TimeFoodNutrient Totals 3:15pm 1 Energy Bar 1 Banana 1 Protein Shake Carbohydrate: 63g Protein: 24g Fat: 3g 5:30pm 1 Cup Cooked Pasta ½ cup Tomato Sauce 2 oz. Extra Lean Ground Beef Carbohydrate: 44g Protein: 26g Fat: 10g 8:30pm 1.5 Cup Garden Salad w/ 1 tbsp Salad Dressing and 2 Tbsp Sunflower Seeds 1.5 Cups Rice 3 oz. Chicken Carbohydrate: 72g Protein: 23g Fat: 19g 10:00pm ½ Cup Cottage Cheese ½ Cup Berries ¼ Cup Almonds Carbohydrate: 24g Protein: 23g Fat: 22g TotalsCarbohydrate: 203g Protein: 96g Fat: 54g Calories: 1682
Grand Totals:Carbohydrate: 481g Protein: 147g Fat: 81g Calories: 3241
Average People 3 to 5 meals/snacks per day calories per day 1 hour workouts
When Should the Biggest Meal of Your Day Be? The majority of your carbohydrates should be consumed closest to your workout Last meal prior or First meal after Stomach cramps during exercise? Lower protein, fiber and/or fat at your last meal or snack before exercise
Post-Workout Nutrition Plan to have one of your regular snacks or meals soon (within 2 hours) after your workout. Aim for at least 10-20g of protein Protein and carbohydrate post workout supplementation not needed for most moderate exercisers.
Most satiating nutrient which can help to regulate intake. Slight increase in metabolic rate after consumption. Required for muscle repair. Recommendation per meal: 20-35g Phillips SM (2012). Dietary protein requirements and adaptive advantages in athletes. The British journal of nutrition.
Layman DK (2009). Dietary Guidelines should reflect new understandings about adult protein needs. Nutrition and Metabolism.
Does Protein + weight lifting = + Testosterone Does Protein + weight lifting =
Other names: Starvation mode, weight loss resistance, adrenal fatigue, neuroendocrineimmune dysfunction or adaptive thermogenesis
Adaptive Thermogenesis “This metabolic adaptation is a biologically meaningful survival mechanism that conserves energy in the face of starvation and dangerously low energy supplies” Camps SG, Verhoef SP and Klaas WR. Weight loss, weight maintenance and adaptive thermogenesis (2013). The American Journal of Clinical Nutrition
Adaptive Thermogenesis Rule #1: DO NOT eat as little as possible! Signs and symptoms: Uncontrollable cravings for sweet, salty and high fat foods, no fat loss, weight gain, gas, bloated feeling, development of intolerances, amenorrhea, insomnia and lack of motivation to complete workouts
Fat loss needs to be taken slowly in order for success.
Dietary Supplements A nutrient or ingredient that is consumed in an isolated form because it cannot be obtain in optimal amounts through diet.
Protein Bars and Powders Unable to obtain enough protein from whole foods Need something easily transportable or no access to a refrigerator Between competitive events Trying to gain weight Use in baking healthy snacks
Sports Drinks Carbohydrate based The exercise is intense and lasts longer than an hour (eg. soccer, hockey, basketball or interval training) You sweat a lot and notice cakey white salt lines on your clothes. You wear a lot of protective equipment like in hockey or football. The weather is hot and humid. Your fluid needs to be quickly replaced (e.g. during soccer tournaments or two-a-day training sessions).
Iron As indicated by Ferritin levels in blood test Low iron is common because of a hormone known as Hepcidin which is increased by activity and lowers iron absorption. What to look for: <30 (women) or <50 (men) = performance decrement, tiredness, fatigue <12 = anemia (most labs) *Make sure you take your results to your dietitian or physician to determine an appropriate dosage as overdosing on iron is possible and is very dangerous.
Vitamin D <20 = risk of rickets = satisfactory, no risk of disease = good, improved strength, power and all around performance found in active individuals 100+ = found in populations who work out doors in tropical regions of the world Recommendation: 1000IU daily Todd JJ, Pourshahidi LK, MscSorley EM, Madigan SM and Magee PJ (2015). Vitamin D: recent advances and implications for athletes. Sports medicine.
Other Supplements Creatine - Increases strength, power and recovery between high intensity bouts. Side effects include water weight gain and a more bloated look. Beta-Alanine – Increases lactic acid buffering. Reduces the burning sensation felt during certain exercises. Caffeine – Stimulates the central nervous system. Sodium Bicarbonate – Increases lactic acid buffering by making your blood more basic/alkaline. Can cause severe vomiting if overdosed. Beet Root Powder (or whole beets) – Nitric oxide booster. Natural source of nitrates which convert to nitric oxide in the body. Nitric oxide dilates blood vessels supplying muscles with more blood, oxygen and nutrients.
The Best Diet
“Adherence is the only consistent factor associated with weight loss and disease related outcomes.” Pagoto SL, Appelhans BM (2013). A Call for an End to the Diet Debates. JAMA
The Best Diet Everyone is individual Whole foods, whole foods, whole foods The key is persistence, determination and adherence “Many cultures eat better and are healthier than North Americans, yet with significantly less nutrition knowledge” Jen Sygo
Takeaways Information from valid and reliable sources. Largest carbohydrate meal closest to exercise and a meal or snack within 2 hours of activity. Protein at every meal, including breakfast. First balanced nutrition, then sports nutrition, then supplements. Successful fat loss occurs slowly. Be aware, be persistent.
Resources Nutrition Classes/Professors here at Carleton Jane Skapinker here at Carleton - Yoni Freedhoff - Jennifer Sygo - Precision Nutrition - Examine.com -