Diet and Nutrition Done Right

Benefits of Proper Nutrition:

1. Increase recovery from exercise
2. Improve Health
3. Improve Athletic Performance
4. Decrease Risk of Disease
5. Decrease Risk of Illness
6. Increase Energy Levels
7. Favorably Alter Body Composition

Diet and Nutrition Recommendations:

1. Eat 4 – 6 meals a day
2. Drink 8 – 12 cups of water per day
3. Avoid empty calories, refined sugars, and processed foods
4. Distribute protein intake evenly throughout the day
5. Consume post workout meal/drink and carbohydrates within 90 minutes of exercise cessation
6. Choose whole grains, fresh fruits and vegetables over refined grains and simple sugars
7. Distribute protein, carbohydrate, and fats throughout the day and at each meal for a balanced diet
8. Weigh and measure your foods at least once a week to increase awareness of portion sizes

Proteins (4 Calories per gram) -

Protein builds and repairs body tissue and structures, it is used in the synthesis of hormones, enzymes, and regulatory peptides, and can be used for energy when the body receives insufficient amounts of carbohydrates

• RDA recommends .8g/kg/day (avg. adult), 1.0g/kg/day (bodybuilders and athletes), 1.4g/kg/day (endurance athletes)
• Food Sources; Meats, Fruits, Vegetables, Grains, Dairy Products, Supplements
• Side Affects of High Protein Diet (30% or more of total caloric intake)

Carbohydrates (4 Calories per gram) – Provides energy and aids in performance and recovery

Majority of carbohydrates should come from whole grains, fresh fruits, and fresh vegetables

Recommendations – 40% – 60% of total caloric intake

• 1.5g/kg/bodyweight within 30 minutes after exercise (delaying carbohydrate intake by 2 hours or more can decrease muscle-glycogen stores by 66%)
• Additional meals of 1.5g/kf/bodyweight every 2 hours to completely restore muscle glycogen
• For fat loss or muscle gain, carbohydrates should make up the highest percentage of macro nutrients

Carbohydrate/Glycogen Loading Schedule -

(Increase endurance potential for events lasting 90 minutes or longer)

Fats (9 Calories per gram)-

Provides energy, transports fat-soluble vitamins (A,D,E & K), cellular membrane structure and function, precursors to hormones, cellular signals, regulation and excretion of nutrients in cells, organ protection, prolonging the digestive process by slowing gastric emptying, initiating hormonal release of cholecystokinin(CCK) – hormone that signals satiety (feeling of fullness)

• Recommend 20 – 30% of total caloric intake (closer to 20% for fat loss)
• Unsaturated Fatty Acids – increase HDL – “good” cholesterol
• mono-saturated – olive oil, canola oil, almond oil
• poly-saturated – peanuts, macadamia nuts, safflower oil, corn oil

Water- constitutes approximately 60% of adult body weight

Benefits:

• Improves endocrine-gland function
• Alleviates fluid retention
• Improves liver function – increases % of fat used for energy
• Regulates thirst
• Helps decrease appetite
• Efficiently distributes nutrients throughout the body
• Improves body temperature regulation
• Maintains blood volume

General Recommendations:

• Should consume at least 96 oz. (3 quarts) of water per day
• Consume an additional 8 oz. of water for every 25 lbs. a person is over ideal bodyweight for fat loss
• Water intake should be increased if the individual is exercising or is in a hot climate

Dehydration – body cannot adapt to dehydration

• Fluid loss of 2% of body weight will adversely affect circulatory function and decrease performance
• Decrease Blood Volume
• Decrease Blood Pressure
• Decrease Performance
• Decrease Sweat Rate
• Increase Heart Rate
• Increase Water Retention
• Increase Sodium Retention
• Decreased Cardiac Output
• Decreased Blood Flow to Skin
• Increased Perceived Exertion
• Increased use of Muscle Glycogen

Guidelines for Fluid Replacement:

• Consume 16 oz. of fluid 2 hours prior to exercise, an additional 8 -16 oz. if exercising in warm weather
• Drink 20 – 40 oz. of fluid for every hour of exercise
• Fluids should be cool due to gastric emptying
• If exercise exceeds 60 minutes, use a sport drink containing up to 8% carbohydrates (can replace fluid and muscle-glycogen stores)
• Goal is to replace sweat and urine losses
• Ingest 20 oz. of fluid for every pound of body weight lost after an exercise bout, especially if rapid re-hydration is necessary

Hyponatremia – over hydration, can result in poor levels of sodium and deplete body of vital nutrients, vitamins and minerals, which could lead to death

Recommendations:

• Don’t drink more than you sweat
• Use sport drinks that contain sodium

Fiber- Provides some bulk to diet by increasing satiety, and some fibers delay stomach emptying

• Recommended Daily Intake of Fiber is 25g/day
• Prevents constipation and establishes bowel regularity
• Maintains good intestinal motility
• Aids in prevention of bacterial infections
• Helps to lower the risk of colon cancer
• Helps to retain the health and tone of the digestive-tract musculature
• May reduce the risks of heart and artery disease by lowering blood cholesterol
• Regulates the body’ s absorption of glucose