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Hydration and other Nutritional Tidbits

Hydration and other Nutritional Tidbits. Chapter 8 page 141. Water. The average body is 52% water Water makes up 65-75% of m weight Stop weighing yourself (as the more muscle you have the more you weigh) Water is either taken in or produced metabolically from Pro, Cho and fat 149.

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Hydration and other Nutritional Tidbits

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  1. Hydration and other Nutritional Tidbits Chapter 8 page 141

  2. Water • The average body is 52% water • Water makes up 65-75% of m weight • Stop weighing yourself • (as the more muscle you have the more you weigh) • Water is either taken in or produced metabolically from Pro, Cho and fat 149

  3. Up to 2 pounds may be lost during exercise causing 15 - 20% loss in efficiency Water: • Carries nutrients, oxygen and wastes • Aids in digestion and absorption • Lubricates joints • Maintains body temp • Sweat carries with it heat – 2 pounds of water lost carries 500 calories of heat energy 149

  4. Dehydration • Even 1% dehydration can impair physiological function and performance • Intracellular space • Extra cellular space • Intravascular space (already 10% dehyd) • Body uses up blood water first – hampers body’s ability to carry nutrients and waste 149

  5. Dehydration caused by over-exertion and perspiration(and low water intake) • Extreme fatigue • Light-headedness/Headaches • Muscle cramps (2% water loss) • Thirst mechanism not in sync • 20% water loss can cause death! • Water lost through urine, perspiration, breathing 149

  6. Event 2 hours before 15 minutes before Every 15 minutes After exercise Cups of Water - 2-3 cups - 1-2 cups - 1 cup - Until urine is pale Water Needs & the Athlete Urine should be colourless and odorless Do not substitute colas, tea or coffee 149

  7. It is almost impossible to be over-hydrated • Excess is urinated away • There are always exceptions • Drinking too much water can cause sodium levels to drop • Psychological disorder causes obsessive water consumption (Psycho-genic-poly-dipsia)

  8. Vitamin and Mineral Supplements • Supplements ? • Excessive mineral amounts can be toxic • iron, fluoride, selenium, potassium and zinc • Excessive fat soluble vitamins • Excessive water soluble vitamins 150/151

  9. Mega-dosing • Hard on kidneys as body tries to rid excess • Mega-dosing on one vitamin/mineral can throw others out of whack! • i.e.. Zinc /copper function closely together • supplement imbalance of one causes body to think other is deficient!

  10. Creatine • Benefits for ELITE athlete only (3-4 hours of exercise per day - Olympic!!!) • Only a 1-2% boost

  11. Performance depends on : • What you’ve eaten • How much sleep you got • Desire • It is not considered a drug and is not regulated by the FDA

  12. Creatine (Made in Liver, Kidney, Pancreas from Amino Acids-stored in muscle) The claims • Improves high power performance • Promotes quick and greater muscle gains • Delays onset of fatigue The facts • 4-5gms 3-4 times per day for 3-5 days may improve brief, max. output ( than 30 sec.) • Caffeine negates loading effects • Influenced by muscle fibre types (not for everyone)

  13. Creatine Side FX • If it doesn’t work in one week – it wont • Vegetarians respond the best • Concern over dehydration • Muscle cramps, strains and pulls • Renal stress or liver damage  3 wrestlers in US died in 1999 • No long term studies • French study – carcinogen (free radical increase)

  14. Side Effects • Muscle cramping • Urination (Dehydration) • Nausea • Diarrhea • Concern about long term effects: • Kidney or liver damage

  15. Protein Supplements • Physiologically, the body is able to build muscle tissue at a certain rate. Research reports that even huge men can gain just over 11kgs (25 pounds) /year of lean muscle tissue – maximums • Aaron Tews 1998 151

  16. Marketing supplements works! • Hit you in the heart • Quick fix • Magic pill

  17. Muscle growth is strictly controlled by • genetic make up/and type of exercise • Additional protein converted to glucose • Glucose converted to fat • Fat will not turn to muscle • Increase nitrogen excretion = Increase • water excretion = dehydration

  18. Side Effects of Too Much Protein • Increase serum uric acid level • Gout, • Kidney stones • B6 deficiency • Calcium leaching from bones • Cost!!! 152

  19. Choose Foods Higher in Protein • Eat five smaller meals during day consisting of carbs protein and fat • (If you don’t eat carbs most of the protein doesn’t find its way to the muscle!)

  20. Protein Supplements Cost Comparison • 2 grams protein • Brand name power - $9.80 per day • Generic powder - $2.80 per day • Tuna - $2.00 per day

  21. Combining Food • Food is absorbed in different parts of the digestive tract • Exception; avoid caffeine with a meal /inhibits iron absorption • Must combine food to get all essential amino acids • Protein/carbs help absorption of both • Only egg and tofu have all essentials proteins

  22. Effect of Aerobic Exercise • The fitter you are the more fat you burn • A fit person burns more fat even after exercise (increase metabolism) • Exercise allows you to eat more = increased nutrition and increased pleasure

  23. After any type of activity… Consume foods high in carbs and plenty of fluids • Replaces nutrients lost during exercise • Combine carbs and protein in post meal will aid absorption of both 153

  24. Osteoporosis: Calcium • Most abundant mineral • Forms bones and teeth • Responsible for muscle contractions • Transmits nerve impulses • Activates certain enzymes • Aids in blood clotting • Transports fluids across cell walls 155

  25. Calcium • Low fat dairy • green leafy veggies • tofu • fortified cereals 155

  26. Preventing Osteoporosis • Stress on periosteum causes calcium to be laid down • distal radius and ulna/vertebral column/ femur • Weight bearing exercise/ Strength train! • Calcium dependent on amount of force applied and frequency of exercise • Ingest adequate amounts of calcium

  27. Iron & Anemia • Anemia (iron deficiency) is caused by low iron absorption or ingestion • Hemoglobin is responsible for storing and delivering oxygen to cells • Low iron = low hemoglobin = low oxygen = fatigue 156

  28. Iron Absorption • Non-Heme (ferric) iron - from plants • only about 2 - 10% is absorbed • Heme (ferrous) iron - from meat • up to 35% is absorbed • Caffeine will decrease iron absorption • Vitamin C increases iron absorption

  29. Runners susceptible to deficiency • Pounding ruptures red blood cells because of impact - hemoglobin can not form

  30. Conclusion • Abundant supply of food should mean we are getting adequate nutrition • Many people are unaware how to eat properly • Obsession with fast food • Abundant food choices = overweight

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