Title: Chapter 10 Nutrients, Physical Activity, and the Body
1Chapter 10Nutrients, Physical Activity, and the
Bodys Responses
- Nutrition Concepts Controversies, 12e
Sizer/Whitney
2Learning Objectives
- Discuss the short-term and long-term benefits of
achieving cardiorespiratory fitness. - Explain how the 2008 Physical Activity Guidelines
for Americans can be incorporated into anyones
lifestyle. Suggest simple ways to increase
activity level throughout the day.
3Learning Objectives
- Explain why it is important for an athlete to
maintain blood glucose levels before, during, and
after vigorous exercise. - Describe how an athletes body uses dietary
protein during and after strenuous exercise.
4Learning Objectives
- Discuss some reasons why female endurance
athletes may be vulnerable to iron deficiency. - Evaluate whether conjugated linoleic acid (CLA)
and other ergogenic aids are useful for obtaining
an ideal body composition for sports.
5Introduction
- Physical activity and nutrition
- Needs
- Energy-yielding nutrients
- Vitamins and minerals
- Results
- Regulation of energy-yielding nutrients
- Body composition
- Daily calorie allowance
6Fitness
- Depends on physical activity or exercise
- Movement, muscle contraction, energy
expenditure - Benefits
- Chronic disease
- Longevity
- Disease resistance
- Numerous other benefits
7Physical Activity Guidelines
- 2008 Physical Activity Guidelines for Americans
- Aerobic physical activity resistance training
- Moderate vs. vigorous intensity
- Health-care provider advise
- Accumulated weekly totals
- Weight maintenance
- Sport performance
8Physical Activity Guidelines for Americans
9Intensity of Physical Activity
10American College of Sport Medicines Guidelines
for Physical Fitness
11The Essentials of Fitness
- Components of fitness
- Adaptations
- Athletes
- Muscle power
- Agility
- Reaction times
- Fatigue
12How Do Muscles Gain in Size and Strength?
- Activity choices
- Overload
- Balance of activity and rest
- Work different muscle groups
- Muscles need rest
- Replenish and adapt
- Specific training
- Hormones and muscle growth
13What Are the Benefits of Resistance Training?
- Progressive weight training
- Prevent and manage chronic disease
- Muscle strength size, power, or endurance
- Resistance and repetitions
- Appearance
- Mobility and bone loss
- Slows loss of physical mobility
- Maximize and maintain bone mass
14How Does Cardiorespiratory Training Benefit the
Heart?
- Enhances capacity
- Heart, lungs, and blood
- Enhances efficiency
- Delivery of oxygen
- VO2 max
- Removal of wastes
- Blood lipid profile
- Heart disease risk
15How Does Cardiorespiratory Training Benefit the
Heart?
- Effective training activities
- Elevate heart rate
- Sustained for longer than 20 minutes
- Use most of the large-muscle groups
- Pulse check
16The Active Bodys Use of Fuels
- Fuels
- Mixtures
- Vary
- Excess postexercise oxygen consumption (EPOC)
- High intensity activities
- Cardiac output
- Fuel usage
17Delivery of Oxygen by the Heart and Lungs to the
Muscles
18Glucose Use and Storage
- Muscle glucose
- Retains glycogen for own use
- Liver glucose
- Glycogen and endurance
- High-carbohydrate diets
19The Effect of Diet on Physical Endurance
20Activity Intensity, Glucose Use, and Glycogen
Stores
- Energy stored as glycogen
- Anaerobic use of glucose
- Quick energy
- Muscle glycogen reserves
- Aerobic use of glucose
- Energy from glucose and fatty acids
- Lactate
- Anaerobic activity
- Muscle size and strength
21Glucose and Fatty Acids in Their Energy-Releasing
Pathways in Muscle Cells
22Activity Duration, Glucose Use, and Glycogen
Stores
- Glucose use
- Duration of activity
- Intensity of activity
- Blood glucose and activity
- Dietary strategies
- High carbohydrate diet daily
- Consume glucose during activity
- Consume carbohydrate shortly after exercise
23Carbohydrate Needs of Athletes
24Degree of Training Affects Glycogen Use
- Muscles adapt to store more glycogen
- Trained muscles burn more fat
25Fat and Physical Activity
- Body fat as fuel for activity
- Sources of fat
- Importance of strength training
- Fat in the athletes diet
- Performance
- Omega-3 fatty acids
- Intensity and duration
- Degree of training
26Protein for Building Muscles and for Fuel
- Muscle protein synthesis
- Up to two days after activity
- Intensity and pattern of muscle contraction
- Muscle cells only build proteins as needed
- Dietary protein
- Supplements
- High-quality proteins
- Fuel for physical activity
- Factors that regulate protein use
27How Much Protein Should An Athlete Consume?
- DRI vs. other authorities
- Nature of chosen activity
28Do Nutrient Supplements Benefit Athletic
Performance?
- Well-nourished athletes
- More food means more nutrients
- Supplement timing
- Body use takes hours or days
- Preventing deficiencies
- Impede performance
29Nutrients of Concern
- Vitamin E
- Physical activity creates more free radicals
- Benefits of vitamin E supplements
- Studies are conflicting
- Interference with absorption
- Iron
- Deficiency impairs performance
- Groups at risk for deficiency
- Sports anemia
30Water Losses During Physical Activity
- Water losses
- Breathing and sweating
- Dehydration
- Sweat and temperature regulation
- Heat stroke
- Potentially fatal
- Reduce risk
- Hypothermia
- Symptoms
31Fluid and Electrolyte Needs During Physical
Activity
- Hydrate and rehydrate
- Thirst signal
- Hourly sweat rate
- Water
- Endurance athletes
- Electrolyte losses and replacement
- Minerals
- Sports drinks vs. regular diet
32Sodium Depletion and Water Intoxication
- Replenishing electrolytes
- Crucial time
- Hyponatremia
- Differs from dehydration
- Heat cramps
- Sodium
33Other Beverages
- Caffeine
- Moderate doses
- Iced tea
- Energy drinks
- Carbonated beverages
- Alcoholic beverages
- Diuretic
34What Do Sports Drinks Have to Offer?
- Fluid
- Glucose
- Sodium and other electrolytes
- Psychological edge
35Choosing a Performance Diet
- Nutrient density
- Balance
- Carbohydrate intake
- Liquid carbohydrate supplements
- Protein
- Milk and meat products
36Nutritious High-Carbohydrate Meals for Athletes
37Choosing a Performance Diet
- Planning an athletes meals
- Fruit and vegetable intake
- Pregame meals
- Easily digested
- Contain fluids
- Finish eating 3 to 4 hours before competition
- Complete bars and drinks
38Eating Patterns for Athletes
39Examples of High-Carbohydrate Pregame Meals
40Ergogenic Aids Breakthroughs, Gimmicks, or
Dangers?
41Ergogenic Aids
- Advertorials
- Dietary supplements
- Escape regulation
- Legitimate research
- Large majority of ergogenic aid claims are not
supported
42Ergogenic Aids
- Caffeine
- Endurance vs. high-intensity activities
- Adverse effects
- Diuretic
- Carnitine
- Nonessential nutrient
- Chromium picolinate
- Carbohydrate and lipid metabolism
- Safety concerns
43Ergogenic Aids
- Creatine
- Hypothesized benefits
- Confirmed effect
- Weight gain
- Conjugated linoleic acid (CLA)
- Not worth their price
- Sodium bicarbonate
- Unpleasant side effects
44Ergogenic Aids
- Amino acid supplements
- Maximum gains
- Essential amino acids in system prior to physical
work - Best source
- Food
- Reasons against supplements
45Ergogenic Aids
- Whey protein and other protein supplements
- By product of cheese making
- Timing of protein intake
- Complete meal replacers
- Fall short of complete nutrition
- Risk of dental caries
- Nutritional uses
- Pregame meal
- Between-meal snack
46Hormone Preparations
- Anabolic steroid hormones
- Illegal and dangerous
- Steroid alternative supplements
- Herbal or insect sterols
- Prohormones
- Androstenedione
- DHEA
- Drugs posing as supplements
47Physical Risks of Taking Steroid Hormone Drugs