Weight Lifting For Health: A Complementary & Alternative Medicine

1. Weight Lifting ForHealth:A Complementary & Alternative Medicine Week 3 – Nutrition & Supplementation Carol Moorhead Personal Trainer & Nutrition Specialist

2. Macronutrients … PROTEIN: • Yields 4 calories per gram • When in a strength training program, NASM recommends 1.2 to 1.7 grams per kilogram of body weight (body weight /2.2 = kilogram) • Lean protein choices include eggs, pork, chicken, fish, and lean beef

3. Macronutrients cont’d … FATS: • Yields 9 calories per gram • NASM recommends 20-35% of diet to consist of good fats (including what is used in cooking) • Examples of good fats include egg yolks, salmon, almonds, walnuts, coconut oil, and avocados

4. Macronutrients cont’d … CARBOHYDRATES: • Yields 4 calories per gram • Complex vs Simple Carbs • Carbohydrates are needed for mental and physical energy • NASM recommends between 45-65% of total caloric intake according to preference, performance, and satiety • At least 25-38 grams should be of high fiber

5. Whole Foods … Whole foods provide the body with great health benefits. As mentioned, weight lifters would benefit most by protein levels of 1.2 to 1.4 grams of protein per kg of bodyweight each day. That could prove difficult for some to achieve on a daily basis.

6. Cooking in bulk … Take one day off each week for rest and to have the time needed to prepare foods for the week will help keep you from grabbing foods that may not be the best choice. Cooking in bulk is a time saver and a great way to set yourself up for success during a hectic week.

7. Supplementation … Dietary supplements are products designed to fill in the gap where normal daily nutrition may not be enough to supply the body with adequate vitamins, minerals, proteins, or caloric needs. Supplementation sales brings in hundreds of billions of dollars each year in the United States. Grab any fitness magazine and you will find them to be filled with supplementation advertisements for ergogenic aids such as fat burners, muscle builders, and weight loss. For those who decide to dedicate themselves to their fitness and weightlifting, it can be confusing as to what supplements they should include in their daily ritual.

8. Supplements … Vitamin and supplement stores are filled with colorful containers of various items that make bold claims about the health benefits.

9. Whey Protein Isolate … Whey is a what is left over after cheese is made and contains all of the 20 amino acids that make up a complete protein.

10. Creatine … Creatine has been researched extensively and has been found to increase strength, lean mass, and enhance the energy pathway used by weight lifters.

11. Fish Oil … Fish oil contains anti-inflammatory properties and is rich in omega-3 fatty acids that promote cardiovascular health.

12. References … • Clark, M., Lucett, S., & Sutton, B. (4th Ed). 2012). Exercise Metabolism and Bioenergetics. NASM essentials of personal fitness training (pp. 64). Baltimore, MD: Lippincott Williams & Wilkins. • Gualano, B., Roschel, H., Lancha-Jr, A., Brightbill, C., & Rawson, E. (2012). In sickness and in health: the widespread application of creatine supplementation. Amino Acids, 43(2), 519- 529. • Reidy, P., Walker, D., Dickinson, J., Gundermann, D., Drummond, M., Timmerman, K., & …Rasmussen, B. (2013). Protein blend ingestion following resistance exercise promotes human muscle.

13. References cont’d … [Whey Protein]. Retrieved April 20, 2014, from http:// powermuscles.net/post-workout-supplements/ [Creatine]. Retrieved April 20, 2014, from http:// powermuscles.net/post-workout-supplements/ [Fish Oil]. Retrieved April 20, 2014, from http:// www.iherb.com/Optimum-Nutrition-Enteric-Coated- Fish-Oil-200-Softgels/38943

14. Notes …