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$: Presentation1mvtr.org/wp-content/uploads/2020/02/Eating-for... · 6KRRW IRU D PLQLPXP RI RXQFHV SHU GD\ ... Microsoft PowerPoint - Presentation1 Author: laura Created Date: 2/6/2020$
2/6/2020

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EATING FOR OPTIMAL

PERFORMANCE

Presented by:

Laura Ascenzi, RDN, LDN

2/3/2020 © 2018 All Rights Reserved Nutrition in Motion, LLC, 80 Palomino Lane, Suite 101, Bedford NH, 03110 Phone (603) 518-5859 FAX (603)606-1032

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Introduction

RD vs. Nutritionist

Registered Dietitian

Specialty- Sports Nutrition


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Today’s Agenda

The 4 R’s of eating Right Food

Right Amount

Right Time

Right Combination

Fueling For Activity


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The Right Foods

What our body needs Macronutrients

Protein, Carbohydrates, & Fats

Micronutrients Vitamins & Minerals

Water

Air


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Metabolism


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Carbohydrates

Body’s primary source of fuel

Only macro that turns to sugar

Used for energy, glycogen stores or turns to fat


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Optimal sources of carbohydrates:

Fruits/vegetables, whole grains, beans/legumes, potatoes, pow or

banza pasta, wild rice, quinoa, steel cut oats

Suboptimal sources of carbohydrates:

White rice, white bread, white pasta, cookies, cakes, soda,

coffee drinks, candy

Not all carbs are created equal

© 2018 All Rights Reserved Nutrition in Motion, LLC | www.NIMNH.com

The difference is processing


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• Increase in blood sugar is dependent on the type and the amount of carbohydrates consumed

• Fast energy that doesn’t last

• Consume in mixed meal with protein and/or fat to help with blood sugar control and satiety

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Protein


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Speeds metabolism

Not a significant energy source

Building blocks of enzymes & hormones

Aids in muscle growth & repair

Taken into the muscle by insulin

Optimal sources of protein*:eggs, lean grass-fed beef,

chicken, fish, Grass-fed organic jerky, Greek yogurt, cheese

Suboptimal sources of protein*:

Hot dogs, bacon, factory produced** beef, jerky, cheese

food product

*Additional vegetarian/vegan recommendations available upon RD consult

**Quality of animal protein varies by source vs. type

Not all proteins are created equal


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Fats

Are not the enemy

Transportation of fat soluble vitamins (A, D, E, K)

Provide energy in the absence of CHO

Enhance flavor

Aid in satiety


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Optimal sources of fat:olive oil, nuts, seeds, salmon, avocado, grass-fed butter, nut

butters

Suboptimal sources of fat:Crisco, margarine and butter spreads, fried foods, high fat

(non-grassfed) meat

Not all fats are created equal


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Macronutrient Sources


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Fats

Protein

Carbs

GrainsFruit

SweetsBeer/Wine

Veggies

BeansLentilsYogurtMilk

FishPoultryEggsBeef

ProteinPowder

CheeseHF Meat

Nuts

AvocadoOlive OilFish Oil

Coconut OilFlaxseed

Butter

Micronutrients

Fat Soluble Vitamins: A D E K

Water soluble Vitamins: Thiamine, Riboflavin, Niacin, Pantothenic Acid, Pyridoxine, Folic Acid, Cobalamin, Biotin, Vitamin C

Macro minerals: Calcium, Phosphorus, Potassium, Magnesium, Sodium

Microminerals: Iron, Zinc, Copper, Chromium, Fluoride, Iodide, Selenium, Manganese, Molybdenum


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Micronutrients

Meal variety is the key to ensuring you are getting your essential vitamins and minerals


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Water

Is vital for a healthy body

Shoot for a minimum of 60-80 ounces per day

Sources include: Fruits and vegetables, decaf tea, coconut water, broth based soups, unsweetened seltzer water


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Importance of Hydration


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Source: Hockeytraining.com

The Right Amount: How much energy do I need?

Depends on multiple factors

Height, weight, age, gender

Type of sport

Training volume

You can use online calculators but measuring is most accurate option


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MedGem

Measures VO2: Exchange of oxygen at rest

Multiples VO2 x a factor to get Resting Metabolic Rate (RMR)

95% accurate


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Metabolism and Energy Needs

RMR – 60-80% of your total calorie needs

TEE = Total energy needs (baseline)

Energy in food is measured in calories. RMR + training volume = TEE


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Target Macronutrient Intake

Varies by type/duration of activity per week*: ~40-70% Carbohydrate* ~20-30% protein, ~10-30% fat

Converting to grams Percent x calories /4 for protein and carb Percent x calories/9 for fats


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Application Tracker

Myfitnesspal


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Right Amounts for Your Body

Your goals Build muscle

Reduce fat

Spare muscle wasting

Why Tanita? Measures changes in body

composition (fat, muscle, water)


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Tanita - Sample


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Macronutrient Ranges –Carb/Protein/Fat

40/30/30Baseline

40/35/25Body Builder

50/25/25Endurance Athlete (During Training)

60/20/20Endurance Athlete

(Increased Training)

70/15/15Endurance Athlete

(Pre-Race)


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The Right Timing

Non-specific to activity Limit frequent snacking

Eat every 3-4 hours

Cut off eating 2 hours before bed

Should you eat carbs at night?

Should you eat first thing in the morning?


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The Right Combinations

Review Carbs are our body’s primary source of energy

Protein speeds metabolism, makes us feel full, and repairs muscle

Fat is slows down digestion, keeping us full. Only needed in small amounts


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FUELING FOR PHYSICAL ACTIVITY


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When do you need electrolytes?

Water only Light activity for less than 1 hr

Moderate activity for less than 30min

Replace electrolytes lost through sweat Sipped during activity

Activity is strenuous enough to warrant extra calories and likely sugar

Too little OR too much can cause cramping


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Fueling For Activity

Pre, During and Post all equally important

Right type, timing, amount and combination of carb, protein and fat also important


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Fueling for Activity – Carbohydrate

Eat balanced meal composing of mostly carbs 2-3 hours prior to training

30-60 minutes before:~30 grams healthy carb + small amount of fat

Note* High GI carb right before the start of the game – energy bar, balls, chews


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Fueling for Activity- Fat


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Slows down digestion of carbohydrate

Ideal to consume in small amounts pre-workout

Aim for 10 grams or less of fat

Note* Avoid high fat, high protein, high fiber foods during pre-workout time

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Pre-workout Meal/Snack Ideas

Meal 2-3 hours before Chicken + sweet potato + avocado

Eggs + oatmeal + maple syrup + 1 Tbsp PB

Brown rice + pork + cheese stick

Snack 1 hour before

Fruit smoothie

Fruit with toast and peanut butter

Oatmeal energy bites


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Fueling for Activity – During

Needed for >1 hour high intensity physical activity

High GI, low fiber carbohydrate source

30-60 grams of carb per hour

Electrolytes


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Snack ideas for during

Fresh fruit

Dried fruit

Baby food packs

Pretzels

Gatorade/Sports drink

Energy chews

Huma gel


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Fueling for Activity – During

After ~2 hours of exercise, up to 15% of calorie burn can come from protein If no protein, body will take

AA’s from muscle tissue

Ex. If doing a double, have a small amount of protein in-between practices

Note* Consuming protein increases fluid needs


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Post Workout Recovery

Protein & Carbohydrate 4:1 C:P ratio

High GI carbs post workout muscle amino acid uptake

& protein degradation

~1 g/kg body weight

~15-25 grams of protein Consume immediately following

exercise, or within the hour


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Post-workout Meal/Snack Ideas (within 1 hour)

Meal ideas Eggs + oatmeal + fruit

Chicken + rice + broccoli

Turkey + sweet potato + mixed veggies

Snack ideas Protein shake + piece of fruit

Greek yogurt + granola

Protein bar


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Supplements: Protein Powders

Whey

Beef Protein

Casein

Vegan

Choose organic for all, if possible

Choose grass-fed for Whey, Beef and Casein


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Supplements:Protein drinks and bars

Meal replacement or supplement when you’re on-the-go.

Remember, not all are created equal. Look at ingredients carefully


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Importance of recovery through proper nutrition

Replenish glycogen stores

Repair and build muscle mass

Reduce muscle soreness

Reduce risk of injury

Allows you to continue to improve performance


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Contact Information


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