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Chapter 14 Sports Nutrition: Fine-Tuning a Good Thing

Chapter 14 Sports Nutrition: Fine-Tuning a Good Thing. Hewlings/Medeiros PowerPoint presentation created by Susan J. Hewlings, PhD, RD. Hewlings/Medeiros Nutrition: Real People, Real Choices 1e. 14. 1. © 2009 Pearson Education, Upper Saddle River, NJ 07458 All Rights Reserved.

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Chapter 14 Sports Nutrition: Fine-Tuning a Good Thing

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  1. Chapter 14Sports Nutrition: Fine-Tuning a Good Thing Hewlings/Medeiros PowerPoint presentation created by Susan J. Hewlings, PhD, RD Hewlings/Medeiros Nutrition: Real People, Real Choices 1e 14.1 © 2009 Pearson Education, Upper Saddle River, NJ 07458 All Rights Reserved.

  2. Health Benefits of Exercise Increases HDL (the good cholesterol) Lowers resting heart rate Lowers blood pressure Helps prevent: - Heart disease - Stroke - Type 2 diabetes - Cancer - Osteoporosis • Helps manage stress • Improves quality of sleep • Helps decrease mild depression and anxiety • Enhances self-esteem • Helps manage weight • Helps maintain muscle mass • Improves overall feeling of well-being Hewlings/Medeiros Nutrition: Real People, Real Choices 1e 14.2 © 2009 Pearson Education, Upper Saddle River, NJ 07458 All Rights Reserved.

  3. Choosing the Right Exercise Should include aerobic exercise as well as stretching and strength training Realistic: Consider time and other constraints Schedule Be open-minded to new experience and adventure when available Hewlings/Medeiros Nutrition: Real People, Real Choices 1e © 2009 Pearson Education, Upper Saddle River, NJ 07458 All Rights Reserved. 14.3

  4. Exercise in Weight Management and Strength Training Weight Management Metabolic rate Importance of muscle mass Regulation of appetite Strength Training Not just one correct method ACSM recommends: Strength train 2–3 days per week with 1–3 sets of 8–10 exercises (conditioning all major muscle groups) Hewlings/Medeiros Nutrition: Real People, Real Choices 1e 14.4 © 2009 Pearson Education, Upper Saddle River, NJ 07458 All Rights Reserved.

  5. Sports Nutrition for Older Adults Older adults can benefit from the increased strength associated with exercise. Ed Whitlock recorded a 2:52:47 marathon time and became the oldest person to break a 3-hour marathon time at 69 years of age. Hewlings/Medeiros Nutrition: Real People, Real Choices 1e 14.5 © 2009 Pearson Education, Upper Saddle River, NJ 07458 All Rights Reserved.

  6. Fitness Cardiorespiratory endurance Muscular strength Muscular endurance Flexibility Body Composition Hewlings/Medeiros Nutrition: Real People, Real Choices 1e 14.6 © 2009 Pearson Education, Upper Saddle River, NJ 07458 All Rights Reserved.

  7. Exercise Intensity Adjust according to goals Maximum heart rate = 220 – Age ACSM Recommendation • 3–5 days/week at moderate intensity • Moderate intensity: 55–70% • Workout time should inversely correspond with intensity. • Incorporate stretching Hewlings/Medeiros Nutrition: Real People, Real Choices 1e 14.11 © 2009 Pearson Education, Upper Saddle River, NJ 07458 All Rights Reserved.

  8. Determine Your Age-Predicted Target Heart Rate Range • Use the application tips on page 399 (estimating age-predicted heart rate) to complete this exercise. • 1. Determining age-predicted target heart rate: • 220 bpm – _________ = ________ bpm (age-predicted max heart rate, MHR) • (AGE) • 2. Calculating Heart Rate for Desired Exercise Intensity • Multiply age-predicted max heart rate by desired training intensities. • Moderate Intensity (50–70%) • High Intensity (70–85%) • ____________ bpm  ________ = ___________ bpm • (MHR) (low %) • ____________ bpm  ________ = ___________ bpm • (MHR) (high %) • 3. Heart Rate Target Training Range • ____________ bpm to ____________ bpm • (low %) (high %)

  9. Determine Your Age-Predicted Target Heart Rate RangeExample • Use the application tips on page 399 (estimating age-predicted heart rate) to complete this exercise. • 1. Determining age-predicted target heart rate: • 220 bpm – __20____ = ___200__ bpm (age-predicted max heart rate, MHR) • (AGE) • 2. Calculating Heart Rate for Desired Exercise Intensity • Multiply age-predicted max heart rate by desired training intensities • Moderate Intensity (50%–70%) • High Intensity (70%–85%) • __200_____ bpm  __.70___ = ___140___ bpm • (MHR) (low %) • __200_____ bpm  __.85___ = ___170___ bpm • (MHR) (high %) • 3. Heart Rate Target Training Range • ___140_____ bpm to ____170____ bpm • (low %) (high %)

  10. Exercise Intensity and Fuel Use Hewlings/Medeiros Nutrition: Real People, Real Choices 1e 14.14 © 2009 Pearson Education, Upper Saddle River, NJ 07458 All Rights Reserved.

  11. Exercise Duration and Fuel Use Hewlings/Medeiros Nutrition: Real People, Real Choices 1e 14.15 © 2009 Pearson Education, Upper Saddle River, NJ 07458 All Rights Reserved.

  12. The Three Paths to Energy Hewlings/Medeiros Nutrition: Real People, Real Choices 1e 14.17 © 2009 Pearson Education, Upper Saddle River, NJ 07458 All Rights Reserved.

  13. Three Energy Systems ATP-PC Anaerobic Glycolysis Aerobic Metabolism Hewlings/Medeiros Nutrition: Real People, Real Choices 1e 14.18 © 2009 Pearson Education, Upper Saddle River, NJ 07458 All Rights Reserved.

  14. Energy Systems Overlap Hewlings/Medeiros Nutrition: Real People, Real Choices 1e 14.19 © 2009 Pearson Education, Upper Saddle River, NJ 07458 All Rights Reserved.

  15. Energy Needs An athlete’s caloric needs can be far greater than those of a sedentary person. A healthy diet is still important. Important to choose nutrient-dense foods High consumption of empty calories can impair athletic performance. Consume small meals every three to four hours throughout the day to maintain adequate energy for exercise. Hewlings/Medeiros Nutrition: Real People, Real Choices 1e 14.20 © 2009 Pearson Education, Upper Saddle River, NJ 07458 All Rights Reserved.

  16. Weight Gain (the Healthy Way) Requires planning Calculate realistic weight and calorie needs Add energy-dense foods Dried fruits, nuts, granola, etc. Desired goal is increased muscle mass, not fat Realistic weight gain (1/2 lb. per week) Lift weights; eat a little bit more than usual Hewlings/Medeiros Nutrition: Real People, Real Choices 1e 14.21 © 2009 Pearson Education, Upper Saddle River, NJ 07458 All Rights Reserved.

  17. How to Read a Sports Drink Label Hewlings/Medeiros Nutrition: Real People, Real Choices 1e 14.24 © 2009 Pearson Education, Upper Saddle River, NJ 07458 All Rights Reserved.

  18. Vegetarianism in Athletic Competition Careful planning Potential to be neither beneficial nor detrimental Increased risk for inadequate intake of certain vitamins and minerals (e.g., iron) Scott Jurek - Vegan athlete and winner of 2006 Badwater 135-mile Ultrarun Hewlings/Medeiros Nutrition: Real People, Real Choices 1e 14.25 © 2009 Pearson Education, Upper Saddle River, NJ 07458 All Rights Reserved.

  19. What to pack…For people on the go!! • Energy bars or granola bars • Bagels • Pretzels • Instant oatmeal packets • Peanut butter • Dried milk • Low-fat instant noodles • Juice boxes

  20. High Carb, Low Fat Meal Ideas • Breakfast: • Pancakes or waffles with syrup, juice, and low-fat milk • Breakfast cereal, with low-fat milk or yogurt • Toast or bagel with jelly or honey and peanut butter

  21. High Carb, Low Fat Meal Ideas • Lunch: • Tuna on whole-wheat bread, pretzels, and banana • Pita chips and hummus, carrot sticks, orange slices • Peanut butter and jelly on whole-wheat bread, dried fruit, and low-fat milk

  22. High Carb, Low Fat Meal Ideas • Dinner: • Pastas and tomato- based sauce, Italian bread, and tossed salad with a small amount of salad dressing • Plain hamburger or veggie burger on hamburger roll, steamed vegetables, and juice or lemonade • Vegetable stir fry with rice, mixed fruit, and sweetened tea or low-fat milk

  23. High Carb, Low Fat Meal Ideas • Snacks: • Low-fat granola with low-fat fruit or vanilla yogurt • Trail mix with dried fruit, chocolate chips, pretzels, and peanuts • Baked corn chips and tomato salsa and fat-free refried beans

  24. Eating out at Restaurants • Fast Food: • Avoid fried foods including French fries, fried chicken, or fried fish sandwiches. • Choose plain hamburgers without mayonnaise or other fat-based sauces; avoid burgers that have double meat, bacon, or fried vegetables added. • Grilled chicken or grilled fish burgers or tacos are a good choice. • Plain baked potato with steamed vegetables • Garden salad with bread sticks and orange juice • Deli-style sandwich without mayonnaise or oil • Thick-crust vegetable or plain pizza without extra cheese • Vegetarian chili and bread sticks • Broth-based soups and crackers

  25. Taking It to the Net • Yogatoday.com http://www.yogatoday.com/ offers free daily yoga classes. Classes for all levels, beginners, intermediate, and advanced. • Go to http://shapeup.org/bodylab/frmst.html to learn about the values of monitoring body fat. Track your progress in losing body fat and gaining or maintaining lean body mass. • For great information about how to shape up, go to http://www.shapeup.org/prof/rc_index.php. Calculate your BMI, log your activity and food intake, and visit the Cyberkitchen for meal and snack ideas. • Go to http://www.mapmywalk.com/ to plan your walks, monitor your distance traveled with an online pedometer, calculate calorie expenditure, and find community events. • For running routes and trails in your area or anywhere, go to http://www.mapmyrun.com/ . You can also track mileage, calculate calorie expenditure, and stay up to date with trends in the running world.

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