Transcript Nutrition and Exercise

NUTRITION AND EXERCISE
Key Questions:

Where do we get the energy for movement?

What should we eat to insure optimal performance and health?
NUTRIENTS
CHO
 Fat
 Protein
 Water
 Vitamins
 Minerals

NUTRITION AND EXERCISE
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)
FAT AND ALCOHOL
NUTRITION AND EXERCISE
General Recommendations:
 CHO
55-65%
 CNS
 Primary
fuel source
 Only anaerobic fuel source
 Required for fat metabolism
 Regulates protein metabolism
KEY POINTS

CHO - maintain blood glucose levels and
restore muscle glycogen.
6
to 10 g/kg/d
 Affected by energy expenditure, sport, sex, and
environmental conditions.
NUTRITION AND EXERCISE

Fat
 Major
20-25%
fuel source for endurance activity
 Essential component of cell membranes and
nerve fibers.
 Insulation.
 Shock absorption
 Hormone production
 Fat soluble vitamins
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)
FAT RECOMMENDATIONS

20-30% of total calories
 1/3
saturated
 1/3 unsaturated
 1/3 polyunsaturated
KEY POINTS
Fat - provides energy, fat-soluble vitamins, and
essential fatty acids.
No need to restrict below 15%
No benefit to higher fat diets
NUTRITION AND EXERCISE

Protein
 Growth
10-15%
and maintenance of lean tissue
 Repair of damaged tissue
 Fuel source during starvation
 Hormone production
 Immune function
NUTRITION AND EXERCISE

Do we need to consume large amounts of
protein if we exercise and wish to increase
muscle mass?
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
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
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
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.
KEY POINTS

Protein
 Met
through diet.
 No supplements needed.
ENERGY BALANCE EQUATION
2016 FOOD RECOMMENDATIONS

Key Points:

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
KEY POINTS

New federal dietary guidelines urge Americans
to drastically cut back on sugar, and for the first
time have singled out teenage boys and men
for eating too much meat, chicken and eggs.
KEY POINTS
Limit added sugars to 10 percent of daily
calories
 Many Americans consume up to 22 teaspoons
a day. To meet the new 10 percent target,
they'd need to cut their sugar intake by nearly
half — to no more than 12 teaspoons a day on
a 2,000-calorie daily diet.
 Lowering added sugar could reduce the risk of
obesity, heart disease, Type 2 diabetes and
some types of cancer.

KEY POINTS
Recommend that men and boys “reduce their
overall intake of protein foods” such as meat,
poultry and eggs and add more vegetables to
their diets.
 There's also an overall recommendation —
unchanged from 2010 — to reduce saturated
fat intake to less than 10 percent of daily diet,
a shift that could, in practice, require limiting
intake of red meat.

KEY POINTS

"The message to eat more seafood, legumes
and other protein foods really does mean
substitute those for red meat,"
KEY POINTS
The guidelines also call on Americans to cut
sodium to no more than 2,300 milligrams per
day.
 Most of us consume far more — about 3,440
milligrams daily on average — much of it in the
form of foods like pizzas, soups, breads and
cured meats.

VITAMINS

Fat Soluble
A

DEK
Water Soluble
B
C
Complex
VITAMINS
Essential in small quantities for
 growth,
 maintenance
 and reproduction.
VITAMINS

Have the potential for toxicity when taken at
extremely high doses over a long time.
VITAMINS

The government has determined recommended
daily allowances (RDAs) for various vitamins
and minerals.
VITAMIN A (BETA CAROTENE)

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)

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)
 RDA
 900
micrograms for men
 700 micrograms for women

Found in carrots and other dark-colored
vegetables and fruits.
 Upper
limit = 3000 micrograms
VITAMIN B-1 (THIAMINE)

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
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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-2 (RIBOFLAVIN)



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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
NIACIN (NICOTINIC ACID, VITAMIN B-3)



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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
VITAMIN B-6 (PYRIDOXINE)
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)
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-12 (CYANOCOBALAMINE)





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)

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-5 (PANTOTHENIC ACID)




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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.
BIOTIN
Helps in the use of fats, CHO, protein, folic acid,
Pantothenic acid and vitamin B-12;
 Promotes healthy hair.

 RDA
0.3 mg
FOLIC ACID
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

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
VITAMIN C (ASCORBIC ACID)

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.
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VITAMIN C (ASCORBIC ACID)
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)

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 D
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
RDA: 200 IU. For most people
 400 IU for people ages 51-70.

 Found
in fortified milk.
VITAMIN E
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;
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VITAMIN E
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.
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VITAMIN E

RDA: 15 mg
 Upper
limit = 1,000 mg
 Higher levels risk uncontrolled bleeding
VITAMIN K

RDA = 120 micrograms for men, 90 for women.
 Found
in green leafy vegetables.
FREE RADICALS AND ANTIOXIDANTS
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.

MINERALS
Calcium
 Phosphorus
 Magnesium
 Iron
 Potassium
 Sodium

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.
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.
MINERALS

Zinc
 RDA
= 11 mg for men, 8 mg for women.
 Upper limit = 40 mg
 More can block absorption of another vital nutrient:
copper.
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.
 Thirst.

KEY POINTS
Dehydration decreases exercise performance.
2 hrs. prior - 400 to 600 ml (14 to 22 oz)
During - 150 to 350 ml (6 to 12 oz) every 15 to 20
minutes
After - 450 - 675 ml (16 to 24 oz) for every 1/2 kg
(1 lb) of body wt lost.
DIETING

Starvation diets will cause weight loss.

However, they also cause physiologic
dysfunction and potentially death.

In addition to fat loss, you lose muscle mass,
bone mass, and water volume.
YO-YO DIETING

The more you diet, the fatter you become.

When you lose, you lose muscle, fat, water, and
bone.

When you return to your normal lifestyle, you
add on fat and water, but unless you increase
activity levels drastically, you don’t add bone or
muscle mass.
FAD DIETS

Why are they so popular?

They give the false impression that you can eat
what you like, in the quantities that you want,
without having to exercise, and still lose weight.

Very seductive message.
DSHEA 1994
Dietary supplement and health education act
 Removed dietary supplements from FDA
regulation
 Freedom of choice vs paying to be a guinea pig

PBS Frontline Special on Supplements
 http://www.pbs.org/wgbh/frontline/film/suppl
ements-and-safety/
