nutrition for fitness
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Nutrition for Fitness. Created by Jack Schetter Major: Health Promotion and Fitness Management. Audience. Intended for physically active individuals ages 18 and up looking to learn and improve their body composition through nutrition! Scientific based research Question? Email me at. - PowerPoint PPT PresentationTRANSCRIPT
Nutrition for Fitness
Created by Jack SchetterMajor: Health Promotion and Fitness Management
Intended for physically active individuals ages 18 and up looking to learn and improve their body composition through nutrition!
Scientific based research
Question? Email me at
Audience
What you’re about to hear…May go against traditional views
you’ve followedMay go against what you believeBased off relevant empirical
evidence!Keep an open mind!If you want to see the research
email me!
Main Focus Points Macronutrients vs. Micronutrients
BasicsMeal Frequency?Post workout nutritionTracking your MacronutrientsCarbohydrate break downFiber, Fiber, FiberHow to lose weight?!
Why isn’t this
working?!
Proteins
Carbohydrates
Fats/Lipids
Build, growth repair. 4 cals/gram
Provide Energy4 cals/gram
Protect cells, energy, proper hormone functioning
9 cals/gram
What are Macronutrients?
How much protein should I be consuming?
For Physically Active individualsDependent on your own goalsMuscle Building = 1 gram per pound
of body weight150lb male = 150 grams of proteinBased off a 24 hour period
Macronutrient Guidelines
Also dependent on ones goals.General rule of thumb – 2 grams per
pound of body weight.For over weight individuals this may
not be necessary.Trial and Error
Macronutrient GuidelinesHow many carbohydrates should I be
taking in?
Differ in vitamins, minerals, and satiety
However, all are the same when it comes to body composition
Glycemic index (GI) - ranking of carbohydrates
Based on the extent to which they raise blood sugar levels
Does not effect body composition!Science of Nutrition - Carbohydrates
More on Carbohydrates…
Macronutrient Guidelines
Not all fats are the same!Certain fats help promote good healthAround .25 grams per pound of body
weightPotentially Harmful Fats =1.) Saturated fats 2.)Trans fats Raises Total Blood Cholesterol Increase Risk of Cardiovascular disease
Potentially Helpful Fats = 1.) Monounsaturated 2.) Polyunsaturated Fats Improves blood cholesterol levels Can help decrease your risk of heart disease
How many grams of fat should I be consuming?
FIBERIndigestible portion of plant foods
1.)Soluble (dissolves in water)2.) Insoluble (does not dissolve in water)
Helps lower blood cholesterolHelps lower risk of diabetes and heart disease
Vitamins, Minerals, trace elements…
Required by humans in smaller quantities
Responsible for physiological functions in the body
Whole rich foods (fruits and vegetables) dense in micronutrients
What about micronutrients?
DOES MEAL FREQUENCY MATTER?Many believe eating smaller
meals more frequently will…Increase one’s metabolismBurn more calories through
digestionHelp burn fatSave one from entering
“starvation mode”Stoke the metabolic furnace
Truth behind meal frequency
1.) Thermic Effect of Food
Total amount of energy needed to digest and absorb nutrients
2.) Basal Metabolic Rate
Amount of energy required by an individual in a resting state
Not Effected by how often you eatDictated by overall macronutrient intake
Empirical Research Shows
Meal Frequency Study
Post workout shakes?Previous studies
based off fasted individuals
Most pre-workout meals last into your workouts
Nutrient timing not as important
Overall *macronutrient intake* is key
If it helps you to hit macronutrient goals… go for it!
“I gotta get my shake in!!!”
Used to help supplement your diet
Be careful for scams
Help to achieve your goals
Do your research to save $
Always consult with your doctor
Jack’s Top Three1.)Multivitamin:
Essential for good health (micronutrients)
2.) Protein Powders: Convenient to help reach macronutrient need
3.) Fish Oils: Healthy fats with many benefits
Supplementations…
My Fitness Pal
Tracks CaloriesTrack
Macronutrient intake
Tracks Dietary Fiber
Tracks some Micronutrients
Make Tracking Your
Macronutrients Easy!
Create your profileEnter current weightEnter goal weightEnter height,
gender, ageEnter in your
activity level to get…
Net Calorie Goal Number
How My Fitness Pal Works
Any Smart Phone (For Free)
Access on computer
Type in search bar
Barcode Scanner Pie chart
percentagesAdjustable
measurements
How can I use My Fitness Pal?
Diet and Exercise!
Body runs on energy needs (Calories)
Find out your maintenance calories!
Gain weight? Calories UP!
Lose weight? Calories DOWN!
Keep your macronutrients in mind!
How to lose or gain weight…
Keeping calories in mind…Does not matter
how late at night you eat
Meal timing is irrelevant
No need for fast acting carbs post workout
More on Carbohydrates – YouTube
In depth video on carbs, insulin etc.
For more information or questions feel free to contact me!
Name: Jack SchetterEmail:
Thank you for watching!