Optimal Nutrition for Exercise and Good Health

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Chapter 10

• Optimal Nutrition for Exercise and Good Health

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Optimal Diet

• Calories
• Macronutrients (Percentage)
• Micronutrients
• Fluid Regulation

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Optimal Diet

• Balanced Diet that consists of calories equal to
  calories expended each day.
• Active people do not need different diet, just
  more calories/day.
• Athletes do not need more vitamins or mineral.
• Centered around food LOW in Cholesterol,
  Saturated Fat, Salt, and Simple Sugars.

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Caloric NeedsVary Tremendously

• GENETICS
• Activity
• LBM

• Altitude
• Temperature
• Sleep

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Macronutrients
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Macronutrients
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Calculating Macronutrients

• Fat 9 kcal / gram
• Protein 4 kcal / gram
• Carbs 4 kcal / gram

Nutrient (g) X kcal per gram
X 100
Kcals per serving of food
of kcals from macronutrient
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Protein

• Avoid HIGH protein / LOW carbohydrate diets.
• Most people consume too much
• ? protein intake will NOT ? LBM
• Protein can NOT be stored
• Can easily be converted to FAT
• Amino Acid supplements are a WASTE of (and add
  kcals to diet)
• Dont be fooled by claims of supplement
  companies!!!

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Lipids

• USA about 40-50 kcals from fat
• China about 10
• Les than 30 of kcals from fat
• Less than 1/3 being saturated
• Fat free diet NEVER recommended
• Essential fatty acids
• Fat soluble vitamins rely on fat for absorption
• MINIMUM of 25g fat / day

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Carbohydrate

• USA Only 40-50 of kcals
• Should be 60 (? complex)
• Tarahumara Indians
• 75 kcals from complex/fiber rich foods
• Virtual absence of hypertension, obesity, CAD,
  and circulatory diseases

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Micronutrients

• Vitamins and Minerals
• No increased need due to exercise
• Some vitamin / mineral supplementation MAY be
  beneficial
• NEVER mega-dose vitamins / minerals
• Balanced diet will provide ALL vitamins and
  minerals needed.

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Carbohydrate Intake

• Carbohydrate is needed by active individuals
• Recommended intake 60 kcals
• Intake should approach 70 of kcals with
  continuos intense training to avoid depletion of
  glycogen stores

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Eating Plans

• Four Food Group Plan
• Developed in 1958 by USDA in large part with
  funds from beef and diary industries
• Divides foods into four categories
• Diary Products
• Meat other high protein products
• Fruits and Vegetables
• Breads, Grains, Cereals

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Eating Plans

• Four Food Groups
• Positives
• Teaches people importance of a balanced diet
• Ensures proper intake of essential vitamins,
  minerals, amino acids, fatty acids
• Drawbacks
• Not enough emphasis placed on low fat food
  selections
• Most nutritionist/doctors recommend more fruits
  vegetables and less meat intake.

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Eating Plans

• Food Pyramid
• Reflects current recommendations on eating
  healthy
• Maintains four food groups concept, but
  emphasizes low fat, highly nutritious food
  choices such as whole grains, fruit vegetable
  consumption.

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Exercise and Kcal Intake

• Goal Matching food intake with energy
  expenditure
• Many Americans live in continuos caloric surplus
  ? creeping obesity
• Kcal intake for Competitive Athletes
• Men Approximately 4000 kcal
• Women Approximately 3000 kcal

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Proper Nutrition

• Kcals In Kcals Out
• 60-70 Carbohydrate
• lt30 Fat / Lipids
• 10-20 Protein
• Various Food sources providing all essential
  vitamins, minerals, amino acids, fatty acids!
• Adequate fluid intake to maintain H20 balance

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Diet and Exercise

• Exercise and Fuel
• Short Duration Intense Exercise
• Primarily Carbohydrate Energy
• Extended Duration / Moderate Intensity
• Lipid mobilization and Glycogen stores

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Diet and Exercise

• Virtually UNLIMTED supply of fat stores
• Glycogen stores can be severely depleted by
  continuous exercise of just a few hours or
  fasting for as little as 24 hours.
• When glycogen stores in specific muscles are
  depleted a phenomena referred to as Hitting the
  Wall occurs.

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Diet and Exercise

• Hitting the Wall
• Athlete tires very easily and endurance capacity
  is severely diminished.
• Muscle glycogen is only depleted LOCALLY in the
  active muscles.
• Body does not contain the enzymes needed to
  release and transfer glycogen between muscles.
• May be delayed by variations in training and/or a
  process called Carbohydrate Loading

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Training Considerations

• Glycogen stores need TIME to replenish
• Vary training intensity and schedule
• At least 48 hours are needed to replenish
  severely depleted glycogen stores
• Carbohydrate intake should be at least 60 of
  kcals or more
• Glycogen resynthesis is most predominate in the
  few hours following intense aerobic exercise (eat
  high carb foods)

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Diet Considerations

• HIGH carbohydrate diet to maximize performance
• High carb diets vs. High fat diet
• Endurance was 3Xs greater (Bergstrom et al)
• High carb diets result in higher glycogen stores
  in muscle

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Carbohydrate Loading

• Timing the depletion of glycogen and subsequent
  replenishment eliciting an overshoot
• Results in higher than normal resting levels of
  muscle glycogen
• Only helpful for long duration, endurance
  exercise (gt75 min.)

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Carbohydrate Loading

• Stage One (Depletion)
• Exercise to exhaustion followed by 3 days of low
  carbohydrate dieting w/ moderate exercise
• Stage Two (Loading)
• Three days of little physical activity with a
  HIGH carbohydrate diet.
• Day Seven Competition
• Glycogen levels may increase 2X

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Carbohydrate Loading

• Drawbacks
• Glycogen is a heavy fuel
• Carries additional 2.7 g H2O / 1 g glycogen
• ? cholesterol levels, Vitamin / Mineral
  deficiencies
• Ketosis
• Acidosis, liver kidney strain
• Loss of LBM !
• Detraining can be seen in as little as 48 hours
  of inactivity!

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Carbohydrate LoadingModified Loading Procedure
Day 6 No Exercise Diet 70 Carbs

• Day 1
• Exercise 1.5 hours
• Diet 50 Carbs

Progressively Decrease
Increase Carbs Daily
Glycogen levels can be increased by similar
amounts without many of the drawbacks to
traditional method.
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Fluid Ingestion w/ Sugars

• During Exercise
• May spare muscle glycogen some
• May slow GET of fluids
• After Exercise
• Increase blood sugar levels if they have fallen
  during prolonged exercise
• Facilitate the rebuilding of glycogen stores

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Fluid Ingestion w/ Sugars

• Before Exercise (Common mistake)
• Actually hinders exercise performance
• Increase in Blood Glucose Insulin overshoot
• Causes hypoglycemia impairing CNS
• Facilitates glucose influx into muscle, increases
  carb utilization for energy
• Insulin- inhibits fatty acid mobilization
• Result Quicker depletion of glycogen