lunch & learn pre & post exercise...
TRANSCRIPT
Pre & Post Exercise Nutrition Lunch & Learn Arrow Fitness Center June 2020
WELCOME!● Jessica Bond, Arrow Fitness
Center Manager● B.S. Health & Exercise Science -
Health Promotion● ACE Certified Fitness Nutrition
Specialist● ACE Certified Personal Trainer
& Group Exercise Instructor
OVERVIEW
Pre-Workout Granola Bars
During Exercise
Hydration & Sports Drinks
Post Exercise Protein
Foods to Avoid Questions
● “Driving a car on empty”● 2 hours before
○ Hydrating○ Easy to digest complex carbohydrates○ Moderate protein & very low fats
● Only have 5-10 minutes ○ Fruit such as an apple or banana
● Training for an event○ Practice when to eat before you compete○ Foods that your body is familiar with
PRE-WORKOUT RECOMMENDATIONS
Early morning workouts?
Carb load the night before?
PRE-WORKOUT FUEL
● A peanut butter and banana or PBJ sandwich● Plain greek yogurt with berries● Oatmeal with low-fat milk and fruit● Apple and peanut or almond butter● Handful of nuts and raisins (two parts raisins: one part nuts)
What is your favorite granola bar or quick grab and go snack?
GRANOLA BARS
● Look at nutrition label● Can you pronounce all the ingredients?
● Low in sugar >10 grams● Protein <5 grams● Fiber <3 grams
HYDRATION● Consider
○ sweat rate, heat, humidity, length and intensity of exercise● ACE Exercise & Water Consumption Guidelines
○ 2-3 hours before → 17-20 oz○ 20-30 minutes before or during your warm-up → 8 oz ○ Every 10-20 minutes during → 7-10 oz○ No more than 30 minutes after → 8 oz
● Signs of dehydration
SPORTS DRINKS● Water is best ● Sports drinks or healthy fruit juice can be acceptable
○ <8% carbohydrates or 8 grams/100 mL● Avoid soda and energy drinks
○ short-term energy boost○ cause intestinal cramping○ increase urine production
DURING EXERCISE
● Water!○ small, frequent sips
● Don’t need to eat during a workout that is an hour or less● Longer, high-intensity vigorous workouts
○ recommend eating 50-100 calories every 30 minutes○ Raisins, banana
● Endurance athletes - energy gels○ Energy boost○ Fruits & Vegetables
POST EXERCISE RECOMMENDATIONS
● Eat within 30 min - 1 hour○ Replenish what you used○ Strength - protein○ Cardio - complex carbs
● Hydrate● Meals after 1 hour● Days workout more, eat more● Exercising at night?
POST EXERCISE FUEL
● Chocolate milk● Grilled chicken with roasted veggies● Tuna salad sandwich on whole grain bread● Spinach and egg whites omelette● Hummus and pita bread● Yogurt and berries● Salmon with brown rice and sweet potato● Oatmeal, whey protein, banana and almonds● Cottage cheese and fruits● Boiled eggs on toast● Protein rich green smoothie● Beans and brown rice● Peanut butter and banana sandwich on whole wheat bread
PROTEINHow much protein do I need?
Recommended Dietary Allowance (RDA) for protein intake is about 0.8 grams per kilogram of body weight.
Athletes who train on a regular basis may benefit from levels of protein as high as 1.2 to 1.7 grams per kilogram of body weight
● Animal- or plant-based protein powder
● Eggs● Greek yogurt● Cottage cheese● Salmon● Chicken● Protein bar● Tuna● Chia seeds
FOODS TO AVOID
● Caffeine (latte, coffee, soda)● Candy● Doughnuts and pastries● Greasy foods high in fat (french fries, fried chicken, fried fish, pizza)● High fructose corn syrup● Highly sugared, refined cereals● Milkshakes and ice cream
TAKE AWAY POINTS● WATER!● Pre-Workout
○ 2 hours before○ Easy to digest complex carbs
● During ○ Small, frequent sips of water○ Light snack longer than 1 hour
● After Exercise○ Within 1 hour of workout○ Replenish what you depleted
■ Cardio workout - more complex carbs■ Strength workout - more lean protein
References● https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/food-as-fuel-before-during-and-after-workouts● https://www.eatright.org/fitness/exercise/exercise-nutrition/timing-your-pre-and-post-workout-nutrition● https://mercyhealthsystem.org/what-coaches-and-athletes-should-know-about-pre-and-post-workouts-and-nutrition/● https://www.fitnesseducation.edu.au/blog/health/pre-and-post-workout-nutrition/● https://www.acefitness.org/education-and-resources/professional/expert-articles/5390/pre-and-post-workout-nutrition-for-strength-training
/● https://www.healthline.com/nutrition/are-granola-bars-healthy#selection● https://familydoctor.org/athletes-the-importance-of-good-hydration/#:~:text=Drink%2017%20to%2020%20ounces,30%20minutes%20after%
20you%20exercise.● https://fruitsandveggies.org/stories/performance-nutrition-use-energy-gel-good-bad-ugly-gels-better-option/● https://www.healthline.com/nutrition/eat-after-workout#section4● https://www.acefitness.org/education-and-resources/professional/expert-articles/6078/do-you-need-more-protein/
Pictures
● https://northwesterndining.wordpress.com/2013/04/11/creating-a-balanced-plate/● https://www.kroger.com/p/chobani-original-non-fat-plain-greek-yogurt/0089470001001● https://becksliveshealthy.com/banana-and-egg-white-stovetop-oatmeal/ ● https://www.eatthis.com/best-protein-bars/● https://www.insidehook.com/article/food-and-drink/healthiest-sports-drinks-ranked-by-nutritionist
Questions?Email Jessica Bond - [email protected] or [email protected]
for a free 15 minute nutrition consultation
Website: arrowelectronicsfitness.comFacebook Search: Arrow Fitness and Wellness Center