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Nutritional Recommendations for the
Physically Active PersonChapter 7
Part 3
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Nutritional Status
Inadequate nutrition◦ Lethargy◦ Early fatigue◦ Irritability◦ Poor training and competitive performance◦ Increased incidence of injury◦ Infection ◦ Excessive weight fluctuations
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A low-carbohydrate diet rapidly compromises energy reserves for vigorous physical activity or regular training.
Carbohydrate Intake
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Training diet for physically active◦ Adequate refueling day to day◦ Recover between daily sessions
Multiple workouts◦ Nutritional strategies
> 90 min – CHO becomes limiting factor
Nutritional Status
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Optimum diet for most sports◦ CHO contributes 60-70% of total energy intake
After each bout of exercise◦ Sufficient CHO to replenish glycogen stores
Maximize subsequent performance
Position Stand
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CHO – after exhaustive exercise◦ 50 g every 2 h◦ Moderate and high glycemic foods◦ Goal – 600 g in 24 h
Position Stand (cont)
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Recommendations 6-10 g CHO/kg BM/day
Endurance training 10 g CHO/kg BM/day
This is quite a bit of food 70kg person = 2800 kcal of CHO
CHO Intake
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Tour de France◦ 6 h per day◦ 12-13 g/kg body weight/day◦ Close to 4000 kcal of CHO/day
CHO Intake
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More recently◦ 1.0-1.8 g/kg BM/hr◦ Feedings every 15-60 min◦ Still over 3000 kcal of CHO/d
CHO Intake
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Highest rates of glycogen storage◦ First hour post exercise◦ Activation of glycogen synthase
Glycogen depletion ◦ Exercise-induced insulin sensitivity
Permeability of muscle cell to glucose◦ Storage rates
7.7 mmol/kg/wet weight/h (first 2 h) 4.3 mmol/kg/ww/h
Timing of CHO Intake
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Exercise enhances energy metabolism Exercise increases total energy expenditure
◦ Is there an increased need, deficiencies of vitamins?
◦ Do athletes have normal vitamin status?◦ Do athletes require vitamin supplements?
Exercise Effects on Vitamin Needs
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B complex◦ Coenzymes in reactions during catabolism
Fat, CHO, protein◦ Vitamin B6 or Thiamin
Vitamin C◦ Negligible effects on endurance
Vitamin E◦ Deficiencies impair muscular function◦ No benefit with excess consumption
Vitamins and Performance
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50 years of research Fail to support vitamin supplements to improve
performance aerobic and anaerobic exercise
Vitamins and Performance
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Daily supplements of vitamin C 500-1500 mg of per day
May reduce infections Glutamine
Fuel for the immune system Supplementation reduces the risk of infection
Vitamins and Performance
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Most often occur in:• Vegetarians • Groups with low energy intake • Elimination of one or more food groups • Individuals who consume
Processed foods Simple sugars - low micronutrient density
Vitamin-Mineral Deficiencies
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Contain doses at least 10 and up to 1000 times the RDA
Excess vitamin C = kidney stones Excess vitamin B6 = liver disease and nerve
damage Excess riboflavin (B2) = impaired vision Excess niacin = vasodilatation and
inhibition of fatty acid mobilization during exercise
Megavitamins
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Folate = trigger an allergic response Excess vitamin E = headache, fatigue,
blurred vision, gastrointestinal disturbances, muscular weakness, and low blood sugar
Excess vitamin A = toxic to the nervous system
Excess vitamin D = damages kidneys
Megavitamins
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Aerobic exercise metabolism increases the production of free radicals.
Antioxidants:• ß-Carotene • Vitamin C• Vitamin E• Selenium, copper, manganese, and zinc • Coenzyme Q10
Antioxidants
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Vitamin E deficient animals◦ Reached exhaustion earlier
Sufficient Vitamin E◦ Reduced oxidative damage to muscle fibers
Vitamin E
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Vitamin E
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Innate ◦ Skin and mucous membranes◦ Body temperature◦ Specialized defenses
Natural killer cells, diverse phagocytes, and inflammatory barriers
Immune System
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Immune System
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Continuous barrier◦Protection ◦Dead cells on outside
The Skin
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Acquired immune system Specialized B (bone)- and T (Thymus)-lymphocyte
cells. B cells
Produce antibodies T cells
Cytokines and toxic granules
Exercise Immunology
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Theoretical Model
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Moderate exercise• A bout of moderate exercise boosts natural
immune functions and host defenses for up to several hours.
Exercise Intensity and the Immune System
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Exhaustive exercise• A prolonged period of exhaustive exercise (and
other forms of extreme stress or increased training) severely impairs the body’s first line of defense against infection.
Exercise Intensity and the Immune System
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Exercise Intensity and Risk of Infection
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Excessive sweating Loss of body water and related minerals.
Mineral loss Replaced with well-balanced meals.
Single-mineral supplementation Potential adverse consequences.
Minerals
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Strenuous exercise may increase excretion of the following four trace elements: • Chromium• Copper• Manganese• Zinc
Trace Minerals and Exercise
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Energy intake needs to be balanced with energy expenditure.
Regular moderate-to-intense physical activity Increase daily energy intake to match their higher
level of energy expenditure.
Exercise and Food Intake
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Many athletes, particularly females, do not meet energy intake recommendations. Active women (20-60 miles/wk)
35 kcals/kg BM Discrepancies in reported kcals and activity? Active become more sedentary when not
exercising Increased metabolic efficiency
Expend less energy
Exercise and Food Intake