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Chapter 10 Nutrients, Physical Activity, and the Body

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Chapter 10 Nutrients, Physical Activity, and the Body s Responses Nutrition: Concepts & Controversies, 12e Sizer/Whitney What Do Sports Drinks Have to Offer? – PowerPoint PPT presentation

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Title: Chapter 10 Nutrients, Physical Activity, and the Body


1
Chapter 10Nutrients, Physical Activity, and the
Bodys Responses
  • Nutrition Concepts Controversies, 12e
    Sizer/Whitney

2
Learning 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.

3
Learning 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.

4
Learning 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.

5
Introduction
  • Physical activity and nutrition
  • Needs
  • Energy-yielding nutrients
  • Vitamins and minerals
  • Results
  • Regulation of energy-yielding nutrients
  • Body composition
  • Daily calorie allowance

6
Fitness
  • Depends on physical activity or exercise
  • Movement, muscle contraction, energy
    expenditure
  • Benefits
  • Chronic disease
  • Longevity
  • Disease resistance
  • Numerous other benefits

7
Physical 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

8
Physical Activity Guidelines for Americans
9
Intensity of Physical Activity
10
American College of Sport Medicines Guidelines
for Physical Fitness
11
The Essentials of Fitness
  • Components of fitness
  • Adaptations
  • Athletes
  • Muscle power
  • Agility
  • Reaction times
  • Fatigue

12
How 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

13
What 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

14
How 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

15
How 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

16
The Active Bodys Use of Fuels
  • Fuels
  • Mixtures
  • Vary
  • Excess postexercise oxygen consumption (EPOC)
  • High intensity activities
  • Cardiac output
  • Fuel usage

17
Delivery of Oxygen by the Heart and Lungs to the
Muscles
18
Glucose Use and Storage
  • Muscle glucose
  • Retains glycogen for own use
  • Liver glucose
  • Glycogen and endurance
  • High-carbohydrate diets

19
The Effect of Diet on Physical Endurance
20
Activity 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

21
Glucose and Fatty Acids in Their Energy-Releasing
Pathways in Muscle Cells
22
Activity 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

23
Carbohydrate Needs of Athletes
24
Degree of Training Affects Glycogen Use
  • Muscles adapt to store more glycogen
  • Trained muscles burn more fat

25
Fat 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

26
Protein 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

27
How Much Protein Should An Athlete Consume?
  • DRI vs. other authorities
  • Nature of chosen activity

28
Do 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

29
Nutrients 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

30
Water Losses During Physical Activity
  • Water losses
  • Breathing and sweating
  • Dehydration
  • Sweat and temperature regulation
  • Heat stroke
  • Potentially fatal
  • Reduce risk
  • Hypothermia
  • Symptoms

31
Fluid 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

32
Sodium Depletion and Water Intoxication
  • Replenishing electrolytes
  • Crucial time
  • Hyponatremia
  • Differs from dehydration
  • Heat cramps
  • Sodium

33
Other Beverages
  • Caffeine
  • Moderate doses
  • Iced tea
  • Energy drinks
  • Carbonated beverages
  • Alcoholic beverages
  • Diuretic

34
What Do Sports Drinks Have to Offer?
  • Fluid
  • Glucose
  • Sodium and other electrolytes
  • Psychological edge

35
Choosing a Performance Diet
  • Nutrient density
  • Balance
  • Carbohydrate intake
  • Liquid carbohydrate supplements
  • Protein
  • Milk and meat products

36
Nutritious High-Carbohydrate Meals for Athletes
37
Choosing 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

38
Eating Patterns for Athletes
39
Examples of High-Carbohydrate Pregame Meals
40
Ergogenic Aids Breakthroughs, Gimmicks, or
Dangers?
  • Controversy 10

41
Ergogenic Aids
  • Advertorials
  • Dietary supplements
  • Escape regulation
  • Legitimate research
  • Large majority of ergogenic aid claims are not
    supported

42
Ergogenic Aids
  • Caffeine
  • Endurance vs. high-intensity activities
  • Adverse effects
  • Diuretic
  • Carnitine
  • Nonessential nutrient
  • Chromium picolinate
  • Carbohydrate and lipid metabolism
  • Safety concerns

43
Ergogenic Aids
  • Creatine
  • Hypothesized benefits
  • Confirmed effect
  • Weight gain
  • Conjugated linoleic acid (CLA)
  • Not worth their price
  • Sodium bicarbonate
  • Unpleasant side effects

44
Ergogenic Aids
  • Amino acid supplements
  • Maximum gains
  • Essential amino acids in system prior to physical
    work
  • Best source
  • Food
  • Reasons against supplements

45
Ergogenic 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

46
Hormone Preparations
  • Anabolic steroid hormones
  • Illegal and dangerous
  • Steroid alternative supplements
  • Herbal or insect sterols
  • Prohormones
  • Androstenedione
  • DHEA
  • Drugs posing as supplements

47
Physical Risks of Taking Steroid Hormone Drugs
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