Nutritional Recommendations for the Physically Active Person
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Transcript Nutritional Recommendations for the Physically Active Person
Chapter 7
Part 3
Inadequate nutrition
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Lethargy
Early fatigue
Irritability
Poor training and competitive performance
Increased incidence of injury
Infection
Excessive weight fluctuations
A low-carbohydrate diet rapidly compromises
energy reserves for vigorous physical activity
or regular training.
Training diet for physically active
◦ Adequate refueling day to day
◦ Recover between daily sessions
Multiple workouts
◦ Nutritional strategies
> 90 min – CHO becomes limiting factor
Optimum diet for most sports
◦ CHO contributes 60-70% of total energy intake
After each bout of exercise
◦ Sufficient CHO to replenish glycogen stores
Maximize subsequent performance
CHO – after exhaustive exercise
◦ 50 g every 2 h
◦ Moderate and high glycemic foods
◦ Goal – 600 g in 24 h
Recommendations
6-10 g CHO/kg BM/day
Endurance training
10 g CHO/kg BM/day
This is quite a bit of food
70kg person = 2800 kcal of CHO
Tour de France
◦ 6 h per day
◦ 12-13 g/kg body weight/day
◦ Close to 4000 kcal of CHO/day
More recently
◦ 1.0-1.8 g/kg BM/hr
◦ Feedings every 15-60 min
◦ Still over 3000 kcal of CHO/d
Highest rates of glycogen storage
◦ First hour post exercise
◦ Activation of glycogen synthase
Glycogen depletion
◦ Exercise-induced insulin sensitivity
Permeability of muscle cell to glucose
◦ Storage rates
7.7 mmol/kg/wet weight/h (first 2 h)
4.3 mmol/kg/ww/h
Exercise enhances energy metabolism
Exercise increases total energy expenditure
◦ Is there an increased need, deficiencies of vitamins?
◦ Do athletes have normal vitamin status?
◦ Do athletes require vitamin supplements?
B complex
◦ Coenzymes in reactions during catabolism
Fat, CHO, protein
◦ Vitamin B6 or Thiamin
Vitamin C
◦ Negligible effects on endurance
Vitamin E
◦ Deficiencies impair muscular function
◦ No benefit with excess consumption
50 years of research
Fail to support vitamin supplements to improve
performance
aerobic and anaerobic exercise
Daily supplements of vitamin C
500-1500 mg of per day
May reduce infections
Glutamine
Fuel for the immune system
Supplementation reduces the risk of infection
Most often occur in:
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Vegetarians
Groups with low energy intake
Elimination of one or more food groups
Individuals who consume
Processed foods
Simple sugars - low micronutrient density
Contain doses at least 10 and up to 1000
times the RDA
Excess vitamin C = kidney stones
Excess vitamin B6 = liver disease and nerve
damage
Excess riboflavin (B2) = impaired vision
Excess niacin = vasodilatation and inhibition
of fatty acid mobilization during exercise
Folate = trigger an allergic response
Excess vitamin E = headache, fatigue, blurred
vision, gastrointestinal disturbances,
muscular weakness, and low blood sugar
Excess vitamin A = toxic to the nervous
system
Excess vitamin D = damages kidneys
Aerobic exercise metabolism increases the
production of free radicals.
Antioxidants:
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ß-Carotene
Vitamin C
Vitamin E
Selenium, copper, manganese, and zinc
Coenzyme Q10
Vitamin E deficient animals
◦ Reached exhaustion earlier
Sufficient Vitamin E
◦ Reduced oxidative damage to muscle fibers
Innate
◦ Skin and mucous membranes
◦ Body temperature
◦ Specialized defenses
Natural killer cells, diverse phagocytes, and
inflammatory barriers
Continuous
barrier
◦ Protection
◦ Dead cells on outside
Acquired immune system
Specialized B (bone)- and T (Thymus)-lymphocyte
cells.
B cells
Produce antibodies
T cells
Cytokines and toxic granules
Moderate exercise
• A bout of moderate exercise boosts natural immune
functions and host defenses for up to several hours.
Exhaustive exercise
• A prolonged period of exhaustive exercise (and
other forms of extreme stress or increased training)
severely impairs the body’s first line of defense
against infection.
Excessive sweating
Loss of body water and related minerals.
Mineral loss
Replaced with well-balanced meals.
Single-mineral supplementation
Potential adverse consequences.
Strenuous exercise may increase excretion of
the following four trace elements:
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Chromium
Copper
Manganese
Zinc
Energy intake needs to be balanced with
energy expenditure.
Regular moderate-to-intense physical activity
Increase daily energy intake to match their higher
level of energy expenditure.
Many athletes, particularly females, do not
meet energy intake recommendations.
Active women (20-60 miles/wk)
35 kcals/kg BM
Discrepancies in reported kcals and activity?
Active become more sedentary when not exercising
Increased metabolic efficiency
Expend less energy