1. Nutrition for Active Bodies What to eat? When to eat? How much to eat?

2. Dr. Luigi Gratton, M.D. Family Medicine and Clinical physician – UCLA Center for Human Nutrition Author of numerous articles on nutrition and obesity Vice President of Medical Affairs and Education at Herbalife International Accomplished Tri-Athlete

3. Heather Livingston, MSC Expert in Health, Nutrition and Sports Nutrition 17 years in Sports Nutrition Experience Nutritionist to NBA, FIBA, ABC, IHL Worldwide Public Speaker and Published Author Expertise has been used by US Olympic teams Olympic Team Member in 1984

4. Jason Wick Personal Trainer Placed 2 nd in Mr. Minnesota Body Building competition in 2004 Has worked with several athletes ranging from junior high through the NHL. Has personally tested these methods on 3 separate occasions.

5. Nate Fears B.A. from University of Minnesota- Duluth UMD Football Team – Defensive Back NASM Certified Personal Trainer NASM Corrective Exercises Certification TRX and Suspension Training Certification Individual Football Skills Specialist Has proven these methods work for him and his clients countless times.

6. Metabolic Syndrome Although genetics may play a role It is your CHOICES that truly determine your fate!

7. Overweight Associated with: 90% of type 2 diabetes 80% of heart disease deaths 30 to 50% of kidney failure 50% of high blood pressure and stroke Many common forms of cancer: breast, prostate, kidney, ovarian, uterine, pancreatic, gallbladder, and colon cancer are associated with obesity.

8.  Manually change channel  Remote control  Raise garage door  Garage door opener  Cook for 30 min  Pizza delivered  Wash car  Go to car wash  Mow the grass  Hire someone to Mow  Walk dog  Let dog out  Shop at mall  Shop online  Climb stairs  Escalator Active  Sedentary Lifestyle

9. Classic Cola 8 fluid oz 100 kcal 1950 52 fluid oz 2002 630 kcal Increased Corn Syrup Calories

10. “Old Days” Hamburger 280 kcal Double Burger with Cheese 1120 kcal Increased Burger Size

11. Only in Los Angeles

12. Not a “cookie-cutter” program But EVERYONE does want – Increase energy – Quick recovery from activity – Build and maintain health – Lose excess fat – Heal any injuries as quickly as possible So how can that be done?

13. Because every BODY is... D I F F E R E N T! – We all have different tastes – We have “slight” different needs – We all have different options available

14. Keep in mind what “food” really is... Like the kind of fuel you would put in this vehicle! RIGHT?

15. Where to start? Calories – What are my needs now? – What are my needs in the future?

16. Carbohydrates 45 to 65% Main source of energy for cells Two kinds – Complex – grains, fruits, vegetable – Simple – candy, table sugar, soda So what’s wrong with sugar?? – Body really doesn’t know the difference between complex and simple sugars

17. Sugar See handout 176 Ways Sugar Can Ruin Your Health High fructose corn syrup - 3 main reasons – Preservative – Filler to “bulk” the food more – Enhances the taste – Problems it causes Users tend to want to consume more sweets

18. What to look for? Look for words ending in “OSE” – Saying goes “ose is gross” Look for the word syrup Look for the word concentrate Look for sugar items to not be in the top 3 ingredients – Listed in order of weight contributed to the final product

19. Proteins 30% LEAN Proteins! – Marbling – Wild game vs store bought vs home raised – Choices? Main job of proteins is to tell the cells what to do Also a builder of cells/tissues

20. Fats 25% What does fat do for our bodies? – Cushions – Protects – Lubricates – Insulates In the cells fats keep the cell walls healthy

21. Want low fat, but not NO fat! Look for “good fats” – Omega 3 vs Omega 6 Anti-inflammatory Antioxidant powers Supplement vs food – Saturated vs unsaturated Which is which? – Best oil choices see handout

22. 4 stages of nutrition for activity Stage 1 – Fueling Stage 2 – Refueling Stage 3 – Repair Stage 4 – Recovery Must first consider...

23. Hydration Prevents dehydration – remember even 4% will affect performance Drink before feeling thirsty – thirst is last mechanism of body to signal dehydration If the body signals you are hungry and you’ve been keeping up with calories needed, you body is probably dehydrated. Drink 80 to 100 ounces a day But... Keep urine pale yellow in color!

24. And any time muscles “work”... The exchange of oxygen and carbon dioxide – Creates free radicals that damage cells – Causes release of small amounts of nitric oxide released in the blood vessels – Causes muscle tissues to “break down” and tear

25. Stage 1 - Fueling 15 to 45 min before activity Want the following: – 50 g carbohydrates instant fuel Fills tank for muscle energy – 9 to 24 g proteins – Low fat

26. Stage 2 - Refueling This must be immediate! – Continue until 90 min later! – Can even be done during final portion of activity Like when arrive at destination on a trip! The muscles are most receptive to be filled! – Need energy – Not heavy proteins! Want the following: – Up to 50 g carbohydrates – 9 to 24 g proteins – Low fat

27. Stage 3 – Repair (Post Exercise) Usually occurs 1 ½ hours to 3 hours after Every muscle is damaged! – The more strenuous the more the damage Protein number – Lean protein estimator – Want metabolism to work for you, not against! Like building a fire and not lighting it!

28. Protein Recommendations Sedentary lifestyle – 1 g of protein per 1 lb LBM Active Lifestyle or ball sports – 1.5 g of protein per 1 lb LBM Marathon Runners or body builders – 2.0 g of protein per 1 lb LBM

29. Want the following: 30 to 50 g of protein for this “main meal” Need moderate carbohydrates – – ratio is 1 : 1 1 /2 – Keep “starches” low Good fats – Provides energy – Reserve fuel – Protection during impact from training

30. Remember! Free Radicals that are built up during exercise damage healthy cells and leads to longer recovery time in the cells

31. Stage 4 - Recovery The rest of your day Good nutrition?? What are you doing?? Or not doing?? Are you giving your “car” the fuel it needs?

32. Fueling your car to look more like this?

33. Antioxidants to the rescue!! Will not increase your performance Will increase the speed fuel is able to get back into the muscles Reduce recovery time so you can spend more time in active training! Want throughout your day – not a One-A-Day!

34. What about Fiber? See fiber handout Fiber has a special added bonus – Can carry away calories – up to 7 per gram – See how fiber accomplishes this!

35. Other special concerns? Always consult with your physician any time you have a question regarding your health. Don’t be shy about requesting consultations with specialists!