CSCS Ch 9 & 10-Nutrition and Strategies to Maximize Performance

Calorie (kcal)

Unit of energy

3,500 kcal ≈ 1 lb of body mass change

RMR

Resting Metabolic Rate- the energy expenditure of the body under BMR conditions plus other daily sedentary activities

BMR

Basal Metabolic Rate: amount of energy expended while at rest in a neutrally temperate environment

Contributes 65-70% of TDEE

Activity Factor Table

1.2-Little/nothing

1.375-Light (1-3 days/week)

1.55-Moderate (3-5 days week)

1.725-Hard (6-7 days/week)

1.9-Very Hard (Training 2xday every day)

Maintenance (TDEE) Total Daily Energy Expenditure

Prediction of person's energy needs consisting of 2 things

- RMR or BMR

- Activity Factor

Equation

RMR or BMR * Activity Factor = TDEE

Harris-Benedict (RMR)

Use when you don't know body fat or LBM then multiply by the activity factor

Data needed for calculation

-Age, sex, bw, height

Cunningham (RMR) Important for test

Equation

500 +( 22 × lean body mass (kg) * activity factor

Weight-loss timeline calc

Total deficit ÷ daily deficit = days

(e.g., 14,000 kcal ÷ 300 kcal/d ≈ 47 days to lose desired weight at that deficit

Protein kcal

4 kcal/g.

Protein functions

Muscle growth/repair

Make enzymes & hormones

Build structural tissues

Amino Acids -> Peptide -> Protein

Amino acids (types)

9 essential; 8 conditionally essential; 4 non-essential.

RDA of protein

RDA 0.8 g/kg is low for active people

Equivalent to 4 kcal per g

AMDR for protein

10-35% of total calories

Protein g/kg For Athletic Needs

Maintenance 1.4-1.8 g/kg,

Caloric deficit 1.8-2.7 g/kg,

Caloric Surplus 1.5-2.0 g/kg.

Post-exercise carb:protein ratio

3:1 or 4:1 for aerobic sessions.

Carb-to-protein ratio

Carbohydrate kcal

4 kcal/g.

AMDR For carbs

45-65% of total calories

Carb forms

Monosaccharide

- Glucose, Fructose, Galactose

Disaccharide

- Sucrose, Lactose, Maltose

Polysaccharide

- Starch, Fiber, Glycogen

Primary workout fuel

Carbs most easily utilized energy

Adequate intake of carbs spares protein as use of energy

Fiber

A tough complex carbohydrate that the body cannot digest easily

Fiber targets

Women 21-29 g/d

Men 30-38 g/d.

Glycogen storage

Short-term storage of carbs/glucose

75% stored in skeletal muscle

25% stored in the Liver

≈1,500 kcal total of Glycogen

Glycogen depletion—intensity link

Muscle glycogen is used more at moderate-high intensity

Liver glycogen at low intensity

Usage of glycogen depends on intensity.

During endurance (long events)

65% of kcal in marathon come from carbs

30-90 g CARBS each hour during endurance events

The gut can handle about ~1 g/min (ranges of 28-144 g/h cited).

Intra Session Fueling

Increase time to exhaustion

Decrease catabolic state

Prevent protein from being used for energy

Athlete Carb ranges

Endurance (≥90 min @ 70-80% VO2max): 8-10 g/kg

Strength/HIIT/Team Sports (soccer): 5-6 g/kg.

Glycemic Index (GI)

A measure of how quickly a carbohydrate-containing food raises blood sugar levels after consumption

Low GI better hours before/after exercise

High GI useful immediately post-exercise.

Glycemic Index Scale

Low GI (0-55): Foods that release sugar slowly into the bloodstream.

Medium GI (56-69): Foods that release sugar at a moderate pace.

High GI (70-100): Foods that cause a rapid rise in blood sugar levels.

Glycemic Load (GL)

Measure of how quickly and how much a food raises blood sugar levels, depending on the number of grams consumed

High GL = a lot of blood glucose

Low GL + exercise = improves insulin sensitivity and lowers ↓CVD risk.

Pre-competition Endurance: 4 hrs+ before

1-4 g/kg CARBS

.15-.25 g/kg PROTEIN

5-7 mL/kg FLUIDS

Pre-Competition Endurance: 2 Hrs before

1 g/kg CARBS

4-5 mL/kg FLUIDS

Pre-Competition Endurance: 30 min-1 hr Before

0.5 g/kg CARBS

General pre-comp meals

Low fat

Low fiber

Moderate protein

Aim to avoid GI distress.

Carb loading common protocol

3 days high CARBS with taper

Days 1 and 2= 8-10 g/kg

Day 3= 10-12 g/kg

During high-intensity intermittent

Sports drink with CARBS + electrolytes may enhance speed/performance

200-400 mL per break.

Youth during play

Sports drink

5 oz for a 40kg kid every 20 min

9 oz for a 60 kg kid every 20 min

Post endurance

10 g PROTEIN within 3 h

1.5 g/kg CARBS within 30 min.

Post strength/power

20-25 g PROTEIN (older adults 40 g)

30-100 g CARBS if muscle-damaging.

Protein distribution

Hit protein at each meal; leucine triggers Muscle Protein Synthesis

Meal effect lasts 3-5 h

Muscle is Amino Acid-sensitive 24-48 h post resistance training

Fat kcal

9 kcal/g.

Roles of fat

Energy

Homeostasis

Hormone regulation

Organ protection

Vitamin transport (A, D, E, K).

AMDR for Fats

20-35% of total calories

Intake guidance for fat

Keep saturated fat less than <10% kcal

Avoid solid forms of fat = trans/hydrogenated fats

Monounsaturated/Polyunsaturated FATTY ACIDS

MUFA = Unsaturated fats (1 or ≥2 double bonds)

PUFAs = Omega-3 & -6 help brain and system health

Cholesterol basics

a lipid molecule essential for the structure and function of the cell membrane.

Synthesizes bile, vitamin D, sex hormones

If too much cholesterol leads to Atheroscleosis=hardening of arteries

LDL and HDL

LDL: bad cholesterol

HDL: good cholesterol

Total cholesterol:Ideal: <200 mg/dL.

Borderline: 200-239 mg/dL.

High: >240 mg/dL.

Water-soluble vitamins

B-complex, C; excess excreted in urine.

Fat-soluble vitamins

A, D, E, K

Excess can be toxic (arrhythmias, ↑Ca²⁺, liver damage, etc.).

Key minerals/electrolytes

Ca, P, Mg, Fe

Na, K, and Cl for fluid balance & contraction.

Iron deficiency (anemia)

Common in female endurance athletes

Low ↓O₂ transport leads to→ fatigue, dizziness, and poor concentration.

Daily fluid intake (baseline)

~3.7 L men / 2.7 L women per day.

Effects of dehydration (2-3% BW loss)

↓ performance, ↑ fatigue;

Lower↓ SV, Q, BP, and muscle blood flow.

Who's at risk for dehydration

Less trained, kids/elderly, larger bodies, heat, diuretics, wrestlers.

Hydration during training

3-8 oz every 15 min for Adults

Sports drink with 5-10% Carb concentration

Sodium loss range

0.2-12.5 g/L sweat

Plain water only can cause hyponatremia (<125 mmol/L).

Hyponatremia symptoms

Nausea, headache, vomiting, cramps, swelling, restlessness, disorientation.

Low level of sodium in the body

Potassium note

Sports drinks often don't supply enough K⁺; prioritize food sources (tomatoes, citrus, potatoes, bananas).

Strength/speed/skill CARB targets

≈5-6 g/kg/day at maintenance.

Anorexia nervosa

Restriction of food, fear of weight gain, excessive weighing.

Bulimia nervosa

Binges followed by purging (vomit, laxatives, excessive exercise); weight may be normal.

Binge-eating disorder

Binges without purging; often overweight; secrecy around eating.