Nutrition for Exercise & Sport Exercise Physiology McArdle, Katch, Katch: Chapter 3.
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Transcript of Nutrition for Exercise & Sport Exercise Physiology McArdle, Katch, Katch: Chapter 3.
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Nutrition for Exercise & Sport
Exercise PhysiologyMcArdle, Katch, Katch: Chapter 3
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Overview
• Nutrient Consumption: Fit & Non-fit
• Dietary Reference Intakes
• Calorie and Macronutrient Needs– Pre workout (competition) Meal – Water– Carbohydrate– Fat– Protein
• Adding Mass: Gaining Weight
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Nutrient Consumption: Fit
• Active people do not require additional nutrients beyond those obtained in a nutritionally well balanced diet.
• What physically fit actually eat.– Small differences in energy intake (low v high)– Higher dietary fiber & lower cholesterol intakes– Diets more closely approach recommendations
• Sound human nutrition represents sound nutrition for athletes.
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Dietary Reference Intakes
• Dietary Reference Intakes (DRIs) is an umbrella term encompassing an array of standards: the RDAs, Estimated Average Requirements (EARs), Adequate Intakes (AIs), and tolerable Upper intake Levels(UL).
• DRIs differ from predecessor RDAs by focusing on promoting health maintenance and risk-reduction for nutrient-related disease rather than preventing deficiency-related diseases.
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Dietary Reference Intakes• EAR is average level
of daily nutrient intake sufficient to meet requirements of ½ healthy people in given age/gender group.
• RDA is average daily nutrient to meet requirements of nearly all people in given age/gender group.
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Dietary Reference Intakes
• Adequate intake (AI) provides a nutritional goal when no RDA exists.
• Tolerable upper intake level (UL) is highest average daily nutrient intake likely to pose no risk or adverse health effects to most age/gender group.
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My Pyramid Replaces Food Guide
• My Pyramid replaces Food Guide Pyramid to provide food intake guidance based on age, sex, and level of daily exercise.
• Recommend consuming between 45% and 65% of total calories from CHO.
• Recommend consuming between 20% to 35% of total calories from Fat.
• Recommend consuming between 10% to 35% of total calories from Protein.
• Recommended meal composition includes 60% CHO, 25% protein, 15% Fat (Institute of Medicine).
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Exercise and Food Intake• Mean energy intakes
peak between ages 16 and 29 years & declines thereafter.
• For individuals who exercise regularly food intake balances daily energy expenditure.
• Lack of precision in regulating food intake at low end of energy expenditure leads to creeping obesity.
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Exercise and Food Intake• Most obvious
distinction in nutrient needs between active and inactive is more total calories.
• Except for high energy intake at extremes, daily intake does not exceed 4000 kCal for men and 3000 kCal for women.
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Exercise and Food Intake• Phelps told ESPN he
eats roughly 8,000-10,000 cal/d, including lots of pizza & pasta.
• Breakfast of champions– 3 fried egg sandwiches– 2 cups coffee– 5-egg omelet– 1 bowl grits– 3 slices French toast– 3 chocolate chip pancakes
Beijing 4 x 100 freestyle relay, 8-11-08
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Exercise and Food Intake
• To support 6’4”, approximately 190#, training regimen requires ~1,000 cal/hr while training or racing.
• Probably eats closer to 6,000 cal/day.
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Exercise and Food Intake
Minimum: current wt (lb) X 23 = total calories for males
• Current wt (lb) x 20 = total calories for females
• Relatively high caloric intakes of physically active men & women usually increase protein, vitamin, and mineral intake above normal.
• Percentage of calories from energy nutrients should remain in normal ranges.
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Precompetition MealPre-workout meal goal: maximize muscle & liver
glycogen stores providing glucose for intestinal absorption during exercise & enhance hydration. – Be consumed within 3-4 hours before exercising
sufficient time to digest & absorb.
– Reasons precompetition meal high in CHO:• Foods high in lipid & protein digest slowly• Low CHO meal can hinder performance
– Contain 150 – 300 g CHO in solid or liquid
– Benefits of precomp liquid meal: contribute to fluid needs, absorb rapidly leaving no residue
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Carbohydrate Needs*
• Carbohydrate is the optimal fuel for exercise• Prolonged and intermittent, intense training
depletes carbohydrate (glycogen) stores resulting in poor performance and fatigue.
• Consume carbohydrate with every meal.• In general, carbohydrates (CHO) should
always provide at least 55% of total daily calorie (TDC) intake. Ideally 60-70% of TDC.
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Carbohydrate Needs*
More intense or prolonged training requires more carbohydrate
• 3 grams/lb body weight for 1 hour training• 4.5 grams/lb body weight for 2 hours training.• 5 grams/lb body weight for 3 hours training.• 6 grams/lb body weight for 4+ hours training.
How many calories per gram of CHO?
Sources: Bread, Tortillas, Bagels, English Muffins, Cereals, Rice, Pasta, Vegetables, Potatoes, *Fruit, Fruit Juices, Sports Drinks, Soda Pop, Crackers, Pita, Pretzels, Popcorn
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Carbohydrate NeedsA. Before exercise
– pre-exercise fructose absorbs more slowly, but GI distress– consuming rapidly absorbed, high glycemic CHO w/i 1 hr
before exercising accelerates glycogen depletion by causing insulin overshoot & rebound hypoglycemia.
– consuming low glycemic CHO immediately (< 30 min) allows for relatively slow absorption.
B. During exercise: 30-60 grams per hour, 5-10 oz of 5-8% CHO electrolyte drink every 15-20 min or 2 gels per hour; drink contributes to temperature regulation
C. After exercise– To speed up glycogen replenishment, consume 50-75 g
moderate to high glycemic index w/i 15 minutes.– Under optimal CHO intake, takes 20 hrs to replenish
glycogen stores at rate of 5% per hour.
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Fluid Intake (Chapter 2)*• Fluid needs = body weight X .67 = ounces you
require daily NOT including exercise• What should you drink:
– Night before: 16 oz. of water before bed– Morning of practice: 16 oz. of water ASA get up– If practice later in day: 16 oz. of water 2 hrs. b4 practice– Pre-exercise: 6-8 oz. water or sports drink 15 min before
practice, try avoid carbonated beverages or caffeine, NO fruit juices before exercise – can cause loose bowels & gas
– During exercise: 4-8 oz. every 15 minutes water & sports drink alternate between two
– Post exercise: 24 oz. for every pound lost w/i 2 hrs. exercise
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Fluid, Glucose, and Electrolyte Intake• Recommendations
– Fluid volume within stomach exerts greatest effect on rate of gastric emptying.
– To maintain a relatively large fluid volume in stomach & speed gastric emptying, consume 400-600 ml (13.5-20.3 oz) [immediately] immediately] 2 hrs before and __?_ 15 min before exercise;
– With subsequent regular ingestion of [250 ml 8.45 oz] ? every throughout exercise.
– To optimize water & CHO absorption use a 6% carbohydrate-electrolyte solution (not too dilute or too concentrated).
– Adding sodium to rehydration beverage maintains plasma osmolarity, reduces urine output, motivates.
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Sodium Potential Benefit*• Sodium benefits ultraendurance athlete
at risk for hyponatremia.
• Adding sodium to rehydration beverage
maintains plasma osmolarity, reduces
urine output, motivates drinking.
• Theoretically, water absorption across
intestinal mucosa may be enhance by concurrent absorption of glucose and Na+.
• Glucose stimulates sodium absorption, sodium is necessary for glucose absorption, and co-transport stimulates water’s passive uptake by osmotic action.
Best ways to replace K & Na post-exercise:
• Orange juice & salted pretzels, Baked potato with ketchup or salt
• Nectarine and some Chex mix, Mix of dried apricots and salted nuts
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Carbohydrate Needs in Intense Exercise*
• Successive days of intense training gradually deplete glycogen reserves even with typical CHO intakes: staleness.
• High CHO diet (80% of caloric intake) for 3 days increased muscle _______ and endurance time.
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Carbohydrate LoadingGlycogen Loading: procedure increases muscle
glycogen levels more than normal (1.7 g/100 g).– Normal amount of glycogen packed in muscle: 5 g
glycogen/ 100 g muscle• What is major benefit of carbohydrate loading?
– Endurance capacity– Unless athlete begins competing completely
depleted, exercise < 60 min requires normal carbohydrate intake
• What is major drawback of glycogen loading?– Each gram glycogen stores 2.7 grams H2O, makes
“heavy” fuel.
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Carbohydrate Loading• Classic Carbohydrate Loading
– Stage 1: depletion• Day 1: perform exhaustive exercise to deplete• Days 2, 3, 4: Maintain low CHO food intake
– Stage 2: loading• Days 5, 6, 7: maintain high CHO food intake
– Stage 3: competition
• Modified Loading• Days 1-3: exercise @ 75% VO2 max, 1.5 hrs, 50%
CHO• Days 4-6: taper exercise duration, 70% CHO
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Fat Needs*
• Too much can cause cramps
• Not enough can cause fatigue more quickly
• Try to limit high fat foods before and during exercise.
• Foods to avoid before & during exercise: chips, ice cream, nuts, nut butters, french fries, doughnuts, fried meats, pizza, chocolate, bologna, salami, pepperoni, burgers
• In general, limit TDC intake < 30% fat.
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Protein Needs*
• Body can’t use more than 1 gram of protein per pound of body weight!
• Not immediately available as an energy source for exercise.
• Important for recovery and to boost immune system.
• Sources: chicken, turkey, soy burgers, fish, eggs, dried beans, beef, cheese, nuts and nut butters, pork, milk, veal, shellfish
• In general, 15-20% TDC intake.
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Periodization of Calorie Needs*
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Baseball Guidelines*Off Season
20%
20%60%
Protein
Fat
Carbo
Preseason
55%
25%
20%
Protein
Fat
Carbo
Baseball In Season
55%
15%
30%
Protein Fat Carbo
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Basketball Guidelines*
Off & Pre Seasons
60%
20%
20%
Protein Fat Carbo
In Season
55%
20%
25%
Protein Fat Carbo
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Football Guidelines*
Pre & In Seasons
55%
30%
15%
Protein Fat Carbo
Off Season
60% 20%
20%
Protein Fat Carbo
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Nutrient Timing Resistance Training
• Energy Phase: immediately pre- & during exercise period consume high glycemic CHO & rapidly digested PRO supplement.
• Anabolic Phase: consume high glycemic CHO/PRO in liquid form during 45-minute post-exercise.
• Growth Phase: from end of anabolic to beginning next workout, high glycemic CHO and high PRO intake.
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Goals*
Adding Mass• Goals for weight & strength gain = 1 lb/wk
• 10-14 additional grams protein/day 1 lb muscle mass/week
• Goals to add 500-100 additional calories/day
• Increase number of meals, not just size meals
• Don’t rely on weight gainers or high protein powders. Fill you up before get in all calories
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Illustration References
• McArdle, William D., Frank I. Katch, and Victor L. Katch. 2000. Essentials of Exercise Physiology 2nd ed. Image Collection. Lippincott Williams & Wilkins.
• Plowman, Sharon A. and Denise L. Smith. 1998. Digital Image Archive for Exercise Physiology. Allyn & Bacon.
• Carmichael, Chris. 2005. The Lance Armstrong Diet, Men’s Journal, Aug. p. 38.