1. Nutrition for Exercise

2. Optimal Nutrition for Exercise zSupply adequate for: zTissue maintenance zTissue repair zTissue growth zw/o excess energy

3. Optimal Nutrition for Exercise zDoes not require additional nutrients beyond balanced diet zHeavy exercise requires monitoring of CHO and fluid intake

4. Recommended Daily Intake z2100 kcal females / 2700 kcal males zProtein – 0.8 g/kg of BM (.0128 oz./lb of BM) zLipids - < 30% of energy content - 70% unsaturated FA zCHO – 50 – 60% of energy content

5. Recommended Daily Intake zHeavy endurance training: - 10 g CHO / kg BM = 65 -70% of energy content zEnsure and restore glycogen reserves

6. Glycogen Loading for an Endurance Event zExhaustive training bout 7 days prior zNext 3 days diet  fat and protein  deprive mm. of CHO  glycogen synthase zCHO-rich diet for next 3 days (  training)

7. Glycogen Loading for an Endurance Event zcan  glycogen reserves 2x normal But zinability to train zirritability and  mental sharpnes zlittle training value zinjury

8. Glycogen Loading for an Endurance Event More practical, z  training intensity 7 days prior znormal diet 55-60% CHO) z3 days prior - CHO rich diet zsimilar results

9. Glycogen Restoration zMuscle – restored in 24 hours zLiver – faster

10. Glycogen Restoration zTaper prior to competition zFollowing exhaustive training: - 1-2 days of lighter training - high CHO intake

11. Good Nutrition Bread, Cereal, Rice, and Pasta (6-11 servings) 2-3 Servings Meat, poultry, fish, dry beans, eggs, and nuts 2-3 Servings Milk, yogurt, and cheese Fruit (2-4 Servings) Vegetables (3-5 servings) sparingly Fats, oils, and sweets

12. Exercise and Food Intake zAllow 1-2 to accommodate to new energy output zEndurance athletes – 4000+ kcal

13. Eat More, Weigh Less zPeople who ran on average  35 miles: zConsumed 40-60% more kcal/kg than sedentary group yet: - weighed less - lower % body fat

14. Precompetition Meal zProvide adequate CHO energy & ensure optimal hydration zEliminate fats & protein on that day - slowly digested - slows CHO digestion

15. Precompetition Meal zProtein protein digestion  Metabolic heat  Water loss

16. Precompetition Meal z150 – 300 grams (5-10 oz.) of CHO 3-4 hours before exercising - restores muscle/liver glycogen - available glucose for absorption during exercise

17. Feeding during Exercise zHigh intensity exercise - glucose feedings prolong glycogen reserves zfatigue postponed 15 to 30 min. w/ CHO feeding (60-80% aerobic capacity) zCHO feedings during exercise most beneficial at 75% AC

18. Feeding during Exercise zLight to moderate exercise (< 50% of max.): zLipid is 1 0 energy source zGlycogen minimally deleted

19. Recovery from Exercise zGlycemic Index - extent to which BG  after ingesting a food containing 50 grams (1.75 oz.) of CHO

20. Glycemic Index zHigh - glucose, sucrose, syrups (cane, maple, corn), honey, bagel, white bread, potato, corn flakes, raisins, bananas, carrots, white rice zMedium - whole grain bread, pasta, corn, oatmeal,orange, grapes zLow - fructose, yogurt, peanuts, peas, beans, apple, peach, figs, plums, dairy products

21. Feeding prior to Exercise zHigh glycemic CHO one hour prior: z  BG   insulin  hypoglycemia  fatigue zinhibits lipid mobilization

22. Feeding prior to Exercise zActually, glycogen reserves depleted prematurely z  BG   insulin  hypoglycemia  fatigue

23. Feeding prior to Exercise zFoods w/ low glycemic index: zCHO digested & absorbed slowly thus no surge in insulin

24. Recovery from Exercise zRapid replenishment of CHO - why? zCHO w/ moderate to high glycemic ratings zglycogen restored at (5-7% / hour) z20 hours to completely restore reserves

25. Gastric Emptying and SI Absorption zHigh gastric fluid volume  speeds gastric emptying z150-250 mL (5-8 oz.) fluids every 15 minutes zslower by caloric density of fluid

26. Recommended Hydration z5-8% CHO conc. zCHO (grams) / fluid (ml) *100 zintense aerobic training (< 1 hr.) w/ thermal stress  fluid replacement is priority (< 5% solution)

27. Recommended Hydration zCooler weather  higher conc. (15%) of solution zoptimal hydration - 1 L/hr offset dehydration & minimize discomfort

28. Recommended Hydration & CHO Replacement zMonitor body weight (1 lb. = 15 oz.) zingest fluids @ 80-100% of depletion rate zEndurance: z21 - 42 oz. of beverage containing 5-8% CHO