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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?. Nutrition and Exercise. CHO Fat Protein Water Vitamins Minerals. Nutrients. Energy for movement comes from the food we eat. The three (4) sources of energy are:

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Nutrition and Exercise

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  1. Key Questions: Where do we get the energy for movement? What should we eat to insure optimal performance and health? Nutrition and Exercise

  2. CHO Fat Protein Water Vitamins Minerals Nutrients

  3. 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) Nutrition and Exercise

  4. Fat and alcohol

  5. General Recommendations: • CHO 55-65% • CNS • Primary fuel source • Only anaerobic fuel source • Required for fat metabolism • Regulates protein metabolism Nutrition and Exercise

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

  7. 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 Nutrition and Exercise

  8. 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) Nutrition and Exercise

  9. 20-30% of total calories • 1/3 saturated • 1/3 unsaturated • 1/3 polyunsaturated Fat Recommendations

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

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

  12. Do we need to consume large amounts of protein if we exercise and wish to increase muscle mass? Nutrition and Exercise

  13. Recommended Levels of Protein Consumption RDA Sedentary Endurance Strength g/kg/day 0.8 1.2 - 1.4 1.4 - 2.0 Nutrition and Exercise

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

  15. “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 Nutrition and Exercise

  16. 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. Nutrition and Exercise

  17. Protein • Met through diet. • No supplements needed. Key Points

  18. Energy Balance Equation

  19. 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 Food Guide Pyramid

  20. New Food Guide Pyramid www.mypyramid.gov

  21. Fat Soluble • A D E K • Water Soluble • B Complex • C Vitamins

  22. Essential in small quantities for growth, maintenance and reproduction. Vitamins

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

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

  25. 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. Vitamin A (beta carotene)

  26. Recent medical research shows that foods rich in beta carotene may help reduce the risk of lung cancer and certain oral cancers. Vitamin A (beta carotene)

  27. RDA • 900 micrograms for men • 700 micrograms for women • Found in carrots and other dark-colored vegetables and fruits. • Upper limit = 3000 micrograms Vitamin A (beta carotene)

  28. 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 Vitamin B-1 (thiamine)

  29. 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 Vitamin B-2 (Riboflavin)

  30. 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 Niacin (Nicotinic Acid, Vitamin B-3)

  31. 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; Vitamin B-6 (Pyridoxine)

  32. 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. Vitamin B-6 (Pyridoxine)

  33. 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. Vitamin B-12 (Cyanocobalamine)

  34. 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. Vitamin B-12 (Cyanocobalamine)

  35. 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. Vitamin B-5 (Pantothenic Acid)

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

  37. 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. Folic acid

  38. 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 Folic acid

  39. 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. Vitamin C (Ascorbic acid)

  40. 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. Vitamin C (Ascorbic acid)

  41. RDA: 75 mg for women and 90 for men • Eight ounces of orange juice yields a day’s supply. • Smokers need 35 mg more. • Upper limit = 2,000 mg • More can cause diarrhea. Vitamin C (Ascorbic acid)

  42. 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. Vitamin D

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

  44. 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; Vitamin E

  45. 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. Vitamin E

  46. RDA: 15 mg • Upper limit = 1,000 mg • Higher levels risk uncontrolled bleeding Vitamin E

  47. RDA = 120 micrograms for men, 90 for women. • Found in green leafy vegetables. Vitamin K

  48. 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. Free Radicals and Antioxidants

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