydration is more than just water– Electrolytes sodium and potassium are vital for lifeElectrolytes sodium and potassium are vital for life

Recommendations in the summer for moderate-Recommendations in the summer for moderate-vigorous intensity exercisevigorous intensity exercise– BeforeBefore

8-12 ounces of fluid8-12 ounces of fluid– DuringDuring

8-10 ounces of fluid every 15 minutes8-10 ounces of fluid every 15 minutes– AfterAfter

20-24 ounces per pound of weight loss during exercise20-24 ounces per pound of weight loss during exercise

Over-hydration with only water (no electrolytes) can Over-hydration with only water (no electrolytes) can be a problembe a problem

When do I Need a Sports Drink?When do I Need a Sports Drink?

Extreme temperatures or exercise resulting in Extreme temperatures or exercise resulting in significant sweatingsignificant sweatingExercising for longer than 60 – 90 minutesExercising for longer than 60 – 90 minutesNo or low-calorie options are availableNo or low-calorie options are availableIf using sports drinks, include the carbohydrates from If using sports drinks, include the carbohydrates from the drink in your pre/during/post exercise mealsthe drink in your pre/during/post exercise mealsTry to choose food before supplements and sports Try to choose food before supplements and sports drinks.drinks.– ExampleExample: After a 60 min run/walk that resulted in significant : After a 60 min run/walk that resulted in significant

sweating, consume 24 oz water and ½ cup trail mix.sweating, consume 24 oz water and ½ cup trail mix.Sodium and protein in nuts, potassium and carbohydrates in fruit, Sodium and protein in nuts, potassium and carbohydrates in fruit, and fluid in waterand fluid in water

Adequate Hydration Adequate Hydration

Signs of dehydrationSigns of dehydration

Seek medical attention if there is persistent, Seek medical attention if there is persistent, uncontrolled fever, vomiting, or diarrhea, altered uncontrolled fever, vomiting, or diarrhea, altered mental status, or if there are any other specific mental status, or if there are any other specific concerns.concerns.

Chills Dark-colored urine

Dry mouth

Muscle cramps

Dizziness Headaches Thirst Weakness

Common ConcernCommon Concern

““I am trying to lose weight but you are telling me to eat I am trying to lose weight but you are telling me to eat more. This doesn’t make any sense!”more. This doesn’t make any sense!”

– You don’t necessarily have to eat more -the key is eating You don’t necessarily have to eat more -the key is eating the right foods at the right times.the right foods at the right times.

– If you eat enough of the right food you will have the If you eat enough of the right food you will have the energy to work harder for longer, ultimately burring more energy to work harder for longer, ultimately burring more calories and building more muscle.calories and building more muscle.

– If you are exercising for less than an hour you do not need If you are exercising for less than an hour you do not need to consume any food during exercise.to consume any food during exercise.

– If you areIf you are not not participating in moderate-vigorous physical participating in moderate-vigorous physical activity for more than 60-90 minutes you do not need to activity for more than 60-90 minutes you do not need to drink sports drinks.drink sports drinks.

Healthy DietHealthy Diet

To optimize your To optimize your metabolism and metabolism and

athletic athletic performance you performance you

need to eat a need to eat a balanced, healthy balanced, healthy

diet.diet.

Sample Diet – 1800 caloriesSample Diet – 1800 calories

Pre-runPre-run– 1 starch, 1 fruit, 1 protein1 starch, 1 fruit, 1 protein

BreakfastBreakfast– 2 starch, 1 dairy, 1 protein, 1 fruit2 starch, 1 dairy, 1 protein, 1 fruit

LunchLunch– 2 starch, 2 vegetable, 2 protein, 1 dairy2 starch, 2 vegetable, 2 protein, 1 dairy

DinnerDinner– 2 starch, 2 vegetable, 2-3 protein, 1 dairy2 starch, 2 vegetable, 2-3 protein, 1 dairy

SnacksSnacks– 1 fruit, 1 protein, 1 starch, 1 vegetable1 fruit, 1 protein, 1 starch, 1 vegetable

Questions?Questions?

E-mail Questions to:E-mail Questions to:

Lynn Stiff, MS, RD, CDLynn Stiff, MS, RD, CDLynn.Stiff@chnwi.orgLynn.Stiff@chnwi.org