GOT PROTEIN? Protein’s functions: – building blocks for muscles, blood, new tissue, antibodies (immune system), and hormones (e.g., insulin and adrenaline) – body’s regulators of certain functions – like carbohydrates and fat, sources of energy when necessary – essential for bone growth – play a role in healing wounds GOT PROTEIN? Requirements: Too much vs too little: – RDA – Too little hinders 0.8g/kg muscle growth – Recreational exerciser – Too much displaces 1 - 1.6g/kg carbohydrates needed for energy – Competitive athlete – Too much has also 1.3 – 2g/kg been implicated in Example: chronic diseases 70kg (154lbs) competitive athlete (heart disease, Consume: 91 – 140 grams of protein osteoporosis, kidney disease, kidney stones, obesity and some cancers) GOT PROTEIN? More protein does NOT equal more muscle – Need to include a strength exercise program Need adequate carbohydrates to spare protein for muscle building – 60% carbohydrates and 15% protein Same for both endurance and strength training. Strength training needs more calories / food overall. GOT PROTEIN? Timing Research: GOT MILK? – Pre-exercise – Milk has been shown to 2-4 hrs for meal be an effective recovery Less than an hour for a and rehydration drink snack – Limited influx of fluid – Post-exercise into system Best results have been – 3:1 (carb:pro) help with immediately to 1 hour promote muscle after exercise bout synthesis as well as replete glycogen stores GOT PROTEIN? Bottom line: – Protein is important for many functions in our body, one being muscle growth – Extra protein does not give extra muscle. If anything it may interfere with performance. Get protein! But not extra! FUELING THE FIRE! Our genetic make-up – Feast and famine – Fat storing machines Food toxic environment – Fast food on every corner – Feeds into the fat stores FUELING THE FIRE! Don’t skip meals Eat every 3-5 – Physiologically hours Slows metabolic rate – Increase fat Don’t graze storage – Increases calorie – Psychologically consumption Ignoring internal cues – Behaviorally Overeat at next meal – Feeds into vicious cycle FUELING THE FIRE! Bottom line: – Analogy: When building a fire you need to keep it burning by adding smaller twigs periodically. Throwing a large log on the fire can put it out. Keep that metabolic fire fueled with smaller frequent meals and/or snacks every 3-5 hrs DON’T DIET, LIVE IT! Diets don’t work long term – Not going to work if you can’t do it forever – Diet mentality A healthy wt? – BMI: 18.5 – 24.9 – Body fat %: Men: 6 - 25% Women: 14 - 30% Healthy weight loss: – 0.5 – 2 lbs per week – 3500 kcal = 1 lb fat – 500 - 1000 kcal per day Combination of nutrition and exercise is key! DON’T DIET, LIVE IT! National Weight Control Registry – Eat breakfast – Low fat, high carbohydrate diet – Frequent self monitoring of weight – Physical activity every day Can’t be done by diet alone Exercise is the only controllable component in increasing metabolic rate. Maintaining muscle mass is essential for driving your metabolic rate. DON’T DIET, LIVE IT! Bottom line: – Weight loss can easily be achieved by fad diets. But weight comes back plus some. If you can’t live it, it won’t work. Exercise and choosing healthy foods is key to successful weight loss. Dieting doesn’t work! Living it does! DIGEST THIS! Satiety – Balancing carbohydrates, fats, and proteins Mixed meals are important for sustaining energy – Whole foods vs juices Whole fruits and vegetables provide fiber that is lacking in juices Your body does not have to work to break down juice, so it is absorbed rapidly DIGEST THIS! Hydration – Water’s function in the body Eliminates waste products Transports nutrients and oxygen Regulates body temperature Protects joints and tissues Prevents constipation Prevents dehydration DIGEST THIS! – Recommended amount 64 oz water (general) – Fluid repletion Prehydrate – At least several hours before – Having a snack can also help retain needed fluid. During – As needed. Will differ per individual. After workouts – 1.5L fluid for every kg body weight lost – Consuming a snack w/sodium can help retain water. DIGEST THIS! – Sports drinks may not be needed Most contain high sugar and sodium Some athletes may need them depending on: – Duration – Intensity – Environmental factors DIGEST THIS! Bottom line: – Eating a balanced diet from whole foods can help promote satiety. – Proper hydration and repletion is key for the body’s functions and optimal exercise. GO FOR THE GRAIN! Carbohydrate Whole grains metabolism – Nutrient dense – Fuels muscles, – Fiber and essential improves stamina, vitamins and oils delays fatigue – Phytochemicals and – Body’s main fuel source anti-oxidants Anaerobic – Complex carbohydrates – Glycolysis needed to fuel body (moderate-high intensity, short duration) Aerobic – Glycogen stores (low- moderate intensity, long duration) GO FOR THE GRAIN! Pre – Timing Peak use of dietary carbohydrates appears to occur 1 – 1 ½ hours after ingestion – Type All complex carbohydrates appear to have the same effect on performance. Possible osmotic effect with fructose and other simple sugars Post – Timing Immediate - 1 hr post exercise – Type Mixing with protein is the most effect way to induce a faster rate of glycogen synthesis (3:1) Fructose takes longer to be absorbed GO FOR THE GRAIN! Bottom line: – Carbohydrates are a vital fuel source for the body. – Whole grains provide a good source or nutrients and fiber. Fuel your body and go for the whole grains! ITS ALL IN MODERATION. EVEN MODERATION ITSELF… Balance and Variety – Different foods within different food groups – There is no such thing as forbidden foods Portion distortion – Increasing portion sizes have contributed to increasing body size Personalize it – Eat the foods you enjoy ITS ALL IN MODERATION. EVEN MODERATION ITSELF… Family and culture – Fear of disrespect if decline food offer – Need for explanation, discussion, and negotiation ITS ALL IN MODERATION. EVEN MODERATION ITSELF… Bottom line: – Balance, variety and proportionality are key to healthy lifestyles. – Personalizing it and allowing all in moderation makes it livable.