1. Exercise and nutrition

2. Learning goals
We are learning the connection between nutrition and exercise.
We are learning to connect fat loss and exercise.
We are learning the risks associated with low caloric intake and exercise.

3. BMI = WEIGHT (KG) / HEIGHT (M2)
Body mass index (BMI)
widely used to assess the extent to which individuals are underweight or overweight.
calculated as the ratio of a person’s weight to the square of his or her height:
BMI = WEIGHT (KG) / HEIGHT (M2)
Generally:
BMI of 25 to 30: overweight.
BMI score of 30 or more: obese.
BMI of 18.5 or lower: underweight.

4. Bmi Flaws does not distinguish between muscle mass and fat
Athletic individuals who may have heavy muscle mass could have a BMI indicating that they are obese.
not adjusted across population groups
factors such as age and gender can make a big difference.

5. Effect of Exercise on Fat loss/ Muscle Gain
eliminating fat from your diet is not the most effective way of losing weight.
the total amount of calories consumed will determine whether or not most people will gain or lose weight.
If someone were to exceed the caloric need by 500 calories for 7 consecutive days their caloric gain for the week would be 3500 calories
500 calories x 7 days = 3500 calories

6. reducing calorie consumption and an increase of exercise would result in weight loss of 3500 calories.
3500 calories = 1 pound of fat
by losing weight you also could be losing tissues such as muscle.
to stop this from happening you should do resistance training.

7. For those who do resistance training they may not notice any drop in weight, but may be losing body fat.
As an athlete or someone that does resistance training it is important to find out your body fat percentage and set realistic goals from there.
A gradual weight loss program ensures maximal fat loss but preserving muscle tissue.

8. Should being underweight be a concern?
for some people being underweight can be a serious health issue.
concern when they experience fatigue, frequent, illness, impaired concentration, intolerances to cold and apathy.
if someone obsesses over food and weight, voluntarily restricts food intake and takes part in excessive exercise, an eating disorder may be present and the individual needs to seek medical attention

10. Set point theory Internal control mechanism for body fat
Individuals who are dieting become more obsessed with food as their body tries to regain its “set point”
Exercise, some experts believe, contributes to a lower “set-point” level.
Exercise also increases the amount of muscle mass, which increases RMR.

11. Vicious cycle of dieting

12. Female Athlete Triad
Is a combination of disordered eating, amenorrhea and osteoporosis.

13. Disordered eating
if low energy diets persist one can experience: reduced immune function, decreased energy levels, and stunt growth.
in active women reproductive function and bone formation begin to be suppressed when energy availability is below 30%.

14. Amenorrhea the absence of the menstrual period.
divided into 2 categories:
Primary amenorrhea is when a female hasn’t started menstruating by age 15.
Secondary amenorrhea is when a woman stops menstruating for more than 3 months consecutively.
exercise has no effect on the menstrual cycle.
occurs because the body doesn’t have enough energy left to sustain reproductive function.

15. Low Bone Mass
low energy availability suppresses estrogen and other metabolic hormones.
result is an increased rate of bone breakdown and prevention of bone formation.
bone mass in young adults is a major determinant of bone fractures later in life.
untreated menstrual disturbances and low energy availability can result in reduced bone mineral density and possibly osteoporosis.

16. Nutrition for Optimal Performance

17. as an athlete you should be modifying the Canada’s food guide to meet your nutritional needs.
depending on the intensity of the activities you do your macro-nutrient goals will be different.
for most athletes nutritionist recommend: 55-65% from carbs, 10-15% from proteins and 25-30% from fats.

18. Nutritional timing
timing of nutrient intake is very important for athletes to not only recover from training but also to perform at an optimal level.

19. Pre- Exercise Nutrition
purpose of any meal consumed before training is to minimize fatigue and to make sure the body has enough carbohydrates in the muscle and liver.
the meal
should be eaten 3-4 hours prior to activity.
should be familiar to the athlete.
high in complex carbohydrates and low in fat and fibre.
large amounts of protein should be avoided and portion size should be small to medium size.

20. During Exercise Nutrition
staying hydrated is one of the main goals athletes should achieve during training.
for activities lasting longer than 90 minutes athletes should be drinking a fluid that contains carbohydrates or electrolytes to maintain blood glucose.
helps slow the use of muscle glycogen.

21. Post Exercise Nutrition
goal at this time is to rehydrate, refuel, and help promote growth.
within an hour of finishing exercise.
best approach is meal rich in carbohydrates, fluids and protein.
recovery drinks such as chocolate milk, skim milk or a recovery drink is also good.

22. Hydration and fluid Intake
during exercise our bodies generate a lot of heat.
must release so don’t overheat
in extreme environments where it is very hot it makes it difficult for our bodies to release heat and increasing the risk for heat related injuries.
solution is to drink water

23. Water Intake and Temperature Regulation
distributes heat evenly throughout the body
enables heat to be released from the body through sweat.

24. 2 main neurological processes our bodies use to help cool itself down during exercise and when we are exposed to heat:
Reflex dilation of skin: This is when blood vessels dilate in the skin to force more blood to the surface of the skin. With an increased blood flow heat is transferred to the skins surface and released into the environment.
Sweating reflex: This activates the sweat glands in our skin, which release sweat on the skins surface. Then the sweat will evaporate and remove heat from the skin.

25. Hydration and Rehydration
before exercise it is good to consume 2-3 cups of water 2-3 hours prior to exercising as well as consuming 1 cup minutes before you start training.
drinking a carbohydrate drink 2-3 hours prior to exercise can help maximize your glycogen stores.

26. During Exercise
for any activity lasting minutes drinking water is recommended.
sport beverages containing carbohydrates might be useful when activity is longer than minutes.
ideal carbohydrate concentration level in a sport drink is 6-8%.
including some salt and other electrolytes will increase thirst making you drink more water as well as replacing electrolytes that have been lost.

27. you shouldn’t consume more than 60g of carbohydrates per hour.
6-8% = 6 to 8g/100 mL and 0.5g of sodium per litre of fluid is optimal for fluid replacement
drink at least one half cup of cool fluid after each 10 minutes of exercise.
you shouldn’t consume more than 60g of carbohydrates per hour.
more than that could lead to nausea or upset stomach.

28. After Exercise rehydrate as soon as possible.
drinks should contain carbohydrates and electrolytes to replace glycogen stores and speed rehydration.
some protein in a recovery beverage is said to help with hydration.

29. For athletes or active individuals they should try to consume around 150% of the fluid they have lost during exercise.
For example if the athlete weighs 100kg before exercising and after weighs in at 98kg the estimated fluid loss is 2kg or 2L. They should try and consume 3L of water in the next 2-3 hours after exercise.

30. Hyponatremia when someone “overdoses” on water.
water toxicity can develop if someone drinks so much water that it dilutes the blood and upsets the bodies normal water balance.
normally happens when novice athletes consume excessive amounts of water during endurance exercise and especially in hot environments where they sweat a lot

31. leads to muscle weakness, cramping, nausea and vomiting, head aches, confusion and even unconsciousness and coma.
ways to avoid this problem include: consult a coach or nutritionist about using sports drinks that contain sodium to help with long distance endurance events.
monitor salt intake days leading up to the event.
try not to drink more than you sweat

32. Learning goals
We are learning the connection between nutrition and exercise.
We are learning to connect fat loss and exercise.
We are learning the risks associated with low caloric intake and exercise.