Fitness and Sports Nutrition

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Fitness and Sports Nutrition
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Nutrition and Performance

• Fluid
• CHO
• Nutritious Diet
• Regular physical activity
• Heart function
• Fewer injuries
• Immune function
• Sleep habits
• Body composition

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Energy Fuel For Muscle

• ATP
• Chemical energy used by cells for muscle
  contractions
• Only a small amount is stored in resting cells
  (2-4 sec. of work)
• Other sources of energy are needed

Adenosine
Pi
Pi
Pi
High-energy bonds
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Glucose Metabolism

• Glucose
• 3-C compound 3-C compound
• 2 ATP 36 ATPs
• Lactic Acid CO2 H2O

anaerobic
aerobic
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Fat Fuel

• Majority of stored energy in the body
• Produces 120 ATP from a 16 carbon chain fatty
  acid
• Trained muscles have more/bigger mitochondria to
  utilize fat as fuel

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Fat Fuel

• The more fatty acids released into the
  bloodstream, the more fat will be used by the
  muscle
• As exercise time increases, fat becomes the main
  fuel (20 min into session)
• Not a major source of fuel for intense activity
• Requires more oxygen for aerobic breakdown (work
  in THR zone!)

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Protein--A Minor Fuel Source

• Provides 2-5 of energy needs during rest and
  low/moderate exercise
• Provides 10 of energy needs during endurance
  exercise
• Average diet provides ample amount of these amino
  acids
• Protein supplements are not needed

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Faster or Farther?
154 person Pace_________Kcal/min____total
time____ total kcal 10 mm 12.5 kcal/min 20
min 250 kcal 9mm 13.7 kcal/min 18 min 250
kcal
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Fat Burner Classes

• Low Intensity burns a greater percentage of FAT
  but higher intensity burns more TOTAL kcals. Goal
  is to burn more total kcals

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Food Energy Needs For Athletes

• Estimate needs by monitoring weight and body fat
• Desirable body fat for male athletes 5- 15
• Desirable body fat for female athletes 12-18
• If weight falls, increase intake
• If body fat increases, cut back in fat ( kcal)
  and maintain activity

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Carbohydrates

• Main fuel for many types of activity
• Heavy exercisers need to consume a diet moderate
  to high in CHO (60-70 of total kcal)
• Adhere to the Food Guide Pyramid
• For aerobic and endurance activity, recommend
  8-10 gm CHO/kg body weight

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CHO Loading

• A method of increasing CHO intake and decreasing
  exercise
• Beneficial for events lasting longer than an hour
• Diets high in CHO build up muscle glycogen stores
• Delay fatigue and improve endurance
• Water weight

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Method of CHO Loading
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Proteins

• Recommend 1.2 - 1.6 gm protein/kg body weight
• The higher value for individuals participating in
  endurance exercise
• Needs are easily met by a normal diet
• Protein supplements are not necessary

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Vitamins and Minerals

• Slightly higher needs for vitamin E and C
  (antioxidant properties)
• Thiamin, riboflavin, vitamin B-6, potassium,
  magnesium, iron, zinc, copper, and chromium needs
  may also be higher (role in metabolism or sweat)
• Extra vitamins and minerals needs might be met by
  diet, especially by increasing intake of fruits
  and vegetables

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Iron

• Deficiency will affect performance
• Iron is loss in sweat, urine, gastrointestinal
  blood, and for the production of red blood cells
• Foot-strike destruction of iron and red blood
  cells by runners
• Women at risk because of menstruation
• Focus on iron-rich foods

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Calcium

• Restriction of dairy products by women
• Comprises bone health
• Amenorrhea and affect on bone density
• Extra calcium does not compensate for amenorrhea
• Increase risk for osteoporosis and stress fracture

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Pre-Event Meal

• Prevent hunger and top off glycogen stores
• Consumed 2-4 hours prior to event
• Consist primarily of CHO (70-175 gm)
• Low fat (lt25 of energy intake)
• Little fiber (prevent bloating, gas)
• Moderate protein
• Avoid fatty, fried foods

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Recovery Meal

• Consumed within 30 min-1 hour after endurance
  event
• CHO rich (70-100 gm) to replace glycogen along
  with some protein
• Repeat CHO meal over the next 2 hour interval
• Adequate electrolytes

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Fluid Needs

• Average adult needs 1 ml/kcal of fluid per day
• 2qts and no more than 1 gallon!
• Athletes need this and more
• Fluids are needed to maintain bodys cooling
  system
• Avoid losing more than 3 of body weight during
  exercise
• During activity, water/fluid every 20 minutes
• Events lasting longer than 60 minutes will need
  sports drink
• Longer than 1.5 hrs will need goo and/or food

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Sports Drink

• Recommended for activity gt 60-90 minutes in
  duration
• Sweat, CHO, and electrolytes lost in events lt90
  minutes are easily replaced by diet
• For events gt 90 min. sports drink can help
  maintain blood glucose level and blood volume
• Drink every 20 minutes
• Most are too high in sugar, cut with water

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Heat Cramp

• A complication of heat exhaustion
• Large sweat losses from exercising
• Painful muscle contractions for 1-3 minutes at a
  time
• Ensure athlete has adequate salt and fluid intake
• Exercise moderately at first in the heat

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Heat Exhaustion

• A depletion of blood volume from fluid loss by
  the body
• Body heat is lost primarily through evaporation
  of sweat
• Increase body temperature
• Lead to dizziness, headache, muscle weakness
• Decrease endurance, strength, performance

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Heatstroke

• Internal body temperature reaches 105 F
• Nervous system damage
• Athletes should replace fluids and monitor weight
  change (fluid loss)
• Avoid exercising under hot, humid conditions

o
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Kcal Needs for Exercising

• BMR needs are wt/kg X (.9-1) X 24 hr/day
• 170 male who is 50 active
• 170/2.2 77.3 kg
• 77.3 kg X 1kcal/kg X 24 hr/day 1855 kcal/day
• Now calculate activity level needs
• 1855 X 1.5 2,783 kcals/day to maintain his
• body weight at that activity level