EAT WISE TO EXERCISE! Nutrition & Exercise Recreational ~1 hour/day

Which do you prefer, exercising an hour a day or being dead 24/7?

WHY EXERCISE? Reduce risk of disease Improve mood Lower risk of dementia Reduce stress Improve strength/flexibility Minimizes loss of lean mass when losing weight Fun!

Timesleepsedentaryexercise 11pm-7 amx 7-8:30eat, dress, drive 8:30—11work (data entry) 50%work (re-stock) 50% 11-Noondrive/lunch Noon-1school (PE) 1-2dress/shower 2-6school (lecture) 6-10drive,eat, homework 10-11:30TV, computer Total (hours) ***** How active are you?

Timesleepsedentaryexercise 11pm-7 amx 7-8:30eat, dress, drive 8:30—11work (data entry) 50%work (re-stock) 50% 11-Noondrive/lunch Noon-1school (PE) 1-2dress/shower 2-6school (lecture) 6-10drive,eat, homework 10-11:30TV, computer Total (hours) ***** Ideas to add 30 min. exercise???

NUTRITION CONCERNS FOR THE PHYSICALLY ACTIVE WATER LYTES FUEL

#1 PRIORITY… FLUID, OR FUEL?

HYDRATION WINS! Maintain Blood volume Muscle structure  function Cooling system How much fluid needed? Goal: urine frequent and clear Varies with size, temp, load, fitness, etc. How would you calculate your sweat rate? Why?

WHEN TO HYDRATE? Sip over entire day Hydrate on schedule; thirst poor indicator! Avoid over hydration!

WHAT TO DRINK? Plain ‘ol water is perfect for most! If >1 hour; add dilute carb If >3-4 hours; add carb and Na+ Avoid alcohol diuretic, poor muscle fuel source, danger Why?

ReTHINK YOUR DRINK Do you really need an energy drink?

Table 28.3, p ✓ ✓

HOME BREW 1 qt. water 1/3 cup sugar or sweetener Pinch of salt Optional ¼ cup juice for color (pomegranate juice)

ELECTROLYTES (LYTES) Required for normal muscle function Primary lytes: sodium (2x), potassium (x) …minerals! Sweat rate/composition influence amt. needed Best for most  salt post-exercise meal Lyte replacer drinks OK, usually not needed

p ! FUEL IT-TO USE IT

PRIMARY MUSCLE FUELS Low-moderate intensity activity  fat (fatty acids) High intensity activity  carbs (glucose)  ATP

BREATHING EASY Aerobic environment O 2 available to the cell low intensity, long duration workout (jog) fuel mostly fat + glucose (little protein) Goal: stay aerobic at as high intensity as can

BREATHING HARD Anaerobic.O 2 limitedGlucose ONLY High intensity short duration workout (sprint)

Illustration 27.3, p. 27-6

CHO INTAKE Before (1+ hr) Complex carbs-low fat During Usually only need if exercise > ~1hour After Carb (simple or complex) + protein (~3:1 ratio) Clean, versatile fuel, but a limited supply

PROTEIN ~.5 g/lb or ~ half your weight in grams >1g/lb exceeds protein body can assimilate New evidence: ~30 g protein/meal is upper usable limit for protein synthesis Not a preferred fuel or glucose source

Bottom-line Sit Less Move More Have Fun!

Buddy up Add a thrill Dancing counts Join a team Do it!

SAMPLE SCHEDULE Before 2 hours  2 cups 15 minutes  1-2 cups During every 15 minutes  ½ - 1 cup if exercise > 60 min. duration  + 30g. CHO/hour (~1 Tbsp sugar = 15g = 45 Cal) After ASAP ~2+cups fluid/pound lost

OVER HYDRATION (~>4 HR EVENTS) Dangerous Dilutes lytes (especially Na+ sodium) Rx w/ salty foods/drinks (V-8, pretzels) Signs of hyponatremia (low blood Na+) Vomiting Weight gain during exercise ! Bad headache; confusion; disoriented

Figure the following 1 tsp. sugar ~ 4 g. 1 g. sugar ~ 4 calories How many… tsp. sugar/container? added sugar calories/container?

Illustration 28.2, p Dietary Supply  REVIEW OF METABOLISM

BREATHING HARD Anaerobic Environment O 2 supply limited in muscle glucose is only fuel used high intensity, short duration event (sprint)

PARTNER UP AND THINK! 1. List four health advantages of exercise. 2. Why is hydration vital for optimal performance? 3. Why are carbs a good fuel for any type exercise? 4. Alcohol is a poor fuel for exercise. Why? 5. Get Creative: come up with two ideas to motivate increased physical activity in children, young adults or senior citizens.

GLYCEMIC INDEX GI Measures blood sugar response to a CHO load from a SINGLE food Low accuracy if eat mixed diet (typical diet) Low GI foods  may ↑ fat utilization Pre Ex meallow GI food (pnb sandwich) Post Exhigh GI food with meal with carbs + protein (juice + turkey sandwich)

Table 28.1, p Glycogen: The Glucose Reserve