Fitness Nutritional Support for your Training Program www.inovacure.com
Fitness You should not have to diet constantly to maintain your weight. In fact, the best way to maintain your weight over the long term is to eat a balanced diet and to engage in moderate physical activity, ideally 30 to 60 minutes per day. Physical activity increases energy expenditure because the muscles you build help to burn extra calories even when you are resting. You will not have to minimize your calorie intake to maintain your weight if you include physical activities you enjoy in your everyday life. As you can see, to maintain any weight loss, regular physical activity is a must! 2
On that note, Inovacure presents a 5-day menu guide, along with information on the benefits of physical activity as well as what to eat before, during and after exercise. To ensure you do not lack any essential nutrients, it is important to eat three balanced meals and snacks every day. The meals suggested in this guide include at least three of the four food groups from Canada s Food Guide. It is also consistent with the suggested servings of Canada s Food Guide according to age and gender. Fitness 3
MENUDay 1 19-50 Vegetables and fruit: 7 Milk and alternatives: 2 Fats: 4 Grain products: 7 Meat and alternatives: 2 Women Breakfast: 1 Fruit 125ml (½ cup) orange juice 2 Grain products 2 slices rye bread 1 Milk and alternatives 175g (¾ cup) flavoured yogurt, 0% m.f. 1 Fat 15ml (1 tbsp) almond butter Snack: 1 Inovacure product 1 bar Lunch: 1 Meat and alternatives 75g (2½ oz) cooked chicken breast Chicken 2 Vegetables 125ml (½ cup) coleslaw sandwich 1 tomato 1 Fruit 1 peach, canned in juice 2 Grain products 2 slices 100% whole-wheat bread 2 Fats 5ml (1 tsp) olive oil (included in coleslaw) + 15ml (1 tbsp) light mayonnaise Snack: 1 Fruit 1 medium-sized nectarine Dinner: 1 Meat and alternatives 75g (2½ oz) lean pork chop, cooked 2 Vegetables 125ml (½ cup) yellow beans 125ml (½ cup) snow peas 2 Grain products 250ml (1 cup) cooked brown rice 1 Milk and alternatives 125ml (½ cup) vanilla ice milk 1 Fat 5ml (1 tsp) butter, to cook the pork chop Snack: 1 Grain products 2 plain rice cakes 1 Inovacure product Hot drink mix-cocoa 4
MENUDay 2 19-50 Vegetables and fruit: 7 Milk and alternatives: 2 Fats: 4 Grain products: 7 Meat and alternatives: 2 Breakfast: 1 Fruit 125ml (½ cup) applesauce 2 Grain products 2 whole-wheat waffles 1 Milk and alternatives 250ml (1 cup) cottage cheese, 1% m.f. 1 Fat 5ml (1 tsp) non-hydrogenated margarine Snack: 1 Inovacure product 1 bar Lunch: 1 Meat and alternatives 2 hard-boiled eggs Salad with 2 Vegetables 500ml (2 cups) lettuce eggs 1 Fruit 125ml (½ cup) cantaloupe 2 Grain products 8 Melba toasts 2 Fats 10ml (2 tsp) olive oil + balsamic vinegar and fine herbs to taste Snack: 1 Fruit 1 small pear Dinner: 1 Meat and alternatives 5 large scallops 2 Vegetables 8 Brussels sprouts 2 Grain products 250ml (1 cup) cooked couscous 1 Milk and alternatives 125ml (½ cup) frozen yogurt, vanilla 1 Fat 5ml (1 tsp) olive oil Snack: 1 Grain products 4 Arrowroot cookies 1 Inovacure product Instant pudding mix-chocolate flavour 5
MENUDay 3 19-50 Vegetables and fruit: 7 Milk and alternatives: 2 Fats: 4 Grain products: 7 Meat and alternatives: 2 Women Breakfast: 1 Fruit ½ grapefruit 2 Grain products 175ml (¾ cup) cream of rice 1 slice 100% whole grain bread 1 Milk and alternatives 250ml (1 cup) milk, 1% m.f., to cook the cream of rice 1 Fat 5ml (1 tsp) non-hydrogenated margarine Snack: 1 Inovacure product 1 bar Lunch: 1 Meat and alternatives 75g (2½ oz) cooked or canned salmon Salmon 2 Vegetables 125ml (½ cup) red pepper sandwich 1 tomato 1 Fruit 20 grapes 2 Grain products 70g whole-wheat baguette 2 Fats 30ml (2 tbsp) cream cheese (for dipping) Snack: 1 Fruit 1 small apple Dinner: 1 Meat and alternatives 75g (2 ½ oz) extra lean ground beef, cooked 2 Vegetables 125ml (½ cup) spaghetti squash 125ml (½ cup) tomato sauce 2 Grain products 250ml (1 cup) whole-wheat spaghetti 1 Milk and alternatives 45ml (3 tbsp) parmesan cheese, 20% m.f., grated 1 Fat 5ml (1 tsp) olive oil, to cook beef Snack: 1 Grain products 2 plain rice cakes 1 Inovacure product Hot drink mix-cocoa 6
MENUDay 4 19-50 Vegetables and fruit: 7 Milk and alternatives: 2 Fats: 4 Grain products: 7 Meat and alternatives: 2 Breakfast: 1 Fruit 1 orange 2 Grain products 1 whole-wheat English muffin 1 Milk and alternatives 50g (1½ oz) cheddar cheese, 7% m.f. 1 Fat 5ml (1 tsp) non-hydrogenated margarine Snack: 1 Inovacure product 1 bar Lunch: 1 Meat and alternatives 2 sardines 2 Vegetables 125ml (½ cup) tomato juice 250ml (1 cup) Boston lettuce 1 Fruit 125ml (½ cup) strawberries 2 Grain products 12 whole-wheat soda crackers 2 Fats 10ml (2 tsp) olive oil Snack: 1 Fruit 20 cherries Dinner: 1 Meat and alternatives 75g (2½ oz) cooked chicken breast 2 Vegetables 125ml (½ cup) green peas 125ml (½ cup) carrots 2 Grain products 1 medium-sized potato, oven baked 1 Milk and alternatives 250ml (1 cup) chocolate milk, 1% m.f. 1 Fat 5ml (1 tsp) olive oil Snack: 1 Grain products 1 whole-wheat waffle 1 Inovacure product Instant pudding mix-chocolate flavour 7
MENUDay 5 19-50 Vegetables and fruit: 7 Milk and alternatives: 2 Fats: 4 Grain products: 7 Meat and alternatives: 2 Women Breakfast: 1 Fruit 1 medium-sized banana 2 Grain products 1 slice 100% whole grain bread 250ml (1 cup) Cheerios 1 Milk and alternatives 250ml (1 cup) milk, 1% m.f. 1 Fat 5ml (1 tsp) non-hydrogenated margarine Snack: 1 Inovacure product 1 bar Lunch: 1 Meat and alternatives 75g (2½ oz) roast turkey breast Rice salad 2 Vegetables 125ml (½ cup) diced yellow peppers 125ml (½ cup) diced zucchini 1 Fruit 1 Medjool date 2 Grain products 250ml (1 cup) cooked brown rice 2 Fats 10ml (2 tsp) olive oil Snack: 1 Fruit 3 medium-sized fresh apricots Dinner: 1 Meat and alternatives 75g (2½ oz) lean ham Ham & 2 Vegetables 375ml (1½ cups) Boston lettuce bacon 60ml (¼ cup) tomato sauce (pizza) pizza 2 Grain products 1 whole-wheat pita bread, 16.5cm diameter 1 Milk and alternatives 50g (1½ oz) mozzarella cheese, 15% m.f. 1 Fat 1 slice bacon 30ml (2 tbsp) fat-free Italian dressing Snack: 1 Grain products 4 Arrowroot cookies 1 Inovacure product Hot drink mix-cocoa 8
Nutrition Facts Fitness menus for women 19-50. Day 1 1894 calories 22% fat (5% saturated) 46g fat 54% carbohydrate 11g saturated 24% protein 256g carbohydrate 25g fibre 114g protein Day 2 1747 calories 24% fat (7% saturated) 47g fat 52% carbohydrate 14g saturated 27% protein 225g carbohydrate 25g fibre 119g protein Day 3 1857 calories 28% fat (10% saturated) 57g fat 48% carbohydrate 20g saturated 25% protein 224g carbohydrate 24g fibre 116g protein Day 4 1781 calories 24% fat (8% saturated) 47g fat 49% carbohydrate 15g saturated 27% protein 220g carbohydrate 27g fibre 121g protein Day 5 1820 calories 25% fat (8% saturated) 51g fat 50% carbohydrate 17g saturated 27% protein 228g carbohydrate 24g fibre 122g protein 9
The benefits of physical activity: Increase in lean body mass and reduction of fat tissues Weight control Stronger muscles and bones Prevention of osteoporosis Increase in good cholesterol (HDL) and reduction of bad cholesterol (LDL) Reduction of blood pressure Better blood circulation Increase in sugar tolerance Better posture and balance Reduction of stress and anxiety Overall sense of well-being, renewed energy Better self esteem Risks associated with a lack of physical activity: Diabetes Hypertension Cardiovascular disease Osteoporosis Obesity Arthritis, osteoarthritis Premature death Physical Activity 10
What to eat before, during and after physical activity: Choose familiar foods that you can easily digest. Limit foods that cause gastric discomfort: spicy foods and those that cause flatulence (vegetables from the cruciferous family: cabbage, broccoli, cauliflower, ; legumes: chick peas, lentils, red beans, ). Limit caffeine to 550 mg per day because it dehydrates. 550 mg of caffeine is equivalent to about 4 cups of coffee. Limit fat intake before and during activity because it takes too long to digest. Three to four hours before physical activities Eat a sustaining meal containing lean protein, carbohydrates and a moderate amount of fat. Avoid fatty foods (e.g., sausages, bacon, fried foods, pastries...). Example of a meal: - 75g (2½ oz) cooked chicken breast - 125ml (½ cup) green peas - 125ml (½ cup) carrots - 1 baked potato - 5ml (1 tsp) olive oil - 250ml (1 cup) chocolate milk, 1% m.f. - Water 11
One to two hours before activity: Physical Activity Eat a light meal or a sustaining snack containing lean protein, carbohydrates and a small amount of fat. Avoid fatty foods (e.g., sausages, bacon, fried foods, pastries...). Avoid sugar-rich foods (e.g., chocolate, fruit juices, quick cooking white rice, energy drinks like Red Bull, candies, sugary cookies...). Avoid fibre-rich foods (e.g., cereals rich in fibre, legumes, vegetables from the cruciferous family: cabbage, broccoli, cauliflower,...). Example of a light meal: - 250ml (1 cup) pasta - Tomato sauce - 30g (1 oz) low-fat cheese Example of a snack: - 250ml (1 cup) cereal - 250ml (1 cup) skim or 1% m.f. milk - 1 fruit Sufficient hydration: about 500ml (2 cups) of water. 12
Thirty to sixty minutes before activity: Have a light snack containing carbohydrates and low amounts of protein and fat. Example: - Yogurt (less than 2.5 m.f.) Just before activity: Avoid eating. Have a drink that is a mixture of half water and half juice. During activity: Drink 150ml to 350ml every 15 to 20 minutes. If your activity takes less than an hour, drink water. If your activity takes one to three hours, consume a drink with 8 grams of carbohydrates or less per 100ml. Example of a drink: - 300ml orange juice and 200ml water If your activity takes more than three hours, consume a drink with 8 grams of carbohydrates or less per 100 ml. Add some salt to the drink. If you consume a commercial sports drink, choose one that contains 4% to 8% carbohydrates. Example of a drink: - 300ml orange juice, 200ml water and 0.5ml (1/8 tsp) salt 13
After activity: Physical Activity If you engage in a high-intensity physical activity or an activity for more than three hours, consume a recovery drink containing 50 grams of carbohydrates. Example of a drink: - 500 ml (2 cups) skim or 1% m.f. milk - 60 ml (¼ cup) concentrated orange juice If you engage in a moderate intensity physical activity or if you are watching your weight, avoid recovery drinks. These drinks would reverse the loss of calories from the exercise. Instead, drink 500 ml (2 cups) of water. Then, consume your usual snack or meal. For hiking and other long-duration activities: Consume sustaining snacks containing protein, carbohydrates and a small amount of fat. Example : - Cereal bars with at least 4 grams of protein (e.g., Inovacure bar) or - Vegetable juice and 30g (1 oz) of low-fat cheese or - ½ bagel and 15ml (1 tbsp) peanut butter 14
Below are examples of what to eat depending on the time of day. Refer to the 5-day fitness menu for women 19-50 Example 1 : You engage in physical activity before breakfast on Day 1. Before exercising, consume the 0% m.f. flavoured yogurt. After exercising, eat the rest of your breakfast (bread, almond butter and juice). Example 2 : You engage in physical activity during the morning of Day 2. Before exercising, eat your usual breakfast. After exercising, eat 1 Inovacure bar. Example 3 : You engage in physical activity during the afternoon of Day 3. Three to four hours before exercising, eat your usual lunch. After exercising, replace the afternoon snack with the morning snack. Therefore, eat the apple as your morning snack and the Inovacure bar as your afternoon snack. Example 4 : You engage in physical activity during the evening of Day 4. Before exercising, eat your dinner without the chocolate milk. After the physical activity, have the chocolate milk, waffles and pudding. You can prepare the pudding with the chocolate milk. Example 5 : You engage in physical activity before breakfast on Day 5. Before exercising, eat the banana. After the physical activity, eat the rest of your breakfast (toast with margarine and cereal with milk). 15
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