Nutrition

Physical Fitness

the ability to carry out daily tasks with vigor and alertness, without fatigue, and with ample energy to enjoy leisure time and respond to unforeseen emergencies (ie. Polar bear)

Physical fitness is split into 

• health related fitness

• Skill related fitness

Health related fitness skills

CR endurance

Muscular endurance

muscular strength

body comp

flexibility

CR endurance

the ability to sustain a level of effort for a period of time

the ability to move fatigue and fuel

Skill related fitness components

power, agility, balance, coordination, speed, reaction time

Moderate intensity (sweat, breating, rpe and vo2 max %)

sweat a little

breathe harder

RPE 5-6

50-70%

Vigorous

heavy sweat

out of breath

rpe 7/8

vo2 max 70+

FIIT overload

10-15% at a time

Talk test

• ventilation increases linerally until the lactate threshold

talk test and lactate threshold

ventilation rises exponentially

the ability to talk is overridden by the need for 02/c02 exchange

85% vo2 max

Major events —respiration

Pulmonary ventilation

Diffusion of o2/co2 at lungs and tissue

transport of co2/o2 in blood to tissues 

regulation of ventilation

pulmonary ventilation (inspiration)

Diaphragm contracts - intercostals lift - chest cavity vol increases - lung pressure decreases = AIR IN

Pulmonary ventilation (expiration)

Diaphragm relaxes - chest cavity vol decreases- pressure increases and air flows out (from high to low air will flow)

Diffusion of o2/co2 in the lungs to blood

o2 = alveoli-blood (high to low o2)

Co2 = blood-alveoli (high to low co2)

Muscles and diffusion of 02, c02

Blood-tissues (high-low o2)

tissues -blood (high - low co2)

Transport of co2 /o2 n blood

99% of o2 bound to heme

co2

• 70& hco3

• 20 bound to hemogolobin

• 10 plasma

Arterial Pressure

increasing venous return and the effect of cardiac outfout

increase heart filling, increase Stroke volume, increase cardiac output

resting cardiac output

5.5 L/min

max untrained CO

23L/min

rmax trained CO

30-40L.min

heart adaptation with training

Increased heart muscle mass means increased  SV and decreased HR even when CO remains the same

• heart works less over the lifetime

Insulin sensitivty and exercise

increases with exercise due to increased in insulin signalling intermediates and increases in GLUT-4

GLUT-4 in fed state

activated to allow more glucose to be stored in tissues 

fat breakdown is inhibited, triglycerides remain stored

Fasted State

• Glut-4 is not activated

• the body burns far for energy

• breakdown of triglycerides 

Blood pressure improves at

low intensity exercise

blood lipids and exercise

increase in HDL, decrease in IG and decrease in LDL

HDL

increases with exercise

moves LDL to liver for clearance

triglycerides and exercise

• used for energy

• regular exercise imporves usage and lowers resting levels

LDL and exercise

• liver metabolism changes and makes it better to take care of LDL

• takes longer and sustained and chronic exercise

Total energy expenditure

TEE + RMR + Diet induced thermogenesis + activity energy expenditure

RMR

• takes up 60-75% of tee

• can increase with increase in muscle 

Diet induced thermogenesis

• protein has the biggest effect (50% of consumed calories of protein are used to digest protein)

• 10%

Activity expenditure

• exercise 

• 20-30%

EPOC

• oxygen use stays elevated post workout 

• Restoring energy stores, clearing lactate, and doing tissue repair

• peaks after exercise w rapid decline

increased exercise intensity and epoc

means longer epoc

Rapid phase of epoc

• replenish o2, remove lactate, atp resynthesis, regulate body temp, ventilation, circulation

prolonged phase EPOC

• Re-esterification of FA

• protein resynthesis

Gasser Article

• exercise is effective for reducing visceral fat

• Visc fat is more metabolically active than subcutaneous fat

• waist reductions occur early in weight loss

Visceral fat

• has increased adernergic receptors (will respond to adrenaline during exercise)

• decreased sensitivty to insulin 

• easily broken down for energy unlike subcutaneous fat

the only significant way to loose weight is through

aerobic exercise and decreased kcal

EPOC overview

• extra calorie burn after exercise (recovery)

• Short term 

• Driven by intensity and duration

• no baseline adaptations 

RMR overview

• resting cost to maintain body fx

• occurs 25/7

• driven by ffm, age, sex size, hormones

• can incrase chronically with resistance training (FFM)

Athlete 

person who participates in sport 

Sport

Form of physical activity through an organization with aim at expression or improving physical and mental well being while forming social relationships, and maintaining competition

training

• prepating for sport and athletic changes

• gradual changes

skill development

• skills enhanced by

• Practice, reptition, coaching

Principles of training

• Progressive overload

• Individuality

• Specificity

• Hard/Easy

• Periodization

• Disuse

Progressive overload

sufficient stress can cause adaptation

INdividuality

• each athlete may respond differently to a stimulus

Specificity

different stress = different adaptation

Hard/easy

• rest and recovery 

• stimulus levels

periodixation

• macro, meso, micro cycles

• different goals during cycle

disues

use or lose

occurs when stress is low

The off season

• time to build strength and power

• focus on overall fitness

• decrease in kcal expenditure, nutrtion needs to change (risk ed)

prior to season

training volume increases

increase base of fitness

the preseason

• decrease training volume

• increase skill development

Competition

• slight skill work

• focus on performance

Goals of training

• improve performance

• improve specific componenets

• avoid injury

• peak at event

nutrition and injury

• if we don’t provide enough nutrition to maintain body weight, we will have low energy availability and increased injury risk

HIIT and mitochondrial content

• increases amount and effiency of mitochondrial content and capillary density

• shift anaerobic to aerobic

• recruits slow and fast twitch fibers

• atp rate of reduction is high (inc stress, inc adaptation)

• triggers the same signals as endurance

• increased EPOC

moderate LSD

increase in mitochondrial efficency and increase in type one muscle fibers

Adaptations to exercise Endurance

• increase in CV fitness

• Mitochondrail biogenesis

• increased vo2 max, lactate threshold and exercise economy

• greater fuel diversity

mitochondiral biogenesis

• increased mitochondria, increase biogenesis

• anaerobic is limiting so we want to do as much aerobic work at the highest level possible

• increased exercise economy

exercise economy

energy burned per unitof velocity 

Adaptations with resistance training

• muscle hypertrophy and strength

• inc anerobic capacity, musclar fitness, glycoltic metabolism

• inc protein synth, ince muscle mass

• CHO as fuel

• strength changes quiecker than mass

Concurrent training adaptations

inc vo2 max

risk of imparied strength adaptations due to negative energy balance

Short term nutrition goals

• support training

• minimize dehydration

• enhance performance

• recovery

Long-term nutrition goals

• adequate energy intake

• replenish fuel stores

• growth and repair

• adequate hydration

• overall health

Sport nutrition

the integration and application of scientifically based nutrtion and exercise physiology principles that support and enhance training

exercise physiology

science of response and adaptation of the challenges of movement

Greatest impact of exercise nutrition

allowing athletes to train effectivley, and consistenstly

• increase training efforts

• optimal recovery (styaing hydrated, maintaining and reloading glycogen stores)

energy

the ability to perform work

energy work in the body

• storage of fuels

• maintenance of ion channels

• force production

• circulation of blood (o2, nutrients, etc(

ion channels and energy work

pumping potassium for contraction

• 60% if atp used in a day is attributed to sodium-potassium pump (this is increased in athletes)

to use energy of food

need to change to chemical energy (immediate or stored)

ATP storage and energy

• atp is high energy but low stability due to it’s negative charge

• it’s a bulky molecule, meaning it messes up osmotic pressure

• uses a lot of energy - risk to invest and make if we don’t know we will use it. So that is why we make it on demand instead 

Sugars (carbs) split into

mono, di, and polysaccharides

simple sugars

• mono and disacchardies

• simple chemical structure which makes them easy to digest

• glucose, galactose, and fructose

Complex sugars 

• starches and fibers

• contain extra nutrients, and digest slowly

role of sugars

provide energy to working muscles and tissues

athletes and sugars

athletes are highly insulin responsive (increased exercise) so sugar is taken care of right away and used up

bloodsteam and sugar and athletes

• simple sugars (like what’s found in gatorade) can be absorbed into the gut quickly, meaning if taken during exercise or competition it can enhance performance by enhancing fuel stores 

High fructose corn syrup

• gets a bad rep because of all the unhealthy foods and stuff it is in, in reality it is very similar chemically to sucrose so it’s not as bad as we think

• other factors are much more important 

other factors for corn syrup

• Dose

• Source

dose (corn syrup)

17% of kcal would need to be from fructose to have a measurable impact on the liver (currently the average is lower than 10)

Source (corn syrup)

sugary drinks are the worst syrup

corn syrup is most detrimental when

when added on top of a regular diet

• increase kcal, increase fat, increase obesity

• *so maybe the problem is just generally the fat gain with increased calories and sugar, not the corn syrup

Proteins

• large, complex molecules found in cells that are made up of amino acids

leucine

allows for insulin distribution

role of protein

• mainteneance, muscle building

• glycogen store recovery 

• energy provision (to a lower extent)

amount, timing, type of protein

dependent on sport, protein is the most variable nutrient

all protein sources are not created equal

• leucine

• does it have the full complement (if not can we pair it with something else to get the whole complement of protein)

getting full protein

• over the course of the whole day we should be getting every amino acid in

more protein is not always better

• amino acids that we don’t use are just peed out

• so if we’re eating too much protein, or don’t have the proper stimulus for the protein to respond to then we just pee it out and that’s kind of useless

the average candian consumes (protein)

1,1g/kg/day

red meat

• great source of iron and part of a healthy diet

• colon cancer studies used processed meat, plus we don’t get a whole serving in per fay so it’s fine in moderation

saturated fat

• no double bonds

• increases risk of cardiovascular disease by increasing levels of LDL

unsaturated fat

• double bonds