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Pre and Post Exercise Nutrition and Hydration

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Protein is found in meat, poultry, dairy products, eggs, nuts, tofu, and ... Fat is a good energy source, it carries fat soluble vitamins (A, D, E, K) and ... – PowerPoint PPT presentation

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Title: Pre and Post Exercise Nutrition and Hydration


1
Pre and Post Exercise Nutrition and Hydration
  • What and When to Eat and Drink

2
Whats The Big Deal?
  • WHAT and WHEN you eat can greatly affect workout
    performance.
  • Proper Nutrition and Hydration Benefits
  • Improved strength, speed, and stamina
  • Delayed fatigue
  • Enhanced healing of injuries
  • IMPROVED PERFORMANCE!

3
THE BASICS
  • CARBOHYDRATES PROTEIN FAT
  • 50 25 25

4
CARBOHYDRATES
  • Carbohydrates are the preferred fuel of the
    muscles.
  • Aim for a variety of carbohydrates at each meal
    or snack.
  • Carbohydrate Foods Bread, Rice, Pasta, Cereal,
    Fruits, Juice, Starchy Vegetables, Milk Products.
    Go for whole grain/low fat.

5
PROTEIN
  • Choose lean protein to build muscle and repair
    tissues.
  • Aim to eat 3 servings of low-fat dairy products
    daily and 2-3 meat or high-quality vegetarian
    protein sources per day.
  • Protein is found in meat, poultry, dairy
    products, eggs, nuts, tofu, and beans

6
HEALTHY FATS
  • Moderation is key here! Fat is a good energy
    source, it carries fat soluble vitamins (A, D, E,
    K) and adds flavor and texture to foods.
  • Helps sustain prolonged exercise.
  • Healthier fat choices nuts, seeds, olive oil,
    fish, and avocados.

7
PRE-EXERCISE NUTRITION
  • Eating prior to exercise ensures adequate energy
    for working muscles.
  • Aim of the pre-exercise meal is to top off
    glycogen stores in muscles and the liver for fuel
    usage during exercise.
  • Fluid levels should be raised
  • to ensure adequate hydration.
  • Want to be comfortable during
  • exercise-not full and not hungry

8
Timing and Composition of Meals
  • Large meals 3-4 hours before exercise.
  • Small meals/snacks 1-2 hours before exercise
  • High-carbohydrate, low-fat foods are the best
    fuel source.
  • Include some lean protein to enhance satiety and
    control hunger
  • Excessive fiber intake prior to exercise
  • may find you running
  • to the bathroom!

9
Examples of Good Pre-Exercise Meals
  • Breakfast cereal with low-fat milk
  • Whole wheat toast with peanut butter
  • Bananas
  • Low fiber granola or cereal bars
  • Small baked potato with low-fat toppings
  • Small turkey sandwich

10
POST-EXERCISE NUTRITION
  • The body is most receptive to fluid,
    carbohydrates and other recovery nutrients
    immediately after exercise.
  • Goals of post exercise meals
  • Replace muscle and liver
  • glycogen stores
  • Replace fluid and
  • electrolytes lost in sweat
  • Repair muscle damage
  • caused by exercise

11
How to Eat to Gain the Most from Every Workout
  • Fueling your body for the morning, noon, or after
    work workout

12
Early Riser
  • Challenge Fit in exercise and breakfast before
    work.
  • Plan Your body needs fuel before exercising in
    the morning. Eat a small, easily digested
    carb-rich snack 1 hour before exercise. If
    workout must be really early, try drinking a
    glass of hot cocoa the night before so muscles
    can store fuel for morning.
  • Plan a bigger breakfast after exercise.
  • Best food choices
  • Before workout granola bar, banana, small
    yogurt After workout hearty breakfast of 400-500
    calories. Healthy choices scrambled eggs,
    omelet, Canadian bacon, low-fat cheese, peanut
    butter, whole wheat toast, English muffin, bagel,
    pancakes, fruit.

13
Exercise Lunch Crunch
Challenge Have enough energy to workout before
lunch and not be ravenous afterward.
Plan Eat a substantial, balanced breakfast 3-4
hours before exercise. If needed have a light
snack with carbs and protein. Plan to eat a
healthy lunch after your workout.
Best food choices Pre-workout yogurt, crackers
, fruit, almonds Post workout Healthy mix of
complex carbs, protein, and healthy fats. Ex)
Tuna Salad Sandwich, Turkey Avocado Sandwich,
Fajita Salad, Chicken Stir-Fry
14
After-Work Workout
Challenge Exercising when youre already hungry
for dinner. Plan Lunch was 4-
5 hours ago - eating a healthy
afternoon snack is critical. Best food choices
Pre-workout string cheese with whole wheat
crackers or half of a peanut butter sandwich, 8
almonds w/ dried fruit Post-workout lean protei
n, complex carbs, healthy fats Grilled chicken
breast, brown rice steamed veggies or grilled
fish with whole wheat pasta and a tossed green
salad.
15
What Counts as a Carb Choice? 15 grams of carbohy
drate 1 carb choice
16
How many carb choices per meal are right for me?
  • To Lose Weight To Control Weight
  • Women2-3 choices per meal 3-4 choices per meal
  • (30-45 g per meal) (45-60 g per meal)
  • Men 3-4 choices per meal 4-5 choices per meal
  • (45-60 g per meal) (60-75 g per meal)
  • No more than 15-30 g per snack


17
Carb Loading Technique
  • Carb Loading is a performance-enhancing strategy,
    traditionally done the week prior to an endurance
    event.
  • Step 1 7 days out. Reduce carb intake to 40
    and continue usual training in an effort to
    deplete glycogen stores
  • Step 2 3-4 days out. Increase carb intake to
    70, decrease training. 1-2 days out. Rest
    completely.

18
Benefits/Drawbacks of Carb Loading
  • Competitive Edge. May be the extra edge you need
    to compete.
  • Weight gain. Expect to gain 2 to 4 pounds during
    the week you're carbohydrate loading much of
    which is extra water.
  • Digestive discomfort. Avoid or limit some
    high-fiber foods one or two days before your
    event. Beans, bran and broccoli can cause gassy
    cramps, bloating and loose stools when you're
    loading up on carbohydrates.
  • Blood sugar changes. Carbohydrate loading can
    affect your blood sugar levels especially if
    you are diabetic.

19
HYDRATION
  • For optimal performance, you need to be hydrated
    before, during, and after your workout 2 hrs
    before endurance event drink 2 c. of fluid
  • Early fatigue is a sign of dehydration and thirst
    is not always a true indicator of fluid needs.
  • If exercising, you need 11-14 cups/day of fluid
  • can come from food high in water, i.e. fruits
    veggies
  • consume more in extreme temps altitude

20
What to Drink When
  • The Best Choice Water
  • Helps regulate body temperature
  • Rids body of excess salt and other waste
  • Helps you maintain concentration, coordination,
    and endurance capacity
  • DRINK IT After workouts under 30 min. and
    throughout the day

21
What to Drink When
  • Sports Drinks
  • 6-8 carbohydrate concentration
  • (14-20 gm/serving)- electrolytes allow
  • them to be absorbed by the body
  • 30 faster than water.
  • Provides electrolytes and minerals lost through
    sweat and important for fluid retention.
  • Adds calories and may cause stomach upset
  • DRINK IT After intense workouts over 60 min. you
    may want to replenish spent CHO and electrolytes
    with a sports drink. Water and a carbohydrate
    snack work just as well for most people.

22
Maximize Your Fluid Intake
  • Start hydrating early. Drink 1-2 cups of
  • lukewarm water when you first wake up. Within
  • 20-30 minutes you should have a BM which
  • will make for a MUCH more enjoyable event.
  • Carry a water bottle with you all day long.
  • Replenish lost fluids during after a workout
    (2 to 3 cups an hour during workout 16 oz of
    fluid per of body weight lost after exercise)
  • Beer, wine caffeinated beverages can contribute
    to your hydration, but these should not be a
    major portion of total daily fluid intake. These
    drinks can cause a diuretic effect.
  • During exercise and recovery, drink cool (not
    cold) water for faster absorption

23
Eat Smart, Train Hard, Live Well
24
Peanut Butter Plus Sandwich
  • 3 Tbsp creamy peanut butter
  • 2 Tbsp honey
  • 1 cup mashed banana (about 1 large)
  • 3 Tbsp golden raisins
  • 1 Tbsp roasted, salted sunflower seed kernel
  • 8 slices whole wheat bread
  • 1. Combine peanut butter and honey in
    small microwave-safe bowl.
    Microwave at high for 20 seconds. Stir
    in banana, raisins, and sunflower
    seeds.
  • 2. Spread about ¼ cup peanut butter
    mixture on each of 4 bread slices. Top
    with remaining bread slices.
  • Makes 8 servings (serving size ½ sandwich)
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