Nutrition for Exercise

1
Nutrition for Exercise Sport

• Exercise Physiology
• McArdle, Katch, Katch Chapter 3 (Part 2)

2
Overview

• Nutrient Consumption Fit Non-fit
• Dietary Reference Intakes
• Calorie and Macronutrient Needs
• Pre workout (competition) Meal
• Water
• Carbohydrate
• Fat
• Protein
• Nutrient Timing for Resistance Training

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Nutrient Consumption Fit Unfit

• Active people do not require additional nutrients
  beyond those obtained in a nutritionally well
  balanced diet.
• What physically fit eat compared to unfit.
• Small differences in energy intake (low vs high)
• Higher dietary fiber lower cholesterol intakes
• Diets more closely approach recommendations
• Sound human nutrition represents sound nutrition
  for athletes.

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Nutrient Consumption Fit Unfit

• Most obvious distinction in nutrient needs
  between active and inactive is more total
  calories.
• Volume of physical activity determines energy
  intake requirements
• Relatively high caloric intakes of physically
  active usually increases protein, vitamin, and
  mineral nutrients intake above recommended,
• Percentage of calories from energy nutrients
  should remain in normal ranges.

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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 then 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.

Rough Estimate Minimum Calories Needed Current
wt (lb) X 23 total calories for males Current
wt (lb) x 20 total calories for females
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Exercise and Food Intake

• Except for high energy intake at extremes, daily
  intake does not exceed 4000 kCal for men and 3000
  kCal for women.
• Some sport activities require extreme energy
  output (some-times gt 1000 cal/hr).

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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 64, 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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Precompetition Meal

• Preworkout Meal Goal Maximize muscle liver
  glycogen stores and provide glucose for
  intestinal absorption during exercise.
• 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
• Protein catabolism facilitates dehydration
• 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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Pre-Workout Meals

• 3 hours before
• Pasta
• Stir fry
• Sandwiches
• Fajitas
• Eggs toast
• Chicken, potato, veggies
• Veggie burger

• 2-3 hours before
• Bagels
• Crackers
• Pretzels
• Smoothies
• Cereal and milk
• Waffles/pancakes
• Pasta salad

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Carbohydrate Needs

• Optimal fuel for EXERCISE
• Intense training depletes carbohydrate stores
  (glycogen) 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.
• Needs increase with increased training.

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Carbohydrate Needs

• 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, Rice, Vegetables,
  Bagels, Pasta, Potatoes, Fruit, Sports Drinks,
  English Muffins, Cereals, Fruit Juices, Soda Pop,
  Muffins, Crackers, Pita, Pretzels, Popcorn

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Carbohydrate Needs

• Before exercise
• consuming rapidly absorbed, high glycemic CHO w/i
  1 hr before exercising accelerates glycogen
  depletion by insulin overshoot rebound
  hypoglycemia
• consuming low glycemic CHO immediately (lt 30 min)
  allows for relatively slow absorption rate into
  blood
• 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
• 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 15 oz. for every pound lost w/i 2
  hrs. exercise

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Fluid Intake

• Recommendations
• Monitor dehydration rate from BW changes. Each
  pound (.45 kg) 450 mL
• Rate of stomach emptying affects intestinal
  absorption. 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) 10 20 minutes before,
• With subsequent regular ingestion of 250 ml 8.45
  oz every ? throughout exercise.

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Fluid Intake

• To optimize water CHO absorption use
• a 6 carbohydrate-electrolyte solution.
• Adding sodium to rehydration beverage
• maintains plasma osmolarity, reduces
• urine output, motivates.
• Theoretically, water absorption across
• intestinal mucosa may be enhanced by
• concurrent absorption of glucose Na.
• Glucose stimulates sodium absorption, sodium is
  necessary for glucose absorption, and
  co-transport stimulates waters 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.
• When dietary CHO increased to 70 of caloric
  intake, no further glycogen depletion.

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Carbohydrate Needs

• Glycogen Loading procedure increases muscle
  glycogen levels more than normal (1.7 g/100 g)
• Amount of glycogen that can be packed in
• 5 g glycogen/ 100 g muscle
• What is major benefit of carbohydrate loading?
• Endurance capacity
• Unless athlete begins competing completely
  depleted, exercise lt 60 min requires normal
  carbohydrate intake
• Each gram glycogen stores 2.7 grams H2O, makes
  heavy fuel.

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Carbohydrate Needs

• 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 _at_ 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 lt 30 fat.

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Protein Needs

• Body cant 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 Diet Periodization
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Basketball Diet Periodization
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Football Diet Periodization
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Nutrient Timing Resistance Training

• Energy Phase immediately pre- during exercise
  period consume CHO/PRO supplement.
• Anabolic Phase consume high glycemic CHO/PRO
  during 45-minute post-exercise in liquid form.
• Growth Phase from end of anabolic to beginning
  next energy phase, high glycemic CHO/PRO.

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Add Body Mass

• 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 meal size
• Add fillings toppings to food jelly, syrup,
  peanut butter
• Dont rely on weight gainers or high protein
  powders. Fill you up before get in all calories

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Goal Add Mass

• Choose more often
• Granola type cereal
• Chocolate chip cookies
• 2 milk
• Cheeseburger
• Choose less often
• Flake cereal
• Vanilla wafers
• Non fat milk
• Plain burger

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Illustration References

• Carmichael, Chris. 2005. The Lance Armstrong
  Diet, Mens Journal, Aug. p. 38.
• Gastelu, Daniel and Fred Hatfield. 1997. Dynamic
  Nutrition for Maximum Performance. Avery
  Publishing.
• McArdle, William D., Frank I. Katch, and Victor
  L. Katch. 2000. Essentials of Exercise
  Physiology 2nd ed. Image Collection. Lippincott
  Williams Wilkins.