Key Questions: l Where do we get the energy for movement? l What should we eat to insure optimal performance and health?

 CHO  Fat  Protein  Water  Vitamins  Minerals

 Energy for movement comes from the food we eat.  The three (4) sources of energy are:  Carbohydrates (4.5 Kcals per gram)  Fats (9.0 Kcals per gram)  Proteins ( Kcals per gram)  Alcohol (7.0 Kcals per gram)

General Recommendations:  CHO55-65%  CNS  Primary fuel source  Only anaerobic fuel source  Required for fat metabolism  Regulates protein metabolism

 CHO - maintain blood glucose levels and restore muscle glycogen.  6 to 10 g/kg/d  Affected by energy expenditure, sport, sex, and environmental conditions.

 Fat20-25%  Major fuel source for endurance activity  Essential component of cell membranes and nerve fibers.  Insulation.  Shock absorption  Hormone production  Fat soluble vitamins

 Fat  High in kcal per weight  Low fat = <20%  Read labels - for something to be low fat, there should be no more than 1 gram of fat for every 50 kcals.  100 kcals : 2 g fat = 18% fat (9 kcals per gram of fat)

 20-30% of total calories  1/3 saturated  1/3 unsaturated  1/3 polyunsaturated

 Fat - provides energy, fat-soluble vitamins, and essential fatty acids.  No need to restrict below 15%  No benefit to higher fat diets

 Protein10-15%  Growth and maintenance of lean tissue  Repair of damaged tissue  Fuel source during starvation  Hormone production  Immune function

 Do we need to consume large amounts of protein if we exercise and wish to increase muscle mass?

Recommended Levels of Protein Consumption RDASedentaryEndurance Strength g/kg/day

 “No valid evidence exists supporting the notion that protein intake exceeding will provide additional advantage”  International Journal of Sports Nutrition

 “The recommended levels may be reached within the total protein percentage recommendations of 10-15% of all calories consumed daily”  International Journal of Sports Nutrition

 Example  220 lbs male = 100 kg  excessive intake = 2.0 (g/kg/day)  daily need = 200 grams  typical consumption = 6000 kcals  10-15% of 6000 kcal = kcal of protein  divided by 4 kcals per gram  grams of protein.

 Protein  Met through diet.  No supplements needed.

 Key Points (2004):  At least 3 one-ounce servings of whole grains each day (instead of refined sugars and white bread)  Whole grains contain more fiber which has been shown to reduce the risk of heart disease and diabetes  Increase daily intake of fruits and vegetables, whole grains, and nonfat or low fat milk and milk products

 Fat Soluble  A D E K  Water Soluble  B Complex  C

Essential in small quantities for  growth,  maintenance  and reproduction.

 Have the potential for toxicity when taken at extremely high doses over a long time.

 The government has determined recommended daily allowances (RDAs) for various vitamins and minerals.

 Growth and repair of tissues;  Helps maintain soft skin;  Helps protect mucous membranes of mouth, nose, throat and lungs, thereby reducing susceptibility to infections; protects against air pollutants;  Counteracts weak eyesight;  Aids in bone and teeth formation.

 Recent medical research shows that foods rich in beta carotene may help reduce the risk of lung cancer and certain oral cancers.

 RDA  900 micrograms for men  700 micrograms for women  Found in carrots and other dark-colored vegetables and fruits.  Upper limit = 3000 micrograms

 Reported to play a key role in the body's metabolic cycle for generating energy;  Aids in the digestion of CHO;  Essential for normal functioning of the nervous system, muscles and heart;  Stabilizes appetite;  Promotes growth and muscle tone.  RDA: 1.5 mg

 Apparently is necessary for CHO, fat and protein metabolism;  Aids in the formation of antibodies and red blood cells;  Maintains cell respiration;  Helps maintain good vision, skin, nails and hair; alleviates eye fatigue.  RDA: 1.7 mg

 Helps improve circulation and reduce the cholesterol level in the blood;  Maintain a healthy nervous system;  Helps to metabolize protein, sugar and fat; reduces high blood pressure;  Increases energy through proper use of food;  Helps maintain healthy skin, tongue and digestive system.  RDA: 20 mg

 Apparently necessary for the synthesis and breakdown of amino acids, the building blocks of protein; aids in fat and CHO metabolism;  Aids in the formation of antibodies;  Maintains the central nervous system;

 Helps remove excess fluid of premenstrual women;  Promotes healthy skin; reduces muscle spasms, leg cramps, hand numbness, nausea and stiffness of hands;  Helps maintain a proper balance of sodium and phosphorous in the body.  RDA: 2 mg.

 Assists in forming and regenerating red blood cells, thus helping prevent anemia;  Necessary for CHO, fat, and protein metabolism;  Maintains a healthy nervous system;  Promotes growth in children;  Increases energy and helps calcium absorption.

 RDA:  2.4 micrograms, the amount in 3 ounces of beef.  Many people over 50 lose the ability to absorb B12 from natural food sources and so should consider fortified foods like cereals, or a supplement.

 Participates in the release of energy from CHO, fats, and protein;  Improves the body's resistance to stress;  Helps in cell building and the development of the central nervous system;  Helps adrenal glands;  Fights infections by building antibodies.  RDA: 10 mg.

 Helps in the use of fats, CHO, protein, folic acid, Pantothenic acid and vitamin B-12;  Promotes healthy hair.  RDA 0.3 mg

 Reported to be necessary for DNA and RNA synthesis, which is needed for the growth and reproduction of all body cells;  Essential to the formation of red blood cells by its action on the bone marrow;  Aids in amino acid metabolism.

 RDA: 400 micrograms  Found in spinach, orange juice and fortified foods.  In the first days of pregnancy, women are advised to take a supplement to prevent birth defects.  Upper limit = 1 mg, more can cause nerve damage

 Essential for healthy teeth, gums and bones; helps heal wounds, scar tissue and fractures;  Prevents scurvy;  Builds resistance to infection;  May aid in the treatment and prevention of the common cold;  Gives strength to blood vessels;  Aids in the absorption of iron.

 Vitamin C is required for the synthesis of collagen, the intercellular "cement" that holds tissues together.  It is also a major antioxidant nutrient, preventing the conversion of nitrates from tobacco smoke, smog, and some meats into cancer-causing substances.

 RDA: 75 mg for women and 90 for men  Eight ounces of orange juice yields a day’s supply.  Smokers need 35 mg more.  Upper limit = 2,000 mg  More can cause diarrhea.

 Reported to improve the absorption and use of calcium and phosphorous;  Is required for bone and teeth formation;  And helps maintain a stable nervous system and normal heart action.

 RDA: 200 IU. For most people  400 IU for people ages  Found in fortified milk.

 Protects against cellular aging due to oxidation;  Supplies oxygen to the blood, which is then carried to the heart and other organs, thus alleviating fatigue;  Aids in bringing nourishment to cells;

 Strengthens the capillary walls and prevents red blood cells from destructive poisons;  Prevents and dissolves blood clots.  Has been used by some doctors to help in preventing sterility, muscular dystrophy, calcium deposits in blood walls, and heart conditions.

 RDA: 15 mg  Upper limit = 1,000 mg  Higher levels risk uncontrolled bleeding

 RDA = 120 micrograms for men, 90 for women.  Found in green leafy vegetables.

 Free-radical generation increases after acute exercise and has been theorized to coincide with oxidative tissue damage.  Consuming antioxidants, such as vitamin E and  -carotene, serves to trap free radicals, preventing them from interfering with cellular function.

 Calcium  Phosphorus  Magnesium  Iron  Potassium  Sodium

 Calcium  RDA for most adults = 1000 mg  For teenagers = 1300 mg  For those over 50 = 1200 mg  Highest food sources are dairy and calcium-fortified orange juice.

 Iron  RDA = 8 mg for men and postmenopausal women  18 mg for pre-menopausal women  27 mg for pregnant women  Upper limit = 45 mg or stomach upset may occur.

 Zinc  RDA = 11 mg for men, 8 mg for women.  Upper limit = 40 mg  More can block absorption of another vital nutrient: copper.

 Extremely important for life and especially before, during, and after exercise.  Should take in about 2.5 liters per day.  Dehydration is one of the major limiting factors during exercise performance.  Thirst.

 Dehydration decreases exercise performance.  2 hrs. prior to 600 ml (14 to 22 oz)  During to 350 ml (6 to 12 oz) every 15 to 20 minutes  After ml (16 to 24 oz) for every 1/2 kg (1 lb) of body wt lost.

 Starvation diets will cause weight loss.  However, they also cause physiologic dysfunction and potentially death.  In addition to fat loss, you lose muscle mass, bone mass, and water volume.

 The more you diet, the fatter you become.  When you lose, you lose muscle, fat, water, and bone.  When you return to your normal lifestyle, you add on fat and water, but unless you increase activity levels drastically, you don’t add bone or muscle mass.

 Why are they so popular?  They give the false impression that you can eat what you like, in the quantities that you want, without having to exercise, and still lose weight.  Very seductive message.

 See ACSM Position Stand