Eating Strategies

for High Energy:

The Secret’s out!Tanya Williams, MS, RD, LDNSpring 2007

Topics of Discussion

1. Good nutrition promotes high energy levels.

2. High energy levels begin with breakfast.

3. Meals to fight stress & fatigue.

4. Snacks for cravings & pre-exercise energy.

5. Fueling during & after exercise.

6. Hydration for energy.

A Plan for Good Nutrition:The Energy Basics

• The key to more energy… prevent yourself from getting too hungry.*

– Maintains appropriate BS levels.

• Maintains energy levels

– Decreases chance of choosing “junky” foods & feeling the “sugar low.”

• High fat & sugar• High Kcals

– Increases chance of choosing “healthy” foods.

• Supports healthy lifestyle• Maintains weight

*Eat every 3 to 4 hours

A Plan for Good Nutrition:The Energy Basics

• Variety– More types of food eaten, the

more nutrients consumed.

• Wholesomeness– Choose whole or lightly

processed foods.

• Moderation– Don’t think about food being

“good” or “bad, ” any food can work into a healthy diet plan.

A Plan for Good Nutrition:Nutrient Dense Foods

• Whole Grains & Starches– 55 to 65% of total kcals/day– 6 to 11 servings/day

• Top Choices– Whole grain cereals– Oatmeal– Bagels & high-fiber Muffins– Whole-grain & dark breads– Stone-wheat & whole-grain

crackers– Popcorn

A Plan for Good Nutrition:Nutrient Dense Foods

• Fruits– 2 to 4 servings/day

• Top Choices– Citrus fruits & Juices– Bananas– Cantaloupe– Kiwi– Strawberries & Berries– Dried Fruit

A Plan for Good Nutrition:Nutrient Dense Foods

• Vegetables– 3 to 5 servings/day

• Top Choices– Broccoli– Spinach– Peppers (green, red, or

yellow)– Tomatoes & Tomato Sauce– Cruciferous vegetables (i.e.,

Brussel sprouts, kale, or cabbage)

The Nutrition Rainbow

Color Fruit Vegetable

Red Strawberries, Watermelon

Red peppers, Tomatoes*

Green Kiwi, Grapes, Honeydew melon

Peas, Beans, Spinach, Broccoli

Orange Mango, Peaches, Cantaloupe

Carrots, Sweet Potatoes, pumpkin

Blue or Purple

Blueberries, Grapes, Prunes

Eggplant, Beets

White Bananas, Pears Garlic, Onions

Yellow Pineapple, Star Fruit

Summer squash, Corn

* Tomatoes are technically a fruit.

A Plan for Good Nutrition:Nutrient Dense Foods

• Protein–Rich Foods– 25 to 30% of total kcals/day– 2 to 3 servings/day

• Top Choices– Chicken & Turkey– Fish– Lean Beef & Pork– Peanut Butter– Canned Beans– Soy foods (Tofu)

A Plan for Good Nutrition:Nutrient Dense Foods

• Low-fat Dairy– 3 servings/day– 4 servings/day if under

the age of 24 years

• Top Choices– Milk, non-fat or low-fat– Yogurt, non-fat or low-fat– Cheese, non-fat or low-fat– Cottage Cheese

A Plan for Good Nutrition:Nutrient Dense Foods

• Fats, Oils, & Sweets– 20-35% total kcals/day

from fats & oils– 10% total kcals/day from

sugar

• Top Choices– Olive oil– Walnuts– Molasses– Berry-based Jams

Ahhhh…Breakfast

Breakfast & Energy

• A car works far better with gas in its tank, so too will your body if you give it adequate fuel in the morning!

• Breakfast is the most important meal of the day.

Breakfast & Energy

• Of all the nutrition mistakes to be made, skipping breakfast is by far the worst!

– Low energy.– Increased craving for sweets.– Increased intake of cookies &

treats.– Weight gain.– Increased irritableness or

short-temperedness– Decreased efficiency in work

& play.

The Non-Breakfast Eater: Familiar Breakfast Excuses

1. “ I don’t have time.”

2. “I’m not hungry in the morning.”

3. “I don’t like breakfast foods.”

4. “I’m on a diet.”

Solution for the Excuses“I don’t have time.”

• Pack it the night before & eat on the go.– Yogurt & Cereal– Large Banana & Milk– Homemade Smoothie– Raisins & Peanuts– Bran Muffin & jam– Bagel, PB & J, & Milk– Graham Crackers & Milk– Pita bread stuffed with

cottage cheese, turkey, hummus, or PB & J.

Solution for the Excuses“I’m not hungry in the morning.”

• Not hungry for breakfast?– Chances are you ate too many

kcals the night before!

• Late night snacks can curb a morning appetite, lead to weight gain, and an inadequate diet. BEWARE!

– Morning workouts kill your appetite.

• Eat brunch• Pack out good, wholesome foods like fruit,

bagels, cereal, or high-fiber muffins to eat when your hunger returns.

Solution for the Excuses“I don’t like breakfast foods.”

• Who said you had to eat “breakfast foods for breakfast?”

• 1/3 of your kcals for the day should come from a morning meal.

– Dinner leftovers– Baked potato w/cottage cheese– Sandwiches– Soup & Crackers– Chinese food– Pizza– Special Holiday food

Solution for the Excuses“I’m on a diet.”

• Studies prove that eating Breakfast is one of the best ways to lose & maintain weight.

• Goal is about 500 kcals– Med. bagel & vanilla yogurt– 2 pieces of cheese pizza– 2 pkts. instant oatmeal, sm.

box of raisins, & ½ c. powdered milk

Meals to Fight Stress & Fatigue

Lunch Time• Meals should be ~ 500

kcals.

• Meals should include 3 out of the 5 food groups.

– Bagel, yogurt, & banana– Salad, turkey, & pita.

• Consider Peanut butter.– Power-packed food– Helps w/sweet cravings

• Pack Leftovers.

• Eat Dinner at Lunch.

Lunch• Create a “Super Salad” to

boost your intake of nutrients and energy.

– Step 1: Boost CHO intake.• Corn or peas, beans, rice or pasta, & fruit.

– Step 2: Remember your rainbow.

• Vit A & C, K+, Fe, & fiber

– Step 3: Include protein.• Cottage cheese, tuna, turkey,

eggs, or beef.

– Step 4: Remember calcium.• Drink milk, add tofu or yogurt.

Dinner

1. For more energy, begin by focusing less on dinner and more on breakfast & lunch.• “Consider Dinner for Breakfast and

Breakfast for Dinner!”

2. Do not arrive home hungry.

3. Plan time to shop for food when you are not stressed, tired, or hungry.

4. Plan cook-a-thons.

Dinner • Dinner should NOT be the largest meal of the day.

• Focus on creating a meal of ~500 to 650 kcals (60% of the kcals coming from CHOs).

• Choose 3 out of the 5 food groups to create a meal.

• Build your meal around CHOs.

• Example:– 8 stone-wheat crackers, ½ can

tuna w/1 tsp lite mayo, 12-oz can V-8 juice, & 1 cup fruited yogurt.*

Note: sample meal based on 1800-2000 kcal meal plan for an active woman, can adjust portions for an active man.

High Energy Snacks:For Cravings & Pre-Exercise

Energy

VS.

The Truth About Snacking

• Some people “try not” to snack between meals b/c they think it’s sinful & fattening.

• The truth is…snacking is important.

– Hunger occurs every 3-4 Hours, snacking helps to curb the appetite so that “binging behavior” can be avoided.

– Provides energy to fuel workouts or normal daily activities.

Snack Attacks“Snacking Guidelines 101”

1. Snacks are needed, just remember if you’re too hungry you may not care what you put into your mouth!

2. A sugary treat can fit into a well-balanced diet.

3. If you desire “sweets,” determine if you have eaten enough kcals at meal times.

4. Prevent sweet cravings by eating more kcals at breakfast & lunch.

5. If eating a late dinner, plan to eat a mid-afternoon (pm) snack.

High Energy Snacks:“The concept of mini-meals”

• Mini-meals include at least 2 foods from at least 2 food groups.– GOAL: Wholesome, Nutritious, &

Convenient

• Examples:– Bagel w/PB– Granola, banana, & milk– Instant oatmeal w/milk– Dry cereal w/milk or dried fruit– PB & J sandwich– Fruit & Yogurt– Smoothies

Pre-Exercise Snacking Guidelines

1. ~1 Hour before exercise choose a CHO-based mini-meal.

• ≥ 60 to 90 minutes choose foods with a moderate to low glycemic index (i.e., oatmeal, bananas, or lentils).

• ≤ 60 minutes choose the “tried and true” foods that digest easily (i.e., bread, bagels, or pasta).

2. Limit high-fat protein foods.

3. Be very cautious with sugary foods (high GI foods).

4. Allow adequate time for digestion.

5. Drink your fluids.

High Energy Foods“Fueling During & After Exercise”

Fueling During Exercise

• Exercise lasting ≥ 60 to 90 minutes/session.

– ~100 to 250 kcals (30 to 60 gm CHO) per hour after the 1st hour of endurance exercise.

– Examples include:• 4, 8 oz. glasses of sports drink• 2 cups sport drink & banana• 2 cups sports drink, energy bar, &

extra water.• Also; fruit juices, sports gels, or

hard candy can be consumed.

Fueling After Exercise“The Recovery Phase”

• Exercise lasting ≥ 60 to 90 minutes.

• The plan:– Replace fluids first.

• Juices, watery fruits, high-CHO sport drinks, or water.

– Replace CHOs.• Consume ~0.5 gm CHO/lb BWT every H for 4-5 hours

(begin repleting immediately ~15 minutes post-exercise).• OJ & med. bagel, 16 oz. cranberry juice, or

12-oz. soda & 8-oz fruited yogurt.

– Replace protein.• Consume ~6 gms of protein (about 1 egg) within 30 minutes after a

workout.• Consume with a CHO source (i.e., turkey sandwich or cereal & milk).

– Replace electrolytes (Potassium & Sodium).• Potassium (~1 lb. sweat = 80-100 mg): OJ, bananas, raisins, or yogurt.• Sodium (~1 lb. sweat = 400-700 mg): Pretzels, pizza, Gatorade, or soup.

Hydration

Hydration & Energy

Water is the most important nutrient.

• Being dehydrated can lead to early fatigue.

• Exercising when you are dehydrated is dangerous and hurts your performance.

• Good hydration protects against cramping and heat illness.

• Train yourself to drink before, during, & after exercise.

Fluid Regime1. Drink 2 cups of fluids 2 hours before

exercise.

2. When you are training, keep a fluid bottle next to you and drink 5 to 10 ounces every 15 to 20 minutes.

3. Weigh yourself before and after exercise to determine how much weight you lost to sweat.

4. Drink about 3 cups of fluid for every pound lost.

5. Keep a record of how much fluid you drink.

Sports Drinks

• Drink sport drinks when– when exercising for more than

1 hour– when it is hot or humid – whenever you have a high-

intensity workout

• Sport drinks* should contain:– 14 to 19 grams of CHO– 110 to 165 milligrams of sodium

per 8 ounces

Conclusions

1. Food is fuel for your body.

2. You are what you eat.• If you eat junk, you will feel

“junky.”

3. “Energy” comes from good food choices, proper hydration, and adequate rest.

4. No energy pill, potion, or bar will fuel your body as efficiently or effectively as “real” food.

References

• Clark, Nancy. The Athlete’s Kitchen: How to eat and win. New York: Bantam Books, 1981.

• Clark, Nancy. Sports Nutrition Guidebook, 3rd ed. Champaign Illinois: Human Kinetics, 2003.

• Dunford, Marie, editor. Sports Nutrition: A practice manual for professionals, 4th ed. Chicago, Illinois: American Dietetic Association, 2006.

• Mahan, LK and Escott-Stump S. Krause’s Food 10th Edition, Nutrition, and Diet Therapy. New York: W.B Saunders Company, 2000.

• Sports Nutrition Workshop: Nutrition & Exercise Conference, Philadelphia, PA 2006.

• Stephenson, Jane and Bader, Diane. Health Cheques™: Sports Nutrition Guide. Mankato, Mn: Appletree Press, 2005.

Need Help?

Tanya Williams, MS, RD, LDNClinical Nutritionist

Room 202 SHS577-1401 (SHS desk)

577-3987 (office)tlm019@bucknell.edu

Hours available Monday-Friday

(by appointment only)