Transcript Nutrition and Exercise Where do we get the energy for movement?

Nutrition and Exercise
Where do we get the energy for
movement?
What should we eat to insure
optimal performance?
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Nutrients
CHO
 Fat
 Protein
 Water
 Vitamins
 Minerals

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Nutrition and Exercise
Energy for movement comes from the
food we eat.
 The three sources of energy are:
 Carbohydrates
 Fats
 Proteins

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Nutrition and Exercise
General Recommendations:
 CHO
55-65%
–
–
–
–
–
CNS
Primary fuel source
Only anaerobic fuel source
Required for fat metabolism
Regulates protein metabolism
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Nutrition and Exercise

Fat
–
–
–
–
–
–
20-30%
Major fuel source for endurance activity
Essential component of cell membranes
and nerve fibers.
Insulation.
Shock absorption
Hormone production
Fat soluble vitamins
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Nutrition and Exercise

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)
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Nutrition and Exercise

Protein
–
–
–
–
–
10-15%
Growth and maintenance of lean tissue
Repair of damaged tissue
Fuel source during starvation
Hormone production
Immune function
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Nutrition and Exercise

Do we need to consume large amounts
of protein if we exercise and wish to
increase muscle mass?
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Nutrition and Exercise
Recommended Levels of Protein Consumption
RDA
Sedentary Endurance Strength
g/kg/day
0.8
1.2 - 1.4
1.4 - 2.0
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Nutrition and Exercise

“No valid evidence exists supporting
the notion that protein intake exceeding
1.8 - 2.0 will provide additional
advantage”
–
International Journal of Sports Nutrition
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Nutrition and Exercise
“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

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Nutrition and Exercise

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.
–
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Vitamins
See Table 14.4, p 462 in text.
 Fat Soluble
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–

ADEK
Water Soluble
–
–
B Complex
C
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Free Radicals and
Antioxidants
Research has shown that free-radical
generation increases after acute
exercise, which has been theorized to
coincide with oxidative tissue damage.
 The dietary intake of antioxidants, such
as vitamin E and b-carotene, serve to
directly trap free radicals, preventing
them from interfering with cellular
function.

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Minerals
See Table 14.5, p. 465 in text
 Calcium
 Phosphorus
 Magnesium
 Iron
 Potassium
 Sodium

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Minerals

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.
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Minerals

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.
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Minerals

Zinc
– RDA = 11 mg for men, 8 mg for women.
– Upper limit = 40 mg
– More can block absorption of another vital
nutrient: copper.
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Water
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.
 See Table 14.7, p 471.
 Thirst.

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