EAT TO COMPETE
Food and Fitness
Jessie Newman, RD, LD
First Things First
Does muscle weigh more than fat?
• 1lb of muscle weighs 16 oz
•1 lb of fat weighs 16 oz
•1 LITER of muscle weighs 1.06kg
•1 LITER of fat weighs .9kg
This means – by weight, no muscle does not
weigh more than fat but by VOLUME it does,
meaning it is more dense --so a pound of
muscle occupies less space than a pound of
fat.
Back to Basics
The Link between Nutrition and
Performance
Physical Activity Eating properly
puts increased before and after a
demands on workout can:
your body 1. Increase endurance
2. Improve
performance and
recovery
3. Help you stay fit
4. Help prevent injury
5. Help prevent
dehydration
Knowing your Nutrients
The foods we eat are broken down into the
following nutrients:
Carbohydrates Glucose
Protein Amino Acids
Fats Fatty Acids
Vitamins
Minerals
Water
Carbohydrates
Carbs are your body’s preferred energy source for
fueling activity.
45-60% of your calories should come from carbs
This is typically easy to attain because many foods
naturally contain carbohydrates.
Milk
Whole grain products
Brown Rice
Vegetables
Fruit and fruit juices
Fat
Fat plays an important role for
many bodily functions:
oConcentrated energy source which
fuels activities of longer duration
oTransports nutrients throughout the
body
oProvides essential fatty acids
oProtects and cushions organs
Fat is essential for good health
and should not be avoided
20-30% of your calories should come
from fat
Protein
Protein is needed for many functions before and
after exercise:
Helps to rebuild muscle and tissue after exercise
Makes hormones, enzymes and other body chemicals
Transports nutrients throughout the body
20-30% of your calories should come from protein.
Eating beyond the recommendations provides no
additional benefits toward athletic performance or
muscle building.
Vitamins and Minerals
Vitamins and minerals are essential for health and for
every process that takes place in your body. Although
they are only needed in small amounts, they are very
important:
Helps produce energy from fat, carbohydrate and protein
Helps to prevent and repair damage to your body cells
Eat a BALANCE from all food groups and take your
supplements to ensure you are getting all the vitamins
and minerals you need.
Water
Do you know why we tell you to DRINK, DRINK,
DRINK? --
Functions:
Regulates body temperature
Transports nutrients and oxygen
Carries waste products out
Acts as a cushion for joints, organs
And tissues
Food to Fuel Fitness
How the food you eat effects your workouts and
energy levels
How Food Fuels You
Exercising on an empty stomach will burn more
stored fat – Fact or Myth?
Main fuel is carbohydrate stored in the form of
glycogen in muscles and liver
When glycogen is depleted, stored fat is used for
energy – but at what cost?
If you eat before exercise, you will have the extra
energy you need for an energetic and effective
workout
What to eat before you compete
Eat a small meal 1-3
hours before your
workout
Nutrient digestion time
Meal or snack
composition varies:
4 hours before
3 hours before
30-90 minutes before
30 minutes before a workout
Fruit juice
Fruit smoothie
High-glycemic fruits like pineapple, apricots,
banana, mango, and watermelon
Sports drinks
Pretzels or bagels (but not whole grain varieties,
which digest slowly)
Energy bars (look for 3-5 grams of protein, at least
15 grams of carbs, and very little fat)
1-2 hours before Workout
Fruit and yogurt
Nuts
Oatmeal
Cereals (with more than 3 grams of fiber) and milk
Trail mix with nuts and dried fruit
Hummus and raw veggies
Hard boiled eggs (or egg whites)
Cottage cheese and fruit
Half a peanut butter or turkey/chicken sandwich on whole grain
bread
Whole grain crackers with nut butter or cheese
Whole grain fig (or fruit) Newton cookies
Tomato or vegetable juice
Yogurt smoothie (with added protein powder, if desired)
Most protein/energy bars
Post-exercise fuel
Refuel
Carbohydrates – replenish glycogen stores
Protein – used to repair muscle and build strength
Timing is everything
Eat within 1-2 hours post-exercise and see the
difference
Eat within 30 minutes post-exercise and feel the
difference
Post-workout meal/snack ideas
English muffin with cheese or peanut butter
Dried fruit and nuts
Cottage cheese with fruit
Yogurt with fruit
Veggie omelet with toast or roll
Cereal with milk
Eggs and toast
Turkey, ham, chicken, or roast beef sandwich
Vegetable stir-fry with chicken, shrimp, edamame or tofu
Crackers with low fat cheese
Rice or popcorn cakes with nut butter
Smoothie (with milk, yogurt, or added protein powder)
A protein or energy bar
Any regular meal that contains lean protein, starch, and vegetables
Hydration needs
2 hours prior to exercise
17-20 ounces
During exercise
Every 10-20 minutes during
exercise drink 7-10 ounces
After exercise
16-24 ounces per pound lost
during exercise