Nutrition

Nutrition is the process of acquiring nutrients through food and/or food substrates to support energy needs and cellular processes such as growth, repair and maintenance of tissues, reproduction, digestion and respiration. A key player in nutrition is mitochondria, which uses nutrients to create energy for cells. Having the right nutrition to fuel your workouts and maintain a healthy weight are vital to feeling better and living longer.

Macronutrients

The main sources of macronutrients are carbs, fats and protein that supply energy to the body. Glucose is the simplest form of carbohydrate used by the body for energy. It is absorbed in the blood and then enters cells to be used to make Adenosine Triphosphate (ATP). ATP is the energy currency of the body. The body burns carbohydrates first, then fat. With intense exercise carbs provide most of the energy since fats metabolize too slowly to keep up. If the supplies of carbs run out you "hit a wall". This is why athletes use carbohydrate supplements or drinks. Fats are used in low to moderate activity.

Fat is used after about 30-60 minutes of exercise. Fat oxidation is the most efficient way to produce ATP, however it is a slow process, so you need to exercise for a long time to maximize fat loss. However, moderate to hight intensity exercise burns more energy from carbs but they burn more calories. So to summarize, longer or high intensity exercise burns more calories. The first fat you lose is visceral fat, which surrounds your organs. After that you'll start to lose soft fat, like thigh and waist fat.

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CLICK HERE FOR A LIST OF DAILY VALUE (DV) OF MACRONUTRIENTS AND MICRONUTRIENTS.

Micronutrients & Supplements

Micronutrients include vitamins, minerals and phytonutrients which are compounds found in plants that provide health benefits such as anti-flammatory and anti-oxidant properties. These are not considered an energy source because they do not provide any calories, but they do provide energy metabolism. All vitamins and minerals are considered to be essential nutrients, with the exception of Vitamin D, niacin and biotin because these nutrients are not produced in our bodies. Most vitamins and minerals must be obtained through diet.

Vitamins are classified into two groups; fat soluble and water soluble. The fat soluble vitamins are A, D, E and K. The water soluble vitamins include vitamin C and the large group of B vitamins. As it relates to exercise, vitamin C's role is that of collagen synthesis and antioxidant activity. Collagen is a type of protein found in skin, tendons and ligaments. A deficiency in vitamin C can lead to tissue rupture. The energy metabolism group of B vitamins include thiamin, riboflavin, niacin, biotin, pantothenic acid and vitamins B6 and B12. These vitamins help facilitate the process of ATP (Adenosine Triphosphate - energy currency of the body) synthesis from carbohydrates and amino acids. Deficiencies in these vitamins can manifest as fatigue and uncompromised athletic performance.

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CLICK HERE FOR INFORMATION ON DIETARY SUPPLEMENTS.

CLICK HERE FOR A LIST OF DAILY VALUE (DV) OF MACRONUTRIENTS AND MICRONUTRIENTS.

Fiber

According to the Mayo Clinic, dietary fiber is a nutrient known as a carbohydrate. Fiber includes the parts of plant foods that the body can't digest or absorb. This makes it different from nutrients such as fats, proteins, and other carbohydrates including starches and sugars.

There are two main types of fiber:

Soluble fiber. This type of fiber dissolves in water. It can help lower cholesterol and blood sugar. Soluble fiber is found in oats, peas, beans, apples, bananas, avocados, citrus fruits, carrots, barley and psyllium.
Insoluble fiber. This type of fiber doesn't dissolve in water. Some good sources of insoluble fiber are whole-wheat flour, wheat bran, nuts, beans, and vegetables such as cauliflower, green beans and potatoes.

Most high-fiber plant foods contain both soluble and insoluble fiber. The amount of each type of fiber varies with the type of plant, such as whether it's a fruit, vegetable or whole grain. But you can get both types of fiber by eating a variety of fiber-rich foods.

The National Academy of Medicine gives the following daily fiber recommendations for adults:

21 grams for women older than age 50.
25 grams for women age 50 or younger.
30 grams for men older than age 50.
38 grams for men age 50 or younger.

Hydration & Electrolytes

Did you know that water comprises 60% of adult bodies. Hydration with water is vital to our bodies and helps regulate body temp, distribute water soluble nutrients, lubricates joints, membranes and tissue. A lack of water can increase heart rate, decrease cardiac output and lower blood volume. The daily recommended amount of water is 124 oz for men and 92 oz for women. You should have adequate hydration before, during and after training. If your urine is yellow you are dehydrated, so keep that water close by.

Electrolytes, found in sports nutrition products as well as whole foods like bananas and sweet potatoes, are minerals that have a natural electric charge when dissolved in water, per the Cleveland Clinic. Once they’re in your system, they have two primary jobs: They chemically balance the fluid in your body to help your cells function properly, and they spark nerve impulses. “These impulses allow muscles to contract, which keeps the heart beating and the body moving,” explains Allison Childress, Ph.D., R.D.N., C.S.S.D., a professor of nutritional science at Texas Tech University.

Electrolytes also keep you hydrated. When you sweat, you lose water along with electrolytes like sodium, potassium calcium, magnesium, phosphate, and chlorine. Without enough of these minerals in your body, you can’t retain the water you’re chugging during workouts or on a hot day, which, ironically enough, can lead to dehydration. The four main electrolytes are water, sodium, potassium and magnesium.

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The Best Type of Water For You to Drink

There are numerous water choices to choose from tap to bottled and in between. Bottled water is not all the same when it comes to taste and ingredients. Two of the most important things to look for in drinking water are TDS and pH levels.

TDS (total dissolved solids - some good, some not) are all the good and bad elements in your drinking water. These can be organic and inorganic substances such as minerals (i.e., calcium, magnesium), salts, metals, cations, or anions dissolved in water. The World Health Organization recommends a TDS level of 100-300 mg/L. The higher the number the harder the water is.

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The Best Protein Bars

The best protein bars should have less than 6mg of sugar. The American Heart Association recommends no more than 25g of sugar for women and 36g for men, per day. Many protein bars are loaded with sugar, saturated fat and trans fat, so check the food label. Almost all have many flavors to choose from, which can vary the calories, fat, sugar, protein and other ingredients. Here are some healthy recommendations for protein bars;

Atlas bars have 210 calories, 10g of total fat, 20mg of cholesterol, 200mg of sodium, 18g of carbohydrates, 10g of fiber, 20g of protein, 2g of sugar and ingredients include whey protein.

IQ Bar has 170 calories, 12g of total fat, 0mg of cholesterol, 135mg of sodium, 10g total carbohydrates, 8g of fiber, 12g of protein and 1g of sugar.

Aloha bars have 250 calories, 12g of total fat, with most being polyunsaturated or monounsaturated, 0mg of cholesterol, 95mg of sodium, 23g of total carbohydrates, 6g of fiber, 14g of protein and 3g of sugar.

Raw Rev bars have 190 calories, 13g of fat, with most being polyunsaturated or monounsaturated, 0mg of cholesterol, 150mg of sodium, 16g of carbohydrates, 3g of fiber, 13g of protein and 2g of sugar.

When choosing a protein bar, try to avoid added sugars, artificial sweeteners, and emulsifiers. Whey protein has cholesterol, but research has shown this type can even help lower LDL levels.

Nutrition Apps

According to Healthline (Fernando, Ajmera 2022), when selecting a nutrition app to download, it’s important to consider your goals and which features are most important to you.

For example, many apps focus on calorie counting or weight loss, while others prioritize mindful eating or nutrition education.

There are also options created specifically for people who are pregnant, those with food allergies, or people with certain dietary restrictions or food preferences.

Ideally, look for apps that are highly rated and backed by healthcare professionals, such as doctors or dietitians.

Also, consider the cost to use the app. While some apps may be free to download and use, others may require a subscription or offer in-app purchases.

There are numerous apps available to choose from. Healthline's top apps are:

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Nutrition Facts & Food Labels

A nutrition facts label is required on most packaged foods and provides detailed information about the nutrient content of the food, including calories, vitamins, sugar, fat, sodium, and fiber. A food label, on the other hand, is a voluntary disclosure that manufacturers can include on their products.

The percent daily value (%DV) on a nutrition facts label is a useful tool to compare the nutritional value of different products. The percent daily value indicates the recommended daily value for a nutrient based on a 2,000 calorie diet per day. The Academy of Nutrition and Dietetics (2019) recommends selecting products that provide 5% or less of total fat, saturated fat, cholesterol and sodium, and 20% or more for fiber, vitamins and minerals.

Two pieces of information that should be viewed are the servings per container and the serving size, which are listed at the top of a label

It's hard to know exactly what you are consuming each day and whether you are meeting your dietary and nutritional needs. A good start is to develop a weekly plan. List out what you normally eat in a week and look at the labels to see what is in the product. Write those down. Determine how many calories you consume each day and see if you are short or over any any nutrient. It will take some math and time but will be well worth it.

Weight Management Strategies

For those seeking weight loss, protein requirements will increase to reduce or offset the loss of muscle mass. In planned caloric deficits, where carbohydrate and fat intake are reduced, amino acids may be oxidized to meet the body's energy needs. As a consequence there may be a loss of lean muscle mass. In other words, when individuals consume fewer calories, they tend to lose both fat and muscle. So an increase in dietary protein intake is needed to replenish amino acids and restore nitrogen balance. A moderate caloric reduction of 500 calories per day helps to not lose muscle mass.

It is also important to note that protein intake at high levels requires an increase in fluid intake and should not be undertaken in the presence of any medical issues, such as kidney disease or urea cycle disorders. Always check with your doctor first.

Fat is used after about 30-60 minutes of exercise. Fat oxidation is the most efficient way to produce ATP, however it is a slow process, so you need to exercise for a long time to maximize fat loss. However, moderate to hight intensity exercise burns more energy from carbs but they burn more calories. So to summarize, longer or high intensity exercise burns more calories. Doing a cardio workout after not eating for awhile can help your body burn stored fat, since carbs are burned first. The first fat you lose is visceral fat, which surrounds your organs. After that you'll start to lose soft fat, like thigh and waist fat.

Sports Performance Nutrition Strategies

Optimal sports performance depends on a number of factors, including genetics, training, nutrition and hydration, and adequate recovery. For endurance athletes, adequate carbohydrate intake remains of utmost importance. The recommended amount of carbohydrate intake for endurance athletes can range from 5-12 g/kg per day (Riddell et al., 2003, Kersick et al., 2018, Van Hall et al., 2000). For protein, an intake of 1.2-2.0 g/kg per day. For fluid, 16oz of water evening prior to event, 16 oz morning of event, 13-20oz 20-30 minutes prior to event, 12-16oz every 10-=15 minutes of exercise and fluid replacement at 1.25 times the amount of weight loss post event.

What to Eat and Drink Before, During and After A Workout

Pre Workout Meal

The main goal of a pre-event/workout meal is to replenish glycogen, the short-term storage form of carbohydrate. This supplies immediate energy needs and is crucial for morning workouts, as the liver is glycogen depleted from fueling the nervous system during sleep.

The body does not need a lot, but it needs something to prime the metabolism, provide a direct energy source, and allow for the planned intensity and duration of the given workout.

The majority of nutrients in a pre workout meal should come from carbohydrates, as these macronutrients immediately fuel the body. Some protein should be consumed as well, but not a significant amount, as protein takes longer to digest and does not serve an immediate need for the beginning of an activity. Fat and dietary fiber also should be marginal to minimize the potential for gastrointestinal upset during the activity (Smith & Collene 2015).

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Sleep

A lack of sleep (less than 6 hours a night) increases cortisol levels at night and can break down muscle tissue. A good nights sleep (7-8 hours) increases the growth hormone (GH) and muscle recovery after workouts. Adequate sleep is important in regulating hunger and satiety hormones, and that chronic sleep deprivation is detrimental for weight management.

According to Dr. Michael Faulx at Cleveland Clinic “Generally speaking, your sleeping heart rate runs about 20% to 30% lower than your daytime resting heart rate,” And your heart rate ebbs and flows based on the stages of sleep you cycle through. “During non-REM sleep is when your heart rate and blood pressure tend to cycle down, particularly during deep sleep. On average, a healthy adult will run a heart rate of about 60 to 100 beats per minute during the day, and their normal heart rate during sleep would be like 50 to 75 beats per minute. Well-trained athletes like endurance athletes, marathon runners, triathletes — their vagal nerve tone is so high that when they sleep, they might get heart rates in the 30s or even lower,” he continues. “As long as they’re feeling well and they’re not having symptoms during the day, we don’t really get alarmed by that.”

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