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Brief Synopsis of Discussion at the Running Room - January 30th, 2012 Nutrition for the Active Lifestyle Hydration • 8 cups of water per day is a MYTH • drinking to thirst is a better indicator of hydration status • drink 500 ml 1 hour prior to activity Carbohydrates: 55-60%, 4 Calories per gram • Fibre • 30-40 grams of fibre per day is a good target • helps regulate blood sugar, lowers cholesterol, and keeps you ʻregularʼ • there is an increased need for water with an increased fibre intake • whole grain products are good sources Starch • • great source of energy during sustained activity • best consumed 2-3 hours prior to activity • Sugars • good source of quick energy if blood sugar drops • fruits are obviously much better sources than candy Protein: 10-15%, 4 Calories per gram • important for recovery (ex. 500 ml chocolate milk after activity) • most people think they need more than they actually do Fats: 30%, 9 Calories per gram • Saturated (10%) • contribute to cardiovascular disease • found in animal products • choose low-fat dairy and lean cuts of meat Monounsaturated (10%) • • helps protect against cardiovascular disease • extra virgin olive oil is excellent source • Polyunsaturated (10)% • possess anti-inflammatory properties • fish is an excellent source Sodium • consume no more than 2500 mg per day from all sources • 2500 mg of sodium is equal to approximately 1 teaspoon of table salt Overall • Dr. Mark HATES low carb diets and artificial products • if itʼs never been alive - donʼt eat it (most of the time) • eat for fuel, not for pleasure (most of the time) • #1 should be clear or slightly straw coloured...#2 should be soft, shapely & regular Dr. Mark Rocca, DC, RCCSS(C) Resident, ART
