Nutrition for Performance and Weight Control Adam Pennell MS, CSCS, SNS
Nutrition forPerformance and Weight Control
Adam Pennell MS, CSCS, SNS
Energy
Energy Density
Carbohydrate Protein Fat Alcohol0123456789
10
Macronutrient
kcal
/g
Estimating Energy Expenditure
• Revised Harris-Benedict Formula1
– Basal metabolic rate (BMR)– Activity factor (AF)– Total daily energy expenditure (TDEE)
Estimating Energy Expenditure
• Revised Harris-Benedict Formula1
– Men• BMR = 88.362 + (13.397 x weight in kg) + (4.799 x
height in cm) - (5.677 x age in years)
– Women• BMR = 447.593 + (9.247 x weight in kg) + (3.098 x
height in cm) - (4.330 x age in years)
Estimating Energy Expenditure
• Revised Harris-Benedict Formula1
– TDEE = BMR x AF• Little to no exercise Daily kilocalories needed = BMR x 1.2• Light exercise (1 – 3 days/week) Daily kilocalories needed = BMR x 1.375• Moderate exercise (3 – 5 days/week) Daily kilocalories needed = BMR x 1.55• Heavy exercise (6 – 7 days/week) Daily kilocalories needed = BMR x 1.725• Very heavy exercise (twice/day, max ex) Daily kilocalories needed = BMR x 1.9• Pregnancy Daily kilocalories needed = +300• Lactation Daily kilocalories needed = +500
Energy Expenditure
• Resting metabolic rate (RMR)2
– 60 – 75% daily energy expenditure• Thermic effect of activity (TEA)2
– 15 – 30% daily energy expenditure• Could be even higher in extremely active individuals
• Thermic effect of feeding (TEF)2
– ~10% daily energy expenditure
Nutrition Strategies
Macronutrient Contributions
• A well balanced diet should consist of the following macronutrient percentages– Ranges vary for individual demands/goals
• CHO 55 – 65%• PRO 15 – 25%• FAT 15 – 25%
*Per day, not per meal necessarily
Diet Analysis
• Female, 22 years old, 120 lbs, 5’3”– BMR = 1,352.4– AF = 1.375 (light exercise; 1 – 3 days/week)– TDEE = 1,352.4 x 1.375 = 1, 860 kcal
60% CHO1,116 kcal
279 g
20% PRO372 kcal
93 g
20% FAT372 kcal
41 g
Low CHO Diet
• Glycogen– Stored CHO– Extremely important energy substrate– Requires water retention• 2 – 4 g of water/1 g CHO3-5
– Low CHO diet = ↑ water loss
Low CHO Diet
• Insufficient CHO intake leads to depleted glycogen, blood glucose– Brain, nerves, blood, are fueled by CHO
• Fat cannot be converted directly to glucose• Glucose is then created via non-ideal
pathways– Glycerol from triglycerides– Muscle degraded to create CHO
Low CHO Diet
• Fat breakdown is dependent on CHO presence • ↓CHO
↓ pyruvate↓ TCA cycle intermediates
↓ TCA cycle↓ fat catabolism
• “Fat burns in a CHO flame”
Low CHO Diet
• ↑ protein↑ nitrogen
↑ deamination ↑ ammonia
↑urea ↑ water loss
Carbohydrate: C-H-O Protein: C-H-O-N
Low CHO Diet
• Protein is a horrible energy source• Only a small contribution (~2%) to total energy
production during exercise6
– May increase to 5 – 15% late in prolonged-duration exercise
Low CHO Diet
• Diuretic• Depletes glycogen• Promotes incomplete fat mobilization• Promotes muscle degradation • Promotes central fatigue• Potentially high in saturated fat, fat• Potentially low in micronutrients, fiber• Potentially costly
Low CHO Diet
High PRO7
61.2%35.0%3.8%
Mixed7
37.1%59.5%3.4%
Starvation7
60.9%32.4%6.7%
W:F:P:
Energy Expenditure
• Thermic effect of feeding (TEF)– More meals = increased energy expenditure?• False8-10
• Likely helps curb cravings, hunger though
Calorie Shifting
• Keep your body/metabolism guessing?– Anecdotal and no real research, however…• Could be used as a good base
– Don’t have to stress about calorie content of each meal
• Could promote a well-rounded diet– Not eating the same foods
• Should not use extremes
Nutrition for Weight Loss
Underfeeding
• Caloric decrease should be modest to maximize weight loss, minimize hunger, and maintain physiological functioning – ~500 kcal/day is generally suggested• Equates to 1 lb/week
– Women should consume at least 1,200 kcal/day11
– Men should consume at least 1,800 kcal/day11
Exercise
• Easiest way to provide a negative energy balance– Cutting calories in the diet is not always an option– Typically cardiovascular exercise
– Also weight training, interval training, etc.
Weight Loss
• Weight loss is a gradual process• It takes ~4 weeks to establish the desired
pattern of fat loss for each pound of weight loss12
Fat Storage
• Reference man13
– 15% body fat• 12% storage• 3% essential
• Reference woman13
– 27% body fat• 15% storage• 12% essential
Nutrition for Weight Gain
Resistance Training
• Must overload/stress the body– Consistently
• Muscle growth is gradual and highly individual14-16
• 12 weeks (+/-) for untrained individual• Chronic resistance training typically leads to 0 – 1
kg/month increase in fat-free mass
Overfeeding
• Typically only 30 – 40% of weight gain is fat-free mass15,17-18
• Caloric increase should be modest to maximize muscle-to-fat gain– 300 to 500 kcal/day19
– 55 – 60% should come from CHO19
Practical Performance Recommendations
Pre-Exercise
• 1 – 4.5 g/kg CHO19
– 2 – 4 hours prior– Complex CHO, low glycemic index
220 lbs = 100 kg100 x 1= 100 g100 x 4.5 = 450 g
100 – 450 g CHO
During Exercise
• 1 g/min CHO19
– Generally not necessary if <60 minutes
Post-Exercise
• 6 – 20 g PRO19
– Within 15 – 30 minutes– Quality and a combination of proteins are likely
the best factors– Protein in excess of 20 g irreversibly oxidized
Hydration
• 2 – 3 cups/lbs lost19
– Pre/post dry bodyweight– Monitor urine color
Chocolate Milk• Nature’s engineered recovery beverage• Provides fluid• Cheap
– ~$5/gallon (CA prices in 2013)• Serving
– 1-2 cups depending on needs– ~$0.32/cup
• CHO:PRO ratio– 3:1 – 4:1
• For lower ratio (anaerobic) you can “cut” with plain milk or use less chocolate• For higher ratio (aerobic) you can add chocolate
• Casein, whey protein 8-11 g/cup• High glycemic index 25-30 g/cup• Fat-free 0 g/cup• Low-fat 2.5 g/cup
– Not ideal but a small amount of fat will likely not delay gastric emptying too significantly• Vitamins/minerals
– Calcium, vitamin D, sodium, potassium, etc.
Supplements• Completely unregulated industry
– Too much?– Too little?– Safe?– Purity?– Cost?– Adverse effects?– Spiked?– Tainted?– Contamination?– No research?– Bad research?– Research sponsor?– Marketing?
Lifestyle Nutrition
Basic Nutrition Strategies
• Moderation• Variety– “Colorful” plate• High in fiber• High in nutrient-dense foods
• Not stressful/restricting or overindulging• Consistency• Physical activity*
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