Eating Strategies
for High Energy:
The Secret’s out!
Tanya Williams, MS, RD, LDN
Spring 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 & preexercise 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.
*Eat every 3 to 4 hours
• Supports healthy lifestyle
• Maintains weight
A Plan for Good Nutrition:
The Energy Basics
•
Variety
–
•
Wholesomeness
–
•
More types of food eaten, the
more nutrients consumed.
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.
2.
3.
4.
5.
Snacks are needed, just remember if you’re too
hungry you may not care what you put into your
mouth!
A sugary treat can fit into a well-balanced diet.
If you desire “sweets,” determine if you have
eaten enough kcals at meal times.
Prevent sweet cravings by eating more kcals at
breakfast & lunch.
If eating a late dinner, plan to eat a midafternoon (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 Regime
1. 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 highintensity 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, LDN
Clinical Nutritionist
Room 202 SHS
577-1401 (SHS desk)
577-3987 (office)
tlm019@bucknell.edu
Hours available Monday-Friday
(by appointment only)