Nutrition for Exercise
Dec 17, 2015
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
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
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