It is not only what you eat, but when you eat it that will maximize recovery from exercise. The Post Exercise Meal

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1 347 Nutrition Basics and Nutrient Timing: What All Fitness Professionals Should Know Amanda Carlson-Phillips, MS, RD Keith B. Wheeler, PhD, FACSM It is not only what you eat, but when you eat it that will maximize recovery from exercise The Post Exercise Meal 2 POST EXERCISE ENVIRONMENT The focus of the post exercise meal is to convert POST the EXERCISE body from catabolic ENVIRONMENT to anabolic Blood insulin Cortisol & other catabolic hormones Blood insulin Cortisol & other catabolic Cortisol & other catabolic hormones hormones Increase blood insulin levels Lower Blood Cortisol Muscle and liver glycogen Muscle Breakdown Macronutrient (substrate) Availability Muscle and liver glycogen Muscle Muscle protein Breakdown Breakdown Macronutrient Availability Restore muscle & liver glycogen Reduce muscle breakdown and stimulate synthesis Increase substrate availability Hydration Dehydration Hydration Hydration Nutrition is a major component to recovery Exercise Metabolic Window Endurance Training Endurance Training AND Strength & Resistance Strength & Resistance Carbohydrates 4-1 Hours for Recovery Hours for Recovery 1 Protein Optimal Post Workout Recovery Potential Anabolic Effect (percent) Minutes After Exercise

2 Timing of nutrient intake post workout has a great impact on efficacy of the nutrition Glycogen Energy Replenishment Timing When carbohydrates are provided immediately post exercise, the quantity of carbohydrate impacts glycogen storage Glycogen Storage in the Body (µmol g -1 wet wt 2h -1 ) 2 Carbs Immediately Post Exercise Carbs 2 Hours Post Exercise Glycogen Synthesis umole/g/hour during 4 hrs recovery The body is able to store almost 2x the glycogen when consumed immediately after exercise vs. 2 hours later Carbohydrate Intake g/kg body wt Both rapidly and slowly digested carbohydrates should be used after exercise Glycogen (energy) storage increases when protein is added in combination with carbohydrate Rapidly digested carbohydrate Slowly digested carbohydrate Glycogen Storage in the body mmole/l/4hours Slow digested carbohydrates would be isomaltulose and waxy maize starch. Rapidly digested carbohydrates would be maltodextrin and simple sugars Carb & Protein Hi Carb Lo Carb Appropriate nutrition can reduce post workout muscle damage Ignite Muscle Repair & Protection Reducing Muscle Damage Muscle Damage (Serum Myoglobin ng/ml) PRE * *# *# POST Placebo Carb Hi Carb Carb + Protein Mean ±SEM. PLA = placebo; CHO = carbohydrate; Pro = protein. *Significant increase from preexercise. Postexercise measurements obtained 6-9 hr after exercise. Significant difference versus PLA, CHO, and CHO+CHO. Romano-Ely BC, et al. Med. Sci. Sport Exerc. 38: , 26

3 How much protein is needed for optimal post workout recovery? Whey protein produces best response in recovery Muscle Protein Synthesis Muscle FSR (% h -1 ) a b b c 2 g of a high quality protein is optimal for post workout muscle repair c Muscle Protein Synthesis Muscle FSR (% h -1 ) *#+ *# Rest Exercise Moore DR et al., Am J. Clin Nutr 89: 161, Protein (g) Whey Tang et al. J Appl Physiol. 17(3): , 29 Soy Casein Sources of HMB in the Diet HMB Mechanisms of Action Catabolism of leucine Mean intake of leucine from food and supplements ( NHANES III) was 6.1 g/day 1 Assuming 5% to 1% conversion in the body, this represents.3 to.6 g HMB per day To get the 3-g HMB dose typically used in research, 3-6 g leucine/day would have to be consumed HMB in foods There are traces of HMB in many animal-and plant-based foods, especially certain types of fish and alfalfa 2 Preserve muscle cells Cholesterol synthesis in muscle cells (healthy cell membranes) Stimulation of protein Synthesis pathways (e.g., mtor) HMB Protect muscle protein Inhibition of cellular muscle protein breakdown pathways 1. Institute of Medicine of the National Academies. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids. Washington, DC: The National Academies Press; 25: Available at: Accessed May 1, Promote muscle growth 1. Lecker SH, et al. J Nutr. 1999;129:227S-237S. 2. Smith HJ, et al. Cancer Res. 25;65: Nissen SL and Abumrad NN. JNutr Biochem. 1997;8: Eley HL, et al. Am J Physiol Endocrinol Metab. 28;295:E149-E Zanchi NE, et al. Amino Acids. 211;4(4): Change the Nutrition Mindset: FUEL FOR IT. SPECIAL DEFENSIVE OFFENSIVE COMPLEX CLOSED PASSION TACTICS SKILL OPEN SELF CONTROL COMMITTMENT EMOTION ENERGIZE D TRAINING & PERFORMANCE CONFIDENCE PSYCHOLOGY INTEGRITY CHARACTER FOCUS RESPECT CARING PHYSIOLOGY NUTRITION ENVIRONMENT HEALTH COLD FITNESS HEAT ALTITUDE Athletes Performance, Athletes Performance, 212

4 Athletes Performance, 212 THE 8/2 APPROACH 19 Rule #1: Come Back to Earth What are carbohydrates? Carbohydrates = Fuel Provide energy for the brain and the muscles Where are they found? Breads, cereals, grains, fruits, vegetables What to Look For Fiber LOOK FOR 3g or more on the label Average American consumes 11-13g, while recommendations are 25-35g If it does not have 3g of fiber per serving on the label PUT IT BACK AND FIND SOMETHING THAT DOES Rule #2: Eat a Rainbow Often Colorful fruits and vegetables provide natural forms of vitamins and minerals that contribute to the repair of the body. Vit C facilitates the healing process. Contributing to the formation of collagen, a protein used to build scar tissue, bloods vessels, and even new bone cells One red bell pepper provides 38% the recommended daily value. Other sources: papaya, cantaloupe, oranges. Vit A helps make white blood cells for fighting infection and repairing microtears 1/2 Cup of carrots provides 34% of the recommended daily value of Vit A Other sources: sweet potatoes, dried apricots, spinach. Athletes Performance, 212 RULE #3: The Less Legs the Better Protein helps build muscle and maintain the immune system Consume about.7-1. g per pound Plan meals around protein Make sure that there is a lean protein source with each meal Remember Portions: Deck of cards/palm of your hand= 3oz Chicken= about 25g Protein

5 RULE #4: Eat Fats that Give Something Back Good fats are good for you, bad fats are not Critical to good health Cellular repair Aids cognitive ability, mental clarity, and memory retention Regulate blood sugar Helps to TRANSPORT & ABSORB vitamins A, D, E, & K! Eat Fats That Give Something Back High Octane Fats Nuts and seeds Fish (salmon/tuna) Fish Oil Flaxseed Oil Ground Flax Olive Oil Avocado Low Octane Fats Saturated Butter Mayonnaise Fatty cuts of meat Most salad dressing Partially Hydrogenated Oils (trans fats) THE OMEGA S The Omegas (3 & 6) are essential, meaning you must get them from the diet. Diets deficient in Omega-3 with too much Omega 6 lead to increased inflammation in the body. Omega-3 fatty acids(good omegas) are found in: cold water fish fish oil flaxseed oil ground flax avocado walnuts The American diet is higher in Omega-6 fatty acids (not so good omegas) that are found in: safflower oil sunflower oil corn oil soybean oil Athletes Performance, 212 RULE #5: Eat Breakfast Every Day Think break-the-fast Breakfast increases Metabolism Fuels the brain Provides energy Don t confuse coffee with food. When in doubt start with a shake There are links with breakfast consumption and total caloric intake RULE #6: Three For Three Forget what you ve been taught After Breakfast ---Eat smaller meals more often To control appetite and regulate blood sugar (to stay energized and alert) Gain muscle mass Improve concentration Eliminate mood swings/over eating Eat to Achieve Your Goals: Combo of Carbs, Protein, and Fat at each Meal Blood Glucose Comparison Optimal Blood Glucose Sub- Optimal Blood Glucose

6 RULE # 7: Stay Hydrated Drink fluids throughout the day Water and other non-caloric beverages should be your first choice Drink 1% fruit juices in moderation go for the whole fruit instead Go for sports drinks, like Gatorade, ONLY before, during, and after INTENSE exercise Consume ½oz to 1 oz per pound per day Checking hydration is as simple as looking at urine color. RULE #8: Don t t waste your workout Window Open for Nutrient Delivery to Muscle/Cells: Shake/Meal Within 1 Minutes of Finishing Workout Recovery Potential Re-hydrate Decrease Core Temperature Replace muscle glycogen Time (min) WHAT SHOULD YOU HAVE 1-3g Protein.3-.4g/kg Lean Body Mass 4-6g Carbs 2:1 or 3:1 Carb to Pro Ratio RULE #9: Complement vs. Supplement Multiple vitamin/mineral Antioxidant support Essential fatty acids Condition specific RULE #1: Get Some Sleep 8 hours is optimal 1pm to 6am if possible Body recovers and repairs itself Decrease fatigue Increase productivity THE PERFECT DAY. Time Meal 6: AM Wake, Pre-WO Shooter, Hydrate 6:3 AM Train 7:45 Refuel, Rebuild, Rehydrate 9: Oatmeal, berries, 4 egg whites, 1 tsp Olive Oil 12: 6 oz turkey, 2 slices whole wheat bread, spinach salad, Olive Oil Dressing 3: Apple w/1/4c Walnuts 6: 5 oz grilled salmon, ½ cup whole wheat cous cous, steamed asparagus 9:3 1 cup low fat cottage cheese and ½ c berries