Key Questions:

Where do we get the energy for movement?

What should we eat to insure optimal performance and health?

CHO Fat Protein Water Vitamins Minerals

Energy for movement comes from the food we eat.

The three (4) sources of energy are: Carbohydrates (4.5 Kcals per gram) Fats (9.0 Kcals per gram) Proteins (4.2-4.5 Kcals per gram) Alcohol (7.0 Kcals per gram)

General Recommendations: CHO55-65%

CNS Primary fuel source Only anaerobic fuel source Required for fat metabolism Regulates protein metabolism

CHO - maintain blood glucose levels and restore muscle glycogen. 6 to 10 g/kg/d Affected by energy expenditure, sport, sex,

and environmental conditions.

Fat 20-25% Major fuel source for endurance activity Essential component of cell membranes

and nerve fibers. Insulation. Shock absorption Hormone production Fat soluble vitamins

Fat High in kcal per weight Low fat = <20% Read labels - for something to be low fat,

there should be no more than 1 gram of fat for every 50 kcals.

100 kcals : 2 g fat = 18% fat (9 kcals per gram of fat)

20-30% of total calories 1/3 saturated 1/3 unsaturated 1/3 polyunsaturated

Fat - provides energy, fat-soluble vitamins, and essential fatty acids. No need to restrict below 15% No benefit to higher fat diets

Protein 10-15% Growth and maintenance of lean tissue Repair of damaged tissue Fuel source during starvation Hormone production Immune function

Do we need to consume large amounts of protein if we exercise and wish to increase muscle mass?

Recommended Levels of Protein ConsumptionRDA SedentaryEndurance

Strengthg/kg/day 0.8 1.2 - 1.4 1.4 - 2.0

“No valid evidence exists supporting the notion that protein intake exceeding 1.8 - 2.0 will provide additional advantage”

International Journal of Sports Nutrition

“The recommended levels may be reached within the total protein percentage recommendations of 10-15% of all calories consumed daily”

International Journal of Sports Nutrition

Example 220 lbs male = 100 kg

excessive intake = 2.0 (g/kg/day) daily need = 200 grams

typical consumption = 6000 kcals 10-15% of 6000 kcal = 600 -900 kcal of

protein divided by 4 kcals per gram 150-250 grams of protein.

Protein Met through diet. No supplements needed.

Key Points (2004): At least 3 one-ounce servings of whole grains each

day (instead of refined sugars and white bread)

Whole grains contain more fiber which has been shown to reduce the risk of heart disease and diabetes

Increase daily intake of fruits and vegetables, whole grains, and nonfat or low fat milk and milk products

www.mypyramid.gov

Fat Soluble A D E K

Water Soluble B Complex C

Essential in small quantities for growth, maintenance and reproduction.

Have the potential for toxicity when taken at extremely high doses over a long time.

The government has determined recommended daily allowances (RDAs) for various vitamins and minerals.

Growth and repair of tissues; Helps maintain soft skin; Helps protect mucous membranes of mouth,

nose, throat and lungs, thereby reducing susceptibility to infections; protects against air pollutants;

Counteracts weak eyesight; Aids in bone and teeth formation.

Recent medical research shows that foods rich in beta carotene may help reduce the risk of lung cancer and certain oral cancers.

RDA 900 micrograms for men 700 micrograms for women

Found in carrots and other dark-colored vegetables and fruits. Upper limit = 3000 micrograms

Reported to play a key role in the body's metabolic cycle for generating energy;

Aids in the digestion of CHO; Essential for normal functioning of the

nervous system, muscles and heart; Stabilizes appetite; Promotes growth and muscle tone.

RDA: 1.5 mg

Apparently is necessary for CHO, fat and protein metabolism;

Aids in the formation of antibodies and red blood cells;

Maintains cell respiration; Helps maintain good vision, skin, nails and

hair; alleviates eye fatigue. RDA: 1.7 mg

Helps improve circulation and reduce the cholesterol level in the blood;

Maintain a healthy nervous system; Helps to metabolize protein, sugar and fat;

reduces high blood pressure; Increases energy through proper use of food; Helps maintain healthy skin, tongue and

digestive system. RDA: 20 mg

Apparently necessary for the synthesis and breakdown of amino acids, the building blocks of protein; aids in fat and CHO metabolism;

Aids in the formation of antibodies; Maintains the central nervous system;

Helps remove excess fluid of premenstrual women;

Promotes healthy skin; reduces muscle spasms, leg cramps, hand numbness, nausea and stiffness of hands;

Helps maintain a proper balance of sodium and phosphorous in the body. RDA: 2 mg.

Assists in forming and regenerating red blood cells, thus helping prevent anemia;

Necessary for CHO, fat, and protein metabolism;

Maintains a healthy nervous system; Promotes growth in children; Increases energy and helps calcium

absorption.

RDA: 2.4 micrograms, the amount in 3 ounces of

beef. Many people over 50 lose the ability to

absorb B12 from natural food sources and so should consider fortified foods like cereals, or a supplement.

Participates in the release of energy from CHO, fats, and protein;

Improves the body's resistance to stress; Helps in cell building and the development of

the central nervous system; Helps adrenal glands; Fights infections by building antibodies.

RDA: 10 mg.

Helps in the use of fats, CHO, protein, folic acid, Pantothenic acid and vitamin B-12;

Promotes healthy hair. RDA 0.3 mg

Reported to be necessary for DNA and RNA synthesis, which is needed for the growth and reproduction of all body cells;

Essential to the formation of red blood cells by its action on the bone marrow;

Aids in amino acid metabolism.

RDA: 400 micrograms Found in spinach, orange juice and fortified

foods. In the first days of pregnancy, women are

advised to take a supplement to prevent birth defects.

Upper limit = 1 mg, more can cause nerve damage

Essential for healthy teeth, gums and bones; helps heal wounds, scar tissue and fractures;

Prevents scurvy; Builds resistance to infection; May aid in the treatment and prevention of

the common cold; Gives strength to blood vessels; Aids in the absorption of iron.

Vitamin C is required for the synthesis of collagen, the intercellular "cement" that holds tissues together.

It is also a major antioxidant nutrient, preventing the conversion of nitrates from tobacco smoke, smog, and some meats into cancer-causing substances.

RDA: 75 mg for women and 90 for men Eight ounces of orange juice yields a day’s

supply. Smokers need 35 mg more. Upper limit = 2,000 mg More can cause diarrhea.

Reported to improve the absorption and use of calcium and phosphorous;

Is required for bone and teeth formation;

And helps maintain a stable nervous system and normal heart action.

RDA: 200 IU. For most people 400 IU for people ages 51-70.

Found in fortified milk.

Protects against cellular aging due to oxidation;

Supplies oxygen to the blood, which is then carried to the heart and other organs, thus alleviating fatigue;

Aids in bringing nourishment to cells;

Strengthens the capillary walls and prevents red blood cells from destructive poisons;

Prevents and dissolves blood clots. Has been used by some doctors to help

in preventing sterility, muscular dystrophy, calcium deposits in blood walls, and heart conditions.

RDA: 15 mg Upper limit = 1,000 mg Higher levels risk uncontrolled bleeding

RDA = 120 micrograms for men, 90 for women. Found in green leafy vegetables.

Free-radical generation increases after acute exercise and has been theorized to coincide with oxidative tissue damage.

Consuming antioxidants, such as vitamin E and -carotene, serves to trap free radicals, preventing them from interfering with cellular function.

Calcium Phosphorus Magnesium Iron Potassium Sodium

Calcium RDA for most adults = 1000 mg For teenagers = 1300 mg For those over 50 = 1200 mg Highest food sources are dairy and

calcium-fortified orange juice.

Iron RDA = 8 mg for men and postmenopausal

women 18 mg for pre-menopausal women 27 mg for pregnant women Upper limit = 45 mg or stomach upset may

occur.

Zinc RDA = 11 mg for men, 8 mg for women. Upper limit = 40 mg More can block absorption of another vital

nutrient: copper.

Extremely important for life and especially before, during, and after exercise.

Should take in about 2.5 liters per day. Dehydration is one of the major limiting

factors during exercise performance. Thirst.

Dehydration decreases exercise performance. 2 hrs. prior - 400 to 600 ml (14 to 22 oz) During - 150 to 350 ml (6 to 12 oz) every

15 to 20 minutes After - 450 - 675 ml (16 to 24 oz) for every

1/2 kg (1 lb) of body wt lost.

Starvation diets will cause weight loss.

However, they also cause physiologic dysfunction and potentially death.

In addition to fat loss, you lose muscle mass, bone mass, and water volume.

The more you diet, the fatter you become.

When you lose, you lose muscle, fat, water, and bone.

When you return to your normal lifestyle, you add on fat and water, but unless you increase activity levels drastically, you don’t add bone or muscle mass.

Why are they so popular?

They give the false impression that you can eat what you like, in the quantities that you want, without having to exercise, and still lose weight.

Very seductive message.

See ACSM Position Stand