April 21st, 2013 | 
Author: What and when you eat makes a big difference in the quality of your workout, recovery and muscle growth.
What should you eat before you workout?
Eat a carbohydrate-protein combo snack before exercise and you’ll provide fuel for a stronger workout. You can have a snack size portion of the easy to prepare carb-protein recovery meals listed below.
Adding a cup of caffeine doesn’t hurt either. Caffeine mobilizes fatty acids for use as fuel during your workout (and spares valuable glycogen) and it lessens the perception of how difficult the workout is.
What should you eat and drink during exercise?
During exercise the primary goal for nutrient intake is to replace fluid losses. For most exercisers that simply means drinking water during their workout. For those endurance athletes participating in difficult events lasting more than ninety minutes they need carbohydrates at 30-60 grams per hour for maintenance of blood glucose levels.
Why should you eat right after you workout?
There is a 30-minute post-exercise window of opportunity to optimally replace muscle glycogen, provide amino acids to repair and build muscles and ensure rapid recovery. Eat a carb-protein combination meal or snack as soon as tolerable after you exercise for optimal recovery.
Some easy to prepare carb-protein recovery meals include:
- Cereal and fruit with yogurt or milk
- Glass of nonfat chocolate milk
- Apple and peanut butter
- Fruit smoothie made with yogurt or milk
- Turkey sandwich with a piece of fruit
- Yogurt with berries and granola
- Bean soup with whole grain crackers and low fat cheese
- Oatmeal with milk, raisins, and slivered almonds
- Peanut butter and banana sandwich
- Scrambled or poached eggs on wholegrain toast
- Fresh fruit and wholegrain toast with baked beans
- Porridge, raisins and milk topped with seeds
- Potato, chicken breast and salad
- Chili
How much protein should you eat to build muscles?
The ACSM Position Stand on Nutrition for Athletes: their recommendation is daily protein intake of .5 g per pound body weight for endurance athletes and 0.75 g/lb body weight for strength athletes.
For those near their optimal body composition, don’t restrict calories while building muscles. With inadequate fuel, you’ll use protein for energy (calories), not for building muscles. That being said, for those who are not bodybuilders but who are working out to lose weight, your dietitian will help you calculate the correct amount of protein and caloric intake so that you will be able to gain muscle and lose fat simultaneously.
Does your exercise program and diet contain the components for optimal health? Take this quiz then see the answers and explanations below to see how well you did.
If you don’t know some of the answers, your doctor or Maria can help you find out. Any positive progress on these proven measures will lead to better health outcomes. The payoff is that with even modest improvements in health, the benefit of a longer, healthier life free of disease is real.
For personal specific action steps to improve these measures contact Maria Faires, RD
Are you getting the recommended amount and type of exercise for optimal health benefits?
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How many minutes of moderate or vigorous intensity aerobic exercise do you get per week? _______ |
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How many muscle-strengthening activities do you do that involve all major muscle groups? _______ |
How many of these components of a healthy diet consistent with current American Heart Association guidelines do you have?
| Do you eat 4.5 cups of fruits and vegetables daily? | No | Yes | Don’t know |
| Do you eat at least two 3.5-ounce servings of fish per week? | No | Yes | Don’t know |
| Do you eat at least three 1-ounce servings of fiber-rich whole grains daily? | No | Yes | Don’t know |
| Do you eat less than 1,500 mg of sodium daily? | No | Yes | Don’t know |
| Do you drink no more than 450 calories (36 oz) a week of sugar-sweetened beverages? | No | Yes | Don’t know |
| Do you eat at least 4 servings of nuts, legumes and seeds per week? | No | Yes | Don’t know |
| Do you eat less than 7% of your total calorie intake from saturated fat? | No | Yes | Don’t know |
| Do you eat no more than 2 servings of processed meats a week? | No | Yes | Don’t know |
Do you have ideal cardiovascular health?
The American Heart Association estimates that only 5% of Americans meet criteria for ideal cardiovascular health. Ideal cardiovascular health for adults is defined by the presence of these seven health measures. Take this quiz and see how many you have.
| BMI <25 kg/m2 | No | Yes | Don’t know |
| Never smoked or quit | No | Yes | Don’t know |
| Physical activity for at least 150 minutes per week moderate or 75 minutes per week vigorous | No | Yes | Don’t know |
| Total cholesterol <200 mg/dL or<170 children and adolescents | No | Yes | Don’t know |
| Blood pressure <120/80 mm Hg; or 90th percentile for children and adolescents | No | Yes | Don’t know |
| Fasting blood glucose <100 mg/dL. | No | Yes | Don’t know |
| Healthy Diet score: Four to five of the key components of a healthy diet consistent with current American Heart Association guideline recommendations above | No | Yes | Don’t know |
ANSWERS AND EXPLANATIONS
Q: How many minutes of moderate or vigorous intensity aerobic exercise do you get per week?
A: For substantial health benefits, adults should do at least 150 minutes (2 hours and 30 minutes) a week of moderate-intensity, or 75 minutes (1 hour and 15 minutes) a week of vigorous-intensity aerobic physical activity, or an equivalent combination of moderate- and vigorous intensity aerobic activity. Aerobic activity should be performed in episodes of at least 10 minutes, and preferably, it should be spread throughout the week.
For additional and more extensive health benefits, adults should increase their aerobic physical activity to 300 minutes (5 hours) a week of moderate intensity, or 150 minutes a week of vigorous intensity aerobic physical activity, or an equivalent combination of moderate- and vigorous-intensity activity. Additional health benefits are gained by engaging in physical activity beyond this amount.
Moderate Intensity Exercise
A moderate level of activity noticeably increases your heart rate and breathing rate. You may sweat, but you are still able to carry on a conversation. You can talk, but you can’t sing.
Kinds of Moderate Intensity Exercise:
Ballroom and line dancing
Biking on level ground or with few hills
Canoeing
General gardening (raking, trimming shrubs)
Sports where you catch and throw (baseball, softball, volleyball)
Tennis (doubles)
Using hand cyclers—also called ergometers
Walking briskly — walking at more than 100 steps per minute on level terrain
Water aerobics
Easy jogging
Slow swimming
Vigorous Intensity Exercise
A vigorous level of activity noticeably increases your heart rate and breathing rate. You sweat. You can only say a few words without stopping to catch your breath.
Kinds of Vigorous Intensity Exercise:
Aerobic dance
Basketball
Fast dancing
Jumping rope
Martial arts (such as karate)
Race walking, jogging, or running
Riding a bike on hills or riding faster
Soccer
Swimming fast or swimming laps
Tennis (singles)
Biking faster than 10 miles per hour
Heavy gardening (digging, hoeing)
Hiking uphill
Sports with a lot of running (basketball, hockey, soccer)
Tennis (singles)
Q: How many muscle-strengthening activities do you do that involve all major muscle groups?
A: Adults should also do muscle-strengthening activities that are moderate or high intensity and involve all major muscle groups on 2 or more days a week, as these activities provide additional health benefits.
Q: How many cups of fruits and vegetables do you eat daily?
A: Most people should aim at least 4½ cups of vegetables and fruits a day. Sorry; potatoes don’t count. Eat for a variety of kinds and colors of produce, to give your body the mix of nutrients it needs. Best ones? Dark leafy greens, tomatoes, and anything rich yellow, orange, or red color. Men should eat tomatoes at least once per week.
There are many health benefits from eating a diet rich in vegetables and fruits: Lower blood pressure; reduced risk of heart disease, stroke, and probably some cancers; lower risk of eye and digestive problems; and the fiber helps keep appetite in check.
Q: How many ounces of fish do you eat per week?
A: At least two 3.5 ounces servings a week. Fish is high in protein, vitamins, minerals, and some fish is rich in omega 3 fatty acids. Eating fish regularly lessens your chance of getting heart disease, and might help other medical conditions too. Fish that contain high levels of omega-3 fatty acids include mackerel, Atlantic salmon (canned salmon too), canned tuna, herrings and sardines.
Q: How many 1-ounce servings of fiber-rich whole grains do you eat daily?
A: Three for women and five for men1-ounce equivalent servings a day. Eating grains, especially whole grains, provides health benefits. People who eat whole grains as part of a healthy diet have a reduced risk of some chronic diseases. Grains provide many nutrients that are vital for the health and maintenance of our bodies.
Consuming foods rich in fiber, such as whole grains, as part of a healthy diet, reduces the risk of coronary heart disease, may reduce constipation. may help with weight management by providing a full feeling, eating grains fortified with folate before and during pregnancy helps prevent neural tube defects during fetal development.
Q: Any idea of how many grams of sodium you eat daily?
A: Less than 1500 milligrams a day. People consuming diets of 1,500 mg of sodium have blood pressure lowering benefits as well as other cardiovascular benefits.
Persistent high blood pressure can lead to serious problems such as:
- Arteriosclerosis and atherosclerosis
- Aneurysm
- Coronary artery disease
- Enlarged left heart
- Heart failure
- Transient ischemic attack (TIA)
- Stroke
- Dementia
- Mild cognitive impairment
- Kidney failure, Kidney scarring, Kidney artery aneurysm
Q: How many calories of sugar-sweetened beverages do you consume per week?
A: No more than 450 calories-worth a week. High consumption of beverages with added sugars has been associated with consumption of greater calories and weight gain. People tend not to compensate as well for calories consumed in liquid form when compared to calories consumed as solid foods. Because calories consumed as beverages may not be as satiating, we tend to over consume beverages.
Q: How many servings of nuts, legumes and seeds do you eat per week?
A: At least 4 servings a week. Meat and dairy are filled with saturated fats. Vegetarianism may not be right for everyone, but increasing non-animal based products in the diet does have its benefits. For those wanting to make a few healthy changes, legumes, nuts and seeds will be good choices in place of the meat and diary that is the usual source of most peoples’ protein.
Q: What percentage of your total calorie intake is from saturated fat?
A: Less than 7% of total calorie intake. Reducing saturated fat is the foundation of a heart healthy diet. A diet high in saturated fat is known to raise blood cholesterol and your risk of developing heart disease.
Animal foods are generally high in saturated fats. Meat, milk, eggs, cheese, and butter. Plant foods are generally low in total fat, making them low in saturated fat. Some plant foods, like nuts, seeds, avocado and coconut, are higher in total fat. Although these plant foods have some saturated fat, they are higher in the healthier, unsaturated fat.
Diet Goal for Saturated Fat per Day
- If you need 1,600 calories per day, that means 13 grams of saturated fat or less per day
- If you need 2,000 calories per day, that means 15 grams of saturated fat or less per day
- If you need 2,500 calories per day, that means 20 grams of saturated fat or less per day
Here is the saturated fat content of some common foods:
- McDonald’s Quarter Pounder Hamburger - 14 grams
- Cheese (such as cheddar or American), 1 ounce – 4-6 grams
- Butter, 1 tablespoon – 7 grams
- 1 large egg – 2 grams
- Ribeye Steak, 6 oz – 4 grams
- Coconut Milk, 1 tablespoon – 3 grams
- Olive Oil, 1 tablespoon – 2 grams
Q: How many servings of processed meats do you eat a week?
A: No more than 2 servings a week. Eating processed red meat — such as hot dogs, bacon, sausage, and cold cuts — is linked to increased risks of heart disease, cancer and diabetes.
And processed meats contained, on average, about four times more sodium and 50% more nitrate preservatives than unprocessed meats.
Health Benefits of Omega-3 Fatty Acids
Omega-3 fatty acids are associated with many health benefits. New studies are identifying potential benefits for a wide range of conditions including cancer, hypertension, cardiovascular disease, high triglycerides, anxiety and depression, bipolar disorder, eczema, asthma, osteoporosis, cognitive function and Alzheimer’s, diabetes and metabolic syndrome, inflammatory bowel disease, and autoimmune diseases such as lupus and rheumatoid arthritis.
The reason omega-3s can provide all these benefits? In large enough amounts omega-3′s reduce the inflammatory process that leads to many chronic conditions such as obesity, diabetes, cardiovascular disease and aging.
Because of these health benefits, there is general agreement amongst health professionals, that individuals should consume more omega-3. We need omega-3 fatty acids for many normal body functions, such as controlling blood clotting and constructing cell membranes in the brain, and since our bodies cannot make omega-3 fats, we must get them through food and/or supplementation.
Before taking omega-3 supplements check with your doctor if you have diabetes, are at risk of bleeding or on aspirin, chemotherapy drugs or blood pressure medicine. Also, don’t take the supplements if you have an implanted defibrillator. Omega-3 supplements may contain shellfish. So do not take if you have an allergy to clams, scallops, shrimp, lobster, crayfish, crab, oyster, mussels, others. And, before having any laboratory test, tell your doctor and the lab staff that you are taking omega-3 supplements.
Types of Omega-3 Fatty Acids
Not all omega-3s are the same. The three main forms are eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA), and alpha-linolenic acid (ALA).
The most beneficial forms of omega-3s are DHA and EPA. DHA and EPA come from animal sources: salmon, mackerel, herring, lake trout, sardines and albacore tuna. DHA and EPA are more potent and beneficial to health than ALA. Though beneficial, ALA omega-3 fatty acids have less potent health benefits than EPA and DHA. ALA omega-3s comes from plant sources. The richest sources of ALA are seeds (chia seeds, flaxseeds, flaxseed oil, hempseeds, hempseed oil) and walnuts. Other good sources are soy, phytoplankton and algae, black currant seeds, soybean oil, and canola oil and to a lesser degree, leafy green vegetables.
DHA and EPA are the forms most easily used by the body. The body can convert plant source ALA to EPA and DHA but the process is extremely slow and inefficient. Omega-3s from ALA-rich plant sources can be converted in limited amount (anywhere from 1%- 10%) by the body into primarily EPA and DHA. And if the diet is too high in omega-6 fatty acids (as in the typical American diet) this conversion is even less (about 50% less) because they compete with omega 3′s for certain enzymes as they are metabolized.
If you are healthy, the standard advice is to eat fatty fish twice a week. A serving is 3.5 ounces cooked, or about ¾ cup of flaked fish, says the American Heart Association. But if you don’t eat this much fish, you might want to consider taking an omega-3 supplement, especially if you have heart disease or high triglycerides.
Fish from wild, deep-water ocean fish supplies more omega-3 fatty acid than fish raised in fish farms. If you are concerned about the mercury levels, smaller fish contain less mercury than larger fish.
If you have heart disease, the American Heart Association recommends 1 gram (1,000 milligrams) a day of EPA and DHA from fatty fish and/or fish oil supplements. For people with elevated triglycerides, it is advised to get 2 to 4 grams of EPA and DHA a day from supplements.
How Do You Select the Best Omega-3?
When purchasing an omega-3 supplement it is important to note the amount of EPA and DHA, not necessarily “Omega 3” or “Fish oil”. If the ingredient label simply says “fish oil concentrate” or “omega-3 fatty acids”, that isn’t good enough. Look for the total amount of EPA and DHA on the label. These levels should be clearly stated on the label. If the label says, for example, “1000 mg of omega-3” then you have little idea how much DHA and EPA this contains since other fats will make up some of this 1000 mg. “1000 mg of fish oil” does not necessarily mean 1000 mg of Omega 3 fatty acids or 1000 mg EPA and DHA. Remember, it’s most important to know how much EPA and DHA.
Choose a supplement that has relatively high amounts of EPA and DHA per capsule to negate the need to take several pills. Some capsules are more concentrated than others. As an example, the label may say 1,000 milligrams of “fish oil concentrate per capsule”, but the small print may show only 300 milligrams of EPA and DHA per capsule. That would mean you need to take three capsules to get about 1000 mg gram day. It would be better to find a product that provides 1000 mg of EPA and DHA in only two capsules.
Don’t purchase a supplement with an “omega oil blend” (e.g., 3-6-9). You won’t be getting enough of the omega-3s DHA and EPA because the product also contains omega-6 and opmega-9s. Here is a sample label: “Each serving may also provide the following naturally occurring amounts of polyunsaturated fats and monounsaturated fats: Omega-3 oils: Alpha Linoleic Acid (ALA) 900 mg Omega-6 oils: Linoleic Acid and Gamma Linoleic Acid (GLA) 530 mg Omega-9 oils: Oleic Acid 350 mg.” Note that in this product the omega-3 is in the form of ALA which is hard for the body to convert to DHA and EPA.
If you are purchasing a liquid fish oil supplement, look for added antioxidants on the label. The addition of antioxidants such as vitamin E is very important as they can help prevent the oil from being oxidized and damaged by free radicals once the bottle is opened. Specifically, look for alpha-tocopherol because it prevents oxidation better than tocopherol acetate. Oxidation appears not a problem for capsules.
Purity is very important, especially for pregnant and lactating women. Choose a supplement that indicates that contaminants such as mercury and PCBs have been tested for and removed.
Like all over-the-counter dietary supplements, omega-3 capsules are unregulated, so you don’t really know what you are getting.
To help you in selecting the best omega-3 supplement, I have some sample labels from actual products and have commented on each one.
Supplement Facts
1 capsule
Water (including DHA/EPA) 300 mg
Maria’s comments: This doesn’t say exactly how much DHA or how much EPA.
Supplement Facts
1 capsule
Fish Oil Concentrate 2400 mg
Omega 3 Fatty Acids DHA and Other Omega 720 mg
Maria’s comments: This doesn’t say how much of the total omega-3 are contributed by DHA or EPA. And we don’t know how much is from the “other Omega-3”.
Supplement Facts
1 soft gel
Omega 3 Fish Oil 1000 mg
EPA 180 mg
DHA 120 mg
Maria’s comments: There is only 180 mg EPA and 120 mg DHA= 300 mg total per softgel. You would have to take 3 softgels to almost reach the 1000 mg recommendation.
| Supplement Facts |
| Serving size 2 capsules
Total Omega 3s 1280 mg EPA 650 mg DHA 450 mg Other Omega 3s 180 mg Oleic Acid (Omega 9) 56 mg |
Maria’s comments: This clearly states how much EPA and DHA is in 2 softgels. 650 mg + 450 = 1100 mg. And in a 3:2 ratio that is considered optimal.
| Supplement Facts
Serving size 1 capsule Fish Oil concentrate 2400 mg Omega 3 60 mg Omega 3 240 mg |
Maria’s comments: Look at this sneaky label. 2400 mg fish oil concentrate, 360 mg and 240 mg of omega-3. But from EPA, DHA or ALA?
Supplement Facts
1 capsule
Omega 3 Fatty Acids 600 mg
EPA 300 mg
DHA 200 mg
Other Omega 3 100 mg
Maria’s comments: Per softgel there is 300 mg EPA and 200 mg DHA= 500 mg. And in a 3:2 ratio. You could take 2 softgels and get the recommended 1000 mg.
For more information on Omega-3 fatty acids, health benefits and research studies:
Linus Pauling Institute at Oregon State http://lpi.oregonstate.edu/infocenter/othernuts/omega3fa/ National
Center for Complementary and Alternative Medicine (NCCAM) http://nccam.nih.gov/health/omega3/introduction.htm
The Office of Dietary Supplements National Institutes of Health http://ods.od.nih.gov/factsheets/Omega3FattyAcidsandHealth-HealthProfessional/
References
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Kusbak R, Drapeau C, van Cott E, Winter H. Blue-green algaaphanizomenon flos-aquae as a source of dietary polyunsaturated fatty acids and a hypocholesterolemic agent. Presented at: Annual Meeting of the American Chemical Society; March 21-25, 1999; Anaheim, Calif.
U.S. Department of Agriculture Agricultural Research Service. USDA national nutrient database for standard reference, release 21.2008. Available at: http://www.nal.usda.gov/fnic/foodcomp/search. Accessed November 2009.
Sanders T, Lewis F. Review of nutritional attributes of good oil (cold pressed hemp seed oil). King’s College London Nutritional Sciences Division. 2008. Available at: http://www.goodwebsite.co.uk/kingsreport.pdf.
Leaf A. Prevention of sudden cardiac death by n-3 polyunsaturated fatty acids. J Cardiovasc Med. (Hagerstown). 2007; 8 Suppl 1:S27-29.
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Leitzmann MF, Stampfer MJ, Michaud DS, et al. Dietary intake of n-3 and n-6 fatty acids and the risk of prostate cancer. Am J Clin Nutr. 2004; 80:204-16.
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Posted in Brain Health, General, Omega-3 Fatty Acids, Supplements | 
Tags: ALA, DHA, EPA, Fish Oil, Omega-3 Fatty Acids, Supplements | 
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