eating for sports unit 6

Eating for SportsLesson 6

Awesome.2Cents!

In this lesson, we will cover: Types of Exercise The Benefits of Exercise Energy sources Carbohydrate loading Fluid Needs During Exercise Physical Inactivity in the U.S. Physical Activity Recommendations

Pennington Biomedical Research Center

To Clarify Some Terms...

Physical Activity Exercise Physical Fitness


Types of ExerciseAerobic or Anaerobic?

Aerobic Requires oxygen.

Aerobic simply means 'with air'.

Anaerobic Anaerobic means

'without air'.


Types of ExerciseAerobic or Anaerobic?

AerobicAerobic AnaerobicAnaerobicBrisk walking Brisk walking

DancingDancing

JoggingJogging

BicyclingBicycling

SkatingSkating

SwimmingSwimming

Treadmill, bike, elliptical Treadmill, bike, elliptical machinemachine

Roller skatingRoller skating

RowingRowing

Racket sportsRacket sports

BowlingBowling

RacquetballRacquetball

TennisTennis

SprintingSprinting

HikingHiking

WeightliftingWeightlifting

Curl-upsCurl-ups

Push upsPush ups

Sit ups Sit ups

Arm circles Arm circles Pennington Biomedical Research Center

The Benefits of Aerobic Exercise

Aerobic exercise can:Aerobic exercise can: Reduce health risksReduce health risks Help you manage chronic conditionsHelp you manage chronic conditions Keep excess pounds at bayKeep excess pounds at bay Ward off viral illnessesWard off viral illnesses Keep your arteries clearKeep your arteries clear Strengthen your heartStrengthen your heart Boost your moodBoost your mood Increase your staminaIncrease your stamina Help you stay active and independent as Help you stay active and independent as

you get olderyou get olderPennington Biomedical

Research Center

The Benefits of Anaerobic Exercise

Anaerobic exercise can:Anaerobic exercise can: Increase muscle toneIncrease muscle tone Keep excess pounds at bayKeep excess pounds at bay Boost your moodBoost your mood Increase your staminaIncrease your stamina Help you stay active and independent Help you stay active and independent

as you get olderas you get older Improve balanceImprove balance Increase strength and enduranceIncrease strength and endurance


Energy sources for physical activity

Energy sources Phosphagens – immediate energy pool, first 10-

15 seconds Anaerobic/Aerobic Glycolysis – carbohydrate

breakdown, quick source of energy Oxidative phosphorylation – fat breakdown,

energy for endurance sports


Energy sources Phosphagens

The first burst of energy: phosphagens Adenosine tri-phosphate (ATP) and phosphocreatine (PC)

These are reserves of high energy phosphates Phosphagens provide the first 15 to 30 seconds

of energy


Energy sources Carbohydrate With sustained demand glycogen kicks in Glycogen is a stored carbohydrate

in the muscle (about 1500KC), and in the liver (about 400KC) and in the blood as glucose (about 80KC).

Glycogen can be burned in the muscle in two ways: aerobically or anaerobically

Burning glycogen/glucose anaerobically produces lactic acid. Soreness


Energy sourcesCarbohydrate Stored glycogen - mobilized in ~ 10 - 20 seconds. Highly trained sprinters can produce twice the energy from

stores compared to an untrained person. Muscle and liver store glucose for the brain. “Hit the wall” means that all body carbohydrate/glycogen has

been used up.


Energy sources Fat Fat burning is always aerobic. During sustained exercise fat is mobilized from

the adipose tissues. Takes ~ 20 minutes. A well trained marathoner can burn fat twice the

rate of an untrained individual.


Energy sources Fuel use


Energy Sources: Fuel useSource/System

When in Use Examples of an Exercise

PhosphagensPhosphagens(anaerobic)(anaerobic)

Immediate source of energy Short bursts of activity

CarbohydrateCarbohydrate(anaerobic)(anaerobic)

High-intensity exercise, especially lasting 30 seconds to 2 minutes

200-yard (20 meter) sprint

Carbohydrate Carbohydrate (aerobic)(aerobic)

Exercise lasting 2 minutes to 4-5 hours. The higher the intensity, the greater the use.

Basketball, swimming, jogging

FatFat(aerobic)(aerobic)

Exercise lasting more than a few minutes. Greater amounts are used at lower exercise intensities when the body is more efficiently using oxygen.

Long-distance running, long-distance cycling. Much of the fuel used in a brisk walk is fat.

ProteinProtein(aerobic)(aerobic)

Low quantity during all exercise. Moderate quantity in endurance exercises when carbohydrate fuel is lacking.

Long-distance running


Endurance Athletes

Training helps improve the muscles’ use of glycogen. With training, glycogen stores become larger.

Trained muscles become more tolerant of lactic acid.

As training proceeds, the lungs are able to carry oxygen more efficiently. The whole cardiovascular system improves with aerobic exercise and becomes more efficient.

How can performance be How can performance be improved?improved?


Carbohydrate and endurance Muscles normally store only small amounts of glycogen.

Continuous exercise might deplete muscle glycogen. In turn, stamina and performance may suffer. This can be

an issue during activities such as long-distance running, swimming, cycling, soccer, and triathlons.

Mayo Clinic, 2007Pennington Biomedical Research Center

Carbohydrate LoadingStoring extra energy for greater endurance

Traditionally, carbohydrate loading is done in two steps the week before a high-endurance activity:

Step 1. Deplete: About a week before the event, reduce carbohydrate intake to about 40 percent to 50 percent of total calories. Increase protein and fat intake to compensate for the decrease in carbohydrates. Continue training at normal level.

Step 2. Replete: Three to four days before the event, increase carbohydrate intake to 60 percent to 70 percent of daily calories — or about 4 to 4.5 grams of carbohydrates per pound of body weight. Also scale back training to avoid depleting glycogen stores. Rest completely for a day or two before the event.

Mayo Clinic, 2007 Pennington Biomedical Research Center

Carbohydrate LoadingStoring extra energy for greater endurance

With carbohydrate loading, there is still a need to replenish carbohydrates during the event to maintain blood sugar levels — especially if the event lasts more than 60 minutes.

Meet your goals Carbohydrate loading may be an effective way to get that extra

edge you need to compete. If you're uncertain about your specific carbohydrate needs, consult your doctor or a registered dietitian.


Carbohydrate LoadingConsider possible drawbacks

Carbohydrate loading isn't right for every endurance athlete. Side effects may include:

Weight gain. Expect to gain 2 to 4 pounds during the week you're carbohydrate loading. Much of this weight is extra water.

Digestive discomfort. You may need to avoid or limit some high-fiber foods one or two days before your event.

Blood sugar changes. Carbohydrate loading can affect your blood sugar levels. It's a good idea to consult your doctor or a registered dietitian before you start carbohydrate loading, especially if you have diabetes.


How much protein does an athlete need? Engaging in endurance exercise can result in

breakdown of body proteins. endurance athletes need up to 50% more protein than

sedentary adults. To find out how much you need, multiply your weight in

pounds by 0.6 to calculate the number of grams of protein you should consume per day.


Vitamins/Minerals Can athletes meet their needs for vitamins and minerals? There may be a need for extra iron, magnesium, vitamin C, and

vitamin E by endurance athletes. However, these can easily be obtained from a standard over the counter vitamin and mineral supplements.

Do they need any special supplements? Normal nutrient needs can be met by eating a healthy diet.


The Critical Need for Fluids The consumption of adequate amounts of fluidsThe consumption of adequate amounts of fluids may be the

most critical aspect to sports nutrition. There is a rapid loss in performance due to water loss. Learn to recognize the symptoms of dehydration.


The Symptoms of Dehydration

Symptoms of dehydration include:Symptoms of dehydration include: Headache Dizziness Nausea Dry Skin Shivering Confusion

Dehydration can also cause increases in body

temperature and heart rate.

Athletes need to be particularly cautious when exercising in hot, humid weather.Athletes need to be particularly cautious when exercising in hot, humid weather.


Avoiding dehydration Weigh before and after a training

event to find out how much your body loses water during an extended training session. 1 kg weight loss = 1 liter of water

Follow a regimen to replace fluids.


Tips to Stay Hydrated

To avoid dehydration, athletes should consume water beforebefore, duringduring, andand afterafter an event.

2 hours before the event...

3 cups of water (750 ml)

10-15 minutes before the event...

1-2 cups of water (250-500 ml)

At 10-15 minute intervals during the event...

½ -1 cup of water (125- 250 ml)

After the event... 2 cups of water (500 ml) for every pound of body weight lost

You should consume:You should consume:


What Types of Beverages and When?

Beverage

15 to 30 Minutes Before Event

During Event

After Event

Reason

Water (cool

to cold)

Yes Yes Yes Best fluid for your system; regulates body temperature

Special

sports drinks

Maybe Maybe Yes Depends on content; may be high in sugar, which slows fluids in emptying from the stomach; salt content may be too high

Carbonated soft

drinks

No No Yes Carbonation may cause problems during an event and sugar may prevent fluids from emptying in the stomach


Beverage

15 to 30 Minutes Before Event

During Event

After Event

Reason

Fruit juices

No No Yes Sugar content is high; can be used to replace carbohydrates after an event

Coffee/tea

No No No Caffeine is a diuretic and increases urination; increases heart rate

Milk No No No High protein content delays digestion

Alcohol No No No Undesirable, does not help performance, dehydrates cells and decreases muscle efficiency

What Types of Beverages and When?


As an AthleteTime Your Eating Correctly

1. Eat a full breakfast 2. Time your meals, 3-4 hours before an

exercise session 3. Eat snacks during long training sessions 4. Don’t skip meals 5. Eat after your workout


Energy Needs of an Athlete An athlete burns more calories than a non-athlete. Therefore, he or she needs to consume more calories to

maintain their body size. But how many calories will he or she need?

Calculate needs: Use Harris Benedict Formula


Harris Benedict Formula


Calculate your BMR (basal metabolic rate): Women: BMR = 655 + (4.35 x weight in pounds) + (4.7 x height in inches) - (4.7 x

age in years) Men: BMR = 66 + (6.23 x weight in pounds) + (12.7 x height in inches) - (6.8 x age

in years) Multiply your BMR by the appropriate activity factor, as follows:

Sedentary (little or no exercise): BMR x 1.2 Lightly active (light exercise/sports 1-3 days/week): BMR x 1.375 Moderately active (moderate exercise/sports 3-5 days/week): BMR x 1.55 Very active (hard exercise/sports 6-7 days a week): BMR x 1.725 Extra active (very hard exercise/sports & physical job or 2x training): BMR x 1.9

Calculate your BMR and the approximate number of calories you need each day!

An Athlete’s Diet

Approximately 50 to 60% of calories from carbohydrates No more than 30% of calories from fat Approximately 10 to15% of calories from protein

What about the Macronutrient What about the Macronutrient Content?Content?


Can you find out how many grams of protein you need?

What if you are not an athlete?

Do you need to be active?

Physical Activity Recommendations

Accumulate at least 60 minutes of moderate activity on most, if not all, days of the week

Can involve more than one type of activityCan involve more than one type of activity Combine lifestyle activities to accumulate the recommended

amount of physical activity.

The latest physical activity recommendations from CDC and American College of Sports Medicine:


Physical Inactivity National health concern in the U.S. Major reason that many people lack physical fitness Overweight is on the rise.


Physical Inactivity vs. Physical Activity

Physical InactivityPhysical Inactivity Loss of muscle Promotes obesity Reduced functional ability Low physical fitness and

increased chronic disease risk

Being Physically ActiveBeing Physically Active Improved muscle tone,

strength, and endurance Better balance Sleep better Reduced likelihood of

overweight or obesity

Fact: 37.2% of high school students spend three or more hours a day watching TV.


KalickBA

Edit: strength, and endurance

Everyone benefits from physical activity

Here are some things you need to know: 1) Improves self image

2) Reduces depression3) Improves over all well being


How do I Stick with my Exercise Program? Choose something that you like to do Get a partner Vary your routine Choose a comfortable time of day Don’t get discouraged Forget “no pain, no gain” Make exercise fun


Intensity of Exercise Intensity of exercise reflects oxygen use & the calories you burnoxygen use & the calories you burn Moderate-intensity is best in producing results.

Telltale signs of moderate-intensity exercise:

• You’re breathing faster• You’re developing a light sweat• You’re feeling some strain on your musclesPennington Biomedical

Research Center

Making Exercise a HabitTips for Success

Choose activities that are fun, not exhausting. Wear comfortable footwear and clothing that is appropriate. Find a convenient time and place to do activities. Use music to keep you entertained. Surround yourself with supportive people. Don’t overdo it. Keep a record of your activities.



Heli J. Roy, PhD, MBA, RDAssociate Professor

Reviewed by:Dr. Marc Hamilton

The Pennington Biomedical Research Center is a world-renowned nutrition research center. Mission:To promote healthier lives through research and education in nutrition and preventive medicine. The Pennington Center has several research areas, including: Clinical Obesity ResearchExperimental ObesityFunctional FoodsHealth and Performance EnhancementNutrition and Chronic DiseasesNutrition and the BrainDementia, Alzheimer’s and healthy agingDiet, exercise, weight loss and weight loss maintenance The research fostered in these areas can have a profound impact on healthy living and on the prevention of common chronic diseases, such as heart disease, cancer, diabetes, hypertension and osteoporosis. The Division of Education provides education and information to the scientific community and the public about research findings, training programs and research areas, and coordinates educational events for the public on various health issues. We invite people of all ages and backgrounds to participate in the exciting research studies being conducted at the Pennington Center in Baton Rouge, Louisiana. If you would like to take part, visit the clinical trials web page at www.pbrc.edu or call (225) 763-3000.


References The Mayo Clinic. http://www.mayoclinic.com/ Brown, Judith. Nutrition Now, 4th Edition,

Thompson and Wadsworth, 2005. West, Dorothy. Nutrition Food and Fitness. The

Goodheart Wilcox Company, 2006. American College of Sports Medicine Myplate.gov


eating for sports unit 6

Health & Medicine

burst of energy

energy fromstores

energy sourcesphosphagens

types of exercise aerobic

continuous exercise

joggingfat exercise

sustained exercise fat

exercise physical inactivity