Nutrition for Exercise

Optimal Nutrition for Exercise

Supply adequate for:

Tissue maintenanceTissue repairTissue growthw/o excess energy

Optimal Nutrition for Exercise

Does not require additional nutrients beyond balanced diet

Heavy exercise requires monitoring of CHO and fluid intake

Recommended Daily Intake

2100 kcal females / 2700 kcal males

Protein – 0.8 g/kg of BM (.0128 oz./lb of BM)

Lipids - < 30% of energy content- 70% unsaturated FA

CHO – 50 – 60% of energy content

Recommended Daily Intake

Heavy endurance training:- 10 g CHO / kg BM = 65 -70% of energy content

Ensure and restore glycogen reserves

Glycogen Loading for an Endurance Event

Exhaustive training bout 7 days prior

Next 3 days diet fat and proteindeprive mm. of CHO glycogen synthase

CHO-rich diet for next 3 days ( training)

Glycogen Loading for an Endurance Event

can glycogen reserves 2x normal

Butinability to trainirritability and mental sharpneslittle training valueinjury

Glycogen Loading for an Endurance Event

More practical, training intensity 7 days priornormal diet 55-60% CHO)3 days prior - CHO rich dietsimilar results

Glycogen Restoration

Muscle – restored in 24 hours

Liver – faster

Glycogen Restoration

Taper prior to competition

Following exhaustive training:- 1-2 days of lighter training- high CHO intake

Good Nutrition

Bread, Cereal, Rice, and Pasta (6-11 servings)

2-3 Servings

Meat, poultry, fish, dry beans, eggs, and nuts2-3

Servings

Milk, yogurt, and cheese

Fruit (2-4 Servings)

Vegetables (3-5 servings)

sparingly

Fats, oils, and sweets

Exercise and Food Intake

Allow 1-2 to accommodate to new energy output

Endurance athletes – 4000+ kcal

Eat More, Weigh Less

People who ran on average 35 miles:

Consumed 40-60% more kcal/kg than sedentary group yet:

- weighed less- lower % body fat

Precompetition Meal

Provide adequate CHO energy & ensure optimal hydration

Eliminate fats & protein on that day- slowly digested- slows CHO digestion

Precompetition Meal

Proteinprotein digestion

Metabolic heat Water loss

Precompetition Meal

150 – 300 grams (5-10 oz.) of CHO 3-4 hours before exercising

- restores muscle/liver glycogen- available glucose for

absorption during exercise

Feeding during Exercise

High intensity exercise - glucose feedings prolong glycogen reserves

fatigue postponed 15 to 30 min. w/ CHO feeding (60-80% aerobic capacity)

CHO feedings during exercise most beneficial at 75% AC

Feeding during Exercise

Light to moderate exercise (< 50% of max.):

Lipid is 10 energy source

Glycogen minimally deleted

Recovery from Exercise

Glycemic Index - extent to which BG after ingesting a food containing 50 grams (1.75 oz.) of CHO

Glycemic Index

High - glucose, sucrose, syrups (cane, maple, corn), honey, bagel, white bread, potato, corn flakes, raisins, bananas, carrots, white rice

Medium - whole grain bread, pasta, corn, oatmeal,orange, grapes

Low - fructose, yogurt, peanuts, peas, beans, apple, peach, figs, plums, dairy products

Feeding prior to Exercise

High glycemic CHO one hour prior:

BG insulin hypoglycemia fatigue

inhibits lipid mobilization

Feeding prior to Exercise

Actually, glycogen reserves depleted prematurely

BG insulin hypoglycemia fatigue

Feeding prior to Exercise

Foods w/ low glycemic index:

CHO digested & absorbed slowly thus no surge in insulin

Recovery from Exercise

Rapid replenishment of CHO - why?

CHO w/ moderate to high glycemic ratings

glycogen restored at (5-7% / hour)

20 hours to completely restore reserves

Gastric Emptying and SI Absorption

High gastric fluid volume speeds gastric emptying

150-250 mL (5-8 oz.) fluids every 15 minutes

slower by caloric density of fluid

Recommended Hydration

5-8% CHO conc.

CHO (grams) / fluid (ml) *100

intense aerobic training (< 1 hr.) w/ thermal stress fluid replacement is priority (< 5% solution)

Recommended Hydration

Cooler weather higher conc. (15%) of solution

optimal hydration - 1 L/hr offset dehydration & minimize discomfort

Recommended Hydration & CHO Replacement

Monitor body weight (1 lb. = 15 oz.)

ingest fluids @ 80-100% of depletion rate

Endurance:21 - 42 oz. of beverage containing 5-

8% CHO