1. Nutrition for Endurance, Strength, and Energy

2. 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

3. 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.

4. 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 :

5. 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

6. 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 …

7. 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…