Nutrition and Activity

Eat Wise to Exercise!Nutrition & ExerciseRecreational ~1 hour/dayWhich do you prefer, exercising an hour a day or being dead 24/7?

Why Exercise?Reduce risk of diseaseImprove moodLower risk of dementiaReduce stressImprove strength/flexibilityMinimizes loss of lean mass when losing weightFun! Timesleepsedentaryexercise11pm-7 amx7-8:30eat, dress, drive8:3011work (data entry) 50%work (re-stock) 50%11-Noondrive/lunchNoon-1school (PE)1-2dress/shower2-6school (lecture)6-10drive,eat, homework10-11:30TV, computerTotal (hours)813.5 2.25*****How active are you?We tend to overestimate our activity level.

4Timesleepsedentaryexercise11pm-7 amx7-8:30eat, dress, drive8:3011work (data entry) 50%work (re-stock) 50%11-Noondrive/lunchNoon-1school (PE)1-2dress/shower2-6school (lecture)6-10drive,eat, homework10-11:30TV, computerTotal (hours)813.75 2.25*****Ideas to add 30 min. exercise???We tend to overestimate our activity level.How can you add in exercise to your day?Walk the dog. Make the exercise you are doing now more difficult by adding weightRide your bike or walk to workTake another PE classIf your job is sedentary, ask for a standing work station at work.5NuTrition Concerns for the physically active

WATERLYTESFUEL#1 priority fluid, or fuel?

Most of your body is water. Most of food weight is water!Water disappears when make rice (absorbed by the rice)Skinny strands of dry spaghettiswell to fill a big bowlMilk on cerealOranges are 85% water, are oranges liquid or solid? Water injected into turkey/chix (makes em $!)

7#1 priority fluid, or fuel?

8Hydration wins!Maintain Blood volume Muscle structure function Cooling system

How much fluid needed? Goal: urine frequent and clear Varies with size, temp, load, fitness, etc. How would you calculate your sweat rate?

Why?9Blood volume 2/3 waterblood takes nutrients to/wastes away from the muscleblood volume down, performance downMuscle structure 2/3 water. Change structure, change functionDetermine sweat rate wt (assumes no urination) Divide by minutes exercised to determine sweat rate per minute. EX: During 1 hour workout Pre wt 130, minus post wt 129, PLUS fluid consumed 16 oz.= 2lb (32oz loss/60min. So, need 8 oz./15 min to stay ~hydrated).

How much?Increase need with increase sizeHot, untrained, heavy work 40 C/day!!!! 2 gallons!!! More typical ~8 C if sedentary

Keep urine clear and frequent! Weigh self before and after exercise.1% loss in body water decrease performanceFit and trained to work in heatlose more water, less salt. Avoid salt tabs unless extreme fluid loss, salt in/on food adequate for most

When to Hydrate?Sip over entire day

Hydrate on schedule; thirst poor indicator!

Avoid over hydration!

10Once thirsty already dehydratedGlycerol hyperhydration is not rcd as it can lower serum sodium

What to Drink?Plain ol water is perfect for most!

If >1 hour; add dilute carb

If >3-4 hours; add carb and Na+

Avoid alcoholdiuretic, poor muscle fuel source, danger Why?Over-hydration: over-dilute lytes gain weight during event. Bad idea!Flying down mtn. on your bike or snowboard.ahhh.. you should not be CNS impaired!!!! (drunk)11ReTHINK YOUR DRINKDo you really need an energy drink?12

Table 28.3, p. 28-8Make your own. 1 qt water, 1/8 tsp salt, 1/3 cup sugar a bit of flavoring koolaid, crystal light, coffee?, beet juice (natural color) 7% carb drink. A bit of sodium speeds up the absorption of the sugar.

HOME BREW1 qt. water1/3 cup sugar or sweetenerPinch of salt

Optional cup juice for color (pomegranate juice)

ELECTROLYTES (lytes)Required for normal muscle functionPrimary lytes: sodium (2x), potassium (x) minerals!Sweat rate/composition influence amt. neededBest for mostsalt post-exercise mealLyte replacer drinks OK, usually not neededSweat rate. Pre ex wt- post ex wt= wt change during ex. Add fluid consumed and that is amt lost during ex. Divide by time exercised to rate of sweat loss/hour ~100 mg Na/8oz and 40 mg K/8oz Want about 2x sodium to potassium. K+ potato, sweet potato, mushroom, avocado, wheat bran, dark leafy greens

p. 27-10 !FUEL IT-TO USE IT Primary Muscle Fuels Low-moderate intensity activity fat (fatty acids)

High intensity activity carbs (glucose) ATPBREATHING EASyAerobic environmentO2 available to the celllow intensity, long duration workout (jog)fuel mostly fat + glucose (little protein) Goal: stay aerobic at as high intensity as can

Staying aerobic even at high intensity means your cardiovascular system has gotten strong enough to deliver plenty of oxygen to the cell even though you are working out super-hard. With oxygen available you can burn a mostly fat/some carb mix.

This mix will last a lot longer than a pure carb (glucose) fuel, because you have so much more fat than carb stored in the body. Butagain, the catch is that to burn a fat/carb mix you have to get adequate oxygen to the cell.

If the intensity of your work out gets so high that the heart and lungs cannot get oxygen to the cells adequately, then you have to switch to a pure carb (glucose) fueland since you dont have much glucose stored, you cannot keep this up very long and will have to lower the intensity of your workout so that you heart and lungs can get adequate oxygen to the muscle so it can start burning fat/carb mix again.18Breathing hard

Anaerobic. O2 limitedGlucose ONLYHigh intensity short duration workout (sprint)

Creatine phosphate may help with high intensity anaerobic performance for a few seconds (long enough for lift). Likely no harm from this, but all benefit goes once stop the supp. Remember also that supps are poorly controlled so be sure you are really getting what the label says is included in the pilll/tab.

19

Illustration 27.3, p. 27-6Illustration 27.3Schematic representation showing the proportionate use of sources of energy for physical activities of various intensities. Most activities are fueled by both fat and glucose.CHO intake Before (1+ hr)Complex carbs-low fat

DuringUsually only need if exercise > ~1hour

AfterCarb (simple or complex) + protein (~3:1 ratio)

Clean, versatile fuel, but a limited supply21If AM workout, then eat a hi CHO dinner + bedtime snack NEW THEORY>>>>TRAIN LOW- COMPETE HIGH.not well testedBfast light, low GI, low fat; focus on fluids finish 1-2 hr pre-event if possible150 lb. man +~75 g Prot/day (estimated protein need at .5g/lb) Post 45 g carb + ~15 g protein translated into food this = 2 slices of bread + 2 oz meat (produce, mayo, mustard as desired) + small piece of any fruit.16 oz milk and an apple16 oz chocolate milkCHO during may be needed, but mostly only if CHO depleted at start of workout!

Protein~.5 g/lb or ~ half your weight in grams >1g/lb exceeds protein body can assimilate

New evidence: ~30 g protein/meal is upper usablelimit for protein synthesis

Not a preferred fuel or glucose source22ASSUMES ADEQUATE CAL and CARB INTAKE!!!!

Bottom-lineSit LessMove MoreHave Fun! DO WHAT KIDS DO BEST!!!!

Buddy upAdd a thrillDancing countsJoin a teamDo it!Ineffective Approach Effective ApproachNo pain, no gain attitude No blame, no shameShould Do Will Do Ex for wt lossEx to life qualityMore is betterLess, 4ever is betterExercisePhysical Movement

T. Anastasia 2007you dont have to be a high-performance athlete to benefit from exercise. Do the things you enjoywalk, ride a bike, garden, swim, play.

24Optional slidesNot covered in class, so will not be covered on an exam. These are just for your interest25Sample ScheduleBefore2 hours 2 cups15 minutes 1-2 cupsDuringevery 15 minutes - 1 cupif exercise > 60 min. duration + 30g. CHO/hour (~1 Tbsp sugar = 15g = 45 Cal)AfterASAP ~2+cups fluid/pound lostOver Hydration (~>4 hr events)Dangerous Dilutes lytes (especially Na+ sodium)Rx w/ salty foods/drinks (V-8, pretzels)Signs of hyponatremia (low blood Na+)VomitingWeight gain during exercise !Bad headache; confusion; disoriented

Figure the following1 tsp. sugar ~ 4 g.1 g. sugar ~ 4 caloriesHow many tsp. sugar/container?added sugar calories/container?Recommended maximum added sugar for women 6 tsp. /day (~100 cal) for men 9 /day (150 cal)28

Illustration 28.2, p. 28-3Dietary Supply REVIEW OF METABOLISM Illustration 28.2Schematic representation of how ATP is formed for muscular movement. Breathing HardAnaerobic EnvironmentO2 supply limited in muscleglucose is only fuel usedhigh intensity, short duration event (sprint)

glycolysisTCA cycleb-oxidationGlycogenolysisGluconeogenesisKetogenesisETS

31Partner Up and Think!1. List four health advantages of exercise.2. Why is hydration vital for optimal performance?3. Why are carbs a good fuel for any type exercise?4. Alcohol is a poor fuel for exercise. Why?5. Get Creative: come up with two ideas to motivate increased physical activity in children, young adults or senior citizens. Glycemic Index GIMeasures blood sugar response to a CHOload from a SINGLE foodLow accuracy if eat mixed diet (typical diet)Low GI foods may fat utilization

Pre Ex meallow GI food (pnb sandwich)Post Exhigh GI food with meal with carbs + protein (juice + turkey sandwich)

Low GI foods, peaches, oats, beans, oranges, pasta may increase fat utilization and therefore beneficial during endurance ex

Table 28.1, p. 28-5Glycogen: The Glucose Reserve30 , 50 and 75% carb calories ex to exhaust 50, 150, 200 This is data from a different studyWhat: muscle glycogen Why: quick glucose (versatile fuel) reserveHow: Moderate CHO diet while training; CHO + training just prior to event; trained muscle packs on glycogenDrawbacks: Store water w/ glycogen weight, muscle stiffness