I 7 /7 /20LL SUSTAINABLE N FOR MENTAL & PH PERFORMA RECIPE FOR SU Ted Harper, MS, RD, C Presentation Outline o The fuel your body runs on . Types & time throughout day o Carbohydrates . Blood glucose, fiber, complex vs. simple o Fruits & Vegetables - colors matter o Protein . Lean vs. fatty choices . How much you need o Fat . ls it necessary? . Beneficial vs. Non-beneficial sources . Omega-3's vs. omega 6's Presentation 0utline o Breakl o Vitamins & minerals o Breakfast o Fluid needs o Plate portion visuals o Alcohol o The "perfect day" o Cortisol & stress o Eating on the road & o Energy drinks & dining out caffeine o Take home
Transcript
I7 /7 /20LL
SUSTAINABLE NFOR MENTAL & PH
PERFORMARECIPE FOR SU
Ted Harper, MS, RD, C
Presentation Outlineo The fuel your body runs on. Types & time throughout dayo Carbohydrates. Blood glucose, fiber, complex vs. simpleo Fruits & Vegetables - colors mattero Protein
. Lean vs. fatty choices. How much you needo Fat. ls it necessary?. Beneficial vs. Non-beneficial sources. Omega-3's vs. omega 6's
Presentation 0utlineo Breakl o Vitamins & mineralso Breakfast o Fluid needso Plate portion visuals o Alcoholo The "perfect day" o Cortisol & stresso Eating on the road & o Energy drinks &
dining out caffeineo Take home
7 /7 /201,r
lnteresting Facts
o 8 out of 10 diseases have a diet or nutrition ff-;componentl Wa 40% of how you feel right now is directly
related to your last meal/snacklo Just a %liler (17 fl oz.) water deficit
stress hormones.
Diet- a regimen of eating and drjnking sparingly io reducebody weight.
Think Different.Think Lifestyle.
Diel - habitual nourishmeni
Wha{you put in your body is what you should expect
What is Healthy High PerformanEating?o Eating foods that give your body energyo Eating foods that make you feel goodo Not being overly restrictive or obsessiveo Enjoying what you eato Away of eating that you can maintain
during your career
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What does your body run on?o Calories!!!o Like a sports car or truck, your body needs
fuelo Fuel comes in the form of:
. CHO=4kcallg
. PRO=4kcal/g
. Fat=9kcal/g
o How many Calories do you think youneed?
How many Calories do you needto fuel your body?o What do you think it depends on?
. Activity level per week
. Gender
. LBM
. Age
. Ht&wt
o Every individual is different & has
What type of fuel are you usingrest, physical activity, & exercise?o Rest (-0-5% VO, max) it' 'j$f;'':lio'Yil|'j- E\t'l
o lntense (-85%+ VO, max). %CHO?, ohPRO?.o Fal?61i 5Vo Je
o Mild (-25% VO, max). %CHO?. VoPRO?.o/.Fal? t - .'l'c)fe,.7c €o7o SFt*'"H#'*e:#y",?#: ffi
7 /7 /2011,
Carb Choices Need to be Well 'Grounded' (
the time)
o What are carbohydrates?. Main source of &dforworking muscles. Brain totally dependent on CHO. Maintains normal blood glucose level. Spares body protein
o What's this mean?. Spares dietary proteino What's this mean?. lndividuals who do not eat enough carbs for their needshave lower fuel storage capacity, decreased performance(mental and physical), & fatigue faster
o Where are they found?
CHO: Blood Sugar & lnsulin
Meals' Effect on Blood Glucose & Insri
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Carbohydrate & Fiber lnfoo What to iook for (on a daily basis - NOT in accordance to training). Fiber- if itdoesn't have 39 of fiber/seryingormore on the label. ln general: PUT lT BACKAND FIND SOMETHING THAT DOES
o Avg. Ame.ican corsumes 1 1-'139, wh,le .ecommendalions are 25-359/day
o Usually (and easily) reached by making % your grains "whole" &> 5 seruings of fruits and/or vegetables daily. Soluble fiber- slows foods emptying from stomach, delays nutrient. Soluble llber - slows foods emplying from stomacl_, delays nulrient
absorplion (eases blood glucose responseJ. reduces total cho,este.ollnsoluble fiber- speeds up intestina' transil time &'keeps you regulad
o Need to I amoJnt of flberrl yoL. diet?. Do so oraduallv and drlnk olenN of water lwhrch vou shouldanflav to stay'properly hldratddl -si
7 /7lzoLr
braln function and mental clarrty ?r"'^t;
o 4-79 CHOlkq/day body weight - optimal mentaT'1--i-"' pertormance, training needs, & recovery ""i:i!j
Ca rbohyd rate Recom mendations
o '1759 CHO/day minimum + ?rnoUfit required.'tiit'.
. "Brain fuel" ?)j,!3
. Fuel for optimal physical training
. Muscle glycogen replenishment post-workout
. *Need the lower end (maybe lower) when
. Will need the higher end if planning
CHO: Know your absorption rates
o Outside of workouts, the average humanbody can absorb -909 CHO/srvg
o Before workouts, the body is able to utilizemore CHO than normal
o After workouts (recovery window), the bodyis able to absorb -1.59 CHO/kg BW
Types of carbohydrates (that aremore practical to utilize)o Simple - easily digestedo Complex - not digested as quickly/easily
. Fiber is great!...but is best lessened pre-workout
o Picture a water balloon. Quaker oatmeal vs. Twizzlers
7 /7 /201,1
Eat a Rainbow Often:Fruits & Yeggieso Yellow: Optimizes brain functiono Green: Rejuvenates musculature and
bone tissueso Orange: Supports skin and mucosal
tissueso Red: Supports heart and circulatory
systemo White: Enhances immune system, lymph
system, and cellular recoveryo Purple: Promotes microcirculation
lndividuals and their protein intao Builds & repairs body tissueso Assists in recovery after workouts & illnesso Makes enzymes and hormoneso Keeps imrnune system strongo Used as energy source when diet is low in CHO &
kcals. and is a really bad energy source for a couple of
reasons...o lvlaintains blood pH balance &
"1Try to:o Plan meals around protein choiceo Make sure that there is a lean
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Foods with protein ' ':" ' .o Red meat o Nut butters 1*S""o Chicken/turkey o Veggie burgers ' ",
o Seafood/fish o Soy producto Mirk o Tofu *{it;o Cheese o Supplemental source$|,.!!o Yogurt . SPorts bars f,:,1-i1
O Beans . Protein bars
^ E^^6 . Protein powders
7 /7 /201,1,
How much do you need?O Active individuals' needs are *7.7-7.1 g/kg body wt.
. 80ke(176|b) personwould need 96-136gPRo (at midepending on activity type, intensity, & frequency
. 3 oz. M/F/P \deck of cards or palm of hand) = -21 g PRO
O Can you get too much?. Too much protein (>30% kcal) is dehydrating = drink more flu. Excess protein intake converted & stored as fat. May displace CHO-rich foods in diet = (-) impact to
Why should you need adequatedietary fat?o Good energy sourceo Provides essential fatty acids - must get from dieto Helps to TRANSPORT & ABSORB vitamins A,
D,E,&Ko Aiding visiono Aiding bone health 1 size & number ofiype 2 (fast
twiich) muscle flbers
o Makes up cell membraneso Adds smoothnessand flavorto food
r Ardrng celluiar reparr go Helps regulate hormone levels l$*s .-.
o Unsaturated (mono- & o Saturatedpoly-) . Butter. Nuts & seeds ' Mayonnaise. Fish (satmon/tuna) ' Fatty meats. Fish oil ' DeeP fried foods
. Flaxseed oil
. Ground flax,iflax se6ds
. Pastnes
. High fat dairy (milk, yogurt,cheese, ice cream). Olive & Canola oil . Mlost salad dressings. avocados O Trans
. Partially hydrqgenated oils
Types of fat fl.//s o Fo unsaturated -bestoptic
tr'i lc'iw."ffi. Mono- and poryunsaturatJl
' | ^@&. More readily stored in muscles as IMTGS to use
for energyo Saturated - in smaller amounts
. More readily stored in adipose tissue, butsometimes as IMTGS; not as readily used forenergy in adipose
o Hydrogenated (trans) - as little as possib/e. Always stored in adipose tissue and
hard to utilize for energy
Consequences of...o High fat intake:
. f kcal intake
. J CHO intake
. f heart disease
. I total cholesterol level (and not in a good way)***o Low fat intake:
' O energY. ,L performance. Never satisfied. Dry hair & skin. lnabilityto absorb
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7 /7 /201.1
The Omega's: Omega 3 & 6o Fatty acids (FA) must be obtained from your dieto n-3 + Iower cholesterol and improve heart healtho n-3's (anti-inflammatory fats) can:
. J production of arachidonic acid. J pro-inflammatory chemicals. 1 nitric oxide. 1 anii-inflammatory agentso American diet traditionally higher in n-6 FAs (sarflower oil,
flaxseed oilo Diets deficient in n-3 FAs can lead to 1'ed inflammation
the bodyo The recommended ratio of n-3:n-6 FAs is
Strategies for successo lf you have a lot of likes in the Non-beneficial fat
column, remember you have these healthy behavioroptions:. Eliminate (don't have ihat choice at all). Substitute (ex. Skim/1 % milk for 2%/whole milk). Decrease the frequency (2xlwk to 1xlwk). Decrease the amount (2 tbsp to 1 tbsp)
D You don't have to "go all in" - take small steps to reach
Strategies for successo Read the labels (to become intuitive eaters
. polyunsaturats6 = good (green light)
. Saturated = moderate consumption (yellow light)
. Trans fats = avoid (red light)
. lf you do not eat tuna/salmon 3/wk, then...
or most all active
1.1
7 /7 /20L1,
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Performance Nutritiono Do you workouUtrain most days of the
o Did you know that smart pre-, during, andpost-nutrition strategies are paramount tooptimal exercise performance (and followingtraining adaptations)?
o Does anybody currently believe theysound performance nutrition strategj
Which types of carbohydrates abetter at different times?o 3-4 hrs or more pre-workout?. Doesn't matter, as long you get enough
o But a combination of simple & complex is besto < t hr before pre-workout? *1fff. Simple (or based on your tolerance) lo During workout? :W,
. Simple lonly necessary if 60-90+ min workout) *o For recovery? ,L.:tr or r ecovery / ,t..:ll I. Combination of simple & complex
. *"Need CHO&PRO in recovervfoods & snacks**o What'sthebestyou may ask.. =one answerischocol. Optimal window = 15-30 min posl
. Recovery ratios are 1:1, 2:1, 3.1, 4:1.type, training duration, & bgEJ"gCm{{
Why a 4:L ralio ASAP?
o Your musc/e lissue can only take in -1.5gCHO/kg within ihe recovery window (which is a tot)
o Your body can absorb a lot of PRO per setting..o Yet, musc/e llssue can only utilize -20-259
post-absorption per meal/snack for proteinsynthesis. Dependenton:
o Muscle mass, M. of individual, mode & intensity ofactivity (strength vs. cardio), genetic musclesynthesis rates, muscle fiber type, and
L2
7 /712011,
Practical Nutrition & Optimal R
o lndividuals who train for 60-90+ min/dayconsume:. A good lll , Z:l ,3:1 , or 4:1 snack as soon as
possible after training (within 30 min. is best)o 1.1 or 2.1 for HllT or RTo 3lT6i-4:1 for aerobic dominant trainingo J: I Ot 4: I TOT aetoOIC OOmtnant Iratntng
. Make sure to eat a good meal around 2-3 hours I
What are some 1:1, 2;1,3'.1,4:l snack i
o 8 fl oz. (1 glass) low-fat chocolate milk or 1% chocolate milk chugo 6-8 oz. nonfavlow-fat flavored yogud + little granola + nuts mixedo 2-3 cups nonfaulTo cotiage cheese + 100o/o fruit preserves mixed ina % - Y2 cup died'fruit + % - 72 cup nutsa Y.PB&Jo % - 1 cup lentils + y2 - 1 whole sweet potatoo 8 fl oz. light soy milk, vanjlla or chocolate flavoredo Whey protein shake (mixed Wwater) + piece of fruito Sports bars/Energy bars/Protein bars (some...not all). PowerBar Harvest bars
. Clifba6
. EAS l\,lyoplex Lite ba.s
. SnickeF Maralhon Energy or Protein bars
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7 /7 /201.1
Eat Breakfast Every Day within30 minutes of Waking!o Think "break-the-fast"o Breakfast
. lncreases metabolic efficiency
. Fuels the brain
. Provides energy 10 the working muscleso Don't assume coffee, soda, and/or energy
drinks = breakfasto When in doubVpressed for time - grab a
shake, sports bar, or...o There are links with breakfast
total caloric intake, &
T4
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The "Perfect Day"
P7' t ' oui''sn \'Irrwo' id q " 1-2
Eating on the Roado Nutrition tips for traveling
. Plan aheadc Determine when, where, and how long you will be travelingo Determine the expected time oi meals
. Method oftravelo Plane - research the airports for restaurants, oetermine if the l?liji
flight provides a snack, or bring a smart snack onto the flighto Car- plan to bring along healthy snack for the road
. Research your destination: Look for...o Available restaurants in the area and their cuisinec Grocery storesfor snackso Continental breaKast optjons at hotels (if not, packo Availability of food storage at hotels (i.e. fridge)o Meal options at venue traveling to
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7 /7 /2Ot1.
Eating on the Roado Pack a combination of these non-perishable,
snacks that travel well for balanceid CHO:snacks:. Granola/cereal bars. Sports bars
o Powerbar Harvesto Clif (originat)o Kashi GoLeano EAS Myoplex Liteo Pure Proiein (509 bar, noi 78g)o Luna
. Peanut butter cracker packages
. Snack pack fruil cups (in own juice)
. lndividual serving boxes of raisins
Rules When Eating atRestaurants
o Choose the whole grain CHO vs. reJlned grain. Brown vs white rice. WWpasta vs reguiar pasta. VWVbread vs. white bread. Com torlilla vs. flo!rtortila
o Choose lean proteins vs. fattier versions. Refer to prolein chart handoul
o Make sure meal has fruit or vegetables
o lf you really think you need the dessert. Share it or choose one with fruil
o Drink plenty of noncaloric/low kcal fluids
Extra Tips When Dining Outo Look for (or speclfically ask for) M/F/p and vegetables
cooked in butter
o Ask for sauces, gravies, & dressings on the side. Red & green sauces always better than white sauces. Choose low-fat dressing if avajlable
o Choose foods that are grilled, baked, or broiled vs. fried. Crusted and pan-seared is a hit-or-miss
o Customize your meal (if possibte) by asking forsubstitutions
o Be careiul of the free starter bread and chips!
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7 /7 /2011,
5cf-.tlz !,n,*-w-a P n-rc Fr(o/.-rr,,Vitamins and Senior Leaders
o Essential for optimal function of yourbody
o Functions:. Digestion of food. Muscle contraction. Release of energy stores. Facilitating the healing/recovery process
o Provide zero Calories (or
OverallVitaminRecommendationso Get as many nutrients as you can from foodso t consumption of whole grains, fruits, & vegetableso Aim for 2 fruits a dayo Aim for 2 vegetable servings a day
r What's a serving?o 1 cup cooked or Ew vetgies or 2 cups salad greens
o lf you knowyourdietis poor, it's bestto take a MTVN. (lt's highly recommended anyways to take a daily MTVN!!!)
o Remember, supplements do not make up for anunhealthy diet!. There are no "miracle" supplements that
Multi-vitamins: The more the betteo Good multi-vitamin/mineral supplements. One-a-Day. Centrum Performance. Flintstones (if you know you give it to your kids for lheir
health...you can safely assuire it's gobd for your health tooo All provide anhoxidant supporl and MANY other rmponant
metabolic benefits
o Multi-vitamin/mineral supplements to avoid or stoptaking
- Factors: transporter availabilitv & nukientcompetition/inhibitors (e. g. Ca?- inhibjG#
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7 /7 /201.1,
Dehydration is bad news!
Can you get too much of a good thlng?. Hyponatremia (low lsodium] in the bloodsiream)yet it takes a lot to reach this point
Cramps are a pain in the @$
o Who's had a cramp before?o What ls the common "mother's tale" or "quick
fix" for a cramp?o The actual correct answer depends on if the
cramp is exercise or non-exercise related.o Exercise cldrr1p = you need sodium
. Mustard pkg, pickle juice, soup broth,o Non-exercise cramp = you need
Potatoes, banana. tomatoes,
<,r'€,
1_B
7 /7 /zott
Alcohol Consumption
12l1az. 5flo2. lfloz
Benefits from any of these?
Men=2dnnks/day Women=1
conot uan and i/v/// Harm YourPerformance & Productivity, soThink Twice
o f time for recovery of androgenic training hormoneso Diuretic effect diminishes water soluble vitamins reouired
hormone catalytic/converslon actions. Le. Disturbs metabolismo f release of cortisol (= f fatstorage& J fat release)o J protein synthesis for muscle fiber repairo J immune systemo J performance potential uplo 11.4yoo Disturbs REM cycle = .t recovery ability & mentalo lmpairs reaction time up to 12 hours aftero Alcohol also interferes with
Cortisol - Something to stress a
o Adrenal hormone involved in stress responseblood sugar control
o Blood sugar problems occur when cortisol is eitheitoo high or too low
o Produced to help us cope with demands placedupon us by stressors such as a work deadline,social conflicts, physical activity. f cortisol, adrenaline, & nor-adrenaline =f glucose availability/usage for
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7 /71201.1
Cortisol - Adrenal exhaustion?o When someone is under chronic stress, their cortisol level
be constantly elevated. Coriisol prevents insulin from doing its job of transporting glucosecells
. Abundant amount of glucose in blood = fat storage/no-lipolysis. Can result in hypoglycemia, insulin resistance, & M. gain. Eventual fatigue & poor mental performance
o When adrenal exhaustion occurs due to prolonged stress,cortisol levels are constantly low. Lowers metabolic rate, you feel tired, gain weight & crave sugary
foodsAli these factors alone can coniribute to hypoglycemia,resistance, & M qain
Energy Drinks & Caffeine:benefits vs. detriments
ffiVLD
ffikx#Are you
See Where Your Drink of ChoiceCaifeir:e Contsnt ol Populrr Orinks
Smgroa &qg
s11M,-%M*1
Li
=:+io tod ?06 3co 4oo ioo 60{
I etrP l(Fuk T
20
7 /7 /2011.
Complicated? - Not really
Take Home Message & Game Pla
o Take charge of your performance & health!g Plan ahead
. Stock your house/apt. with healthy snacks. Bring snacks with you on long dayso Eat every 3-4 hours
. Eat at least 3 items at each meal - a grain, someprotein, and a fruit or vege{able
o Fuel vour body earlv so you can focus in theafternoon. This means don t s(ip breakfast- eat. Breakfastdoes not have to be a
Take Home Message & Game Pla
. Try not to over-do it right before you go to bed!o Eat more whole foods - less processed foods
. The exceptions are obviously your sports bars,& shakes to consume during and post workouts/tr- as these are greal for active individualsl
o Don't aqqressively restrict Calories w/o properassistance or oo on crazy dietsl. None of this works and will almost always
performance and health in the holell!
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7 /7 /2011,
Take Home Message & Game Pla
o The only measuring tool needed is alwaysyou = lrst. palm. cup - Know your compone
o Start your day off with a MTVN w/breakfasto Mind your fat choices and intakeo Don't over-consume caffeinated beverages
. Over-stimulation = detrimental
. Excessive, unnecessary kcal = p6grweight mal
o Watch your alcohol intake. ls it worth it?
Take Home Message & Gamefor Army SF and Athletes Alike!o Lastly:
. Alwavs include a form of protein + eitherCHO/fruiVveqeiable with all meals and snacks
Good luck in all your endeavoo I hope to in the future work with many of
1-on-1 |
o My contact information with be providedaccordinglv!
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Load Up Your Muscles with LeucinePerformance Nutrition
Ted HarPer, MS, RD, CSSD, LD, HFSPerformance Dietitian - U.S. Army, HPO Team
Asyoucansee,dairyfoods,fish,poultryandbeef aregoodsourcesoftheBCAA. Thelistisnotcomprehensive but it's just a guide to show you how the various protein options stack up' While onestudy found that 2.5 srams leucine stimulated muscle svnthesis, there are currently no guidelines forhow much leucine is required for optimal muscle synthesis; however, it's hiehlv recommended toconsume 20-25 srams protein after exercise to create an anabolic environment and facilitate musclesvnthesis regardless of your performance and body composition goals (i.e. body fat loss vs. lean bodymass gains).
That's easily achieved with having a cup of cottage cheese, a glass of milk with half a turkey or tunasalad sandwich. Of course, a whey protein supplement will work too, but it certainly won't have thesame nutritional benefits, taste or satiety value of realfood (unless you're mixing it with a skim or 1%
milk, almond milk, or soy milk). ln addition, the leucine content of supplements vary greatly. Several
whey supplements, they contained varying amounts of leucine, And many contain less than what youget from 'real'foods. There are also L-Leucine supplements available but all label the leucine per
serving in milligrams to make it seem like there's more leucine per serving compared to other foodsources. Remember, 1,000 mgs =1 gram.
Examples of Protein-rich Food Choices to Assist with Daily & Training RequirementsProtein Food Ghoices:(total grams of fat come from mainly saturated "heart-harmful" fats for the protein-rich foods in this chart, but theunsaturated "heart fats contribute to a lesser w/the of fish and
Very Low-Fatk 2 o FaUoz.l
Low-Fat(3-4 o Fauoz.)
Medium Fat{4-5 q FaUoz.)
High-Fat(6-8 o FaUoz.)
Very High-Fat(> 8 o Fauoz.)
FishTunaSoleHalibutCrabShrimpLobsterClams
Tuna and Salmon-packed in oil
Any fried fish
CheeseFatfree cheeseCottage cheese, 1%
Low-fat cheeses Feta cheeseMozzarella,
-part skimGrated Parmesan
Mozzarella American,-processed
Cream cheeseCheddarMontereyMuensterSwiss
BeefGround, choice,
-90-95% leanFilet minon sieak
Ground, choice,-85% lean
Rib-eye steakFlank steakPorterhouse steak
Ground, choice,-73% lean
Ground, choice,-80% lean
Roast beefMeatloaf
Short ribs
Corned beefPrime cuts
PorkHam. lean
-95% fat-freePork tenderloin
Sirloin roastBoneless nb roastCanadian bacon
Pork butt Italian sausage PastramiBacon
Pork sausaqe
PoultryTurkey breastChicken, white,
-no skinTurkey, dark,
-no skin
Chicken, dark,-no skin
Chicken, dark,-Wskin
Turkey, dark,
-Wskin
Ground turkey Fried chickenFried turkey
Legumes (per cup)Black beansKidney beansLentils
Tofu. firm
Chickpeas Tofu, regular
OtherLuncheon meats,
-95o/o falfreeEgg whitesFnn qr rhciifi *a
Eggs Luncheon meat-Bologna-Turkey/Chicken
BratwurstHot dogs,
-beef/pork*Peanut butter
*The fat content in oeanut bul'ter the exceotion in this chaft because if is mostlv made up thatyour body needs; thus, it is a WlggLthat provides you with a good source of protein & essentia,
peanut butter the exception
"good" fats
References: Ryan, Monique. Performance Nutritionfor Team Sports. Boulder, CO: Peak Sports Press, 2005American Dietetic Association. Exchange List lor Weight Management, 2008.
parsnlpspeas, green ("starchy)peas, sugar or snappeppers, sweet or hotpotatoes (*starchy)pumpkin (.starchy)radishesrutabagasscallionsspinachsq uash, summer ("starchy)
