Lunch ‘n’ Learn J.W. Terrill Presented by Cameron Sisler Saint Louis University Dietetic Intern

Pre-Quiz 1. If I am not thirsty, I am not dehydrated. False 2. Only competitive athletes need to consume food/ carb supplements during physical activity False 3. Not all physical activity requires a sports drink True 4. The ideal time to eat after activity is within 1 hour True 5. The average American eats too much protein. True

Objectives Determine your activity level Discuss fueling strategies specific to your activities Determine hydration status and fluid needs

Factors Affecting Fueling Strategies Before, During, After Activity Types of Activity Hydration Status and Weather Macronutrient Ratios Carbohydrates Fats Proteins Timing and Duration of Activity

What Makes Up My Food? Carbohydrates (CHO) are the biggest energy providers. What is Glycemic Index?

What Makes Up My Food? Protein is the building block of muscle

What Makes Up My Food? Fats are essential for health (in moderation)

How Much Should I Be Exercising? American College of Sports Medicine recommends a total of 150 minutes a week of physical activity that raises your heart rate for overall health and cardiac fitness. Regimen should also include some flexibility and strength training 2-3 times/week. **Before starting any new exercise program, please consult your physician.**

What Intensity Am I Exercising At? Low Intensity 0-3 effort on a 10-point scale Easy to carry on a conversation Examples: yard work, low resistance on a bike or elliptical, walking, yoga or Pilates

What Intensity Am I Exercising At? Moderate Intensity 4-6 on a 10-point scale Breathing is labored, but you can still speak in short sentences. Examples: jogging, medium resistance on a bike or elliptical, some fitness classes.

What Intensity Am I Exercising At? High Intensity 7-10 on a 10-point scale Breathing is very labored, speaking is difficult Examples: running/sprinting, high resistance on a bike or elliptical, intense fitness classes.

How Many Calories Did I Burn? Calories burned based on 150 pound person.

Fueling Up Before Activity Low Intensity Timing: Not as important What? Small CHO based snack Fluid 1 cup about minutes beforehand

Fueling Up Before Activity Moderate Intensity/Duration Timing: Eat at least 1-2 hours before What? Snack with balance of CHO/Protein Fluid 1-2 cups about minutes beforehand

Fueling Up Before Activity High Intensity or Endurance: Timing: at least 2-3 hours before Small meal with simple CHO and Protein Fluid 2-3 cups about minutes beforehand

Examples of Pre-Exercise Snacks 0-2 Hours >2 Hours Granola Bar ½ bagel Pretzels Banana Applesauce Bagel or waffle with peanut butter Cereal with low-fat milk Oatmeal Yogurt with fruit

What Should I Have During My Activity? Hydration 2-8 oz every 20 min Low Intensity/Short Duration Water only usually. >60-90 minutes or very warm= sports drinks with electrolytes

What Should I Have During My Activity? Hydration 2-8 oz every 20 min Moderate Intensity/Duration Water or sports drinks

What Should I Have During My Activity? Hydration 2-8 oz every 20 min High Intensity or Endurance Water AND sports drinks. Also consider CHO supplement at >60 minutes

Why Would I Need to Eat During My Activity? Liver stores Fat stores Recovery

Things to Avoid Before and During High Fiber High Fat Spicy Large Meals Base it on Personal Experience!

My Activity Lasts All Day. When Should I Eat? <1 hr between events, games etc Simple CHO in liquid or easily digested form Honey, small bites of bagels or bananas, sports drinks, dry cereal >1 hr between events, games etc The above plus some protein ½ Bagel with peanut butter, cereal with milk

I’m Not Hungry Right Afterwards… 0-60 minute window to replete your cells with sugar and help prevent muscle breakdown 3:1 ratio of Carbohydrate:protein Issues Nausea GI discomfort No appetite Solution Cold liquids/semi-solids are easiest to tolerate How Much?

But I Am Trying to Lose Weight Cells need energy for repletion Not providing enough energy will cause you to lose lean muscle in the long run 2:1 ratio of CHO:protein

Post-Workout Snacks calories calories 4 oz lowfat cottage cheese with ½ cup of canned pineapple (in juice) 1 glass of lowfat chocolate milk Small apple with 1 TB peanut butter 15 baby carrots with 2 TB hummus Part-Skim Mozzarella string cheese with a handful of grapes Smoothie made with banana, 1 cup low-fat Greek Yogurt, OJ, and a handful of berries Peanut Butter and Banana Sandwich on a Sandwich Thin or Bread Half of a Tuna-fish sandwich (light mayo!) Turkey and Cheese Roll-up with an Apple

What About Later? Within 2-3 hours of extensive exercise Full balanced meal Examples: Grilled Chicken Breast, Brown Rice, and Broccoli with a Glass of Low-fat Milk Smoothie made with low-fat Greek yogurt, banana and berries

What Fluid Options are Out There? Water Sports Drinks Caffeine Containing Drinks? Coconut Water

How Much Water Should I Drink? Thirst is not a good indicator At 2% dehydration, performance drops significantly (3 pounds for our 150 lb athlete) Urine should be the color of pale lemonade Darker= dehydration Lighter= over-hydrated

Determining Fluid Needs Sweat Rate Weigh yourself naked/dry before and after exercise Fluid weight during exercise: 15 oz (~2 cups)=1 pound Every pound lost=drink 3 cups of fluid Formula: (Weight before-weight after)+fluid weight=total pounds of fluid needing replacement

Example J.W. weighs 150 pounds before exercise. He drinks 1 cup during exercise 0.5 pound He weighs pounds when he gets home. How much fluid does he need to rehydrate? ( )+0.5=2 pound 2 pounds X 3 cups/pound= 6 cups of fluid

Gu, Gels, and PowerBars Oh My! Personal decision Always consume with adequate fluid ALWAYS TEST BEFORE COMPETITIONS Usually do not need them for <60 minutes of exercise mages/images_products/colors/gu- energy/101_444_102008d.jpg cts/index.aspx

Protein Supplements Average person needs gram of protein per kilogram of body weight per day. J.W. needs g of protein per day. J.W. 1) Take weight in pounds, divide by 2.2 to get kg.  150/2.2=68 kg 2) Multiply your weight in kg x recommended grams of protein  68kg x 0.8g =54 g  68 kg x 1.0 g=68 g

3 Egg Whites Muscle Milk 15 grams of protein Cost: $ grams of protein Cost: $1.50/serving

Protein Supplements Cont. In excess of needs, you break it down and use it for energy. No additional benefit from protein supplements BOTTOM LINE: save your money and eat lean protein rich foods

Take Home Messages Eat and drink smart and balanced to fuel your body before, during and after activity. Time your eating and hydration strategies Never try anything new on the day of competition

Q & A

Sources Ainsworth BE, et al compendium of physical activities: A second update of codes and MET values. Medicine & Science in Sports & Exercise. 2011;43: msse/Fulltext/2011/07000/Quantity_and_Quality_of_ Exercise_for_Developing.26.aspx