Overview Factors influencing your food choices How to read a food label Truth behind supplements Leaning Goals To understand and interpret food labels macromicronutrients Choose the appropriate food for you personally ID: 619696
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Slide1
Nutrition: PAF20Y
Overview:
Factors influencing your food choices
How to read a food label
Truth behind supplements
Leaning Goals:
To understand and interpret food labels (macro/micronutrients)
Choose the appropriate food for you personally
To know the facts behind food / supplements to make your own choiceSlide2
What Influences your work out and goals?Slide3
Questions
you should know before you lift
How much time do I
have?
What
are my goals? (gain or lose
weight)
What
am I doing today? (know
excercises)
What
have I
eaten
today? (energy levels)Slide4
How to Fuel Your Body
Fuel will make or break a
workout
Fuel
must match your preworkout
questionsSlide5Slide6Slide7Slide8Slide9
Truth Behind Calories
Calorie Intake =
Food you Consume
Energy
Output =
Metabolic RateExerciseGeneral Activity (lifestyle)Slide10Slide11
Fat (9kcal/gram)
66
% of
YOUR energy
comes from
fat
20-30% of calories in diet should come from fatAvoid
saturated and trans fatsLow Intensity Exercise for 30 Minutes
High Intensity Exercise for 30 MinutesCalories Burned: 200Calories Burned:800
% of fat burned: 50%
% of fat burned: 25%
Calories from Fat Burned: 100
Calories from Fat Burned: 200Slide12Slide13
When and What to Eat for Results
Pre Exercise Goals
:
Supply the body with glucose for upcoming exercise through carbohydrates
*
It is
just as important to properly fuel body the day before as it is right before a workoutSlide14
When and What to Eat for Results
15 min before a
Workout:
LVL
D
- Fast
Food (burger, fries, trans fats)
C- Nuts (minimal glucose, hard to breakdown) B- Fruits (carbohydrates with natural glucose) A- Rice Cakes (high GI and easily absorbed)
*If you didn’t prepare properly the night BEFORE this will only get you halfway through your workout TODAYSlide15
When and What to Eat for Results
What to eat During:
Blood sugars / glycogen in body are substantial enough to not need fuel during a workout
*Importance here is to stay hydrated (H20)Slide16
When and What to Eat for Results
Post Exercise Goals
:
Replenish muscle glycogen and refuel the body for the next lift /
event
Protein
& CarbohydratesSlide17
Optimal Window for Growth:
2
hours for muscle to repair muscle and
refuel
Protein
= amino acid tears (muscle
mass)Carbohydrates = energy storesBoth work together for optimal resynthesis of muscle tissueSlide18
When and What to Eat for Results
2 Hours Post Workout
:
LVL
D
- Nothing
(hinders next workout as well)
C- Muffin / Bagel (No protein synthesis) B- Powder (Protein synthesis, but synthetic) A- Tuna
on Tortilla (High protein/Carbs)Slide19
Supplements
Too little calories intake = Just used for
energy
Too many calories = converted to
fat
Easier
to take - but not more effectiveSlide20
Creatine
Helps promote lean body
mass
Speeds
rate of recovery for short term
exercise
Stimulate muscle strength and
powerNaturally synthesized in human bodySlide21
Creatine Based Supplements
Discouraged for Athletes <18 years of
age
Creates
a bloated or heavy feeling in
body
Dehydrates the body and essential organs$$$$Slide22
Protein Powders
Synthetic creation of amino
acids
Prices
for powders ^^ for more pure forms
Most easily absorbed Powders
Whey Protein
Casein ProteinSoySlide23
Protein or Food….
Maximum protein usage/serving = 30g
25g/Scoop 26.7g/breast