Nutrition for Exercise

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Nutrition for Exercise
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Optimal Nutrition for Exercise

• Supply adequate for
• Tissue maintenance
• Tissue repair
• Tissue growth
• w/o excess energy

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Optimal Nutrition for Exercise

• Does not require additional nutrients beyond
  balanced diet
• Heavy exercise requires monitoring of CHO and
  fluid intake

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Recommended Daily Intake

• 2100 kcal females / 2700 kcal males
• Protein 0.8 g/kg of BM (.0128 oz./lb of BM)
• Lipids - lt 30 of energy content
• - 70 unsaturated FA
• CHO 50 60 of energy content

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Recommended Daily Intake

• Heavy endurance training
• - 10 g CHO / kg BM 65 -70 of energy content
• Ensure and restore glycogen reserves

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Glycogen Loading for an Endurance Event

• Exhaustive training bout 7 days prior
• Next 3 days diet ?? fat and protein?deprive mm.
  of CHO?? glycogen synthase
• CHO-rich diet for next 3 days (? training)

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Glycogen Loading for an Endurance Event

• can ? glycogen reserves 2x normal
• But
• inability to train
• irritability and ? mental sharpnes
• little training value
• injury

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Glycogen Loading for an Endurance Event

• More practical,
• ? training intensity 7 days prior
• normal diet 55-60 CHO)
• 3 days prior - CHO rich diet
• similar results

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Glycogen Restoration

• Muscle restored in 24 hours
• Liver faster

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Glycogen Restoration

• Taper prior to competition
• Following exhaustive training
• - 1-2 days of lighter training
• - high CHO intake

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Good Nutrition
Fats, oils, and sweets
sparingly
Milk, yogurt, and cheese
Meat, poultry, fish, dry beans, eggs, and nuts
2-3 Servings
2-3 Servings
Fruit (2-4 Servings)
Vegetables (3-5 servings)
Bread, Cereal, Rice, and Pasta (6-11 servings)
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Exercise and Food Intake

• Allow 1-2 to accommodate to new energy output
• Endurance athletes 4000 kcal

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Eat More, Weigh Less

• People who ran on average ? 35 miles
• Consumed 40-60 more kcal/kg than sedentary group
  yet
• - weighed less
• - lower body fat

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Precompetition Meal

• Provide adequate CHO energy ensure optimal
  hydration
• Eliminate fats protein on that day
• - slowly digested
• - slows CHO digestion

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Precompetition Meal

• Protein
• protein digestion

? Metabolic heat
? Water loss
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Precompetition Meal

• 150 300 grams (5-10 oz.) of CHO 3-4 hours
  before exercising
• - restores muscle/liver glycogen
• - available glucose for absorption during
  exercise

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Feeding during Exercise

• High intensity exercise - glucose feedings
  prolong glycogen reserves
• fatigue postponed 15 to 30 min. w/ CHO feeding
  (60-80 aerobic capacity)
• CHO feedings during exercise most beneficial at
  75 AC

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Feeding during Exercise

• Light to moderate exercise (lt 50 of max.)
• Lipid is 10 energy source
• Glycogen minimally deleted

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Recovery from Exercise

• Glycemic Index - extent to which BG ? after
  ingesting a food containing 50 grams (1.75 oz.)
  of CHO

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Glycemic Index

• High - glucose, sucrose, syrups (cane, maple,
  corn), honey, bagel, white bread, potato, corn
  flakes, raisins, bananas, carrots, white rice
• Medium - whole grain bread, pasta, corn,
  oatmeal,orange, grapes
• Low - fructose, yogurt, peanuts, peas, beans,
  apple, peach, figs, plums, dairy products

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Feeding prior to Exercise

• High glycemic CHO one hour prior
• ? BG ? ? insulin ? hypoglycemia ? fatigue
• inhibits lipid mobilization

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Feeding prior to Exercise

• Actually, glycogen reserves depleted prematurely
• ? BG ? ? insulin ? hypoglycemia ? fatigue

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Feeding prior to Exercise

• Foods w/ low glycemic index
• CHO digested absorbed slowly thus no surge in
  insulin

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Recovery from Exercise

• Rapid replenishment of CHO - why?
• CHO w/ moderate to high glycemic ratings
• glycogen restored at (5-7 / hour)
• 20 hours to completely restore reserves

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Gastric Emptying and SI Absorption

• High gastric fluid volume ? speeds gastric
  emptying
• 150-250 mL (5-8 oz.) fluids every 15 minutes
• slower by caloric density of fluid

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Recommended Hydration

• 5-8 CHO conc.
• CHO (grams) / fluid (ml) 100
• intense aerobic training (lt 1 hr.) w/ thermal
  stress ? fluid replacement is priority (lt 5
  solution)

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Recommended Hydration

• Cooler weather ? higher conc. (15) of solution
• optimal hydration - 1 L/hr offset dehydration
  minimize discomfort

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Recommended Hydration CHO Replacement

• Monitor body weight (1 lb. 15 oz.)
• ingest fluids _at_ 80-100 of depletion rate
• Endurance
• 21 - 42 oz. of beverage containing 5-8 CHO