Nutrition Unit 5

what to consider when looking at energy needs?

• active vs. sedentary individuals

• considerations for athletes and active individuals

  • nutrients needs and meeting those needs

  • considerable range in caloric needs

  • training cycle and adaptations

diet

consists of the food and drink that a person normally consumes

and

used to describe a restricted intake of food and drink, usually for the purpose of weight loss

nutrient dense

refers to a food that is rich in nutrients compared to its caloric content

next slides are energy needs for different activity levels

sedentary

f: 30 kcal/kg/d

m: 31 kcal/kg/d

moderate intensity exeercise 3-5 days a week or low-intensity and short duration training daily

f: 35

m: 38

training several hours daily, 5 days/wk

f: 37

m: 41

rigorous training on a near daily basis

f: 38-40

m: 45

extremely rigorous training

f: 41

m: 51.5

nutrition periodization

the creation of a nutrition plan to support training that has been divided into distinct periods of time

what two macronutrients are considered first?

carbohydrates and protein

steps for creating a dietary prescription

1. determine energy goal (kcal)

2. calculate carb and protein needs based on energy goal and training needs

3. calculate fat needs

4. factor in discretionary calories to meet energy goal

considerations for weight loss

• include activities daily that increase energy expenditure

• benefits of slow weight loss

considerations for weight gain

• 500 kcal/ per day increase

• increasing portion sizes, eating often

• reduce intake of beverages that do not provide energy (kcal) but may give a feeling of fullness

• increase foods high in heart-healthy fats, such as nuts, nut butters,olives, and avocados

healthy U.S. style dietary pattern for 2000 kcal

vegetables: 2.5 cups

fruits: 2 cups

grains: 6 oz

dairy: 3 cups

protein foods: 5.5 oz

oils: 27g

what is more nutrient dense, skim milk or whole milk?

skim milk is more nutrient dense because it is rich in nutrients relative to its caloric content

general goals of food and fluid prior to exercise

• provide energy for exercise, especially CHO'

• delay fatigue during prolonged exercise

• prevent hypohydration and excessive dehydration

• minimize GI distress

• satisfy hunger

guidelines for food and fluid prior to exercise

• CHO: 1-4 g/kg 1-4 hours prior

• fluid: around 5-10mL/kg in the 2-4 hours prior, additonal 3-5 mL/kg 2 hours prior if hypohydrated; sodium added to food or drink may help

goals of food and fluid during exercise

• provide energy, particulary CHO

• delay fatigue

• prevent or delat hypohydration and excessive dehydration

• prevent overconsumption of water

• prevent excessive changes in electrolyte balance sush as hypoatremia

• replace sodium, if losses are large or rapid

• minimize GI distress

guidelines for during exercise

CHO: for endurance, high-intensity sports 30-60g/hr for ultraendurance up to 90g/hr

fluid: customized plan to prevent excessive dehydration

sodium: 1g/hr if a “salty sweater”

goal of food and fluid after exercise

• provide carb to resynthesize muscle glycogen

• provide proteins to build and repair muscle

• rehydrate and re-establish euhydration

• replace lost electrolytes

• avoid GI upset

guidelines for after

• cho: 1.5g/kg in the first hour, additional 0.75-1.5 g/kg per hour over next 3 hour

• protein:15-25g asap

• fluid:around 1.25-1.5L per kg of BW lost

why is hard for the liver to keep up during execerise

1. the rate at which new glucose can be made by the liver is limited

2. the total amount of glycogen stored in the liver is small, aprox 100g or 400 kcal

vegetarian

common deficiencies include B12, iron, calcium, and zinc, since they do not consume the flesh of animals

lacto-ovo vegertarian

does not consume the flesh of animals, but consumes dairy products and eggs

vegans

do not consume any animal dervied products

Paleo

grains, dairy, beans, legumes, potatoes, sugar, and processed foods excluded

some concerns bevause it is about 50% of the recommended intake, and it is typically more expensive than a healthy diet pattern with greater variety of foods

gluten-free diet

appropriate for those with celiac disease

concern is that the gluten-free products are more expensive and not as nutrient dense

low-carb diet

typically defined as 3g/kg daily of carbs

caffeine consumption overview

• most widely consumed psychotropic drug

• found in many beverages and a few foods, part of a normal diet

• considered safe at moderate doses but some side effects, including addiction

• effectiveness

  • athletic performance (studies show it is)

  • weight loss (studies show not effective)

side effects of caffeine consumption

• increased BP at rest and during exercise

• increased HR

• GI distress

• insomnia

caffeine intake

low: under 200 mg/d

moderate: 200-400 mg/d

high: over 400 mg/d

what is a reasonable dose of caffeine?

2 to 3mg/kg of BW

there is no evidence that more caffeine is “better” for sports

what is defined as one drink

• ½ oz ethanol

• 5 oz wine

• 12 oz beer

• 8-9 oz malt liquor

• ½ oz hard liquor (shot)

what is moderate consumption defined as?

1 drink a day for women or 2 drinks a day for men

how many kcal per gram is in alcohol

7 kcal/g

who tends to drink more alcohol?

collegiate athletes

how can alcohol impact recovery?

• rehydration

• glycogen resynthesis

• muscle injury recovery

• hormone function

rehydration

Low doses appear to have little negative impact on hydration status. Higher doses have a negative effect on fluid balance due to a strong diuretic effect.

glycogen resynthesis

In the presence of sufficient carbohydrate, alcohol appears to have little or no effect on glycogen resynthesis. However, if alcohol displaces carbohydrate in the postexercise diet, then glycogen repletion is impaired. This may occur during binge drinking

muscle injury recovery

Low doses are unlikely to be detrimental; however, higher doses negatively impact skeletal muscle recovery and should be avoided.

hormone function

Alcohol has a direct effect on several hormones. It increases adrenaline (heart rate), cortisol (blood glucose), estrogen, and insulin, and decreases human growth hormone, melatonin (sleep disruption), serotonin (leading to aggression), vasopression (increases urine output), and testosterone

alcohol on performance

Alcohol has a negative effect on performance but may have beneficial health effects when moderate amounts are consumed.

ergogenic aid

any substance or strategy that improves athletic performance

ex: drugs such as creatine, medical procedures such as blood doping

vitamin and. ineral supplements

• benefits depends on dietary intake

• will not improve performance when dietary nutrient intake is adequate

protein supplements

not more or less effective for increasing muscle mass than food proteins

probiotics

roles of gut microbiota

“leaky gut”

safe and effective supplements

• beet juice

• beta alanine

• bicarbonate

• caffeine

• creatine

• multivitamin

• vitamin C

• protein

beet juice/nitrate

effective to temporally increase plasma nitrite concentrations and improve endurance capacity

beta alanine

effective as a buffer of muscle pH; may enhance high-intensity exercise

bicarbonate

effective in temporaily raising blood pH and bicarbonate concentration; likely to improve performance in short-duration, high-intensity exercise bouts

can be assocated with GI distress

caffeine

effective as a CNS stimulant, reducing perceived effort and fatigue; likely to improve performance

creatine

effective for increasing LBM in athletes performing repeated high-intensity, short-duration exercise and weight lifters

multivitamin

effective to increase nutrient intake to a degree; not likely to help with those without nutrient deficiencies

protein

Effective source of protein; whey protein is more effective than casein for promoting skeletal muscle growth; casein is effective for suppressing skeletal muscle protein breakdown after exercise

vitamin C

Effective for decreasing the duration of a cold but not effective for preventing colds, except for those who exercise rigorously in cold temperatures

somewhat safe and effective (less research)

• BCAA’s

• leucine

• omega

• probiotics

BCAA’s

Promising for immune system support; limited evidence of reduction of postexercise fatigue; not effective for improving performance

leucine

stimulates muscle protein synthesis

omega-3 fatty acids

exercise-induced bronchoconstriction due to asthma; not effective to reduce inflammation or muscle injury, enhance the immune system, or improve performance

probiotic

Promising for enhancing gastrointestinal and immune health, particularly in athletes who engage in prolonged, intense exercise; no evidence of improved performance or recovery, with too little known about all different strains and therapeutic range

what is the most effective in performing performance?

TRAINING

but also:

• CHO

• anabolic steriods

• blood doping

• EPO

• fluid intake

• caffeine

• creatine

erythroprotein (EPO)

hormone that stimulates the development of RBCs in the bone marrow