Nutrition and Exercise

1
Nutrition and Exercise

• Where do we get the energy for movement?
• What should we eat to insure optimal performance?

2
Nutrients

• CHO
• Fat
• Protein
• Water
• Vitamins
• Minerals

3
Nutrition and Exercise

• Energy for movement comes from the food we eat.
• The three sources of energy are
• Carbohydrates
• Fats
• Proteins

4
Nutrition and Exercise

• General Recommendations
• CHO 55-65
• CNS
• Primary fuel source
• Only anaerobic fuel source
• Required for fat metabolism
• Regulates protein metabolism

5
Nutrition and Exercise

• Fat 20-30
• Major fuel source for endurance activity
• Essential component of cell membranes and nerve
  fibers.
• Insulation.
• Shock absorption
• Hormone production
• Fat soluble vitamins

6
Nutrition and Exercise

• Fat
• High in kcal per weight
• Low fat lt20
• Read labels - for something to be low fat, there
  should be no more than 1 gram of fat for every 50
  kcals.
• 100 kcals 2 g fat 18 fat (9 kcals per gram
  of fat)

7
Nutrition and Exercise

• Protein 10-15
• Growth and maintenance of lean tissue
• Repair of damaged tissue
• Fuel source during starvation
• Hormone production
• Immune function

8
Nutrition and Exercise

• Do we need to consume large amounts of protein if
  we exercise and wish to increase muscle mass?

9
Nutrition and Exercise

• Recommended Levels of Protein Consumption
• RDA Sedentary Endurance Strength
• g/kg/day 0.8 1.2 - 1.4 1.4 - 2.0

10
Nutrition and Exercise

• No valid evidence exists supporting the notion
  that protein intake exceeding 1.8 - 2.0 will
  provide additional advantage
• International Journal of Sports Nutrition

11
Nutrition and Exercise

• The recommended levels may be reached within the
  total protein percentage recommendations of
  10-15 of all calories consumed daily
• International Journal of Sports Nutrition

12
Nutrition and Exercise

• Example
• 220 lbs male 100 kg
• excessive intake 2.0 (g/kg/day)
• daily need 200 grams
• typical consumption 6000 kcals
• 10-15 of 6000 kcal 600 -900 kcal of protein
• divided by 4 kcals per gram
• 150-250 grams of protein.

13
Vitamins

• See Table 14.4, p 462 in text.
• Fat Soluble
• A D E K
• Water Soluble
• B Complex
• C

14
Free Radicals and Antioxidants

• Research has shown that free-radical generation
  increases after acute exercise, which has been
  theorized to coincide with oxidative tissue
  damage.
• The dietary intake of antioxidants, such as
  vitamin E and b-carotene, serve to directly trap
  free radicals, preventing them from interfering
  with cellular function.

15
Minerals

• See Table 14.5, p. 465 in text
• Calcium
• Phosphorus
• Magnesium
• Iron
• Potassium
• Sodium

16
Minerals

• Calcium
• RDA for most adults 1000 mg
• For teenagers 1300 mg
• For those over 50 1200 mg
• Highest food sources are dairy and
  calcium-fortified orange juice.

17
Minerals

• Iron
• RDA 8 mg for men and postmenopausal women
• 18 mg for pre-menopausal women
• 27 mg for pregnant women
• Upper limit 45 mg or stomach upset may occur.

18
Minerals

• Zinc
• RDA 11 mg for men, 8 mg for women.
• Upper limit 40 mg
• More can block absorption of another vital
  nutrient copper.

19
Water

• Extremely important for life and especially
  before, during, and after exercise.
• Should take in about 2.5 liters per day.
• Dehydration is one of the major limiting factors
  during exercise performance.
• See Table 14.7, p 471.
• Thirst.