1. Fundamentals of Exercise for Nutrition
By Jennifer Turley and Joan Thompson
© 2013 Cengage

2. Presentation Overview
Fuel and Utilization During Exercise
Carbohydrates
Carbohydrates in the Body and Diet
Carbohydrate Management for Enhanced Exercise Performance
Recovery Nutrition after Exercise
Proteins
Proteins in the Body and Diet
Protein Management for Enhanced Exercise Performance
Fats
Fats in the Body and Diet
Fat Management for Enhanced Exercise Performance
Thermal Regulation and Hydration
Understanding and Controlling Body Temperature
Dehydration to Hydration

3. Fuel Utilization During Exercise
ATP production is primarily from carbohydrate and fat
As the intensity of the exercise increases, the percent of carbohydrates used to produce ATP increases
Nutrition supplies the substrate or fuel (carbohydrate, fat and protein) and the essential structural components of enzymes (cofactors) needed to drive chemical reactions to generate ATP through:
Glycolysis
The citric acid cycle
The electron transport chain.

4. ATP energy production through glycolysis, the citric acid cycle, and the electron transport chain

5. Carbohydrates
The objectives of dietary carbohydrate management is to maintain blood sugar and replete muscle glycogen
Carbohydrate as fuel supports high intensity exercise
Carbohydrate are limited in the body

6. Carbohydrates in the Body and Diet
Blood Glucose
4.5 grams of glucose total
Constantly used by RBC and CNS
Liver Glycogen
75 (to 100) grams when repleted
Used to maintain blood glucose
Muscle Glycogen
Amount of exercise and dietary carbohydrate intake determines the amount
Used to produce ATP in the muscle during exercise

7. Carbohydrate Management for Enhanced Exercise Performance
Diet and exercise influence glycogen stores in the muscle.
High carbohydrate intake (7-10 gm/Kg/day)
60-65% of Calories from carbohydrate
The timing of the carbohydrate intake in relation to exercise is important:
Prior to the Exercise (4 hours before or 2 hours before and 5-10 minutes before)
During the Exercise (about every 15 or 20 minutes)
After the Exercise (immediately after and again 2-6 hours later)
Research has shown that carbs can give erogenic aid to exercise bouts

8. The timing of carbohydrate intake for exhaustive athletic performance
Timing and Amount of Intake
68 Kg Exchange List Pattern
68 Kg Food and Beverage Options for Exchange List Patterns
4 hours prior
4 gm/kg
1.82 gm/lb
10 starch
5 fruit
3 other carbohydrate
2 cups pasta (90 g)
1 bagel (60 g)
1 cup juice (45 g)
1 cup fat-free frozen yogurt (45 g)
1 large banana (30 g)
(270 g total)
2 hours prior
2 gm/kg
0.91 gm/lb
6 starch
3 fruit
exchanges
1.33 cups pasta (60 g)
2 slices of bread (30 g)
(135 g total)
5-10 minutes prior
0.5-1 gm/kg
gm/lb
2-4 other carbohydrate
Exchanges
1-2 low-fat sport bars (2 ounce size) or the equivalent of 2-4 tablespoons of sugar
(34-68 g total)
During
60 gm/hr
exchanges/hour
A six percent glucose electrolyte replacement solution provides about 15 grams of carbohydrate per cup of fluid
(1 tablespoon of sugar and ¼ teaspoon of salt per one cup water, drink 2-4 cups per hour)
Immediately after
Carbs: 1.65 gm/kg or 0.75 gm/lb
Protein: 0.55 gm/kg or 0.25 gm/lb
7 starches, 3 meats Or
2 milk, 2 fruit, 4 starches, 2 meats Or
1 milk, 2 fruit, 4 starches, 3 meat
2 cups low-fat milk (24 g carbs, 16 g protein)
2 cup ready-to-eat cereal (60 g carbs, 12 g protein)
4 tablespoons raisins (30 g carbs)
2 egg whites (14 g protein)
(114 grams of carbohydrate and 42 grams of protein total)
2-6 hours after
5 starches, 2.5 vegetables, 3 meats, 2 fruits or similar to immediately after meal
3 ounces chicken (21 g protein)
1 large baked potato (60 g carbs, 12 g protein)
1.25 cups cooked broccoli (12 g carbs, 5 g protein)
1 small roll (15 g carbs)
1 large pear (30 g carbs)
(117 grams of carbohydrate and 38 grams of protein)
Exhaustive athletic performance is considered more than 90 minutes

9. Recovery Nutrition after Exercise
Muscle glycogen repletion begins immediately after the exercise and prepares the energy stores for the next workout!
Consuming meals that provide the combination of carbohydrate and protein at a three gram to one gram ratio promotes muscle glycogen repletion
Post workout meat! 3:1
3 carbs to 1 protein

10. Proteins
Athletes require more protein to stay in nitrogen balance as compared to individuals who are meeting their DRI for physical activity
The range is 1.2 to 1.6 grams of protein per kilogram of body weight
To support lean body mass gains, a strenuous weight-lifting program, 1.6 grams of protein per kilogram of body weight and a positive energy balance of 200 Calories is needed
High quality or the complement equivalent is needed for 2/3 of the protein consumed

11. Fats
The dietary fat recommendations made to the athlete are the same that support health and meet the DRIs
Consume low-fat foods prior to exercise and a low-fat (20-25% of Calories) diet in general
Adding MUFAs may be the best choice of fats if weight gain is desired
MCT have been touted to be useful during exercise, but not proven, however, they are useful for malabsorption syndromes due to their direct absorption into the blood stream

12. Thermal Regulation and Hydration
The ability to keep the body cooled during exercise is key to exercise capacity and avoiding injury.
A lot of heat is generated in the body due to the inefficiencies of energy transfer to make ATP.
Sweating creates the evaporative cooling system employed during exercise to keep the core body temperature in a functional range.

13. Understanding and Controlling Body Temperature
The core body temperature rises during exercise
If the core body temperature >104oF, exercise capacity diminishes and risk of thermal injury increases
Fluid, salt, and other components are lost in sweat during exercise – about a liter of fluid per hour of exercise, and 2.6 grams of salt per liter
Salt (NaCl) is 40% sodium, ½ t salt replaces the sodium lost in 1 hour of vigorous exercise
Good rule is to drink 1 cup of fluid every 15 minutes of exercise
Hence athletes drink GES drinks carb load 6% of glucose drinks every 15 mins.

14. Dehydration to Hydration
The fluid lost in sweat comes from the blood stream
The plasma volume is the fluid reserve for sweat
This is why there is such large deterioration in aerobic exercise capacity due to dehydration

15. Dehydration to Hydration
The sensation of thirst signifies 2% dehydration, cardiovascular and aerobic function is reduced.
5% dehydration, serious thermal injury risk.
The body can absorb 1 liter of fluid per hour.
Replacing fluids (cool, dilute, small, and frequent amounts) during strenuous exercise is important:
1 cup at 41oF, every minutes
Drink without thirst to avoid dehydration

16. Hydration Happy and Dehydration Demise
Importance of hydration during exercise
Cardiovascular demise during dehydration
Optimize muscle strength
Optimize aerobic capacity
Prevention of thermal injury which include dizziness, cramping, fainting, heat exhaustion and heat stroke
Pool of fluid to draw upon for sweat loss is the blood stream.
The cardiovascular system is affected dramatically by fluid losses.
Plasma volume decreases
Osmolarity of the blood increases
Blood pressure goes down.
Constriction of the blood vessels
Increase in heart rate
Decrease in heart filling
Decrease in cardiac output
Decreased sweating
Increase in core body temperature

17. Summary
Fuel and hydration management are so influential on exercise capacity.
As the intensity of the exercise increases, so does the percent of carbohydrate used to produce ATP.
Carbohydrate stores in the body are limited.
Dietary carbohydrate intake before, during, and after exhaustive exercise can enhance exercise performance.
A combination of carbohydrate and protein (3:1 ratio) consumed after exercise can support muscle glycogen repletion.

18. Summary
The protein needs of most competitive athletes range between 1.2 to 1.6 grams of protein per kilogram of body weight per day.
A low fat diet that provides all of the essential fatty acids in adequate amounts can support most athletic endeavors.
Adequate hydration from fluid and salt intake is important for aerobic performance and avoiding thermal injury.
References for this presentation are the same as those for this topic found in module 4 of the textbook