nutrition (ch 7) updated brian 9-1-11 and intern resource… · chapter 7. role of the personal...

Nutrition : Nutrition : in the Personal Training Settingin the Personal Training Setting

Chapter 7Chapter 7

Role of the Personal Trainer Regarding NutritionRole of the Personal Trainer Regarding Nutrition

•• Impt: Ability to recognize more complicated Impt: Ability to recognize more complicated nutrition issues and how to refer.nutrition issues and how to refer.

•• Referral to professional when client has disease Referral to professional when client has disease state that is effected by nutrition.state that is effected by nutrition.

•• Referral to nutrition professional when Referral to nutrition professional when complexity of nutrition issues is beyond the complexity of nutrition issues is beyond the competence of the trainer.competence of the trainer.

•• Locate nutrition professional through ADAs Locate nutrition professional through ADAs website: website: www.eatright.orgwww.eatright.org

Dietary AssessmentDietary Assessment

•• Dietary Intake DataDietary Intake Data

–– Some info about the clients current diet is Some info about the clients current diet is imperative.imperative.

–– Methods for dietary intake:Methods for dietary intake:

•• Dietary recall Dietary recall –– clients report what have clients report what have eaten in past 24 hours.eaten in past 24 hours.

•• Dietary history Dietary history –– clients answer questions clients answer questions about eating habits, likes, dislikes, eating about eating habits, likes, dislikes, eating schedule, medical history, etc.schedule, medical history, etc.

•• Dietary records Dietary records –– typically a 3 day log typically a 3 day log where everything that is consumed is where everything that is consumed is recorded.recorded.

•• Never make assumptions about the clients Never make assumptions about the clients eating habits.eating habits.

Dietary Assessment ConDietary Assessment Con’’tt

•• Evaluating the DietEvaluating the Diet

–– Now that data is gathered, several methods Now that data is gathered, several methods can be used to evaluate:can be used to evaluate:

•• Food Guide Pyramid Food Guide Pyramid

––www.mypyramid.govwww.mypyramid.gov New Food Guide New Food Guide PyramidPyramid

•• Computerized Diet AnalysisComputerized Diet Analysis

––Only as good as the information that is Only as good as the information that is loggedlogged

––Certain shortcomings w/ computer Certain shortcomings w/ computer programsprograms

–– Is time consuming & requires expertise.Is time consuming & requires expertise.

•• Other sites to check out: Other sites to check out: www.cyberdiet.comwww.cyberdiet.com, vitabot, , vitabot, www.usda.gov/cnppwww.usda.gov/cnpp

EnergyEnergy

•• Commonly measured in kilocalories (kcal). Commonly measured in kilocalories (kcal).

–– Is a measure of the heat required to raise the Is a measure of the heat required to raise the

temp of 1kg of water 1 degree Celsius (or 2.2 temp of 1kg of water 1 degree Celsius (or 2.2

lbs water 1.8 degrees Fahrenheit) lbs water 1.8 degrees Fahrenheit)

EnergyEnergy

•• Factors Influencing Energy RequirementsFactors Influencing Energy Requirements

–– Resting Metabolic Rate (RMR)Resting Metabolic Rate (RMR)

•• 6060--75% of daily energy expenditure75% of daily energy expenditure

•• Measure of calories required for Measure of calories required for maintaining normal body functions maintaining normal body functions (respiration, cardiac function, etc.)(respiration, cardiac function, etc.)

–– Physical ActivityPhysical Activity

•• 22ndnd largest component & most varied ~30%largest component & most varied ~30%

•• Amount necessary depends on F.I.T. and Amount necessary depends on F.I.T. and environmental conditionsenvironmental conditions

EnergyEnergy

–– Thermic Effect of FoodThermic Effect of Food

•• 7 7 –– 10% daily energy expenditure10% daily energy expenditure

•• Increased energy expenditure above RMR Increased energy expenditure above RMR measured for several hours following a measured for several hours following a mealmeal

•• Energy needed to digest and assimilate Energy needed to digest and assimilate foodsfoods

EnergyEnergy

•• Estimating Energy RequirementsEstimating Energy Requirements

–– Difficult to obtain accurate estimate of clients Difficult to obtain accurate estimate of clients

expenditureexpenditure

–– Methods: Methods:

•• Measure Caloric Intake Measure Caloric Intake

•• Use mathematical equations for a ROUGH Use mathematical equations for a ROUGH ESTIMATEESTIMATE

Nutrients Nutrients –– ProteinProtein

What is a Protein?What is a Protein?

•• Proteins are the basic building blocks of the Proteins are the basic building blocks of the human body.human body.

•• They are made up of amino acids, and help They are made up of amino acids, and help build muscles, blood, skin, hair, nails and build muscles, blood, skin, hair, nails and internal organs. internal organs.

•• Next to water, protein is the most plentiful Next to water, protein is the most plentiful substance in the body, and most of it (around substance in the body, and most of it (around 60% to 70%) is located in the skeletal muscles60% to 70%) is located in the skeletal muscles. .


•• What do proteins do?What do proteins do?

•• Supplies valuable enzymes that regulate bodily Supplies valuable enzymes that regulate bodily functions. functions.

•• Provide for the transport of nutrients, oxygen Provide for the transport of nutrients, oxygen and waste throughout the body. and waste throughout the body.

•• Key to muscle building and developmentKey to muscle building and development--provide the structure and contracting capability provide the structure and contracting capability of muscles. of muscles.

•• Provide collagen to connective tissues of the Provide collagen to connective tissues of the body and to the tissues of the skin, hair and body and to the tissues of the skin, hair and nails.nails.

•• Hormones ie., insulin.Hormones ie., insulin.

Nutrients Nutrients –– Protein Protein

•• General RequirementsGeneral Requirements

–– Must consider protein for energy intake & sourceMust consider protein for energy intake & source

–– More protein used for energy when in caloric deficit More protein used for energy when in caloric deficit

–– Recommended Dietary Allowance (RDA) Recommended Dietary Allowance (RDA) –– for for healthy, sedentary adults: 0.8 g/kghealthy, sedentary adults: 0.8 g/kg

–– Requirements for clients who are dieting for weight Requirements for clients who are dieting for weight loss are higher that standard requirementsloss are higher that standard requirements

•• Increased Requirements for Intense Training Increased Requirements for Intense Training

–– Intense physical training increases protein Intense physical training increases protein requirementsrequirements

–– Aerobic endurance athletes can reach 1.4 g/kgAerobic endurance athletes can reach 1.4 g/kg

–– Resistance training can reach 1.8 g/kgResistance training can reach 1.8 g/kg

–– General recommendation: 1.5 General recommendation: 1.5 –– 2.0 g/kg2.0 g/kg


•• What happens if I eat too many proteins?What happens if I eat too many proteins?

•• May put your other bodily systems under stress. May put your other bodily systems under stress.

•• Eating more protein and increasing total caloric intake Eating more protein and increasing total caloric intake while maintaining the same exercise level will build an while maintaining the same exercise level will build an equal amount of additional fat and muscle mass.equal amount of additional fat and muscle mass.

•• Ketogenic diets can thrust your kidneys into overdrive in Ketogenic diets can thrust your kidneys into overdrive in order to flush these ketones from your body. As your order to flush these ketones from your body. As your kidneys rid your body of these toxic ketones, you can kidneys rid your body of these toxic ketones, you can lose a significant amount of water, which puts you at risk lose a significant amount of water, which puts you at risk of dehydration, particularly if you exercise heavilyof dehydration, particularly if you exercise heavily..

ProteinProtein

•• What happens if I eat too little protein?What happens if I eat too little protein?

•• An insufficient supply of protein in the diet limits An insufficient supply of protein in the diet limits

the amount of protein your body can use for the amount of protein your body can use for

daily cell function and building muscle.daily cell function and building muscle.

ProteinsProteins

•• How do proteins aid in weight loss?How do proteins aid in weight loss?

•• HighHigh--protein foods slow the movement of food from protein foods slow the movement of food from the stomach to the intestine. Slower stomach the stomach to the intestine. Slower stomach emptying means you feel full for longer and get emptying means you feel full for longer and get hungrier later. hungrier later.

•• Proteins gentle, steady effect on blood sugar avoids Proteins gentle, steady effect on blood sugar avoids the quick, steep rise in blood sugar and just as quick the quick, steep rise in blood sugar and just as quick hungerhunger--bellbell--ringing fall that occurs after eating a ringing fall that occurs after eating a rapidly digested carbohydrate, like white bread or rapidly digested carbohydrate, like white bread or baked potato. baked potato.

•• The body uses more energy to digest protein than it The body uses more energy to digest protein than it does to digest fat or carbohydrate does to digest fat or carbohydrate

ProteinsProteins

•• What are the types of proteins to eat?What are the types of proteins to eat?

•• Animal proteins Animal proteins –– include meat, poultry, fish, include meat, poultry, fish, dairy products and eggs and are of high dairy products and eggs and are of high biological value.biological value. These foods contain all the These foods contain all the essential amino acids your body requires. essential amino acids your body requires.

•• Vegetable, Grain, Legume, Seed or Nut proteins Vegetable, Grain, Legume, Seed or Nut proteins –– these are considered incomplete proteins, these are considered incomplete proteins, since each individual food does not contain all of since each individual food does not contain all of the essential amino acids. To get all of the the essential amino acids. To get all of the essential amino acids, simply choose foods from essential amino acids, simply choose foods from two or more sources. two or more sources.

CarbohydrateCarbohydrate

•• Carbohydrate BasicsCarbohydrate Basics

–– Carbohydrates offer an immediate source of Carbohydrates offer an immediate source of energy for your body. They provide the fuel for energy for your body. They provide the fuel for your muscles and organs, such as your brain. your muscles and organs, such as your brain. The two types of carbohydrates are: The two types of carbohydrates are:

•• Simple carbohydratesSimple carbohydrates: These are found in fruits : These are found in fruits and fruit juice, and are easily digested by the body. and fruit juice, and are easily digested by the body. They also are often found in processed foods and They also are often found in processed foods and anything with added refined sugar, such as soft anything with added refined sugar, such as soft drinks and some candy. drinks and some candy.

•• Complex carbohydrates:Complex carbohydrates: These are found in These are found in nearly all plantnearly all plant--based foods and usually take longer based foods and usually take longer for the body to digest. They are most commonly for the body to digest. They are most commonly found in wholefound in whole--wheat bread, wholewheat bread, whole--grain pasta, grain pasta, brown rice, and starchy vegetables. brown rice, and starchy vegetables.


•• The role of carbohydratesThe role of carbohydratesCarbohydrates provide all the cells of the body with the Carbohydrates provide all the cells of the body with the energy they need for everyday tasks and physical energy they need for everyday tasks and physical activity. activity.

•• Amount of carbohydrate to consumeAmount of carbohydrate to consumeIf the foods you eat contain too many carbohydrates, If the foods you eat contain too many carbohydrates, the following occurs:the following occurs:–– Carbohydrates are stored in the liver and muscle cells, and are Carbohydrates are stored in the liver and muscle cells, and are

used when the body needs an extra burst of energy used when the body needs an extra burst of energy

–– Anything leftover that is not stored in liver and muscle cells iAnything leftover that is not stored in liver and muscle cells is s turned into fat turned into fat


•• If you take in an insufficient supply of carbohydrates, If you take in an insufficient supply of carbohydrates, the following can occur:the following can occur:

•• Fatigue Fatigue

•• Muscle cramps Muscle cramps

•• Poor mental function Poor mental function

•• Fatigue easily results from deprivation of Fatigue easily results from deprivation of carbohydrates, which is seen in persons who fast, carbohydrates, which is seen in persons who fast, possibly interfering with activities of daily living.possibly interfering with activities of daily living.

•• Carbohydrates are your bodyCarbohydrates are your body’’s first choice for fuel. If s first choice for fuel. If given a choice of several types of foods given a choice of several types of foods simultaneously, your body will use the energy from simultaneously, your body will use the energy from carbohydrates first.carbohydrates first.


•• A lowA low--carbohydrate diet might seem healthy, but carbohydrate diet might seem healthy, but

if taken to the extreme, it is very dangerous to a if taken to the extreme, it is very dangerous to a

personperson’’s overall wells overall well--being. being.

•• It is important to remember that It is important to remember that ““lowlow--carbcarb”” does does

not mean not mean ““nono--carb.carb.””

•• Make sure you eat moderate amounts of Make sure you eat moderate amounts of

carbohydrates to keep your body fueled carbohydrates to keep your body fueled

properlyproperly——50%50%--55% of calories should come 55% of calories should come

from carbohydrates. from carbohydrates.


•• The following are some serving and portion sizes for The following are some serving and portion sizes for foods containing carbohydrates:foods containing carbohydrates:

•• One medium piece of fruit, about 4One medium piece of fruit, about 4--5 ounces (oz) 5 ounces (oz)

•• 1 cup (C) berries or melon 1 cup (C) berries or melon

•• ½½ C canned fruit C canned fruit

•• ¾¾ C juice (fruit or 100% vegetable) C juice (fruit or 100% vegetable)

•• ¼¼ C dried fruit or 50 raisins C dried fruit or 50 raisins

•• 1 C raw, leafy vegetables 1 C raw, leafy vegetables

•• ½½ C other vegetables, cooked or chopped C other vegetables, cooked or chopped

•• One slice wholeOne slice whole--grain bread grain bread

•• ½½ C brown rice or pastaC brown rice or pasta

•• One small tortilla (less than 6One small tortilla (less than 6″″ diameter) diameter)

•• 1 oz pretzels 1 oz pretzels


•• Carbohydrate is needed for the complete breakdown of Carbohydrate is needed for the complete breakdown of fatty acids.fatty acids.

–– KetosisKetosis –– high levels of ketones in blood stream as high levels of ketones in blood stream as result of incomplete breakdown of fatty acids.result of incomplete breakdown of fatty acids.

•• Carbohydrate replaces muscle & liver glycogen used Carbohydrate replaces muscle & liver glycogen used during highduring high--intensity activity so a intensity activity so a high carbohydrate diethigh carbohydrate dietoften recommended (often recommended (6060--70% of total intake70% of total intake).).

•• Not all clients should be on a high carbohydrate dietNot all clients should be on a high carbohydrate diet

•• Aerobic endurance athletesAerobic endurance athletes training for training for 90 min or more90 min or morecan replenish glycogen levels w/ can replenish glycogen levels w/ 88--10 g/kg.10 g/kg.

•• Majority of physically active individuals (less than 60 min Majority of physically active individuals (less than 60 min aerobics activity) 5aerobics activity) 5--6 g/kg is reasonable.6 g/kg is reasonable.


–– FiberFiber

•• The DRI for fiber is 38 and 25 g/day for The DRI for fiber is 38 and 25 g/day for

young men and women, respectively. young men and women, respectively.

•• This level of fiber may be excessive for This level of fiber may be excessive for

some aerobic endurance athletes. some aerobic endurance athletes.

FATFAT

•• The role of fatThe role of fat--helps the body in many different ways: helps the body in many different ways:

•• Fat deposits surround and protect organs, such as the Fat deposits surround and protect organs, such as the kidneys, heart, and liver kidneys, heart, and liver

•• Fat balances hormones Fat balances hormones

•• A layer of fat beneath the skin, known as subcutaneous A layer of fat beneath the skin, known as subcutaneous fat, insulates the body from environmental temperature fat, insulates the body from environmental temperature changes, thereby preserving body heat changes, thereby preserving body heat

•• Dietary fat acts as a longDietary fat acts as a long--lasting fuel source for lowlasting fuel source for low--intensity exercise intensity exercise

•• Dietary fat provides fatDietary fat provides fat--soluble vitamins and vitamins A, soluble vitamins and vitamins A, D, E, and KD, E, and K

FATFAT•• The types of dietary fat are:The types of dietary fat are:

•• Saturated fat (animal flesh, butter, margarine, Saturated fat (animal flesh, butter, margarine, processed/hydrogenated oils, tropical oils, and fried processed/hydrogenated oils, tropical oils, and fried foods) foods)

•• Polyunsaturated fat (vegetable oilsPolyunsaturated fat (vegetable oils——sunflower, sunflower, safflower, corn, and flaxseed oils) safflower, corn, and flaxseed oils)

•• Monounsaturated fats (vegetable oilsMonounsaturated fats (vegetable oils——olive, olive, peanut, canola, and many nut oils) peanut, canola, and many nut oils)

•• OmegaOmega--3 fatty acids (highly polyunsaturated3 fatty acids (highly polyunsaturated——from from seafood such as tuna, mackerel, and salmon, as seafood such as tuna, mackerel, and salmon, as well as nuts, soy, canola, and flaxseed oils well as nuts, soy, canola, and flaxseed oils

•• OmegaOmega--6 fatty acids (highly polyunsaturated6 fatty acids (highly polyunsaturated——vegetable oils such as soybean, corn, and safflower vegetable oils such as soybean, corn, and safflower oils) oils)

FATFAT

•• Amount of fat to consumeAmount of fat to consume

If you eat too much fat, the following occurs:If you eat too much fat, the following occurs:

•• Fat is stored in fat cells and adipose tissue Fat is stored in fat cells and adipose tissue

•• Fat provides the body with the building blocks for Fat provides the body with the building blocks for

cholesterolcholesterol-- LDLLDL’’s go ups go up

FATFAT

–– Fat and DiseaseFat and Disease

••High levels of cholesterol or unfavorable High levels of cholesterol or unfavorable

ratios of lipoproteins are associated with ratios of lipoproteins are associated with

increased risk of heart disease. increased risk of heart disease.

••High levels of HDLs protect against heart High levels of HDLs protect against heart

disease. disease.

••HDLs can be increased by exercise and HDLs can be increased by exercise and

weight lossweight loss

FATFAT

•• Eating too little fat can cause an essentialEating too little fat can cause an essential--fattyfatty--

acid deficiency, which may lead to:acid deficiency, which may lead to:

–– Skin integrity problems Skin integrity problems

–– Hair loss Hair loss

–– Poor wound healing Poor wound healing

–– Fatigue Fatigue

–– Poor mental function Poor mental function

FATFAT

•• Fat intakeFat intakeAccording to the World Health Organization According to the World Health Organization (WHO), we should restrict our dietary fat intake (WHO), we should restrict our dietary fat intake to 30% of our calories. However, fat quantity is to 30% of our calories. However, fat quantity is not the only issue. Type of fat is also important. not the only issue. Type of fat is also important. Certain types of fats, such as omega 3s from Certain types of fats, such as omega 3s from whole foods (found in nuts, seeds, and oily fish), whole foods (found in nuts, seeds, and oily fish), now are viewed as essential to a healthy diet.now are viewed as essential to a healthy diet.

•• If you want to lose weight, a reasonable daily fat If you want to lose weight, a reasonable daily fat target is 30% of calories, of which no more than target is 30% of calories, of which no more than 10% are from saturated fat. If you have high 10% are from saturated fat. If you have high cholesterol, you should reduce your cholesterol cholesterol, you should reduce your cholesterol by avoiding highby avoiding high--cholesterol foods.cholesterol foods.

FatFat

•• Very Low Fat Diets not recommended for healthy Very Low Fat Diets not recommended for healthy individuals.individuals.

•• Recommendation for Recommendation for general publicgeneral public by most health by most health organizations is that fat contributes organizations is that fat contributes 30% or less of 30% or less of total calories consumedtotal calories consumed (20% from mono(20% from mono-- or or polyunsaturated & 10% or from saturated fats)polyunsaturated & 10% or from saturated fats)

•• American Heart & Subcommittee on Nutrition of the American Heart & Subcommittee on Nutrition of the United Nations recommend that fat provide United Nations recommend that fat provide at least at least 15% of total calories in diets of adults & at least 20% 15% of total calories in diets of adults & at least 20% of total calories in women of reproductive age.of total calories in women of reproductive age.

Sports NutritionSports Nutrition--pre comppre comp

•• Exercisers or athletes in training may require a Exercisers or athletes in training may require a more substantial meal or snack to optimize more substantial meal or snack to optimize performance. performance.

•• The best preThe best pre--workout meal for athletes is one workout meal for athletes is one that is full of nutritious and wholesome foods.that is full of nutritious and wholesome foods.

•• Most importantly, one that is tried and true for Most importantly, one that is tried and true for them. them.

Sports NutritionSports Nutrition

•• Factors that may contribute to how well a preFactors that may contribute to how well a pre--workout meal is tolerated include: workout meal is tolerated include:

•• Age Age

•• Gender Gender

•• Gastric motility and emptying time Gastric motility and emptying time

•• Allergies and intolerances Allergies and intolerances

•• Type of training Type of training

•• Overall diet Overall diet

•• Dietary intake during exercise Dietary intake during exercise

•• Genetic factors Genetic factors


•• Choose highChoose high--carbohydrate, lowcarbohydrate, low--fat foodsfat foods——wholewhole--grain, highgrain, high--fiber foods, consumed 1 hour prior to fiber foods, consumed 1 hour prior to exercise, are ideal; some examples include: exercise, are ideal; some examples include:

•• Breads Breads

•• Cereals Cereals

•• Muffins Muffins

•• Yogurt Yogurt

•• Oatmeal Oatmeal

•• Beans Beans

•• Pasta Pasta


•• Avoid highAvoid high--fat protein sources, such as fried fat protein sources, such as fried meats, cheese, and hamburgers, because they meats, cheese, and hamburgers, because they take longer to empty from the stomach and may take longer to empty from the stomach and may contribute to a sluggish or nauseated feeling contribute to a sluggish or nauseated feeling

•• Take time to digest your preTake time to digest your pre--workout mealworkout meal——the the blood used to digest foods in the stomach is blood used to digest foods in the stomach is required in the muscles for exercise; so, food will required in the muscles for exercise; so, food will remain in the digestive tract longer if improper remain in the digestive tract longer if improper time for digestion is allowed time for digestion is allowed

•• Eat familiar foods prior to competitions and Eat familiar foods prior to competitions and intense practices intense practices

Exercise: The PostExercise: The Post--Workout MealWorkout Meal

•• Recovering from exercise is an important part of the Recovering from exercise is an important part of the athleteathlete’’s routine.s routine.

•• PostPost--workout foods and drinks can affect recovery workout foods and drinks can affect recovery by affecting fatigue, repletion of glycogen stores, by affecting fatigue, repletion of glycogen stores, and preparation for future bouts of exercise.and preparation for future bouts of exercise.

•• For the recreational exerciser, one who exercises 3For the recreational exerciser, one who exercises 3--4 days/week, overall good nutrition is most important 4 days/week, overall good nutrition is most important for maintenance of glycogen stores, so muscles will for maintenance of glycogen stores, so muscles will have enough time to rest and recover between have enough time to rest and recover between workouts.workouts.


•• For the more vigorous exerciser, one who For the more vigorous exerciser, one who exercises multiple times/day, performs exercises multiple times/day, performs competitively, or is in training for a sport, competitively, or is in training for a sport, refueling muscle glycogen stores and assisting refueling muscle glycogen stores and assisting the body in recovery is of utmost importance.the body in recovery is of utmost importance.

•• Repletion of nutrients lost through dietary intake Repletion of nutrients lost through dietary intake is an essential component in maximizing the is an essential component in maximizing the bodybody’’s performance. s performance.

Repletion of muscle glycogen storesRepletion of muscle glycogen stores

•• To best promote repletion of muscle glycogen To best promote repletion of muscle glycogen

stores, consume carbohydratestores, consume carbohydrate--rich foods within rich foods within

15 minutes after the workout has ended.15 minutes after the workout has ended.

•• Athletes should aim for 1 gram (g) of Athletes should aim for 1 gram (g) of

carbohydrate for every 2 pounds (lb) of body carbohydrate for every 2 pounds (lb) of body

weight/hour, taken at 30weight/hour, taken at 30--minute intervals over 4minute intervals over 4--

5 hours.5 hours.


•• Example: A 150Example: A 150--lb person should have 75 g of lb person should have 75 g of carbohydrate or 300 carbohydrate calories (4 carbohydrate or 300 carbohydrate calories (4 calories of carbohydrates/g).calories of carbohydrates/g). The individual The individual should consume the first 300 calories beginning should consume the first 300 calories beginning 1515--30 minutes after exercising during the first 30 minutes after exercising during the first hour, and 150 calories each half hour for the hour, and 150 calories each half hour for the next 3next 3--4 hours to maximize glycogen repletion.4 hours to maximize glycogen repletion.


•• These carbohydrate calories can come from These carbohydrate calories can come from foods or fluids. The following are somefoods or fluids. The following are some 300300--calorie ideas:calorie ideas:

–– 8 fl oz of orange juice and two slices of bread 8 fl oz of orange juice and two slices of bread

–– 1212--16 fl oz of juice or a sports drink and a 16 fl oz of juice or a sports drink and a fruited lowfruited low--fat yogurt fat yogurt

–– Cereal with milk and a bananaCereal with milk and a banana


•• Protein repletion after a serious workout is less Protein repletion after a serious workout is less

of a key player in the recovery diet, but a little of a key player in the recovery diet, but a little

protein can enhance glycogen replacement protein can enhance glycogen replacement

initially after exercise.initially after exercise.

•• The American diet is ubiquitous in protein, The American diet is ubiquitous in protein,

added protein is not essential in the postadded protein is not essential in the post--

workout routine. workout routine.


•• Repletion of sodium, potassium and electrolytes Repletion of sodium, potassium and electrolytes (sometimes lost through sweating) is easy to do through (sometimes lost through sweating) is easy to do through foods.foods. Supplementation generally is not recommended.Supplementation generally is not recommended.

•• The following are common recovery foods, which are The following are common recovery foods, which are high in essential electrolytes:high in essential electrolytes:

–– Potatoes Potatoes

–– Yogurt Yogurt

–– Orange juice Orange juice

–– Bananas Bananas

–– Soup Soup

–– Cereals Cereals

–– Cheese Cheese

–– Breads Breads

Vitamins & MineralsVitamins & Minerals

•• Dietary Reference Intakes (DRIs)Dietary Reference Intakes (DRIs) –– are are recommendations of the Food & Nutrition Board recommendations of the Food & Nutrition Board of the Academy of Sciences for intake of of the Academy of Sciences for intake of vitamins and minerals, to be used in planning & vitamins and minerals, to be used in planning & assessing diets for healthy people.assessing diets for healthy people.

•• Split up into:Split up into:

–– Recommended dietary allowance Recommended dietary allowance

–– Adequate intakeAdequate intake

–– Estimated average requirementEstimated average requirement

–– Tolerable upper intake levelTolerable upper intake level

•• Full text reports may be found at: Full text reports may be found at: www.nap.eduwww.nap.edu

V/MV/M

•• Vitamins and minerals are team players; they work Vitamins and minerals are team players; they work together with nutrients in food. together with nutrients in food.

•• In contrast, habitual consumption of foods high in In contrast, habitual consumption of foods high in antioxidant value (fruits, vegetables, whole grains) is antioxidant value (fruits, vegetables, whole grains) is associated with significant health benefits. associated with significant health benefits.

•• Hundreds of antioxidants, some of which act Hundreds of antioxidants, some of which act synergistically, are available in foods. synergistically, are available in foods.

•• Supplementing here and there with one or several Supplementing here and there with one or several vitamins or minerals is unlikely to help and may waste vitamins or minerals is unlikely to help and may waste an athlete's precious time and resources. an athlete's precious time and resources.

•• Keep the focus where it belongs *making healthful food Keep the focus where it belongs *making healthful food choices that benefit exercise training and performance choices that benefit exercise training and performance

V/MV/M

•• FatFat--soluble vitaminssoluble vitaminsFatFat--soluble vitamins are found mainly in fatty foods soluble vitamins are found mainly in fatty foods such as animal fats (including butter and lard), such as animal fats (including butter and lard), vegetable oils, dairy foods, liver and oily fish.vegetable oils, dairy foods, liver and oily fish.

Your body needs these vitamins every day to work Your body needs these vitamins every day to work properly. However, you don't need to eat foods properly. However, you don't need to eat foods containing them every day.containing them every day.

This is because, if your body doesn't need these This is because, if your body doesn't need these vitamins immediately, it stores them in your liver and vitamins immediately, it stores them in your liver and fatty tissues for future use. This means the stores fatty tissues for future use. This means the stores can build up so they are there when you need them. can build up so they are there when you need them. But, if you have much more than you need, fatBut, if you have much more than you need, fat--soluble vitamins can be harmful. soluble vitamins can be harmful.

V/MV/M

•• WaterWater--soluble vitamins are not stored in the body, so you soluble vitamins are not stored in the body, so you need to have them more frequently.need to have them more frequently.

If you have more than you need, your body gets rid of If you have more than you need, your body gets rid of the extra vitamins when you urinate. Because the body the extra vitamins when you urinate. Because the body doesn't store waterdoesn't store water--soluble vitamins, generally these soluble vitamins, generally these vitamins aren't harmful.vitamins aren't harmful.

WaterWater--soluble vitamins are found in fruit, vegetables and soluble vitamins are found in fruit, vegetables and grains. But unlike fatgrains. But unlike fat--soluble vitamins, they can be soluble vitamins, they can be destroyed by heat or by being exposed to the air. They destroyed by heat or by being exposed to the air. They can also be lost in the water used for cooking. can also be lost in the water used for cooking.

V/MV/M

•• Minerals are essential nutrients that your body needs in Minerals are essential nutrients that your body needs in small amounts to work properly. We need them in the small amounts to work properly. We need them in the form they are found in food.form they are found in food.

Minerals can be found in varying amounts in a variety of Minerals can be found in varying amounts in a variety of foods such as meat, cereals (including cereal products foods such as meat, cereals (including cereal products such as bread), fish, milk and dairy foods, vegetables, such as bread), fish, milk and dairy foods, vegetables, fruit (especially dried fruit) and nuts.fruit (especially dried fruit) and nuts.

Minerals are necessary for three main reasons:Minerals are necessary for three main reasons:

–– building strong bones and teethbuilding strong bones and teeth

–– controlling body fluids inside and outside cellscontrolling body fluids inside and outside cells

–– turning the food we eat into energyturning the food we eat into energy

V/MV/M•• Food Groups to EncourageFood Groups to Encourage

--Consume a sufficient amount of fruits and vegetables Consume a sufficient amount of fruits and vegetables while staying within energy needs. Two cups of fruit and while staying within energy needs. Two cups of fruit and 2 2 ½½ cups of vegetables per day are recommended with cups of vegetables per day are recommended with higher or lower amounts depending on the calorie level.higher or lower amounts depending on the calorie level.

--Choose a variety of fruits and vegetables each day. In Choose a variety of fruits and vegetables each day. In particular, select from all five vegetable subgroups (dark particular, select from all five vegetable subgroups (dark green, orange, legumes, starchy vegetables, and other green, orange, legumes, starchy vegetables, and other vegetables) several times a week.vegetables) several times a week.

--Consume 3 or more ounceConsume 3 or more ounce--equivalents of wholeequivalents of whole--grain grain products per day, the rest of the recommended grains products per day, the rest of the recommended grains coming from enriched or wholecoming from enriched or whole--grain products; at least grain products; at least half the grains should come from the whole grains.half the grains should come from the whole grains.

--Consume 3 cups per day of fatConsume 3 cups per day of fat--free or lowfree or low--fat milk or fat milk or equivalent milk products. equivalent milk products.

V/MV/M

•• A basic premise of the Dietary Guidelines is that A basic premise of the Dietary Guidelines is that

nutrient needs should be met primarily through nutrient needs should be met primarily through

consuming foods. consuming foods.

•• Foods provide an array of nutrients and other Foods provide an array of nutrients and other

compounds that work together to promote health compounds that work together to promote health

and prevent chronic disease. and prevent chronic disease.

•• Increase intakes of fruits and vegetables, and Increase intakes of fruits and vegetables, and

place more emphasis on whole grains, fatplace more emphasis on whole grains, fat--free free

and lowand low--fat milk products fat milk products

Table 10.1Table 10.1

ApplicationApplication

•• Plate methodPlate method

–– Fill half the plate with non starchy veggiesFill half the plate with non starchy veggies

–– Fill Fill ¼¼ with CHO (breadwith CHO (bread--starchstarch--grain)grain)

–– Fill remaining Fill remaining ¼¼ with lean protein or subs.with lean protein or subs.

–– Add choice of dairy or fruit servingAdd choice of dairy or fruit serving

QuizQuiz•• Which has more vitamin C? Which has more vitamin C?

–– 1 cup (C) orange juice 1 cup (C) orange juice

–– 1 C strawberry halves1 C strawberry halves

•• Which has more potassium? Which has more potassium?

–– 1 medium1 medium--sized banana sized banana

–– 1 medium1 medium--sized white potato (baked)sized white potato (baked)

•• Which has more vitamin A? Which has more vitamin A?

–– ½½ C carrot strips or slices C carrot strips or slices

–– 1 C raw spinach1 C raw spinach

•• Which has more iron? Which has more iron?

–– 3 ounces (oz) cooked 90% lean ground beef 3 ounces (oz) cooked 90% lean ground beef

–– 1 C cooked black beans1 C cooked black beans

QuizQuiz

•• Which has more calcium? Which has more calcium?

–– 3 oz canned salmon with bones (drained) 3 oz canned salmon with bones (drained)

–– ½½ C 2% milk C 2% milk

•• Which has more vitamin B6 (pyridoxine)? Which has more vitamin B6 (pyridoxine)?

–– 4 oz chicken breast (broiler or fryer) 4 oz chicken breast (broiler or fryer)

–– ½½ C raw green peasC raw green peas

Nutrients Nutrients –– WaterWater

•• Water: Why It Is Good for YouWater: Why It Is Good for You

–– Water is essential to good health. It helps your Water is essential to good health. It helps your

body to:body to:

–– Regulate body temperature Regulate body temperature

–– Lubricate joints Lubricate joints

–– Lessen the burden on the kidneys and liver by Lessen the burden on the kidneys and liver by

flushing out waste products flushing out waste products

–– Carry nutrients and oxygen to the cells Carry nutrients and oxygen to the cells

–– Prevent constipation Prevent constipation

–– Protect organs and tissue Protect organs and tissue

–– Dissolve nutrients to make them accessible to Dissolve nutrients to make them accessible to

the body the body

WaterWater

•• *Thirst is triggered by about 1% *Thirst is triggered by about 1%

dehydrationdehydration

•• Not possible to set a general Not possible to set a general

recommendation because need recommendation because need

dependant on multiple variablesdependant on multiple variables

* Fluid Replacement* Fluid Replacement

The ultimate goal is to start exercise in a The ultimate goal is to start exercise in a

hydrated state, avoid dehydration during hydrated state, avoid dehydration during

exercise, and rehydrate before the next exercise, and rehydrate before the next

training session.training session.

Nutrients Nutrients –– WaterWater

•• Hydration Monitoring (Signs of Dehydration)Hydration Monitoring (Signs of Dehydration)

–– Dark yellow, strong smelling urineDark yellow, strong smelling urine

–– Rapid resting HRRapid resting HR

–– Decreased frequency of urination Decreased frequency of urination

–– Prolonged muscle sorenessProlonged muscle soreness

–– DizzinessDizziness

•• What to drink during exerciseWhat to drink during exercise

–– Cool water if duration under 60 minCool water if duration under 60 min

–– Sports Drinks may be more appropriate if over 60 minSports Drinks may be more appropriate if over 60 min

FluidsFluids

•• Fluid Intake and ExerciseFluid Intake and Exercise

–– Before: Before:

•• At least 1 pint (0.5 liter) of fluids 2 hours before At least 1 pint (0.5 liter) of fluids 2 hours before

activity for optimal hydration.activity for optimal hydration.

–– During: During:

•• Chugging large amounts of cool beverages (6Chugging large amounts of cool beverages (6--8oz 8oz

@ 15min) may be preferred because it leaves the @ 15min) may be preferred because it leaves the

stomach faster and goes to the large intestine to stomach faster and goes to the large intestine to

be absorbed. Amounts consumed dependant on be absorbed. Amounts consumed dependant on

activity, duration, intensity of exercise, activity, duration, intensity of exercise,

environmental temperature, and the athlete.environmental temperature, and the athlete.

FluidsFluids

–– After: (rehydration)After: (rehydration)

•• For each pound of weight lost during For each pound of weight lost during

activity, represents about 1 pint (0.5 liter) of activity, represents about 1 pint (0.5 liter) of

fluid loss.fluid loss.

•• Consuming about 20% more than was lost Consuming about 20% more than was lost

is a good guideline due to urine production is a good guideline due to urine production

before rehydrationbefore rehydration

•• Weight should be regained before the next Weight should be regained before the next

workoutworkout

FluidsFluids

–– Risks of DehydrationRisks of Dehydration

•• Fluid loss equal to as little as 1% of total Fluid loss equal to as little as 1% of total

body weight can be associated with an body weight can be associated with an

elevation in core temperature during elevation in core temperature during

exercise.exercise.

•• Fluid loss of 3% to 5% of body weight Fluid loss of 3% to 5% of body weight

results in cardioresults in cardio--vascular strain and vascular strain and

impaired ability to dissipate heat.impaired ability to dissipate heat.

•• At 7% loss, collapse is likely.At 7% loss, collapse is likely.

FluidsFluids

–– Total body water is determined largely by body Total body water is determined largely by body composition; muscle tissue is approximately 75% composition; muscle tissue is approximately 75% water, whereas fat tissue is about 20% water.water, whereas fat tissue is about 20% water.

•• The average fluid requirement for adults is The average fluid requirement for adults is estimated to be 2 to 2.7 quarts (1.9estimated to be 2 to 2.7 quarts (1.9--2.6 L) per 2.6 L) per day.day.

•• Athletes sweating profusely for several hours Athletes sweating profusely for several hours per day may need to consume an extra 3 to 4 per day may need to consume an extra 3 to 4 gallons (11gallons (11--15 L) of fluid15 L) of fluidto replace losses.to replace losses.

Weight GainWeight Gain

•• Caloric IntakeCaloric Intake

–– 2,500 extra calories are required for each lb of 2,500 extra calories are required for each lb of

muscle (350 muscle (350 –– 700 kcal per day = 1 700 kcal per day = 1 –– 2 lb 2 lb

weekly gain per week).weekly gain per week).

•• Protein Requirements:Protein Requirements:

–– 1.5 1.5 –– 2.0 g/kg per day2.0 g/kg per day

–– May be higher for those who have plant May be higher for those who have plant

based diets based diets

Weight LossWeight Loss

•• An average of 1An average of 1--2 lb of weight loss per week = a 2 lb of weight loss per week = a deficit of 500 deficit of 500 –– 1000 kcal.1000 kcal.

–– Faster rates may lead to dehydration and Faster rates may lead to dehydration and decreased vitamin & mineral statusdecreased vitamin & mineral status

–– Substantial restriction will lead to decreased Substantial restriction will lead to decreased lean muscle mass loss.lean muscle mass loss.

–– The rate of loss of 1% total body weight per The rate of loss of 1% total body weight per week is a common guidelineweek is a common guideline

•• Diets should be composed of foods with low Diets should be composed of foods with low energy density and should consist of a variety of energy density and should consist of a variety of foods. foods.

Evaluating Evaluating

Weight Loss DietsWeight Loss Diets

•• Any method will lead to fat loss if and only if the Any method will lead to fat loss if and only if the person achieves a negative caloric balance. person achieves a negative caloric balance.

•• Exclusion of one or more of the food groups is Exclusion of one or more of the food groups is an indicator that the diet may be nutrient an indicator that the diet may be nutrient deficient deficient

•• One that is too restrictive for one to stay on in One that is too restrictive for one to stay on in the long term.the long term.

Dietary Supplement RegulationDietary Supplement Regulation

•• Dietary supplements under same safety, purity & Dietary supplements under same safety, purity & truthtruth--inin--labeling regulations as foodlabeling regulations as food

•• However, they fall into the category of foods not However, they fall into the category of foods not drugs and are intended to supplement the diet.drugs and are intended to supplement the diet.

•• Independent monitoring of supplements: Independent monitoring of supplements: www.consumerlab.comwww.consumerlab.com

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