Fueling for Activity. Samantha DeMello, RD, LD Nutrition in Motion, LLC

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1 Fueling for Activity Samantha DeMello, RD, LD Nutrition in Motion, LLC

2 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

3 Mental Benefits of Exercise 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

4 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

5 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

6 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

7 What is our primary fuel source during exercise? A. Protein B. Fat C. Carbs D. A and B

8 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),

9 Fuel: What and When to Eat? 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 9

10 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.

11 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.

12 True or False? After working out, you want to make sure you get in extra protein to heal muscles.

13 False To repair muscles after exercise, you want a balance of a little protein PLUS healthy carbs.

14 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

15 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

16 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

17 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

18 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

19 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

20 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

21 Questions? Samantha DeMello, RD, LD Nutrition in Motion, LLC

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