Comparing Nutritional Requirements Across a Spectrum of Activity Levels Erin E Simmons

Questions Why do athletes and highly active individuals try to follow dietary recommendations developed for middle- aged sedentary individuals? How do nutritional requirements differ between these groups? VS

Differences in Goals Survival vs. Optimal Health vs. Performance Bottom line: Preventing deficiency or promoting efficiency?

Basic Challenge Determining appropriate requirements: Calories Macronutrients carbohydrates, fats, proteins Micronutrients choline, iron, creatine, calcium, magnesium, vitamins, etc.

Food Pyramids From

Pyramids can be confusing…

Calorie Requirements Adult Man: Calories = 662 – 9.53*(age in years) + PA*(15.91)*(weight in kg) *(height in meters) Adult Woman: Calories = 354 – 6.91*(age in years) + PA*(9.36)*(weight in kg) + 726*(height in meters)

Physical Activity Levels PA Levels: 1.0 – 1.39  Sedentary 1.4 – 1.59  Low Activity 1.6 – 1.89  Active 1.9 – 2.5  Very Active VS.

Example Female Age = 27 years Weight = 63.5 kg Height = 1.7 meters Sedentary (PA = 1): 1,996 calories Low Active (PA = 1.4): 2,234 calories Active (PA = 1.6): 2,353 calories Very Active (PA = 1.9): 2,531 calories

Comparing Goals Sedentary – Low Active Weight Management Minimize Disease Risk Improve Quality of Life Improve Longevity Maintain Muscle Fat loss Improve Bone Health Active – Very Active/Athletes Performance Improve Body Composition Maintain/Gain Muscle Match Energy Expenditure Fuel/Refuel for Training and Competition Optimize Nutrient Timing Identify Sport Specific Needs

Common Nutritional Recommendations and Associated Risks Low Calorie Low Fat (especially saturated fat) Low Carb/Low Sugar Low Cholesterol Low Sodium Weight Gain Cardiovascular Disease Hypertension Diabetes

Athlete’s Perspective Potentially very high caloric intake Fats are fuel Endurance exercise Carbohydrates Essential for muscle contraction Body only stores ~24 hour supply Simple carbs Normally viewed as “bad” Very beneficial immediately post-exercise to replenish muscle glycogen, restart protein synthesis Cholesterol cell membranes  muscle building neural function Sodium fluid/electrolyte balance Muscle contraction/relaxation

Examples “Eat only the egg whites” New dietary recommendations don’t limit eggs Yolk contains choline  neuromuscular function All fat soluble vitamins (A,D,E,K) Lutein and zeaxanthin  retinal function “Don’t eat before bed” Recovery period Elevated protein synthesis

Summary Identify your activity level Determine your calorie requirements Establish your individual goals Understand how nutritional recommendations apply to you Find a Registered Dietitian if you need help!

Thanks to… Mentor: Dr. Steven Riechman Committee: Dr. Jim Fluckey Dr. Stephen Crouse Dr. Stephen Smith Texas A&M Department of Nutrition and Food Science