Nutrition for Active Bodies What to eat? When to eat? How much to eat?
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Transcript of 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
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
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 . . .
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!