 Food=Energy  But what about the prevention and treatment of so called diseases  What do you think about the above statement?  Why do you eat? Performance athletes?

 How is poor nutrition and inactivity linked to obesity?  What role does activity and nutrition play?

 Without question carbs are the best choice  Fruits, vegetables and whole grain foods  Protein yes..but if you consume more protein then you need you will simply burn more protein as a fuel source

 1. Prevents hypoglycemia (low blood sugar) and its symptoms of fatigue, blurred vision and light headedness – all which can interfere with performance

 2. Settles stomach, absorbs gastric juices and wards off hunger

 3. Fuels muscles as stored glycogen which enters the bloodstream  4. A Fuelled body is prepared… therefore injury prevention and if injury results quicker recovery

 About a 45 minute post exercises window of opportunity to optimally nourish, repair and build muscle  Refuelling is beneficial in 2 ways

 1. Carbohydrate stimulates the release of insulin, a hormone that helps build muscles as well as transports carbohydrates into the muscle to replenish depleted glycogen stores  2. Carbohydrates combined with some protein (approx grams) creates better muscle refuelling and building response and it reduces cortisol, a hormone that breaks down muscle

 Carbs fuel your muscle  A 150 pound male has about 1800 calories of carbs stored in the liver, muscles and blood in approximately the following distributions  (Females less)  Muscle glycogen calories  Liver glycogen- 320 calories  Blood glucose- 80 calories

 The carbohydrate in the muscles is used during exercise  The Carbohydrate in the liver gets released into the bloodstream to maintain normal blood glucose level and feed the brain (as well as the muscles)  These limited carbohydrate stores influence how long you can enjoy exercising  When glycogen stores are too low you hit the wall and want to stop  Your stores are fully depleted at 120 minutes

 During low level activity such as walking the muscles primarily burn fat for energy  During light to moderate aerobic exercise such as jogging, stored fat provides 50-60% of the fuel  Hard exercise you rely primarily on glycogen stores

 Muscle tissue does break down during a hard workout  You can stop the breakdown by eating as soon as possible after you exercise  Take advantage of the 45 minute window  You want to manage your blood level sugars  Eat a balance of fat, carbs and protein  Combination foods are key  Yogurt, fruit(low GI fruits…watermelon has a higher index then blue berries), and almonds

 Carbohydrate is a friendly food the enemy is excess calories from fat and not combining your foods (fat, carbs and protein)  Choose fibre rich foods they make you feel full longer

 Eat enough protein so that you are not peeing it out-.6 to.7 grams of protein per pound of body weight  Protein shakes/bars are ok but what is the sugar content? Not all are created equal!!!

 Nutrition questions and all key terms  Good for unit test 3

 Maintain your blood sugar…you want a balance and never get to the point that you feel hungry