NUTRITION AND NUTRITIONAL ERGOGENICS

1. CHAPTER 14 CHAPTER 14 NUTRITION AND NUTRITIONAL ERGOGENICS NUTRITION AND NUTRITIONAL ERGOGENICS

2. Six Nutrient Classes w Carbohydrate w Fat w Protein w Vitamins w Minerals w Water

3. Recommended Balance of Nutrients w 55% to 60% carbohydrate w Less than 30% fat (less than 10% saturated) w 10% to 15% protein

4. Carbohydrate (CHO) w Provides energy, particularly during high-intensity exercise w Regulates fat and protein metabolism w Exclusive energy source for the nervous system w Synthesized into muscle and liver glycogen • Sources include grains, fruit, vegetables, milk, and sweets • “Men: 150 calories per day (37.5 grams or 9 teaspoons). Women: 100 calories per day (25 grams or 6 teaspoons).” -AHA

5. Simple sugars w Elevate blood glucose levels w Rely on insulin to move them to cells w When intake exceeds usage, stored within the cells as fat Complex CHOs w Require more time to breakdown w Produce smaller and slower rise in blood glucose w Have less impact on blood lipid levels CHO Types

6. Key Points Ergogenic Properties of CHO • Glycogen loading the muscles may delay onset of fatigue. • Polysaccharide of glucose • Maintaining normal blood glucose levels may allow the muscles to obtain more energy from blood glucose, sparing liver and muscle glycogen reserves. • Insulin and glucagon • Insulin is released to allow blood sugar to get into cells for energy to muscles, organs, etc • Glucagon prevents blood sugar from getting too low. Converts glycogen stored in liver to glucose which can be released in bloodstream (gluconeogenesis) •  If you’re getting too much glucose, it leads to high blood-sugar levels, which your body can’t break down and stores as fat.  • Eating too little glucose can lead to a low blood sugar level, causing your body to go into “starvation mode” where it burns your lean muscle instead of the fat – a double whammy to your system and your diet. wActivities over 1 hour can be enhanced when carbohydrate is consumed within 5 minutes of, over 2 hours before, and at frequent intervals during the activity.

7. “Step 1: Eat in 3sWhat’s the key to eating in 3s? It’s easy! Eat every 3 hours, and divide your plate into thirds: one-third protein, one-third fat, and one-third carbs. Our bodies “want” to eat every 3 hours, as it’s their natural eating schedule dating back from early mankind. Wait longer and your body goes into starvation mode, as it assumes food is scarce and packs on fat for the future instead of burning it away immediately. Be sure to eat within 1 hour of waking up, then every 3 hours thereafter.” -NUTRITIONIST, MARK MACDONALD

8. Most eat too many carbs and fat • As your blood sugar stabilizes by sticking to the 3s rule, you release previously stored fat. And the leaner you get, the more you’ll be able to eat . • Eat as many veggies as you’d like, as they’re packed with vitamins and nutrients your body needs and are low in calories. • Always carry a snack • Snack 1: Turkey jerky for protein, a handful of nuts for good fat, and an apple for carbs. • Snack 2: Greek yogurt for protein, a handful of sunflower seeds for good fat, and a handful of dried cranberries for carbs. • Snack 3: A natural protein bar with equal parts protein, fat and carbs. Avoid protein bars that are packed with sugar, dairy and artificial ingredients, and instead seek out bars made with real fruits and grains.

9. Pointers in diet/life for weight control • Exercise red and white muscle fibers 10 min/day • Align spine with roller • Improves digestion • Cinnamon extract? ½ teaspoon a day in water • Lower blood sugar by 29% • Eat protein before cheating • 3 oz • 1 cheat/day, no more than 3-4/wk • Slows digestion

10. Did You Know…? Carbohydrate intake during exercise does not produce the same hypoglycemic effects as pre-exercise intake. This difference may be caused by increased muscle fiber permeability that decreases the need for insulin during exercise, or insulin-binding sites may be altered during muscular activity. -high glycemic = faster depletion of sugars (potatoes) -low glycemic = slower depletion of sugars (lentils) Low - Medium - High Glycemic foods

11. Fat w Makes up cell membranes and nerve fibers w Provides up to 70% energy at rest w Cushions vital organs • Produces all steroid hormones • Provides vital physiological functions ranging from anti-inflammatory agents to regulating events during pregnancy • Passes through Cholesterol to hormone receptors w Transports and stores fat-soluble vitamins w Preserves body heat

12. Key Points Ergogenic Properties of Fat w Use of FFAs for energy production can delay exhaustion. w Chronic endurance training results in more reliance on fat for energy. • For some individuals, caffeine promotes fat use and improves performance. • “Ingesting caffeine jumpstarts the process of lipolysis, which is when your body releases free fatty acids into the bloodstream. This occurs when your body is breaking down your fat stores to convert it into energy. In other words, caffeine boosts your metabolism slightly and helps you burn fat”

13. Protein w Makes up cell structure w Helps develop, repair, and maintain tissues w Produces hemoglobin (transports O), enzymes (chemical catalyst), and many hormones (regulate physiological functions and behavior) w Maintains normal blood osmotic pressure (promotes diffusion) w Forms antibodies (fights bacteria and viruses) w Can be energy source, but it is a minor contributor w Breaks down into amino acids to be used by the body (transports nutrients and wastes)

14. Key Points Ergogenic Properties of Protein w Builds fat-free muscle mass. • Strength athletes need 1.4 to 1.8 g per kg body weight versus 0.8 g per kg RDA. (160 lb = 280grams) w Endurance athletes need 1.2 to 1.4 g per kg body weight versus 0.8 g per kg RDA. (160lb=224) w Diets exceeding 1.8 to 2.0 g per kg body weight per day have not been proven to provide additional benefits and may damage kidney function. w Supplements are generally not needed providing caloric intake and dietary balance is adequate.

15. Fat soluble-stored in tissues in the body w A, D, E, and K w Absorbed from digestive tract and bound to lipids • Excessive intake can cause toxic accumulations • too much of that vitamin present in their body, a potentially dangerous condition called hypervitaminosis (literally, too much vitamin in the body). • Can be also be deficient in the fat soluble vitamins if their fat intake is too low or if their fat absorption is compromised Water soluble – carried to bodies tissue, but not stored in body w B-complex and C w Absorbed from digestive tract with water w Excess is excreted Vitamins

16. B-Complex Vitamins w Include more than 1 dozen vitamins w Involved in energy production • If deficiency, supplementation may facilitate performance • http://www.emedicinehealth.com/vitamins_their_functions_and_sources-health/article_em.htm

17. Vitamin C w Formulates and maintains collagen in connective tissue w Helps metabolize amino acids w Helps synthesize epinephrine, norepinephrine, and corticoids (hormones for stress, feeling, response) w Promotes iron absorption (helps transport O) w May help fight infection and function as an antioxidant w Supplementation does not appear to improve performance if no deficiency exists

18. Vitamin E w Stored in muscle and fat • Prevents oxidation of vitamins A and C • Toxic effect, diseases, cancers, etc w Acts as an antioxidant to disarm free radicals w May decrease risk of coronary artery disease w Supplementation has not been proven to improve performance

19. Minerals Electrolytes—mineral compounds that can dissociate into ions in the body Macrominerals—minerals that your body needs 100 mg of per day Microminerals—minerals that your body needs less than 100 mg of per day http://www.co.missoula.mt.us/healthservices/EatSmart/pdfs/CommonEssentialMacroAndMicroMinerals.pdf

20. Calcium w Most abundant mineral in the body w Stored in the bones w Facilitates bone growth and maintenance w Essential in nerve impulse transmission w Activates enzymes and regulates cell membrane permeability w Essential for normal muscle function

21. Phosphorus w Commonly linked to calcium in form of calcium phosphate w Provides strength and rigidity to bones w Essential to metabolism and component of ATP w Part of cell membrane structure w Helps maintain constant blood pH

22. Iron w Helps form hemoglobin and myoglobin (iron and oxygen binding protein in muscle tissue) w Deficiency is relatively common, more so in women w If deficiency, supplementation can improve aerobic capacity

23. Sodium, Potassium, and Chloride w Separates electrical charge across neuron and muscle cell membranes w Maintain body's water balance and distribution w Maintain normal osmotic (diffusion) of equilibrium and pH w Maintain normal cardiac rhythm

24. Did You Know…? Vitamins and minerals do not appear to have any ergogenic value in amounts beyond the RDA. Taking them in amounts greater than RDA will not improve performance and may be dangerous.

25. BODY WATER AT REST

26. Water w Makes up blood plasma, which transports and delivers nutrients to tissues w Makes up body fluids that regulate pH w Dissipates excess body heat during exercise w Maintains blood pressure

27. Key Points Water Balance During Exercise w Metabolic water production increases as metabolic rate increases—water gain. w Water loss increases during exercise due to sweating. w Blood flow to the kidneys decreases to prevent dehydration—reduced urine output. w If dehydration exceeds 2% body weight, physical performance is impaired.

28. Key Points Electrolyte Balance During Exercise w Loss of water via sweating disrupts electrolyte balance. w Sodium and chloride are the most abundant electrolytes in sweat. w Excess electrolytes are excreted in the urine during rest, but less so during exercise. • Dehydration causes aldosterone (steroid hormone, regulates salt and water) to promote renal retention of sodium and chloride ions, raising their concentrations in the blood. This, in turn, triggers thirst. • https://www.youtube.com/watch?v=h3cf_9tg4Xk

29. Key Points Replacing Fluid Losses w The need to replace body fluids is greater than the need to replace electrolytes. w Our thirst mechanism does not match our hydration state, so it is best to consume more fluid than thirst dictates. w Water intake during prolonged exercise reduces the risk of dehydration and optimizes performance. w Drinking too much fluid can result in hyponatremia (low levels of plasma sodium), which can cause confusion, disorientation, and seizures.

30. Key Points The Athlete’s Diet https://www.youtube.com/watch?v=yAUxcL0LReI w There is no one typical diet of an athlete; yet, it is important that athletes and active people alike meet their RDA of nutrients. w Athletes can get the nutrition they need with a strictly vegetarian diet as long as the foods they select include a balance of essential nutrients and calories. w The precompetition meal can ensure a normal blood glucose level and prevent hunger; it should include 200 to 500 kcal of foods that are easily digestible and are eaten no less than 2 hours before competition.

31. ° Astrand’s Glycogen Loading 1. Complete an exhaustive training bout 7 days before event. 2. Eat fat and protein for next 3 days and reduce training load; this increases glycogen synthesis (low CHO). 3. Eat a CHO-rich diet for remaining 3 days before event and reduce training load; because of increased glycogen synthesis, more glycogen is stored.

32. 7 days before competition w Reduce training intensity w Eat a normal, healthy mixed diet with 55% CHO 3 days before competition w Reduce training to daily warm-up of 10 to 15 minutes w Eat a CHO-rich diet Sherman’s Glycogen Loading

33. Key Points Designing Sports Drinks w Fructose, glucose, and maltodextrin may empty fastest from digestive tract. w Concentrations less than 11 g of CHO per 100 ml empty faster, but don't supply the full energy needed for prolonged exercise. w Athletes prefer a drink with a light flavor and no strong aftertaste. w During prolonged exercise, water intake is primary, but drinking 4 g to 8 g of CHO per 100 ml solution every 10 to 15 minutes reduces risk of dehydration and provides a partial energy supplement.