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 = <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.