Christina Meyer-Jax MS, RD Schwan s-principal Nutrition Scientist

Christina Meyer-Jax MS, RD Schwan s-principal Nutrition Scientist

Matching exercise with effective nutrition strategies is the dynamic combination for reaching health and weight goals.

Activity Calories Burned* Cooking 80 Walking 120 Household Cleaning (light) 120 Raking Leaves 140 Biking (leisurely) 140 Dancing 150 Gardening 170 Jogging 240 Swimming 280 *Calories burned per 1/2 hour by 150lb. person

Everyone is different you need to practice your food plan with your training Knowledge (health and cooking) Timing is everything Hydration matters Eat real food Don t believe the hype Your performance is directly related to your training, eating, and sleeping

What foods and beverages are your typical go to s before exercise/training? What foods/beverages make you feel great after eating them? What doesn t? Has your eating helped you match your fitness and body composition goals? If not, what do you believe is/are the trouble spots? Burning questions?

First know your weight in kilograms Pounds of body weight / 2.2= wt in kg Type of Athlete Mixed Sport (strength + endurance) Endurance Ultraendurance Carbs Protein Fats 6-8 g/kg/day 1.2-1.7g/kg/day ~1 g/kg/day 8-10g/kg/day 1.2-1.4g/kg/day ~1 g/kg/day 10-11g/kg/day 1.2-1.4g/kg/day ~1 g/kg/day These calculations are for individuals who are training at least 6 days/week for at least 60-120 minutes. These levels are high for light to moderate exercise less than 6 days/week.

Weight= 57 kg CHO= 342g (6g/kg) Protein= 68g (1.2g/kg) Fat= 57g (1 g/kg) Weight= 89 kg CHO= 534g (6g/kg) Protein= 124g (1.4g/kg) Fat= 89g (1g/kg) Calories= 2153 Calories= 3433 Mixed sport (more endurance training) Mixed Sport (more strength training) Christina (125 lbs) Eric (195 lbs)

To determine your daily caloric needs three factors need to be taken into consideration: resting metabolic rate, daily activity level, and calories burned during exercise. Check out these great calorie calculators that will help you figure out your needs. If you are trying to maintain, gain, or lose weight. http://www.stockton.edu/ospreys/nutrition/0 9/Calories.htm http://www.runnersworld.com/tools/dailycalories-calculator

Before Exercise Approximately 2-3 ml/lb at least 4 hours before E.g. 120 lbs x 2-3 ml/lb = 240 ml 360 ml E.g. 200 lbs x 2-3 ml/lb = 400 ml 600 ml Timing ~ 17-20 fl oz (2-3 hours before activity, 7-10 fl oz during warm-up) During Exercise ~7-10 fl oz every 10-15 min Sweat rate influences need 0.3-2.4 liters sweat loss per hour Driven by temperature, humidity, body weight, genetics, heat acclimatization state, metabolic efficiency After Exercise Replace fluid loss Weigh yourself before and after practice Drink 16-24 fl. Oz. of fluid for every 1 lb lost

What are carbohydrates? Two categories made from the building blocks: Glucose, Fructose, Galactose Simple Carbohydrates (E.g sugar) Quickly digested, short lasting energy Sources: sweetened beverages, processed foods Complex Carbohydrates (E.g. starch, fiber) Slower digestion and longer lasting energy Choose: whole grain,fruits,veggies Key Roles for exercise Most important fuel for exercise (below 130g/day shown to decrease endurance) Spares protein Stored as glycogen in the liver and muscle Liver = 100 g (400 kcal), Muscle = 400 g (1600 kcal) Could sustain ~100 minutes of endurance exercise at marathon-pace

What are proteins? Complex molecules of 20 amino acids 10 amino acids are essential in the diet Key Role Muscle consist of about 20% protein (~80% water) Important for growth, development, maintenance, and repair of body tissue Provides 4 kcal/g but is and should NOT a primary source of fuel for your muscle performance (that s why carbs are important) Eating large quantities of protein will NOT increase muscle mass Muscle mass and strength only increases as a result of muscular workouts and can be stored as fat when consumed in excess

*Supplements may or may not be needed. Best to eat complete proteins vs. one amino acid. *Muscle protein synthesis maxes out ~30 grams per session/meal. Anything over that will be utilized for other metabolic functions (including fat storage) *Some research suggests that including protein, along with carbs postexercise will help increase both glycogen storage and muscle protein synthesis. Good resources: http://www.theiflife.com/how-much-protein-per-day-buildmuscle/ http://www.experiencelifemag.com/issues/january-february- 2010/fit-body/pick-your-protein-powder.php

1 oz cooked lean beef, pork, poultry or fish 1/4 cup cooked beans 1 egg 1 Tbsp peanut butter ½ oz nuts 2 Tbsp Hummus

Chicken (4 ounces, skinless, size of a deck of cards): 35 grams Tuna (6 ounces, packed in water): 40 grams Fish (6 ounces of cod or salmon): 40 grams Lean red meat (4 ounces): 35 grams Lean pork (4 ounces): 35 grams Reduced-fat tofu (1.5 cups): 30 grams Cottage cheese (1 cup, 1% or 2% fat): 28 grams Milk (1 cup of 1%, 2%, or fat-free): 8 grams Pre- or post-workout recovery meal: 20 to 45 grams

Unsaturated fat sources Vegetable oil, olive oil, omega-3-fatty acids in fish, nuts, soybeans, avocado, flaxseed Recommended intake 20-35% of total kcal 1g/kg of body weight/day Coconut oil (ok in moderation) Omega-3 s great for decreasing inflammation *Avoid/Limit* -Trans fats (hydrogenated oils)

Dehydration Thirst is NOT a good indicator of dehydration - only replaces 50-70% of fluid needs Can result in decreased concentration, coordination, strength, and stamina ability to cool body (muscle cramps, headaches, chills etc.) physical performance (1-2% dehydration can lead to a ~10% drop in performance)

Fluid replacers for exercise Water Excellent fluid replacer for all sports and durations If exercise <60 minutes, water alone will suffice CON: No electrolytes or carbohydrates for prolonged exercise Sports drinks Provides energy and electrolytes Athletes may drink more due to flavor Carbohydrate content should not exceed 8% (~19 g/8 oz) Can benefit exercise >60 minutes Can benefit morning exercise <60 minutes if consumed after an overnight fast CON: Can provide excess calories, fructose sensitivity in some athletes Recovery Beverages

Ergogenic Aid? Maybe? Caffeine is a stimulant that means your heart muscle too. Can raise blood pressure. Not regulated for safety or ingredient levels. Too much sugar and caffeine studies show drop in performance. Fine line between benefit and costs. Can lead to blood sugar drops and fatigue during long events.

Branched-Chain Amino Acids (BCAA s) Protein Supplements (Whey, Casein, Rice, Pea, Hemp) Creatine Omega-3 s Multi-vitamins/Vit D Goos, gels, beans NCAA List of Banned Substances (see NCAA Sports Science Institute)

Keys to pre exercise consumption? Prevent hunger during the exercise Provide enough fuel for muscles and optimized glycogen stores Factor in individual preferences to prevent stomach discomfort Timing and the size of the meal depends on the exercise 4 hours before Meal + fluids 150-250 g carbohydrates Small amounts of lean protein Lower in fat and fiber Adequate fluids (17-20 fl oz, or 2-3 ml/lb 1-2 hours before Snack + fluids Light carbohydrate snack (if tolerated) Fluids (water or sports drink) <1 hour before Fluids only

Consumption During Exercise Keys to consumption during exercise Replace fluids and electrolytes Provide energy for prolonged exercise Individual tolerance Consume before you feel hungry or fatigued What to consume? Exercise = less than 60 minutes Fluids: Water (sports drink after morning fast), 7-10 oz every 10-15 min Exercise = more than 60 minutes Fluids and Carbohydrates: Water and/or sports drinks, energy gels, fruit etc. 7-10 oz fluids every 10-15 min 0.7 g carbohydrates/kg/hour (0.3 g/lb/hour), approximately 30-60 g/hour Start 2 20 min 40 min 1 HR 80 min 100 min HR Carbohydrates 10-20 g 10-20 g 10-20 g 10-20 g 10-20 g 10-20 g

Keys to post exercise consumption To replace the fluids and electrolytes lost during exercise To replace glycogen and energy for exercise on the following day To repair and build muscle tissue What to consume and timing? Dependent on the length and intensity of exercise Fluids: 16-24 fl. Oz for every lb of body weight lost 30 min 2 HR 2 HR 6 HRS Carbohydrates 1.0-1.5 g/kg (~60-150 g) Carbohydrates 1.0-1.5 g/kg (~60-150 g) Carbohydrates 1.0-1.5 g/kg (~60-150 g) Simple/Complex Carbohydrates + Protein (~10-20g) Complex Carbohydrates + Protein (~20 grams) Complex Carbohydrates + Protein

~60 Grams ~100 Grams Medium banana + 20 oz sports drink Medium orange + KIND Bar 1 ½ cup Whole Grain cereal + 1 cup milk 6 oz GreekYogurt +1 slice of toast with peanut butter and jelly 2 ½ cups pasta 2 baked potatoes (medium) 1 bagel +2 cups soup 2 cups oatmeal 2 cups spaghetti + ½ cup spaghetti sauce

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3 1/2 cups water 1/2 cup orange or apple juice 2 1/2 tablespoons honey 1/4 teaspoon salt. Greek Yogurt (Plain) Frozen Fruit of choice Banana Fruit/Veggie Juice of choice Makes four servings. Per 8 ounce serving: 50 calories, 14 grams carbohydrate, 160 milligrams sodium Sports Drink Optional ingredients: -Frozen Spinach -Omega-3 oil -Protein powder (limit to 10-20 grams/smoothie) Basic Smoothie Recipe

My Fitness Pal Experience Life Magazine Fitness Blender GymPact RunKeeper Argus Fitbit Fitocracy Map My Fitness Lose it! Eating Well (website) Emeals

Christina Meyer-Jax MS, RD christina.meyerjax@schwans.com @nutrition_up