copyright © 2014 wolters kluwer health | lippincott williams & wilkins exercise physiology for...

Copyright © 2014 Wolters Kluwer Health | Lippincott Williams & Wilkins

Exercise Physiology for Health, Fitness, and Performance

Fourth Edition

PowerPoint® Lecture Slide Presentation

Chapter 6 Nutrition for Fitness Chapter 6 Nutrition for Fitness and Athleticsand Athletics

Chapter 6 Nutrition for Fitness Chapter 6 Nutrition for Fitness and Athleticsand Athletics

Denise L. Smith • Sharon A. Plowman

Chapter 6


A.A. Optimal nutrition for fitness and Optimal nutrition for fitness and athletics relates to 2 distinct athletics relates to 2 distinct situationssituations

1. Training1. Training

2. Competition2. Competition

Chapter 6 Nutrition for Chapter 6 Nutrition for Fitness and Athletics Fitness and Athletics Chapter 6 Nutrition for Chapter 6 Nutrition for Fitness and Athletics Fitness and Athletics

I. IntroductionI. Introduction


A. Goals of optimal training diet

1. To provide caloric and nutrient requirements

2. To incorporate nutritional practices that promote good health

3. To achieve and maintain optimal body composition and playing weight

II. Nutrition and Training



4. To promote recovery from training sessions and physiological adaptations

5. To try variations of precompetition and competition fuel and fluid intake to determine the body’s responses



B. Kilocalories

1. The most obvious distinction between active and inactive individuals is the number of calories required per day

2. Everyone needs sufficient calories to support daily needs, and children need adequate calories for growth

3. Athletes may consume between as many as 9,000-11,000 kcal.day



C. Carbohydrate – important facts:

- The higher the intensity of exercise, the more important glycogen is as a fuel

- Training increases the ability to store carbohydrate and to spare carbohydrate

- Fatigue, “hitting the wall,” and exhaustion are tied to glycogen depletion during high intensity,long-duration activity




1. Glycemic Index - A measure that compares the elevation in blood glucose caused by the ingestion of 50g of any CHO food with the elevations caused by 50g of white bread


2. Glycogen Resynthesis

5-6% per hour under optimal conditions



3. 3. Glycogen SourcesGlycogen Sources

a. Sports drinksa. Sports drinks

b. Sports barsb. Sports bars

c. Sports gelsc. Sports gels



D. Protein

US RDA of protein

- Adults = 0.8 g•kg-1

- Ages 7-10 yr = 1.2 g•kg-1

- Ages 11-14 yr = 1.0 g•kg-1

- Ages 15-18 yr = 0.9 g•kg-1



Do athletes need more protein?

1. Resistance training

- 1.2-2.0 g•kg•day

- 15% of total calories

2. Endurance training

- 1.2-1.4 g•kg-1•day

Sports Anemia - A transient decrease in red blood cells and hemoglobin



E. Fat

- Major fuel for exercise of low to moderate intensity



F. Vitamins - Organic substances of plant or animal origin which are essential for normal growth, development, metabolic processes and energy transformations

No evidence that supplementation is beneficial in adequately nourished individuals



G. Minerals - Elements not of animal or plant origin which are essential constituents of all cells and of many functions in the body

1. Microminerals

2. Macrominerals



Goals for optimal competitive diet

1. To ensure adequate fuel supplies in the pre-event time span

2. To ensure adequate fuel supplies during the event, no matter what the event

3. To facilitate temperature regulation by preventing dehydration


III. Nutrition Competition


4. To achieve desired weight 4. To achieve desired weight classifications while maintaining fuel classifications while maintaining fuel and water suppliesand water supplies

5. To avoid gastrointestinal discomfort 5. To avoid gastrointestinal discomfort during competitionduring competition



A. Carbohydrate Loading (Glycogen Supercompensation) - A process of nutritional modification that results in an additional storage of glycogen in muscle fiber that can be approxi-mately 3 to 4 times the normal levels



B. Pre-Event Meal

C. Feeding during Exercise

- to maintain blood glucose levels and prevent fatigue

D. Fluid Ingestion during and after Exercise



A. Definitions

Anorexia NervosaAnorexia Nervosa - An eating disorder - An eating disorder characterized by marked self-induced characterized by marked self-induced weight loss accompanied by an intense fear weight loss accompanied by an intense fear of fatness and reproductive hormonal of fatness and reproductive hormonal changeschanges

Bulimia NervosaBulimia Nervosa - An eating disorder - An eating disorder marked by an unrealistic appraisal of body marked by an unrealistic appraisal of body weight and/or shape that is manifested weight and/or shape that is manifested altering bingeing and purging behavioraltering bingeing and purging behavior

IV. Eating Disorders



Anorexia Athletica - An eating disorder occurring primarily in young, female athletes that is characterized by a food intake less than that required to support the training regimen and by body weight no more than 95% of normal



B. Risk factors

1. Dieting at an early age

2. Unsupervised dieting

3. Lack of acceptance of pubertal changes

4. Early sport-specific training

5. A large increase in training volume accompanied by a significant weight loss

6. Traumatic events



C. Consequences

D. Prevention and Treatment


copyright © 2014 wolters kluwer health | lippincott williams & wilkins exercise physiology for...

Documents

training chapter

optimal nutrition

good health

competition chapter

introduction slide

plowman chapter

athletics denise

optimal conditions chapter