Review Nutrients

1
Review Nutrients

• 6 classes
• Water
• Carbohydrate
• Protein
• Fat
• Minerals
• Vitamins

2
Carbohydrates

• Common and abundant forms are sugars, fibres, and
  starches.
• 45-60 of daily diet depending on activity
  levels.
• Carbohydrates are essential for a healthy
  metabolism
• Stored in liver and in muscles as glycogen
• Need between 5 6 g CHO/kg body weight per day
• Endurance athletes- need up to 10 g CHO/kg per
  day

3

• The Best Muscle Fuel is Carbohydrates
• Simple Carbohydrates
• naturally occurring in fruits, milk juices
• also occurs in foods like chocolate, candy, soft
  drinks.
• Complex Carbohydrates
• starches in whole wheat bread, brown rice, bran,
  cereal, oatmeal other grains
• We store carbs in our muscle in a form of sugar
  called glycogen for energy
• When stores are depleted exhaustion
• Eat high carb foods on a daily basis to train
  harder and perform better

4
Protein

• Required amount is 0.8 g/kg body weight or if
  very active 1.2 g to 1.7 g/kg body weight
• High quality protein found in foods from animal
  origin (eggs, meats, fish, poultry and dairy
  products)
• Protein lacking one or more essential amino acids
  are called incomplete (grains, beans, vegetables)
• Excess protein may contribute to dehydration
• Known foremost for muscle repair

5
Fats

• Essential Fats include Omega 3 and Omega 6 fatty
  acids
• Decrease/eliminate saturated (lt10) and trans
  fats (animal fat, take out)
• Fat is necessary for hormone regulation,
  insulation, cushioning, protection and a carrier
  for vitamins (A D E K)

6
Energy Output Estimator

• Males
• 2,500 kcal - desk job, ½ hour walk
• 3,000 kcal - standing walking 8 hr
• 3,500 kcal - 7 hr operating heavy equipment
• 4,000 kcal - 4 hr training
• Running, weights, soccer
• Females
• 2,000 kcal - desk job, ½ hour walk
• 2,500 kcal - standing walking 8 hr
• 3,500 kcal - 4 hr training
• Running, weights, soccer

7
Eat for Your Energy Needs
8
Daily Energy Balance

• Breakfast
• Work snack
• Lunch
• Work (pre-exercise food snack)
• Travel to training
• Training
• Travel home (recovery food)
• Dinner

9
Military Daily Energy Balance

• Snack
• Training
• Breakfast
• Work snack
• Lunch
• Work (pre-exercise food snack)
• Training
• Travel home (recovery food)
• Dinner

10
Fuel before exercise

• Usual foods
• A meal
• Rice, vegetables, meat, milk
• Pasta, vegetable sauce, chicken, juice
• Snack
• Juice, bagel or muffin
• Fluid, Carbohydrate
• Easily digested
• Timing 4 hours or 2 hours

11
Plan a snack 2 hrs before exercise

• What fluid would you choose?
• Which are carbohydrate foods?
• Would you include protein?
• Is your snack low in fat?
• What foods cause gas, indigestion?
• How much food?

12
Fluid

• Daily - well hydrated
• 2 liters daily?
• Dehydration of 2 body weight
• Thirst dulled by exercise
• 15-20 performance decline
• Urine amount and color

13
Fuel during exercise

• Fluid
• Carbohydrate
• Long training, rest breaks, between events
• Fluid or solid
• Portable juice, bagel, cereal bar
• Easy to eat banana, fruit
• Food safety wont spoil or freeze

14
Fluid and Exercise gt 1 hour

• Fluid
• 150-350 mL every 15 to 20 min
• Carbohydrate 4-8
• 40-80 g/litre
• Intake increases if
• Favorite flavor
• Sodium (salt)
• Easy access
• Chilled

15
Sport drinkor diluted juice with a pinch of
saltCheck the whole diet
16
Energy Drinks

• Sold to everyone everywhere
• They usually contain caffeine, taurine (an amino
  acid, one of the building blocks of protein) and
  glucuronolactone, a carbohydrate.
• Should not be confused with Sport Drinks
• Can lead to dehydration
• Problems with
• Over Consumption
• Mixed with Alcohol
• Normally sold as Health Products
• Can cause
• Electrolyte disturbances
• Nausea and vomiting
• Heart irregularities

17
Food or Bars

• Bread, bagels, sandwiches, fruit, juice, yogurt,
  fig bars
• Bars
• Carbohydrate
• Low fat 3 g fat/30 g bar
• Convenience - easy to carry wont spoil
• Taste, cost

18
Re-fuel after Exercise

• Fluid
• Carbohydrate
• Protein
• ASAP in 15 minutes (?)

• 2 fig bars, juice, yogurt
• Bagel, chocolate milk
• Granola bar, apple, milk
• Fruit smoothie low fat muffin

19
Timing

• Before exercise
• Fluid and carbohydrate
• Balanced meal (4 hours before)
• During
• Water activity less than 60 minutes
• Fluid and carbohydrate for longer
• After
• Fluid
• Carbohydrate and a little protein
• Especially for multi-training, multi-event days