Samantha DeMello, RD, LD

Nutrition in Motion, LLC

Fueling for Activity

Objectives

Review benefits of exercise

Learn importance of time versus intensity

What you burn during exercise

How to determine fuel needs with exercise

When/what

How to hydrate

Water versus sports drinks

Protein supplements

Benefits of Exercise

Mental

Reduces depression, anger, tension, stress

Boosts confidence

Feel good endorphins (seratonin)

Physical

Increases muscle mass and lung capacity

Balance/Coordination

Lab values

Improves blood pressure, cholesterol, triglycerides,

blood sugar control, weight control, metabolism health

Cortisol levels

Time versus Intensity

The harder you work, the more energy you burn

Lower intensity = longer duration

High intensity = shorter duration

Changes how you need to fuel before and after

exercise

Low intensity = no dietary changes needed

High intensity = may need to pre-load, recovery fuel

needed

Variations of Exercise

Low intensity exercise

Mild increase in heart rate and breathing

Able to hold a conversation

Able to maintain same pace for long duration with little

fatigue

Walking, flat path bike ride, yoga, Pilates, trail walk,

some aerobics programs, mild resistance training

Variations of Exercise

High intensity exercise

Rapid heart rate

Labored breath (unable to hold conversation)

Can maintain steady state pace depending on

endurance, intervals require breaks between sets

Running, bike ride with hills, hiking, lap swimming,

quick progression strength training, interval training

(HIIT), tabata routines

Intervals rotate between high intensity exercises

with short rest periods in between, i.e. sprints

What is our primary fuel source during

exercise?

A. Protein

B. Fat

C. Carbs

D. A and B

Carbohydrate Containing Foods

Fruits (bananas, apples, kiwi, berries, citrus,

peaches, pears, etc.),

Beans and legumes (black beans, lentils, kidney

beans, split peas, chickpeas, etc.)

Starchy vegetables (sweet corn, peas, winter squash,

potatoes)

Grains (bread, rice, pasta, tortillas, oatmeal, quinoa)

Dairy (yogurt, milk),

Fuel: What and When to Eat?

9

Your body will always burn

the carbohydrates (glucose)

in your blood prior to burning

stored fat

• Eating 3-4 hours before a

workout allows most of those

carbs to already be used

When to Fuel

Before exercise:

To burn the most fat, go in with less fuel

First thing in the morning = eat nothing

Fail half way? Add in a small serving of fat with a small

portion of carb. Ex: ½ a fruit with 8 cashews or 12

almonds, or ½ a lara bar, etc.

Later in the day, have a balanced meal 3-4 hours before

(lean protein, healthy carbs, healthy fat)

Very hungry before? Do same as above, option to omit

the carb serving.

When to Fuel

During exercise:

Most exercise will not require fuel during unless

over 1 hour of moderate/high intensity

1-2 hours duration = 30-60g or carb per hour

depending on intensity

Bananas, dried fruit, gel packs, sports drinks, etc.

True or False?

After working out, you want to

make sure you get in extra

protein to heal muscles.

False

To repair muscles after exercise, you want

a balance of a little protein PLUS healthy

carbs.

The Role of Carbs

When we exercise, we deplete glycogen (stored carbohydrates in muscle)

Carbs restore glycogen and feed muscle

If glycogen is low, recovery and muscle building are slowed down Existing muscle will be broken down in place of carbs

Protein can be turned into glucose for fuel

Carb fuels muscle (energy), protein repairs damaged muscle

Post Workout Snacks

Peanut butter on banana/apple

Eggs and 100% WW toast

6 oz yogurt and 2 tbsp almonds

1 glass low fat milk and 1 cup fruit

1 Lara bar or 1 KIND bar plus 1 cup fruit

Hummus and 100% whole wheat pita with 1 HB egg

1 cup grapes plus 1 cheese stick (1oz)

1 cup fruit and 2-4 tbsp nuts

Protein shake made with 1 cup fruit

Post Workout Meals Stir fry chicken(3-5 oz) , veggies, ½-1 cup

brown rice

Waldorf chicken salad on oat bran

pita bread

Turkey meatloaf with ½-1 cup sweet potato and veggies

Roasted chicken and ½ -1 cup red potatoes with veggies in olive oil

Chili with black beans, sweet potatoes, and veggies (1 ½ cups)

Grilled salmon and asparagus with ½-1 cup quinoa

Fish tacos with 2 corn tortillas, black bean salsa, and veggies

Hydration

Which of the following situations would require

a sports drink versus water?

A. 90 minute bikram yoga (105 degrees) class

B. 45 minute run

C. 2 hour soccer game

D. 1 hour hike

E. A and C

Sports drinks versus Water

Sports drink purpose is to replenish electrolytes

(sodium, potassium) and carbs during intense

exercise

Activities less than 1 hour?

Water to hydrate and food to fuel

Option to make your own electrolyte drink

Water, citrus juice (fresh), natural sweetener, salt

Protein Powder

Plant based vs. Whey based can alleviate

stomach upset for some

We can get plenty of protein during the day

without a supplement

Can be used as back-up meal or snack, or post

workout fuel with a carb (fruit)

Not all are created equal

Can contain unsafe levels of heavy metals (lead,

mercury, etc.)

Grass fed/organic are best

https://labdoor.com/

Summary

Exercise benefits the mind, body, and lab values

The higher the intensity, the more calories you

burn = the more fuel you need

Hydration needs depend on sweat levels

You want to balance carbs and protein post

workout for best muscle recovery

Not all protein supplements are safe, check

before you buy

Questions?

Samantha DeMello, RD, LD

Nutrition in Motion, LLC

sdemello@nimnh.com

603.518.5859