exercise sports nutrition
TRANSCRIPT
Sports Nutrition What you should be eating for better performance.
Health Benefits
GeneralWeight control Increased lean body massDecreased risk of Cardiovascular Disease,
Stroke, Metabolic Syndrome, etc.
Sports Specific Increase in athletic performanceDecrease in recovery time
The major things to focus on…FatProteinCarbohydratesHydration
Fat Compound that is insoluble in water (oils and animal fat)
Ex-lard, butter, whale blubber, beef fat.
Sometimes tastes good but can be terrible for you! Causes: heart disease, type 2 diabetes, musculoskeletal
disorders, cancer, and impotence. Good news!!! Obesity and being overweight is mostly
preventable!
Protein Compounds used to rebuild muscle tissue and improve brain
activity. Found in meat. High protein/low fat meats: Turkey, chicken, fish. High protein/high fat meats: ground meat (hamburger).
Carbohydrates Energy foods that make up a lot of your calories. Switched up between high glycemic and low glycemic
carbohydrates. High Glycemic: potatos, white bread, rice. Low Glycemic: Whole wheat bread, carrots, fruits. Must use for energy before a workout.
Two types of activity: Aerobic
How muscles use oxygen for long workouts at a slower pace (4 lap run). Low intensity activity Done for longer periods of time Oxygen consumption meets demands of muscle activation.
Anaerobic How muscles use no oxygen for short bursts (sprints,
weightlifting). Triggers lactic acid build up (the burn!!!!) 2 seconds to 2 minutes in duration Promotes strength, speed, and power to build muscle mass.
Aerobic “With Oxygen”Long Duration
Cycling Running
PROTEIN Moderate PRO requirements (lean protein) 1.2 – 1.7 g/kg
CHO (Carbohydrates) 5-12 g/kg dependent on intensity
FAT Do not over restrict
Aerobic Pre
45g CHO 30-60 min prior Limit fat, low-glycemic CHO (Whole wheat bread, oatmeal, pasta,
sweet potato, chocolate) During
30g CHO/hr High-glycemic CHOs (white bread, rice, potatoes, corn,
bananas peaches,) Post
4:1 ratio of CHO to PRO within 30 minutes Meal 2 hours after
http://yourhealthybody.jillianmichaels.com/high-glycemic-carbohydrates-2594.html
Anaerobic “Without Oxygen” Short Duration
Sprinting Weight Lifting
PRO Increased PRO requirements 1.4 – 2 g/kg
CHO Necessary for muscle development
FAT Do not over restrict
Anaerobic Before you exercise!
Full meal 3 - 4 hours before Snack 30 minutes before
During 5 to 10 oz water or sports drink per 15-20 minutes
Post Snack within 30 minutes
4:1 CHO to PRO 1 – 1.5g/kg CHO
Hydrate for losses
Hydration Water Sports Drinks
Water Electrolytes (sodium, potassium, calcium, etc.) Bananas
These help your body absorb moisture. Glucose/Fructose Mixture (pineapple juice, cranberry juice)
Consume adequate fluids to replace losses Exercise > 90 minutes
Sports Drink Exercise < 90 minutes
Water
Common Supplements Vitamins
No Calories = No Energy!
Energy Drinks
5 hour energy – No Caffeine / Low CHO Monster / Red Bull
"The amounts of guarana, taurine, and ginseng found in popular energy drinks are far below the amounts expected to deliver either therapeutic benefits or adverse events".
Journal of American Pharmacists Association 2008
Protein Whey
Isolated from milk “Fast Acting”
Casein Isolated from milk “Slow Acting”
Soy Isolated from the soy bean Vegan