Nutrition and Exercise

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Nutrition and Exercise

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

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Nutrients

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

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Nutrition and Exercise

• Energy for movement comes from the food we eat.
• The three (4) sources of energy are
• Carbohydrates (4.5 Kcals per gram)
• Fats (9.0 Kcals per gram)
• Proteins (4.2-4.5 Kcals per gram)
• Alcohol (7.0 Kcals per gram)

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Fat and alcohol
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Nutrition and Exercise

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

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Key Points

• CHO - maintain blood glucose levels and restore
  muscle glycogen.
• 6 to 10 g/kg/d
• Affected by energy expenditure, sport, sex, and
  environmental conditions.

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Nutrition and Exercise

• Fat 20-25
• Major fuel source for endurance activity
• Essential component of cell membranes and nerve
  fibers.
• Insulation.
• Shock absorption
• Hormone production
• Fat soluble vitamins

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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)

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Fat Recommendations

• 20-30 of total calories
• 1/3 saturated
• 1/3 unsaturated
• 1/3 polyunsaturated

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Key Points

• Fat - provides energy, fat-soluble vitamins, and
  essential fatty acids.
• No need to restrict below 15
• No benefit to higher fat diets

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Nutrition and Exercise

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

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Nutrition and Exercise

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

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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

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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

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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

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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.

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Key Points

• Protein
• Met through diet.
• No supplements needed.

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Energy Balance Equation
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Food Guide Pyramid

• Key Points (2004)
• At least 3 one-ounce servings of whole grains
  each day (instead of refined sugars and white
  bread)
• Whole grains contain more fiber which has been
  shown to reduce the risk of heart disease and
  diabetes
• Increase daily intake of fruits and vegetables,
  whole grains, and nonfat or low fat milk and milk
  products

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New Food Guide Pyramid
www.mypyramid.gov
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Vitamins

• Fat Soluble
• A D E K
• Water Soluble
• B Complex
• C

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Vitamins

• Essential in small quantities for
• growth,
• maintenance
• and reproduction.

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Vitamins

• Have the potential for toxicity when taken at
  extremely high doses over a long time.

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Vitamins

• The government has determined recommended daily
  allowances (RDAs) for various vitamins and
  minerals.

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Vitamin A (beta carotene)

• Growth and repair of tissues
• Helps maintain soft skin
• Helps protect mucous membranes of mouth, nose,
  throat and lungs, thereby reducing susceptibility
  to infections protects against air pollutants
• Counteracts weak eyesight
• Aids in bone and teeth formation.

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Vitamin A (beta carotene)

• Recent medical research shows that foods rich in
  beta carotene may help reduce the risk of lung
  cancer and certain oral cancers.

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Vitamin A (beta carotene)

• RDA
• 900 micrograms for men
• 700 micrograms for women
• Found in carrots and other dark-colored
  vegetables and fruits.
• Upper limit 3000 micrograms

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Vitamin B-1 (thiamine)

• Reported to play a key role in the body's
  metabolic cycle for generating energy
• Aids in the digestion of CHO
• Essential for normal functioning of the nervous
  system, muscles and heart
• Stabilizes appetite
• Promotes growth and muscle tone.
• RDA 1.5 mg

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Vitamin B-2 (Riboflavin)

• Apparently is necessary for CHO, fat and protein
  metabolism
• Aids in the formation of antibodies and red blood
  cells
• Maintains cell respiration
• Helps maintain good vision, skin, nails and hair
  alleviates eye fatigue.
• RDA 1.7 mg

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Niacin (Nicotinic Acid, Vitamin B-3)

• Helps improve circulation and reduce the
  cholesterol level in the blood
• Maintain a healthy nervous system
• Helps to metabolize protein, sugar and fat
  reduces high blood pressure
• Increases energy through proper use of food
• Helps maintain healthy skin, tongue and digestive
  system.
• RDA 20 mg

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Vitamin B-6 (Pyridoxine)

• Apparently necessary for the synthesis and
  breakdown of amino acids, the building blocks of
  protein aids in fat and CHO metabolism
• Aids in the formation of antibodies
• Maintains the central nervous system

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Vitamin B-6 (Pyridoxine)

• Helps remove excess fluid of premenstrual women
• Promotes healthy skin reduces muscle spasms, leg
  cramps, hand numbness, nausea and stiffness of
  hands
• Helps maintain a proper balance of sodium and
  phosphorous in the body.
• RDA 2 mg.

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Vitamin B-12 (Cyanocobalamine)

• Assists in forming and regenerating red blood
  cells, thus helping prevent anemia
• Necessary for CHO, fat, and protein metabolism
• Maintains a healthy nervous system
• Promotes growth in children
• Increases energy and helps calcium absorption.

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Vitamin B-12 (Cyanocobalamine)

• RDA
• 2.4 micrograms, the amount in 3 ounces of beef.
• Many people over 50 lose the ability to absorb
  B12 from natural food sources and so should
  consider fortified foods like cereals, or a
  supplement.

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Vitamin B-5 (Pantothenic Acid)

• Participates in the release of energy from CHO,
  fats, and protein
• Improves the body's resistance to stress
• Helps in cell building and the development of the
  central nervous system
• Helps adrenal glands
• Fights infections by building antibodies.
• RDA 10 mg.

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Biotin

• Helps in the use of fats, CHO, protein, folic
  acid, Pantothenic acid and vitamin B-12
• Promotes healthy hair.
• RDA 0.3 mg

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Folic acid

• Reported to be necessary for DNA and RNA
  synthesis, which is needed for the growth and
  reproduction of all body cells
• Essential to the formation of red blood cells by
  its action on the bone marrow
• Aids in amino acid metabolism.

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Folic acid

• RDA 400 micrograms
• Found in spinach, orange juice and fortified
  foods.
• In the first days of pregnancy, women are advised
  to take a supplement to prevent birth defects.
• Upper limit 1 mg, more can cause nerve damage

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Vitamin C (Ascorbic acid)

• Essential for healthy teeth, gums and bones
  helps heal wounds, scar tissue and fractures
• Prevents scurvy
• Builds resistance to infection
• May aid in the treatment and prevention of the
  common cold
• Gives strength to blood vessels
• Aids in the absorption of iron.

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Vitamin C (Ascorbic acid)

• Vitamin C is required for the synthesis of
  collagen, the intercellular "cement" that holds
  tissues together.
• It is also a major antioxidant nutrient,
  preventing the conversion of nitrates from
  tobacco smoke, smog, and some meats into
  cancer-causing substances.

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Vitamin C (Ascorbic acid)

• RDA 75 mg for women and 90 for men
• Eight ounces of orange juice yields a days
  supply.
• Smokers need 35 mg more.
• Upper limit 2,000 mg
• More can cause diarrhea.

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Vitamin D

• Reported to improve the absorption and use of
  calcium and phosphorous
• Is required for bone and teeth formation
• And helps maintain a stable nervous system and
  normal heart action.

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Vitamin D

• RDA 200 IU. For most people
• 400 IU for people ages 51-70.
• Found in fortified milk.

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Vitamin E

• Protects against cellular aging due to oxidation
  
• Supplies oxygen to the blood, which is then
  carried to the heart and other organs, thus
  alleviating fatigue
• Aids in bringing nourishment to cells

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Vitamin E

• Strengthens the capillary walls and prevents red
  blood cells from destructive poisons
• Prevents and dissolves blood clots.
• Has been used by some doctors to help in
  preventing sterility, muscular dystrophy, calcium
  deposits in blood walls, and heart conditions.

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Vitamin E

• RDA 15 mg
• Upper limit 1,000 mg
• Higher levels risk uncontrolled bleeding

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Vitamin K

• RDA 120 micrograms for men, 90 for women.
• Found in green leafy vegetables.

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Free Radicals and Antioxidants

• Free-radical generation increases after acute
  exercise and has been theorized to coincide with
  oxidative tissue damage.
• Consuming antioxidants, such as vitamin E and
  b-carotene, serves to trap free radicals,
  preventing them from interfering with cellular
  function.

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Minerals

• Calcium
• Phosphorus
• Magnesium
• Iron
• Potassium
• Sodium

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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.

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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.

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Minerals

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

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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.
• Thirst.

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Key Points

• Dehydration decreases exercise performance.
• 2 hrs. prior - 400 to 600 ml (14 to 22 oz)
• During - 150 to 350 ml (6 to 12 oz) every 15 to
  20 minutes
• After - 450 - 675 ml (16 to 24 oz) for every 1/2
  kg (1 lb) of body wt lost.

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Dieting

• Starvation diets will cause weight loss.
• However, they also cause physiologic dysfunction
  and potentially death.
• In addition to fat loss, you lose muscle mass,
  bone mass, and water volume.

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Yo-Yo Dieting

• The more you diet, the fatter you become.
• When you lose, you lose muscle, fat, water, and
  bone.
• When you return to your normal lifestyle, you add
  on fat and water, but unless you increase
  activity levels drastically, you dont add bone
  or muscle mass.

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Fad Diets

• Why are they so popular?
• They give the false impression that you can eat
  what you like, in the quantities that you want,
  without having to exercise, and still lose
  weight.
• Very seductive message.

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• See ACSM Position Stand