Nutrition, Physical Activity & Fitness

Prepared by C. Alan Titchenal, PhD, CNS

www.nutritionatc.hawaii.edu

Objectives
Describe fitness and its benefits Explore nutritional factors that affect exercise Describe how exercise affects nutrient needs

Various Aspects of Fitness

Cardiorespiratory (aerobic/endurance training) Strength (strength/resistance/weight training) Flexibility (maintaining range of movement) Body Composition (balance between fat/lean)

Health Benefits of Fitness

Decreased risk of obesity, CVD, type 2 diabetes, osteoporosis, joint disorders, and possibly some types of cancer Slows common changes that occur with aging Psychological benefits

Aerobic Training

Strength Training

If exercise could be put into a pill, it would be the most frequently prescribed medication in the world.

An Exercise Pill that really works!

Factors That Influence Athletic Performance

Genetic Endowment - determines performance potential Training - necessary to reach personal potential Nutrition - supports optimal training & competition

Goals of Sports Nutrition

3. 4. 5. 6. 7. Meet all nutrient needs of athletes Promote good health Promote rapid recovery after workouts Maximize adaptation to training stress Provide optimal support for competition

The Bodys Greatest Needs During Exercise

- Water - Carbohydrate - Sodium

Water Loss
Water the nutrient lost most rapidly during exercise (lost mostly via sweat and respiration)

WATER LOSS DURING EXERCISE Average conditions: 1.5 liters/hr Maximal sweat rates: 2 to 3 liters/hr
(in trained athletes & hot conditions)

Dehydration Impairs Athletic Performance

Water loss as little as 2% of body weight can impair physical and mental performance 2% weight loss for 150 lb person = 3 lbs 1.5 liters = ~ 1.5 quarts = 3 lbs

Sports Beverages
Designed to provide water, carbohydrate, & sodium chloride in the best proportions. Properly diluted Koolaid with a pinch of salt If the sugar or salt are too concentrated, it slows stomach emptying

Why does the body lose so much water during exercise?

Working muscles heat Blood flow carries heat to the skin Evaporation of water from the body surface is the most efficient way to remove heat **water both transports and removes heat**

A Strategy for Meeting Water Needs

Before Exercise ____________________________________ 2 hours before exercise: about 16 oz water or sports drink ____________________________________ Helps to establish normal state of hydration

A Strategy for Meeting Water Needs

Immediately Before Exercise ____________________________________ 0 to 10 minutes before exercise: 7 to 12 oz of water or sports drink (200 to 360 mL) ____________________________________ Since urine production decreases during exercise, this fluid is likely to be used for sweat production.

A Strategy for Meeting Water Needs

During Exercise ____________________________________ Drink 6 to 12 oz every 15-20 minutes (150 to 350 mL) ____________________________________ Hot and humid conditions and higher exercise intensity increase sweat loss and water needs

A Strategy for Meeting Water Needs

After Exercise ____________________________________ Within 4-6 hours following exercise drink enough fluid (along with food) to replace body weight lost during exercise
(requires 16 to 24 oz fluids / pound of weight lost)

____________________________________ Complete rehydration requires consuming enough carbohydrate to replace glycogen stores

Dehydration, Heat-Related Illness, and Hyponatremia

Energy Expenditure During Exercise

Varies according to: - Type of activity (muscle groups involved, intensity/speed) - Duration of activity - Body weight of the individual

Energy Expenditure to Jog or Run One Mile

Body Weight (lbs) kcal Expended
.

110 80 140 100 200 145 ______________________________________

Measuring Energy Expenditure

Apex body bugg
Measures:
Heat flux Galvanic skin response (sweat) Skin temperature Environmental temperature Movement (accelerometer) Steps (pedometer)

- Upload data to website for calculation of energy expenditure - Input food intake - Program shows energy balance

Typical Macronutrient Recommendations for Athletes

Protein 10 to 15 % of kcal Fat CHO 20 to 30% 55 to 70%

Longer duration training CHO need Protein 0.8 to 2.0 g/kg body weight
Percentage values assume athletes are meeting energy needs. Percentages can be very different for athletes attempting weight loss.

Factors Influencing the Fuel Mix During Exercise

1) Intensity of Exercise
intensity CHO use

2) Duration of Activity
duration Fat use

3) State of Training
endurance training Fat use

The Effect of Exercise Duration & Intensity

Generally, aerobic and anaerobic metabolism are taking place simultaneously. The anaerobic/aerobic ratio increases with exercise intensity.

Major Energy Sources for Muscles During Exercise

- Muscle Glycogen - Muscle Triglycerides - Plasma Free Fatty Acids - Plasma Glucose

Sources of energy for muscle at 3 different intensities of exercise

*after about 30 minutes of exercise

Does exercising in the fat burning zone promote loss of body fat?

Answer: It doesnt matter what energy source is used during exercise. What results in fat loss is a negative energy balance at the end of the day, week, month, and year!

Carbohydrate is like High Octane Fuel

It is necessary for high intensity efforts. When it runs low, the athlete must slow down. You cant go fast on fat.

Carbohydrate Loading
1) Reduce training during the week prior to an event
(reduces glycogen use allows it to accumulate)

2) Consume 500 to 600 g CHO/day, 2-3 days before event

(maximizes glycogen storage in muscles & liver)

Advantages of CHO Loading

Double muscle glycogen levels Increase exercise endurance capacity Store ~3 g water with each g glycogen Glycogen use during exercise releases this extra water for use in sweat production

Potential Disadvantages of Carbo Loading

Carrying extra weight
athlete may store an additional lb of glycogen plus 3 lbs of water

4 lbs weight gain (extra wt to carry)

Muscle Heaviness and Stiffness

Extra water weight in the muscles can cause feelings of heaviness and stiffness in some athletes

Protein Needs Depend on Extent of Training and Dietary Protein Sources Recommended Protein Intakes
Group Most adults Endurance athletes Vegetarian endurance athletes Strength athletes Vegetarian strength athletes
Dietary Reference Intakes, 2002 ACSM/ADA/Dietitians of Canada Position Statement: Nutrition & Athletic Performance, 2001

Protein Intake (g/kg body weight) 0.8 1.2 to 1.4 1.3 to 1.5 1.6 to 1.7 1.7 to 1.8

If athletes are meeting their energy needs from a reasonable balanced diet, they typically consume adequate amounts of essential nutrients.

Iron Deficiency Common Among Athletes

Potential Daily Iron Losses in Endurance Athletes (mg/day) Sedentary Athlete Difference Dietary Need* Male 1 1.8 0.8 8 Female 1.5 2.5 1.0 10

*Assumes 10% absorption efficiency

Calcium Loss in Female Athletes

Strenuous Activity + Low Body Fat and/or Low Energy Intake + Amenorrhea

Estrogen levels Calcium Loss from Bones

Associated with higher incidence of osteoporosis, leg injuries, & stress fractures.

The Female Athlete Triad