Nutritional factors in health and performance

Common concern of those that are training And what does it depend on?

High ChO’s, High Protein, does nutrient timing matter?, Daily energy requirements

it depends on the exerciser/competitor

Do not display one size fits all mentality

Standard nutrition guidelines

Two basic goals of active trainers:

Eat to max performance and eat for optimal body composition.

MyPlate

Five food groups

Evaluate appropriate nutrient levels to prevent nutrient deficiency or toxicity

Evaluate apportionment calorie level

Take in account those that are not physically fit

Macronutrient

Nutrient required in large amounts in diet

Classes of macronutrients

Protein, carbs, and lipids

Micronutrients

Nutrient required in small amounts in diet (measured in milligrams)

Primary micronutrients

Vitamins and minerals

Structure and function of proteins

Contain nitrogens

Amino = nitrogen containing

Building blocks = amino acids

Important to maintain positive nitrogen balance for active individual

Negative nitegen balance = not enough amino acid support

Non essential Amino acids

More than half can be synthesized by the body because they don’t need to be consumed through the diet

Essential Amino acids

Body can’t manufacture nice of them and must be obtained through the diets

“Conditionally essential” amino acids

Considered Nonessential

Considered essential during times of illness and stress

How many kcal/g do proteins provide?

4kcal/g

High quality (complete) protein

A protein with an amino acid pattern similar to that needed by the body, animal origin

Low quality (incomplete) protein

protein deficient in one or more of the nonessential amino acids, plant origin

Protein requirements

Adult recommendations are 0.8 g/kg of body weight both men and women

Expressed as percent of daily caloric intake

Range recommends 10-30% adults

Increased protein requirements for active trainers

Strength trainers : 1.4-1.7 g/kg

Aerobic trainers : 1.0-1.17g/kg

How much protein can we use?

Bodies cannot use more than 2-2.5 g/kg per day

Maybe less: 1.6-1.8g/kg

Max effective dose: 20-35 g (high quality protein)

(At one time to support muscle repair, maintenance, and growth)

Negative caloric balance

When protein is used as an energy source

Protein can’t be utilized for primary responsibility of tissue structure maintenance and amino acid replenishment

What can be caused by a negative caloric balance?

An inverse relationship between caloric intake and protein requirements

Caloric intake decreases, protein requirements increase

Primary role of Carbs

Serve as an energy source

How many kcal/g does carbs provide?

4 kcal/g

Monosaccharides

Glucose, fructose and galactose

All single sugar molecules

Disaccharides

Sucrose, lactose, and maltose

Two simple sugar units joined together

polysaccharides

Complex carbs with thousands of glucose units

What is the longer source of energy carbohydrate?

Polysaccharides

Any type of carbohydrate including sugars and starches are effective to supply _______ and _________

Glucose and glycogen

How does Slower time to fatigue occur?

By trained muscle amd properly fueled muscle

Glycemic Index

Classifies food by how high/for how long it raises blood glucose.

Reference food of GI

Glucose or white bread (GI = 100)

High GI foods

Digest quickly and raise blood glucose and insulin quickly

Low GI foods

Take longer to digest and slow increase blood glucose, stimulate less insulin

What percent of carbs should be total daily calories?

50-55%

Aerobic endurance athletes training for long durations

Replenish glycogen levels by consuming max levels of carbs

55-65% total daily calories from carbs

About 8-10 g/kg of body weight

Strength, sprint, and skill athletes 5-6g/kg

Lipids ; Saturated

Fat acids with no double bonds

Mono-saturated

Fatty acids containing one double bond

Polyunsaturated

Containing two or more double bonds

How many kcal/g does fats provide?

9 kcal/g

Typical American diet fat consumption

34% of total kcals consumed

American heart association recommends

30% or less of total ovals consumed

American institute of medicine recommends

20-35% of total daily kcals consumed

2/3 total fat intake should come from monounsaturated or polyunsaturated sources

Less than 10% from saturated fats

Active trainers fat requirements

> 30% kcals from fat

High fat diets: 38% from fat (trained runners)

Hugh fat diets : 35% kcals from fat compared to low fat diets 24%=delayed fatigue time female soccer Lakers

Who are very low fat diets prescribed for

(< 15%)

Those with severe heart disease:

Not recommended for active trainers

Shown to decrease testosterone production

Lead to decrease in metabolism and muscle development

Purpose of pre exercise food consumption

Provide fluid and energy for exerciser during workout/performance

It’s important for those who are active to consume food and beverages that they like, that they tolerate well, that they are used to consuming, and that they believe result in a successful training bout/ win performance

True or false?

True

Time window for pre exercise food consumption

3-4 hours between meal and workout/competition

What are contact sports at risk of blowing?

High risk of blow to the stomach

Those who lose appetite: nauseated shortly after workout/competition

Athletes that experience gastrointestinal distress before practice/event due to anxiety

Those who exercise in heat, dehydration increases distress

Athletes participating in high intensity sport with running/jumping

What’s the closest pre exercise time for food consumption

30 min prior to workout

Individuals feeling immense hunger because hunger=distraction

Individuals with tendency to feel shaky/weak (low blood sugar)

Aerobic bouts of activity, wants to max carb stores

Carbohydrate loading

Technique to enhance muscle glycogen prior to long term aerobic endurance exercise

Most common strategy

3 days high carb ingestion with tapering exercise one well prior to event then complete rest day before event

Will provide about 600 g of carbs/day or 8-10g/kg of body weight

Post exercise food consumed

High GI foods consumed after exercise replenish glycogen faster than low

Anabolic window

Immediate carb ingestion. Standard guideline for glycogen repletion

Ingestion of 2 hours post exercise shown to not inhibit glycogen repletion 8 or 24 hours post exercise

what this means= Eating carbs within up to 2 hours after exercise still allows full glycogen recovery between 8–24 hours later.

What should the emphasis be placed on

A variety of nutrients for replenishment of all substrates for adequate recovery

For strength training:

30-100g high glycemic carbs

20-30 g of protein

What is energy measured in?

Kilocalories

Define a kilocalorie

work or energy required to raise the temp. of 1 kg of water 1 degree Celsius

Energy (caloric) requirement

Energy intake equal to expenditure, resulting in constant body weight

Factors determine daily energy requirements

Resting metabolic rate : energy requires to sustain life minus factors below

Thermic effect of food : energy requirements for digestion, absorption, nutrients distribution

Physical activity

How to estimate energy requirements

Active trainers can use food diaries during periods of stable body weight to estimate requirements

Weight gain

Gains in body mass and strength occur when consumption of adequate calories and dietary protein

Hyper caloric diet

10-15% above what’s needed to maintain existing body weight

Protein recs : about 1.4 -1.7 g per kg per day

Macronutrients recs

About 40%-50% kcals from CHO

About 30% kcals from protein

About 20-30% kcals from fat

Muscle tissue approx. composition

70% water, 22% protein, 8% fatty acids and glycogen

Based upon above components, if all extra kcals are used for muscle growth during resistance training then about _______ kcals are required for each 1 one increase in lean tissue

2,500 extra kcals

Weight loss main goal

Achieve negative caloric balance, food consumed less important than the portions of those foods, focus on calories (Hypocaloric diet)

If all expended/dietary restricted kcals apply to body fat loss, then deficit of ______ kcals will result in ______ pound fat loss

3,500, 1 pound

Max rate of flat loss

1% body mass per week;

1.1-2.2 pounds per week,

represents daily caloric deficit of about 500-1,000 kcal

Rapid weight loss

For minimizing lean tissue loss, small decreases in caloric intake help achieve gradual weight loss

Active caloric minimums

No less than 1,800-2,000 a day

Sedentary mins.

1,200 kcal (females) 1,500 (males)

If active this is too low

Simultaneous muscle gain/ fat loss

Dependent on level of training

Precisely untrained will show this pattern

Pattern unlikely with trained

Estimated daily calorie needs of male and female athletes by activity level : males

Light: 17 kcal/lb

Moderate : 19 kcal/lb

Heavy : 23lcal/lb

Females

Light : 35

Moderate: 37

Heavy : 44