1. How to Fuel Your Workout Missouri Baptist Medical Center Outpatient Dietitians Rachel Matusiak MS, RD, LD Danielle Glesne RD, LD

2. Benefits of Physical Activity Control blood pressure, reduce stress, healthy weight management… “Sitting disease” -long stretches of sitting can increase risk for heart disease, diabetes and cancer American Heart Association -150 min/week

3. Overall Diet Carbohydrates –Main source of energy Protein –Helps build and repair muscle tissue –More is not necessarily better Fat –Source of energy for low to moderate exercise Fluid –9 cups per day for women –13 cups per day for men

4. Energy Needs Carbohydrates –Fruit –Low-fat dairy –Whole grain products –Starchy vegetables

5. Energy Needs Protein –Adult male 84-119 grams of protein –Adult female 66-94 grams of protein

6. Energy Needs Fats –Fatty fish –Nuts –Nut butters –Heart healthy oils & spreads –Avocado

7. Timing - Pre-Workout 0-30 minutes of moderate exercise –No pre-exercise snack necessary –If meal has been w/in 4 hours* 30-60 minutes of moderate exercise –Small snack 30-60 min before –15-30 g of carb –No more than 200 calories

8. Timing - Post-Workout After exercise –If exercise lasts longer than 1 hour –Small snack –Carb and protein within 1 hour To recover muscles and replace glycogen stores 15-30 grams of carbohydrate 7-14 grams of protein No more than 200 calories

9. Snack Examples Before Exercise Fresh fruit Low-fat yogurt Low-fat granola bars Whole grain cracker & low- fat cheese Hummus & pita chips After Exercise Low-fat chocolate milk Whole grain cereal & low-fat milk Fresh fruit & nuts or nut butter Turkey sandwich on whole grain bread

10. Calories Burned In 1 Hour of:160 pound person200 pound person Golfing (carrying clubs)314391 Walking (2 mph)204255 Running (5 mph)606755 Swimming423528 Biking (leisurely)292364 Hiking438546 Stair stepper657819

11. Hydration Needs Before –16-20 oz. 2 hours prior to exercise During –4-8 oz. per 15 minutes –Carbohydrate containing – only if lasting more than 1 hour After –24 oz. within 2 hours of exercise

12. Signs of Dehydration Early signs are: –Thirst –Premature fatigue –Increased body temperature –Faster breathing and pulse rate –Decreased exercise capacity Later signs include: –Dizziness –Increased weakness –Labored breathing with exercise

13. Sports Drinks Needed if: –High intensity exercise –Lasting longer than 1 hour –Excessive sweating –High temperatures

14. Move More Exercise in the morning Bring lunch to allow for time to walk on lunch break Park farther away Use stairs Participate in active hobbies Limit screen time

15. Questions??? http://www.missouribaptist.org/MedicalServices/NutritionServices.aspx Phone: 314-996-4987