Nutrition 101|a basic guide to healthy eating |

Nutrition Basics

Food = Fuel (energy)

Just as a car needs gas to run, your body

needs food for energy

The better the gas you put in your car,

the better it will run. The same goes for

food and your body

Nutrition Basics

Energy requirements The higher the energy demand, the higher energy good is

needed High energy activities require high amounts of energy

High energy input(food) High energy output

(activities)

Nutrition Basics

What happens if energy needs are not met?

The body needs energy not only for activities, but for growing, repairing, reproducing, and many other essential life functions. If the energy needs are not met, the body will experience: Loss of strength and endurance

The body breaks down muscle and essential body fat to use for energy

Feel tired throughout the day Any energy available will be used for essential body functions,

limiting how much is available for activities More prone to illness and injuries

Nutrition Basics

Carbohydrates Protein Fats

% of total energy intake

(how much of your energy should come from each nutrient)

60-70 10-15 20-35

Major Roles

• Best source of energy during activities

• (Some) contains fiber, which helps with digestion and keeps you full longer

• Builds and repairs muscle (tissues of the body)

• Helps the body fight infection

• Secondary energy source

• Allow body to absorb fat-soluble vitamins

• Secondary energy source

• Provide the body with an energy store

• Buffers the body from diseases

Fruits & Veg Grains Dairy Meat & Alt.

Carbs Carbs Carbs

Fat Fat Fat Fat

Protein Protein

Food Guide & Nutrient Sources

Food groups often comprise one or more types of nutrients, making it easier to eat a healthy, well-balance diet.

Snacks

Aim for 2 – 4 snacks a day

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Each snack should have at least 2 food groups in it

Always include a serving from the Fruits & Vegetable food group

Meals

You SHOULD have 3 meals each day

Each meal SHOULD include at least 3 of the 4 food groups

Always include at least one serving of: FRUITS & VEGETABLES

Always include at least one serving of: GRAIN PRODUCTS

MEATS & ALTERNATIVE and/or MILK & ALTERNATIVES

CARBOHYDRATES

PROTEIN

Plate Rule

To ensure proper nutrition, your plate should have:

½ the plate vegetables or fruit

¼ the plate lean meat or protein alternative

¼ the plate whole grains

When to Eat

Get into a routine of eating 3 meals a day

Prevent hunger craving disasters by eating healthy snacks between meals When you starve yourself for too long between meals, your body

craves high fat, high salt foods

Frequent meals and snacks (every 2-3 hours) helps keep energy levels consistent throughout the day

CAUTION! If you are eating every 2-3 hours, portion control becomes important!

When to Eat

Small, healthy snacks between meals helps keep your blood sugar levels consistent

This means that your energy levels is also more consistent (aka no energy highs and lows, which lead to bad food choices)

Healthy Eating

FYI: it can take 15-20 exposures to a food before trying it!

Pre-Workout Nutrition

Q: Why eat before exercise?

A: To ensure the body has an adequate energy supply to fuel athletes for activities

Pre-Workout Nutrition

Time Before Training What to Eat2-3 hours before High-carbohydrate, moderate

protein, low-fat MEAL• Follow the plate rule

1-2 hours before Light meal/ snack with mostly carbohydrates, and a small amount of protein

< 1 hour before Light carbohydrate snack• Could be a cup of juice or half

of a piece of fruit

Pre-Workout Nutrition

Why do you need carbohydrates and protein before working out?

Carbohydrates turn to sugar (fuel) quickly

Protein slows down absorption

Make sure you leave time to digest

This ensures that you are actually able to use the fuel when you need it!

Pre-Workout Nutrition

Examples of pre-workout snacks (1-2 hours before): Fruit and crackers Peanut butter sandwich and a glass of fruit juice Fruit smoothie Cereal & milk & bananas

When on the go, grab: Juice box and trail mix A fruit and mini yogurt or some cheese Sports bar (opt for homemade)

Nutrition During Exercise

Q: Why eat when training longer than an hour?

A: Because your energy stores are low/ depleted at this time

Reduce fatigue during training by providing the body with carbohydrates that can be used right away for energy

Nutrition During Exercise

Good rule to follow:

Eat 30-60 g of carbohydrates PER hour of exercise lasting longer than 60-90 minutes

Examples: Bananas or other medium size fruit 3 fig newtons 1/3 cup dried apricots 1 small bagel 4-6 crackers 500 mL sports drink (opt for homemade drink recipe)

Recovery Nutrition

Q: Why eat after training?

A: To replenish energy stores and fuel-up for your next workout (or activity that requires energy!)

Recovery Nutrition

Good rule to follow:

Replenish your energy stores within 30 minutes of completing your workout/activity

Eat a snack that is carbohydrate rich with small amounts of protein Example: chocolate milk, peanut butter& banana, fruit & greek

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A meal with carbohydrates and protein should be eaten within 2 hours of completing your activity (follow the plate rule) This helps satisfy energy needs Example: salad, grilled chicken and rice

Hydration

Q: Why are fluids important?

A: Because they… Replace water loss during

exercise Help you avoid decreases in

performance due to dehydration

Help maintain core body temperature

Provide electrolytes lost through sweat

Hydration

Why are fluids important?

To replenish our electrolytes (Na, K, Cl, Mg, Ca)

Why are electrolytes important?

They are essential for heart, nerve and muscle function

When do fluids need to be replenished?

Must be replenished during exercise/activity longer than 60-90 minutes, or in extreme heat

Hydration

Time How much Fluids2 hours before 2 cups10-15 minutes before 1-2 cupsDuring (every 15-20 minutes) 1/3 – 1 cupAfter 1-3 cups

How much to drink and when:

Homemade Sports Drink Recipe

Recipe

500 mL unsweetened fruit juice

500 mL water

1.5 mL salt (1/3 tsp)

What will this provide you with nutrition-wise?

Electrolytes (fruit juice & salt)

Carbohydrates for energy

Hydration

Hydration vs. Fat Loss

Weigh yourself before and after you workout. Any weight loss is water loss! It is impossible to lose fat that

fast!

Replace 3 cups of fluids per lb. of weight (water) loss

Check your urine color to help determine if you are hydrated