NUTRITIONJASON CHOLEWA, PH.D., CSCS

EXSS 415

AGENDA

• MACRO NUTRIENT NEEDS REVIEW

• HOW TO USE THE CALORIC NEEDS CALCULATOR

• MACRO NUTRIENT CALCULATIONS

• NUTRITION COACHING

• DESIGNING NUTRITION PROGRAMS

PROTEIN

FUNCTIONS – POSSIBLY THE MOST IMPORTANT AND OVERLOOKED

MACRONUTRIENT

• A. THEY PROVIDE STRUCTURE TO MUSCLES AND OTHER TISSUES

• B. THEY REGULATE CELL FUNCTIONS (E.G., HORMONES, ENZYMES).

• C. THEY ASSIST IN MAINTAINING FLUID AND ACID-BASE BALANCE IN THE BODY (E.G., ALBUMIN AND OTHER BLOOD BORNE PROTEINS).

• D. THEY HELP TRANSPORT SUBSTANCES THROUGHOUT THE BODY (E.G., HEMOGLOBIN).

• E. THEY CAN SERVE AS AN ENERGY SOURCE FOR THE BODY.

• F. THEY MAINTAIN NITROGEN BALANCE

PROTEIN REQUIREMENTS

• REQUIREMENTS BASED OFF NITROGEN BALANCE

• RDA IS 50G/DAY

• IS THAT ENOUGH?

HOW MUCH PROTEIN IS REALLY NEEDED?

• CALCULATE NEEDS BASED ON BODYWEIGHT

• NOT % KCAL

• GREATER REDUCTIONS IN BODY FAT WITH 2G/KG PROTEIN VS. 1G/KG IN SEDENTARY INDIVIDUALS

• ACTIVE INDIVIDUALS ENGAGED IN WEIGHT LOSS MAY NEED 2.6G/KG

SOURCES AND SERVINGS• COMPLETE VS. INCOMPLETE

• COMPLIMENTING PROTEINS

• SERVING SIZE

• 4 OZ UNCOOKED MEAT 20-25G (DECK OF CARDS)

• SERVING OF DAIRY – 8-12G

• 1 LARGE EGG – 8G

PROTEIN FREQUENCYA. HOW MUCH CAN THE BODY ABSORB AT ONCE?

A. ABSORPTION VS. ASSIMILATION

B. OPTIMAL FREQUENCY

A. BASED ON REQUIREMENT

B. BASED ON TYPE CONSUMED

C. TRY TO SPREAD OVER 3-5 FEEDINGS

A. NO LESS THAN 25G/FEEDING

PRACTICE

• JANE IS 5’5 AND 135 POUNDS (61 KG). SHE HAS BEEN JOGGING CONSISTENTLY AND RECENTLY STARTED A WEIGHT TRAINING PROGRAM TWICE PER WEEK.

• HOW MANY GRAMS OF PROTEIN DOES SHE NEED?

• PROVIDE HER WITH SERVING GUIDELINES TO MEET HER PROTEIN REQUIREMENTS

CARBOHYDRATES

[MOST] PEOPLE NEED CARB’S FOR..

• THEY ARE AN IMPORTANT DIETARY SOURCE OF ENERGY.

• THEY ARE PARTICULARLY IMPORTANT TO ACTIVE INDIVIDUALS, BECAUSE THEY ARE THE ONLY MACRONUTRIENT THAT CAN BE METABOLIZED ANAEROBICALLY.

• THINK OF WHAT ACTIVITIES USE THE ANAEROBIC SYSTEM?

• THEY ARE IMPORTANT FOR THE RECOVERY OF CARBOHYDRATE STORES (GLYCOGEN) USED DURING EXERCISE.

• CARBOHYDRATES ARE SO IMPORTANT TO ATHLETES THAT THEY ARE CONSIDERED THE "MASTER FUEL" OF THE BODY.

CARBOHYDRATE REQUIREMENTS• RDA: 45-75% DAILY CALORIC INTAKE

• ENERGY SOURCE & PROTEIN SPARING• SEDENTARY INDIVIDUALS: 4-5G CHO/KG BWT/DAY (ABOUT 40-50% KCAL

INTAKE)

• VARIABLE INTENSITY ATHLETES: 5-7G CHO/KG BWT/DAY (ABOUT 50-60% KCAL INTAKE)

• ENDURANCE ATHLETES: ~8G CHO/KG BWT/DAY (>60% KCAL INTAKE)

• FIBER

• NON-STARCH POLYSACCHARIDE

• KEEP THE PLUMBING IN ORDER

• RDA (FDA): >25 G/DAY

• SOLUBLE & INSOLUBLE

CHO SERVING SIZES

• 1 CUP COOKED PASTA – 40-50G

• 1 SLICE BREAD – 15G

• 1 MEDIUM POTATO – 40G

• ½ CUP BEANS – 15G

• 1 CUP FRUIT JUICE – 30G

• 1 MEDIUM ROUND FRUIT – 25G

• FOCUS ON WHOLE FRUITS

HANGRY: A TALE OF LITTLE CHILDREN, SKITTLES, AND AIRPLANES

CONSIDERATIONS AND TIMING

• GLYCEMIC INDEX• THE MEASURE OF HOW QUICKLY

BLOOD GLUCOSE LEVELS RISE FOLLOWING CONSUMPTION OF A PARTICULAR FOOD STUFF.

• FOCUS ON MODERATE-LOW GI CHO SOURCES AND MIX WITH PROTEINS AND FATS• HTTP://WWW.NCBI.NLM.NIH.GOV/PUBMED/

25005676

NO CARBS,

NO CARDIO,

NO PROBLEM!

PRACTICE

• JIM IS 45 YEARS OLD. HE IS TRAINING FOR HIS FIRST 5K SINCE HE HAD KIDS 20 YEARS AGO. HE RUNS FOR 45 MINUTES THREE DAYS A WEEK AND DOES SOME WEIGHT TRAINING FOR 45 MIN ON THE OTHER DAYS. JIM IS 200 POUNDS (91 KG) AND EXPENDS APPROXIMATELY 3100 KCAL/DAY.

• HOW MANY GRAMS OF CHO SHOULD HE EAT PER DAY?

• PROVIDE HIM WITH SERVINGS AT BREAKFAST, LUNCH, DINNER, AND TWO SNACKS TO MEET HIS NEEDS

FATS

• AMDR: ~20-35% OF YOUR TOTAL CALORIC INTAKE DAILY.

• <10% SATURATED FAT

• WHOLE FOOD SOURCES ARE IDEAL

• SATURATED VS. UNSATURATED

• ESSENTIAL TO CONSUME AT LEAST THE MINIMUM RECOMMENDED AMOUNT OF FAT

• IMPACT VITAMIN ABSORPTION, LEADING TO A CASCADE OF NEGATIVE HEALTH IMPLICATIONS

• REDUCED HORMONE PRODUCTION E.G. STEROLS, IMPLYING REDUCED TESTOSTERONE AND ESTROGEN.

FATS/LIPIDS

ARE SATURATED REALLY FATS BAD?!

USE OF DIETARY LINOLEIC ACID FOR SECONDARY PREVENTION OF CORONARY HEART DISEASE AND DEATH: EVALUATION OF RECOVERED DATA FROM THE SYDNEY DIET HEART STUDY AND UPDATED META-ANALYSIS

• PARTICIPANTS 458 MEN AGED 30-59 YEARS WITH A RECENT CORONARY EVENT.

• INTERVENTIONS REPLACEMENT OF DIETARY SATURATED FATS (FROM ANIMAL FATS, COMMON MARGARINES, AND SHORTENINGS) WITH OMEGA 6 LINOLEIC ACID (FROM SAFFLOWER OIL AND SAFFLOWER OIL POLYUNSATURATED MARGARINE).

• CONCLUSIONS ADVICE TO SUBSTITUTE POLYUNSATURATED FATS FOR SATURATED FATS IS A KEY COMPONENT OF WORLDWIDE DIETARY GUIDELINES FOR CORONARY HEART DISEASE RISK REDUCTION. HOWEVER, CLINICAL BENEFITS OF THE MOST ABUNDANT POLYUNSATURATED FATTY ACID, OMEGA 6 LINOLEIC ACID, HAVE NOT BEEN ESTABLISHED.

• IN THIS COHORT, SUBSTITUTING DIETARY LINOLEIC ACID IN PLACE OF SATURATED FATS INCREASED THE RATES OF DEATH FROM ALL CAUSES, CORONARY HEART DISEASE, AND CARDIOVASCULAR DISEASE. AN UPDATED META-ANALYSIS OF LINOLEIC ACID INTERVENTION TRIALS SHOWED NO EVIDENCE OF CARDIOVASCULAR BENEFIT.

• THESE FINDINGS COULD HAVE IMPORTANT IMPLICATIONS FOR WORLDWIDE DIETARY ADVICE TO SUBSTITUTE OMEGA 6 LINOLEIC ACID, OR POLYUNSATURATED FATS IN GENERAL, FOR SATURATED FATS.

Full Article: http://www.bmj.com/content/346/bmj.e8707

WHERE DID THE NOTION COME FROM?!• UNFORTUNATELY THIS CONCEPT IS BASED ON OLD

THEORIES (THE 7 COUNTRIES STUDY) THAT WERE NEVER FOUNDED BY GOOD SCIENCE.

“When you’re in my house you shall do as I do and believe who I believe in. So Bart butter your bacon.” – Homer Simpson

SATURATED FAT: NOT BAD, BUT ALSO NO NEED TO CONSUME 50-60G OF IT IN ONE

SITTING!

MODERATION!

REDUCE OR AVOID EATING TFA’S

WHAT CONSTITUTES A BALANCED MEAL?

PRACTICE EXAMPLE

• MARY IS TRAINING FOR A 5K. SHE TYPICALLY EXPENDS ABOUT 3000 KCAL PER DAY. SHE WORKS A DESK JOB.

• 5’7, 135 LBS

• GROUPS OF 4-5:

• HOW MANY GRAMS OF PROTEIN PER DAY?

• HOW MANY GRAMS OF CHO PER DAY?

• HOW MANY GRAMS OF FAT?

• USING A WIDE VARIETY OF FOODS, GIVE HER SOME FOOD AND SERVING OPTIONS TO REACH THIS GOAL

NUTRITIONMAKING POSITIVE CHANGES

LET’S TALK FAT LOSS FIRST…

• ONE POUND OF FAT PROVIDES ~ 3500 KCAL

• STEP 1: EAT LESS THAN YOU EXPEND!

• A NEUROENDOCRINE CASCADE MUST TAKE PLACE FOR ADIPOCYTES TO RELEASE FAT

• INSULIN, CORTISOL, EPI

• STARVATION ADAPTATION

• HOW MUCH CAN ONE LOSE PER WEEK WITHOUT AFFECTING HEALTH?

• 1 LB/WEEK = -500KCAL/DAY

• 1.5 LB/WEEK = -750KCAL/DAY

• 2 LB/WEEK = -1000KCAL/DAY

BUT!!!! ENERGY BALANCE:• WEIGHT GAIN ≠ MUSCLE

GAIN

• WEIGHT LOSS ≠ FAT LOSS

• HOW DO WE ENSURE THAT FAT IS BEING LOST OR MUSCLE IS BEING GAINED?

• “SKINNY FAT”

I HAVE COME TO PUMP YOU UP!

• A POUND OF MUSCLE CONTAINS ABOUT 135G OF PROTEIN

• 15-20G EXTRA PROTEIN PER DAY

• THE REMAINDER IS WATER AND LIPIDS

• 2500-3000KCAL OF ENERGY ARE REQUIRED TO BIOSYNTHESIZE 1 POUND OF MUSCLE

• 400 EXTRA KCAL PER DAY

DETERMINING ENERGY NEEDS

Zoe Smith – 118 kg (~260 lbs)

EXERCISE/TRAINING LOG

• DOCUMENT TRAINING ACTIVITY

• WEEKLY

• MODE, DURATION, INTENSITY

• PROVIDES INFORMATION ON ENERGY EXPENDITURE

• LI AEROBIC: 300-400 KCAL/HR

• HI AEROBIC/ANAEROBIC: 700-900 KCAL/HR

• RESISTANCE TRAINING: 500-700 KCAL/HR

• HELPS TO FORMULATE A DIETARY PLAN

• TIME FOR FOOD PREPARATION

• WHEN TO EAT MEALS OR SNACK

HOW TO USE THE CALCULATOR

OBJECTIVES

• HOME WORK IS ON MOODLE!