How to Fuel Your Workout Missouri Baptist Medical Center Outpatient Dietitians Rachel Matusiak MS, RD, LD Danielle Glesne RD, LD.

How to Fuel Your Workout

Missouri Baptist Medical Center

Outpatient Dietitians

Rachel Matusiak MS, RD, LD

Danielle Glesne RD, LD

Benefits of Physical Activity

Control blood pressure, reduce stress, healthy weight management…

“Sitting disease”-long stretches of sitting can increase risk for heart disease, diabetes and cancer

American Heart Association-150 min/week

Overall Diet

Carbohydrates– Main source of energy

Protein– Helps build and repair muscle tissue– More is not necessarily better

Fat– Source of energy for low to moderate exercise

Fluid– 9 cups per day for women– 13 cups per day for men

Energy Needs

Carbohydrates– Fruit– Low-fat dairy– Whole grain products– Starchy vegetables

Energy Needs

Protein– Adult male

• 84-119 grams of protein– Adult female

• 66-94 grams of protein

Energy Needs

Fats – Fatty fish– Nuts– Nut butters– Heart healthy oils & spreads– Avocado

Timing - Pre-Workout

0-30 minutes of moderate exercise– No pre-exercise snack necessary – If meal has been w/in 4 hours*

30-60 minutes of moderate exercise– Small snack 30-60 min before– 15-30 g of carb– No more than 200 calories

Timing - Post-Workout

After exercise – If exercise lasts longer than 1 hour– Small snack– Carb and protein within 1 hour

• To recover muscles and replace glycogen stores• 15-30 grams of carbohydrate• 7-14 grams of protein• No more than 200 calories

Snack Examples

Before Exercise

Fresh fruit

Low-fat yogurt

Low-fat granola bars

Whole grain cracker & low-fat cheese

Hummus & pita chips

After Exercise

Low-fat chocolate milk

Whole grain cereal & low-fat milk

Fresh fruit & nuts or nut butter

Turkey sandwich on whole grain bread

Calories Burned

In 1 Hour of: 160 pound person 200 pound person

Golfing (carrying clubs) 314 391

Walking (2 mph) 204 255

Running (5 mph) 606 755

Swimming 423 528

Biking (leisurely) 292 364

Hiking 438 546

Stair stepper 657 819

Hydration Needs

Before– 16-20 oz. 2 hours prior to exercise

During– 4-8 oz. per 15 minutes– Carbohydrate containing – only if lasting more than 1

hour

After– 24 oz. within 2 hours of exercise

Signs of Dehydration

Early signs are:– Thirst– Premature fatigue– Increased body temperature– Faster breathing and pulse rate– Decreased exercise capacity

Later signs include:– Dizziness– Increased weakness– Labored breathing with exercise

Sports Drinks

Needed if:– High intensity exercise– Lasting longer than 1 hour– Excessive sweating– High temperatures

Move More

Exercise in the morning

Bring lunch to allow for time to walk on lunch break

Park farther away

Use stairs

Participate in active hobbies

Limit screen time

Questions???

http://www.missouribaptist.org/MedicalServices/NutritionServices.aspxPhone: 314-996-4987