Nutrition for Endurance, Strength, and Energy

The capacity of cells to perform their intended functions Energy is… The capacity of cells to perform their intended functions Based on cells ability to produced molecules of ATP by Aerobic respiration using Carbs Lipids Proteins Anaerobic glycolysis using

Aerobic respiration Anaerobic glycolysis Uses Carbs, Lipids, and Proteins during low to moderate intensity but prolonged activities. Occurs in mitochondria. Requires oxygen. Productive for hours. Anaerobic glycolysis Uses Carbs only. Occurs in cytoplasm. No oxygen required. Max of 60 seconds.

Endurance is… The capacity to maintain physical activity for an extended period of time. Based on … # of mitochondria in muscle cells Blood quality – hemoglobin Cardiac efficiency Increased by prolonged exercise Building stamina takes time, as it requires that the body gets used to a certain intensity of physical activity without getting burned out too early in the process. Here's how you can build up your stamina. Read more : http://www.ehow.com/how_2283590_build-stamina-.html

Strength (aka Power) is… The capacity to exert force for a brief moment in time. Based on muscle mass and muscle tone Increased by resistance (weight bearing) exercises Only 10% testosterone of men

To Improve Strength Apply principle of progressive overload. Insure adequate intake of complex carbs to… Insure adequate protein intake (more ≠ better) to… Reduce intake saturated fats so as to not … Insure adequate iron intake to …. Insure adequate B complex vitamins to …

To Improve Endurance Apply principle of progressive overload. Insure adequate intake of complex carbs to… Reduce intake saturated fats so as to not … Insure adequate iron intake to …. Insure adequate B complex vitamins to … Insure adequate K+ and Ca++ to prevent… Carbohydrate loading…