Nutrition: How to maximize Send me emails for your potential consults or questions! MICHELLE HURN R.D. L.D. LOCAL SUPER HERO HURN@OHSU.EDU What are we going to go over: What to eat on a daily basis for maximum health, energy and recovery Pre/post workout nutrition Supplements: Stable Blood Sugar vs highs and lows Why it matters: Blood sugar: If you blood sugar is consistently too high, your body stores the excess sugars as adipose tissue (fat) If you blood sugar is consistently too low, your body slows down your metabolism and prevents itself from breaking down fat as fuel (this is purely evolutionary; this used to be beneficial when humans would go for prolonged periods without being able to hunt or gather food) **Most people operate in the “too low” zone at least part of the time. This is when you feel tired, irritable, sleepy, and hungry. This zone is also called the “I can’t make good decisions zone. When you are here, you don’t want chicken and broccoli, you will crave fatty, salty food, or sugary, high calorie dense food (Donuts anyone?) (Once again this isn’t a lack of will power, this is purely evolutionary) EVERYTHING works better in the ideal zone. Your body burns fats, cells turn over, muscles heal, your brain is sharp, you don’t feel like you want to smack that annoying person at work as much as… Keeping your self in this zone as much as possible is the key to health and performance. How do I stablize my blood sugar throughout the day Carbohydrate source (carbohydrates stimulate the release of insulin which causes your blood sugar levels to increase) Protein and/or fat (proteins and fats and processed more slowly and prevent blood sugars from spiking and crashing) Fiber (fiber slows down how quickly food leaves the stomach and how quickly glucose enters the blood stream. Also, foods with fiber don’t cause insulin to rise as high as foods without fiber) It matters! Great sources of complex carbohydrates (quinoa, oats, rice, sweet potatoes, regular potatoes, black beans, peas, corn, (why are bread, pasta, and crackers not on this list? Send me an email and let’s talk about it!) Great sources of protein: free range poultry (chicken, turkey) and eggs, grass fed beef, buffalo, wild game, fish, seafood, (why is soy not on this list? Send me an email, lets talk about it) Great sources of fat: nuts, nut butter, olive oil, avocados, flax oil, fish oil It Maters Fruits: Fruits have simple sugars which break down quicker than the starch in complex carbs. Fruits are full of fiber, water, and minerals. Vegetables: Most vegetables provide lots of vitamins and minerals and minimal calories. Dairy: Raw or organic milk, yogurt, cheese Pre workout NO excuses please “I don’t want to eat before a workout because: I don’t want to burn calories, not take them in 2. It upsets my stomach 3. I’m not hungry/ I don’t have time Starting a workout with topping off your glycogen stores not only fuels your muscles, it helps fuel your brain (it can make hard/long efforts not seem so hard!) 1. Eat or drink 25 carbohydrates before working out (minimal fat and protein optional) SOOOOO many studies have shown that eating before a workout helps improve performance and helps you burn more calories throughout the day. So that’s my first recommendation: Ideas: I love generation UCAN 1 scoop = 22 grams of no crash, gluten free carbohydrates. Other options include 1 banana or small piece of fruit, or ½ nutrition bar (like power bar or a granola bar) or 1 small bowl of oatmeal. Before very long workouts (or long runs) it’s a good idea to get twice as much carbohydrates in. **Just like with running, you have to practice eating to see what works with your stomach. UCAN During Drink Plain water for walks/runs 30-45 minutes When walks/runs get longer, practice with sports drinks, gus, gels, shot blocks, etc Immediately after You have 30 minutes to get this window DO NOT BLOW IT HERE! This can really set recovery and the next days/weeks runs up for fatigue. Don’t TRADE dollars for dimes! Thinking that not eating after a workout will help you lose weight (because after all you just burned a bunch of calories) is like trading dollars for dimes. The 100-300 calories you “save” by not eating/drinking carbs and protein after working out will significantly decrease your recovery. And, how many times have you restricted calories early in the day only to come back and eat a large meal and dessert at night? Immediately after running: 8-12 ounces of plain water (rehydrate your body and help settle your stomach from gastric acid that may have built up extra from working out) Have 25-40 grams of carbohydrates with 8-12 grams of protein after working out. Minimize fat because this slows down the absorption of glycogen into the muscles. Immediately after I always use Recoverite. This is the best recovery supplement I have found. From a run of 6 miles to 20, when I’m done running, its 12 ounces of water followed by 1-3 scoops of Recoverite (depending on how much I just ran). Other options: Endurox recovery drink, power bar recovery drink, Gu Brew recovery drink, or you can make your own smoothie with fruit and whey protein. Don’t forget bananas, oranges, oatmeal, Gatorade, powerade, chocolate milk. However you get it get carbs and protein!! Supplements: Supplements are complements to a whole foods based diet (NOT TO REPLACE FOOD OR MEALS) The are to bridge the gaps or to provide specific, easily digestible pre/during/post exercise options From my experience, they are necessary due to the variation of nutrients in the same foods (i.e. one orange may have 100% of your daily vitamin C while another may only have 25%) My favorite supplements: I do NOT work for any company, nor do I get any kick backs, so this is my unbiased opinion. All of these supplements have sent their products to third party labs to test for purity and potency The multivitamin that I recommend is: New Chapter Every Women’s One Daily, I also like Rainbow Light, and Garden of Life http://www.newchapter.com/multi-vitamins/every-womans-one-daily You can find this multivitamin at New Seasons, Whole Foods, or the Vitamin Shoppe The calcium supplement I recommend is: Tri Boron Plus by Twin Lab You can get this online at http://www.twinlab.com/product/tri-boron-plus Or at Vitamin Shoppe, Super Supplements, or at Fred Meyer. I like this supplement because it has calcium, magnesium, vitamin D, and all the co factors to help your body absorb it. Ultimate Iron by Enzymatic Therapy: (This is the iron supplement I use) I recommend getting your iron checked every 3 months; Once you get your iron checked, if you’re ferritin is under 30 (most women who run have low levels), you can improve your levels with daily supplementation. You can get this online at: http://www.enzymatictherapy.com/Products/Energy/DailyEnergy/05229-Ultimate-Iron.aspx Or you can get it at super supplements. I didn’t see it at New Seasons last time I was there. I also like Floridix, it’s a terrible tasting but easily assimilated liquid iron: http://www.floradix.net/ You can get Floridix at New Seasons or the Vitamin Shoppe My favorite supplements cont: Generation UCANN: (1 scoop pre work out; 2 scoops pre long workout) This supplement has some FANTASTIC research behind it. It was developed for a child with glycogen storage disease. It’s a pure carbohydrate modified to prevent blood sugar spikes. This is brilliance for athletes. Right now you can only get it online. I like plain. It’s easy to drink and does the job. Check out their website, and you can order the product there http://www.generationucan.com/home.html Recoverite (1-2 scoops as soon as possible after working out; within 30 minutes) This is a great 3:1 carbohydrate to whey protein ratio. I can tell a difference in how I feel the next day when I use this. You can get this at most running stores or online: http://www.hammernutrition.com/products/recoverite.rr.html Fish oil really helps blunt inflammation: I really like Max Muscles liquid peach mango fish oil. It taste good! No Joke! http://www.maxmusclestoreonline.com/essential_omega_peach_mango/ Go to a Max Muscle store near you! They will let you sample any of their products (including awesome fish oil) for free. I have a good relationship with the owner of the Max Muscle in the Pearl District. Tell her Michelle Hurn sent you. YES! THIS FIRST!! Questions? By Michelle Hurn R.D. L.D. High School State Champion, NCAA Division 1 Runner, 3 timeBoston Marathon Qualifier, and Local Super Hero email@example.com Work phone 503-494-2760 Go be AWESOME!