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Nutrition 101|a basic guide to healthy eating |
Nutrition Basics
Food = Fuel (energy)
Just as a car needs gas to run, your body
needs food for energy
The better the gas you put in your car,
the better it will run. The same goes for
food and your body
Nutrition Basics
Energy requirements The higher the energy demand, the higher energy good is
needed High energy activities require high amounts of energy
High energy input(food) High energy output
(activities)
Nutrition Basics
What happens if energy needs are not met?
The body needs energy not only for activities, but for growing, repairing, reproducing, and many other essential life functions. If the energy needs are not met, the body will experience: Loss of strength and endurance
The body breaks down muscle and essential body fat to use for energy
Feel tired throughout the day Any energy available will be used for essential body functions,
limiting how much is available for activities More prone to illness and injuries
Nutrition Basics
Carbohydrates Protein Fats
% of total energy intake
(how much of your energy should come from each nutrient)
60-70 10-15 20-35
Major Roles
• Best source of energy during activities
• (Some) contains fiber, which helps with digestion and keeps you full longer
• Builds and repairs muscle (tissues of the body)
• Helps the body fight infection
• Secondary energy source
• Allow body to absorb fat-soluble vitamins
• Secondary energy source
• Provide the body with an energy store
• Buffers the body from diseases
Fruits & Veg Grains Dairy Meat & Alt.
Carbs Carbs Carbs
Fat Fat Fat Fat
Protein Protein
Food Guide & Nutrient Sources
Food groups often comprise one or more types of nutrients, making it easier to eat a healthy, well-balance diet.
Snacks
Aim for 2 – 4 snacks a day
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Each snack should have at least 2 food groups in it
Always include a serving from the Fruits & Vegetable food group
Meals
You SHOULD have 3 meals each day
Each meal SHOULD include at least 3 of the 4 food groups
Always include at least one serving of: FRUITS & VEGETABLES
Always include at least one serving of: GRAIN PRODUCTS
MEATS & ALTERNATIVE and/or MILK & ALTERNATIVES
CARBOHYDRATES
PROTEIN
Plate Rule
To ensure proper nutrition, your plate should have:
½ the plate vegetables or fruit
¼ the plate lean meat or protein alternative
¼ the plate whole grains
When to Eat
Get into a routine of eating 3 meals a day
Prevent hunger craving disasters by eating healthy snacks between meals When you starve yourself for too long between meals, your body
craves high fat, high salt foods
Frequent meals and snacks (every 2-3 hours) helps keep energy levels consistent throughout the day
CAUTION! If you are eating every 2-3 hours, portion control becomes important!
When to Eat
Small, healthy snacks between meals helps keep your blood sugar levels consistent
This means that your energy levels is also more consistent (aka no energy highs and lows, which lead to bad food choices)
Healthy Eating
FYI: it can take 15-20 exposures to a food before trying it!
Pre-Workout Nutrition
Q: Why eat before exercise?
A: To ensure the body has an adequate energy supply to fuel athletes for activities
Pre-Workout Nutrition
Time Before Training What to Eat2-3 hours before High-carbohydrate, moderate
protein, low-fat MEAL• Follow the plate rule
1-2 hours before Light meal/ snack with mostly carbohydrates, and a small amount of protein
< 1 hour before Light carbohydrate snack• Could be a cup of juice or half
of a piece of fruit
Pre-Workout Nutrition
Why do you need carbohydrates and protein before working out?
Carbohydrates turn to sugar (fuel) quickly
Protein slows down absorption
Make sure you leave time to digest
This ensures that you are actually able to use the fuel when you need it!
Pre-Workout Nutrition
Examples of pre-workout snacks (1-2 hours before): Fruit and crackers Peanut butter sandwich and a glass of fruit juice Fruit smoothie Cereal & milk & bananas
When on the go, grab: Juice box and trail mix A fruit and mini yogurt or some cheese Sports bar (opt for homemade)
Nutrition During Exercise
Q: Why eat when training longer than an hour?
A: Because your energy stores are low/ depleted at this time
Reduce fatigue during training by providing the body with carbohydrates that can be used right away for energy
Nutrition During Exercise
Good rule to follow:
Eat 30-60 g of carbohydrates PER hour of exercise lasting longer than 60-90 minutes
Examples: Bananas or other medium size fruit 3 fig newtons 1/3 cup dried apricots 1 small bagel 4-6 crackers 500 mL sports drink (opt for homemade drink recipe)
Recovery Nutrition
Q: Why eat after training?
A: To replenish energy stores and fuel-up for your next workout (or activity that requires energy!)
Recovery Nutrition
Good rule to follow:
Replenish your energy stores within 30 minutes of completing your workout/activity
Eat a snack that is carbohydrate rich with small amounts of protein Example: chocolate milk, peanut butter& banana, fruit & greek
yourt
A meal with carbohydrates and protein should be eaten within 2 hours of completing your activity (follow the plate rule) This helps satisfy energy needs Example: salad, grilled chicken and rice
Hydration
Q: Why are fluids important?
A: Because they… Replace water loss during
exercise Help you avoid decreases in
performance due to dehydration
Help maintain core body temperature
Provide electrolytes lost through sweat
Hydration
Why are fluids important?
To replenish our electrolytes (Na, K, Cl, Mg, Ca)
Why are electrolytes important?
They are essential for heart, nerve and muscle function
When do fluids need to be replenished?
Must be replenished during exercise/activity longer than 60-90 minutes, or in extreme heat
Hydration
Time How much Fluids2 hours before 2 cups10-15 minutes before 1-2 cupsDuring (every 15-20 minutes) 1/3 – 1 cupAfter 1-3 cups
How much to drink and when:
Homemade Sports Drink Recipe
Recipe
500 mL unsweetened fruit juice
500 mL water
1.5 mL salt (1/3 tsp)
What will this provide you with nutrition-wise?
Electrolytes (fruit juice & salt)
Carbohydrates for energy
Hydration
Hydration vs. Fat Loss
Weigh yourself before and after you workout. Any weight loss is water loss! It is impossible to lose fat that
fast!
Replace 3 cups of fluids per lb. of weight (water) loss
Check your urine color to help determine if you are hydrated
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