1. Fuel & Refuel Nutrition for Optimal Exercise Performance Brooke Bliss Nutrition Consultant BSc Nutrition & Dietetics

2. Overview  Nutrition Basics  Fuel & Refuel  Carbohydrates  Protein  Fats  Sample Meal Plan  Your body’s needs

3. Nutrition Basics The essential nutrients you must consume in your daily diet:  Macronutrients:  CHO: 45-65% of calories  Protein: 20-35% of calories  Fat: 10-35% of calories  Micronutrients: vitamins, minerals, & water

4. How can nutrition impact exercise?  Improve exercise performance  Decrease recovery time from intense exercise  Prevent injuries caused by fatigue  Provide fuel during high intensity exercise  Control/maintain weight  Reduce your risk of many chronic disease (e.g. diabetes, cardiovascular diseases, hypertension, obesity, osteoporosis, some cancers)

5. Fueling & Refueling your workout Carbohydrates, Fats, Protein

6. Primary Sources of Fuel  During exercise, carbohydrates and fat are your primary sources of fuel  Depletion of each depends on:  Contents of meal consumed before exercise  Energy consuming during exercise  Your fitness level  Type, duration, and intensity of exercise  Endurance training causes your body to use fat as the primary source of fuel

7. Exercise stimulates…  A rise in blood levels leading to the breakdown of stored fat and carbohydrates to be made available as energy for working muscles  The body’s carbohydrate reserves are very limited in comparison to fat and protein  Carbohydrate stores will be used up first during exercise…

8. Carbohydrates as Fuel  Primary source of fuel during exercise  Your body uses carbs from outside sources (diet) and body stores (glycogen) during exercise  Goal of pre-exercise meal: promote glycogen synthesis/storage, give the body glucose (energy), and minimize fatigue  Consuming CHO during exercise? Normalize blood sugars  Usually eat 2-4 hours before exercise – meal should contain ~150-300g CHO

9. Glycogen  “Carbohydrate stores” in the body  Stores are very limited  Reserves are smaller than protein and fat stores  Stores are located in the liver and muscle

10. Pre Exercise Carbs  Complex carbohydrates are BEST – this is because they also contain many other nutritional benefits  Should choose a meal that is small & easy to digest  Avoid food with a lot of fibre, fat, & carbonation (GI distress)  Choose low glycemic index foods  Examples:  Vegetables & fruit  Whole grains  Beans & Legumes

11. Low Glycemic Index Foods  Yogurt  Banana  Hummus  Nuts  Lentils  Beans  Apples  Grapefruit  Tomato soup  Oatmeal

12. Carbohydrates During Exercise  Exercising >60 minutes?  May need to consider a sports drink or external source of carbohydrate  You may experience fatigue due to a drop in blood glucose/depleted CHO stores  Providing additional CHO will help reduce fatigue and allow you to keep performing  During this time it is best to choose SIMPLE sugars – Absorb rapidly and give you a quick boost!

13. Carbohydrates to Refuel  Carbohydrates are extremely important to replenish your muscle glycogen, strengthen & repair muscle tissue  Amount of CHO eaten after varies based on when you will be performing physical activity next  How quickly your body replaces muscle glycogen depends on how much has been depleted (length of workout and intensity)  More active you are = more CHO needed in your diet

14. Brooke’s Carb Breakdown  #1 Carbs: THE BEST SOURCE OF FUEL  Not processed – Could be found in the garden!  Best quality for the quantity  High in fiber which will stop you from over-eating  E.g. Sweet potatoes, berries, apples, beans, vegetables  #2 Carbs: Healthy but processed  Still fairly easy to control yourself from over-eating  E.g. whole-wheat bread, whole wheat pasta, tortillas, etc.  #3 Carbs: Avoid this type of carbohydrate  Causes poor portion control and overindulgence  E.g. white pasta, white breads, chips, cookies

15. Protein as a fuel  Protein is not a primary source of fuel during exercise  Protein is best to be consumed AFTER your workout! (esp. after resistance training)  Plays a role in muscle development and muscle repair

16. Fat as fuel  Primary source of fuel during REST & endurance exercise  Recommended 20-35% cals from fat for athletes  More fit = better at utilizing fat as an energy source  “Fat-free” is not always the best food choice!!!  Fat is important for the body as it: makes up cell membranes, part of the brain and spinal cord tissue, cushions body parts and organs, & keeps skin soft – we could not survive without fat!

17. Fat as fuel  It is better to steer clear of high fat foods pre-workout as they tend to cause stomach upset and lead to poor performance  Fat utilized as energy comes from adipose tissue storage, muscle fat, blood, and dietary fats

18. Choose Good Fats  “GOOD”:  Monounsaturated fats  Polyunsaturated fats: contain omega-3 and omega-6 fats  “BAD”:  Trans fats: made from liquid oil then converted into a solid form  Saturated fats: unhealthy fat found naturally in foods (e.g. fatty cuts of meat, high fat cheese, high fat milk etc.)

19. Choose good fats:  Avocado  Nuts  Seeds  Fish (omega-3 fatty acids)  Unsat vegetable oils

20. But what about coconut oil?  92% saturated fat in comparison to olive oil with 15% saturated fat  BUT coconut oil contains smaller triglyceride chains than other oils which allow for easier transportation to the liver  Due to this, these fats are directly burned off as fuel leading to less fat stored and deposited within body tissues

21. READ the label!  Don’t go for the FAT FREE. Generally, foods claimed as “fat-free” have replaced the fat with added REFINED sugars  Refined sugars are the simple carbohydrates (#3 CHO) that lead to a elevation in blood sugar (energy) followed by a drastic drop in BG leading to overeating and hunger.

22. READ the label!  “Fat-Free” = less than 0.5g fat per serving  Low fat: 3g or less fat per serving  Reduced or less fat: at least 25% less fat as compared to a standard serving  Light: 1/3 fewer calories or 50% less fat as compared with a standard serving size **Be cautious. Food companies have the ability to classify their own “serving size”. It may seem low in fat but their serving size may be VERY small**

23. Yoplait “Fat-Free” Yogurt

24. Yoplait “Fat Free” Yogurt

25. The second ingredient is SUGAR Artificial coloring Tricalcium phosphate: a food additive to prevent caking HFCS: this is a predominant sweetener found in many commercially sweetened foods Manufactured the starch in corn to taste sweet (it is very low cost for manufacturers) AVOID IT

26. Make sure you are HYDRATED!  Always consume fluids before, during and after your workout  Hydration will help to optimize your performance  Water acts as your body’s cooling system  ensure hydration to avoid your body rising to dangerous temperatures  During your workout consume ½-1 cup of water every 15-20 minutes  Consume 2-3 cups of water for every pound of weight lost during exercise

27. Sample Meal Plan Breakfast: ¾ cup Oatmeal ¼ cup Blueberries 1 tsp Cinnamon 1 cup skim milk 1 cup Green tea AM Snack: 1/3 cup yogurt ¼ cup raw almonds Lunch: ½ cup tuna 1/3 cup chopped lettuce ½ avocado 1 whole wheat tortilla 1 cup skim milk Afternoon Snack: 1/3 cup sliced cucumber 1/3 cup baby carrots 3 tbsp. greek yogurt tzatziki dip Dinner: 75g skinless chicken breast ½ sweet potato (add cinnamon for flavor!) ½ cup green peas 1 cup skim milk *Ensure you drink water throughout the day* Recommendation of ~2.7 L/day or more

28. Remember:  Your body’s needs will change as you become more active:   muscle mass/fat free mass =  resting metabolic rate  Need to find the happy medium between eating and exercising  Carbohydrates are extremely important to active individuals!  Increasingly active = need to increase your caloric intake

29. Calculating your energy needs Males : EER=662 - (9.53 x age [years]) + PA x (15.91 x weight [kg] + 539.6 x height [m]) PA = 1.0 (sedentary), 1.11 (low active), 1.25 (active), 1.48 (very) Females : EER= 354 – (6.91 x age [years]) + PA x (9.36 x weight [kg] + 726 x height [m]} PA = 1.0 (sedentary), 1.12 (low active), 1.27 (active), 1.45 (very)

30. www.ateaspoonofbliss.com Check out my personal website for food facts, nutrition information, and for my own personal recipes!

31. Thank-you!