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Nutrition for Fitness

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.

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Nutrition for Fitness

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  1. Nutrition for Fitness Created by Jack Schetter Major: Health Promotion and Fitness Management

  2. 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 schett39@students.rowan.edu

  3. What you’re about to hear… • May go against traditional views you’ve followed • May go against what you believe • Based off relevant empirical evidence! • Keep an open mind! • If you want to see the research email me!

  4. Main Focus Points • Macronutrients vs. Micronutrients Basics • Meal Frequency? • Post workout nutrition • Tracking your Macronutrients • Carbohydrate break down • Fiber, Fiber, Fiber • How to lose weight?! Why isn’t this working?!

  5. What are Macronutrients? • Build, growth repair. • 4 cals/gram • Provide Energy • 4 cals/gram • Protect cells, energy, proper hormone functioning • 9 cals/gram • Proteins • Carbohydrates • Fats/Lipids

  6. Macronutrient Guidelines How much protein should I be consuming? • For Physically Active individuals • Dependent on your own goals • Muscle Building = 1 gram per pound of body weight • 150lb male = 150 grams of protein • Based off a 24 hour period

  7. Macronutrient Guidelines How many carbohydrates should I be taking in? • 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

  8. More on Carbohydrates… • 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

  9. Macronutrient Guidelines How many grams of fat should I be consuming? • Not all fats are the same! • Certain fats help promote good health • Around .25 grams per pound of body weight Potentially 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

  10. Fiber • Indigestible portion of plant foods • 1.)Soluble (dissolves in water) • 2.) Insoluble (does not dissolve in water) • Helps lower blood cholesterol • Helps lower risk of diabetes and heart disease

  11. What about micronutrients? • 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

  12. Does meal frequency matter? • Many believe eating smaller meals more frequently will… • Increase one’s metabolism • Burn more calories through digestion • Help burn fat • Save one from entering “starvation mode” • Stoke the metabolic furnace

  13. 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 Empirical Research Shows • Not Effected by how often you eat • Dictated by overall macronutrient intake Meal Frequency Study

  14. 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!!!”

  15. Supplementations… • Jack’s Top Three 1.)Multivitamin: Essential for good health (micronutrients) 2.) Protein Powders: Convenient to help reach macronutrient need 3.) Fish Oils: Healthy fats with many benefits • 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

  16. Make Tracking Your Macronutrients Easy! My Fitness Pal • Tracks Calories • Track Macronutrient intake • Tracks Dietary Fiber • Tracks some Micronutrients

  17. How My Fitness Pal Works • Create your profile • Enter current weight • Enter goal weight • Enter height, gender, age • Enter in your activity level to get… • Net Calorie Goal Number

  18. How can I use My Fitness Pal? • Any Smart Phone (For Free) • Access on computer • Type in search bar • Barcode Scanner • Pie chart percentages • Adjustable measurements

  19. How to lose or gain weight… • Gain weight? Calories UP! • Lose weight? Calories DOWN! • Keep your macronutrients in mind! • Diet and Exercise! • Body runs on energy needs (Calories) • Find out your maintenance calories!

  20. 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.

  21. Thank you for watching! • For more information or questions feel free to contact me! • Name: Jack Schetter • Email: schett39@students.rowan.edu

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