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Nutrition and Exercise

Nutrition and Exercise. Where do we get the energy for movement? What should we eat to insure optimal performance?. Nutrients. CHO Fat Protein Water Vitamins Minerals. Nutrition and Exercise. Energy for movement comes from the food we eat. The three sources of energy are:

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Nutrition and Exercise

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  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 = <20% • 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.

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