1. Chapter 10 Nutrition: Fitness & Sports

2. New Diet Analysis 2~ See website for assignment/details

3. OUTLINE Physical activity & Beginning an Exercise Program
Fuel Types for Exercise
Fuel Requirements for Exercise

4. Physical Fitness Fat usage by the body
“The ability to perform moderate to vigorous activity without undue fatigue”
Fat usage by the body
Increased physical fitness means improved usage of fat for energy

5. Benefits of Physical Activity

6. Nutrition and Physical Activity
Only 15% of adults are regularly physically active (U.S.)
NUTRITION (intake)
Physical Performance
Nutrient Use

7. Beginning an Exercise Program
Start out slowly
Vary your workout—Make it fun
Include others—Keep accountable (notebook/log)
Set attainable goals (min. 6 weeks)
Set aside specific time (daily or weekly)
Reward yourself
Focus on long-term and not on occasional setbacks

8. 2005 Dietary Guidelines for Americans
30 minutes/day physical activity 3X /week
Reduce risk of chronic disease
60 minutes/day physical activity, 3X /week
Manage body weight and prevent weight gain
90 minutes/day physical activity, 3X /week
Sustain considerable weight loss

9. Challenge Question What is your target heart rate zone?
How do you calculate it?
Why does it matter?
Target heart rate zone is the Heart beats/ min (based on age)
that you are trying to maintain during spec. exercise
220-(age) = ? (0.6 –low end) – (0.9 –high end)
Target heart rate zone is the Heart beats/ min (based on age) that you are trying to maintain during spec. exercise
220-(age) = ? (0.6 –low end) – (0.9 –high end)
If you are interested in burning more fat (need the aerobic “oxygen zone” –low end, ~120 beats/min)
Light jog or brisk walking, weight lifting, swimming
If you want to improve cardiovascular (Heart health) focus on anAerobic (high output end 180 beats/min)
e.g. running,
If you are interested in burning more fat
(need the aerobic “oxygen zone” –low end, ~120 beats/min)
Light jog or brisk walking, weight lifting, swimming
If you want to improve cardiovascular (Heart health)
focus on anAerobic (high output end 180 beats/min) e.g. running,

10. OUTLINE Physical activity & Beginning an Exer. Program
Fuel Types for types of Exercise
Fuel Requirements for Exercise

11. Fuel for Muscle Work ATP Chemical energy
Used by cells for muscle contractions
Only small amount is stored in resting cells
2-4 seconds worth of work
Other sources of energy are needed

12. Phosphocreatine (PCr)
High-energy compound
Formed and stored in muscle cells
PCr + ADP Cr + ATP
Activated instantly
Replenishes ATP
Sustains ATP (work) for a few minutes
               

13. Anaerobic Glycolysis
Limited oxygen—Intense physical activity (running)
Pyruvate is converted to lactate
Produces 2 ATP per glucose
~5% of energy potential
Replenishes ATP quickly
Cannot sustain ATP production
30 seconds to 2 minutes of work
Lactate build-up (soreness)
Changes acidity that inhibits glycolysis enzymes

14. Aerobic Glycolysis Plenty of oxygen available (talk test)
Low to moderate intensity (jogging)
Produces ATP per glucose
95% of energy potential
ATP replenished slowly
Sustained ATP production
2 minutes to 3 hours of work
Best for burning fat

15. Glucose Utilization Glycolysis Sugar burning No Oxygen “No talking”
Running
Citric Acid Cycle
Fat Burning
<jogging

16. Glycogen Temporary storage of glucose in liver and muscle
Muscle glycogen
Used only by that muscle
Liver glycogen released into bloodstream
During low to moderate intensity
Can sustain work for up to 2 hours
“Bonking” running/ jogging along –
“hit the wall”
Depleted glycogen
Work at ~50% of maximal capacity

17. ATP Formation 2 ATPs 28-32 ATP Citric Acid Cycle/ETC Fat Burning
Glycolysis
Sugar burning
No Oxygen
“No talking”
Running
2 ATPs
28-32 ATP
Citric Acid Cycle/ETC
Fat Burning
<jogging
NEED ~ min. 20 Minutes
Before Fat burning ensues
Recommend min 3X week
sustained exercise

18. Maintaining Normal Blood Glucose Level
Important
For activity lasting longer than minutes
Intake of gm carbohydrates per hour
During strenuous endurance activity
Delays fatigue by minutes
34 grams

19. Fat Fuel (Fatty Acid) Majority of stored energy in the body
Fatty acids
Converted to ATP by muscle cells
12 ATP produced
Per each turn of the Citric Acid Cycle
108 ATP for each 16 C fatty acid chain!!!!!!!!!
Trained muscles
Have more mitochondria
Have greater ability to use fat as fuel
The more trained muscles respiring, the more fat burned
Advocate full body workout(s): dancing, swimming, biking, jogging, yoga, weightlifting, brisk walking, sports

20. Fat Fuel Rate of fat use Prolonged exercise >>20 min
Dependent on concentration of fatty acids in the bloodstream
Prolonged exercise >>20 min
Fat becomes main fuel source
Intense activity (e.g. sprinting)
Fat is not a major source of fuel
Requires more oxygen for aerobic breakdown (than glucose)

21. Protein—Minor Source of Fuel
During rest and low/moderate exercise
Provides 2%-5% of energy needs
During endurance exercise
Provides 10%-15% of energy needs
Branched-chain amino acids provide most of the energy (Leu, Isoleu, Val)
Average diet
Provides ample amount of these amino acids
Supplements not needed (usually)

22. Fuel Use During Physical Activity

23. OUTLINE Physical activity & Beginning an Exer. Program
Fuel Types for types of Exercise
Fuel Requirements for Exercise

24. Calorie Needs Individual needs vary Monitoring weight and body fat
If weight falls, increase intake
If body fat increases, cut back in fat (& kcal) and maintain activity
Desirable body fat for male athletes: 5%- 18%
Desirable body fat for female athletes: 17%-28%

25. Carbohydrate Needs Main fuel for many types of activity
Consume ~60% of total kcal from carbohydrate
> 5 gm of carbohydrate/kg body weight
Aerobic and endurance athletes
7-10 gm carbohydrates/kg body weight
~ gm of carbohydrates/day

26. Carbohydrate Loading Events lasting longer than 60-90 minutes
Maximize glycogen stores
Tapering of exercise while increasing carbohydrate intake
Additional water weight

27. Carbohydrate (CHO) Loading
600
450
CHO (grams)
rest 20 40 60
Exercise Time 1 2 3 4 5 6
Days Before Com-
petition

28. Fat Needs ~35% of total kcal (runner, otherwise much less . .
Rich in monounsaturated fats
Limit saturated fats
Limit trans fat

29. Protein Needs Recommend 1.0 - 1.6 gm protein/kg body weight
Up to 1.7 gm/km body weight for athletes beginning strength training
Needs are easily met by a normal diet ~ sort of
Major Protein supplements are not necessary unless attempting to build muscle mass (protein shakes)
Excessive protein has not been shown to be beneficial

30. Current Protein Recommendations

31. Vitamins and Minerals Vitamin E and C
Slightly higher needs
Antioxidant properties
Thiamin, riboflavin, vitamin B-6, potassium, magnesium, iron, zinc, copper, and chromium needs
May also be higher (role in metabolism or sweat)
Increase intake of fruits and vegetables
Vitamin C

32. Iron Needs Iron deficiency affects performance Sports anemia
Increase in plasma volume but not RBCs
Women at risk because of menstruation
Focus on iron-rich foods
Use of iron supplement may cause toxic effects

33. Calcium Needs
Restriction of dairy products by women – not good (yogurt, cheeses)
Irregular menstruation/Amenorrhea
Severe bone loss and osteoporosis
Extra calcium does not compensate for effects of menstrual irregularities
Compromises bone health
Calcium deficiency increases risk of stress fractures

34. Challenge Question
What can the female athlete do to her diet and physical activity level to reestab. Monthly mensus?
Increase Energy (caloric intake)
Decrease physical activity level
Increase Energy (caloric intake)
Decrease physical activity level

35. Fluid Needs Needs of average adults
9 cups per day for women
13 cups per day for men
Athletes need more (depending on sweating
Maintenance of body’s cooling system
Water helps dissipate heat from working muscles
Avoid losing more than 2% of body weight during exercise
For every 1lb. lost replace cups of fluid

36. Confirming your knowledge -Break
What are the recommended levels of protein in g/kg/body wt. for athletes?
What are the recommended additional vitamin antioxidants required for athletes?
grams/kg of body weight
grams/kg of body weight
Vitamin C and E
Vitamin C and E
STOP Here - Have a Nice Weekend 
Remember your Diet Analysis II
Due Thursday

37. OUTLINE Midterm results CHAPTER 10 – Nutrition & Fitness
Heat Exhaustion
Sports drinks & Bars
Pre- endurance & Recovery from Training
Ergogenic Aids & Training Supplements
CHAPTER 11 – Eating Disorders
Brief - Highlights
BREAK – Dietary EFAs & Cereal Party
CHAPTER 13 – Food Safety

38. Midterm Results – 395 pts High 375 (94%) Low 192 (50%) Avg 305 (77%)
Standard Grade
A > 355
B > 315
C > 275
D < 235
Curve
A > 320 (15)
B > 280 (13)
C > 210 (8)
D < 200 (1)

39. OUTLINE Midterm results CHAPTER 10 – Nutrition & Fitness
Heat Exhaustion
Sports drinks & Bars
Pre- endurance & Recovery from Training
Ergogenic Aids & Training Supplements
CHAPTER 11 – Eating Disorders
Brief - Highlights
BREAK – Dietary EFAs & Cereal Party
CHAPTER 13 – Food Safety

40. Heat Exhaustion
Heat stress causes depletion of blood volume due to fluid loss
Body heat is dissipated through evaporation of sweat (fluid)
Fluid loss (sweat): ~3-8 Cups per hour
Humidity interferes with sweat production
Dehydration decreases endurance, strength, performance
Signs: Profuse sweating, headache, dizziness, nausea, weakness, visual disturbances

41. Heat Cramps Frequent complication of heat exhaustion
Exercising in heat
Significant sweating
Consuming water without sodium
Painful muscle contractions
1-3 minutes at a time
Ensure adequate salt and fluid intake
Exercise moderately at first in the heat

42. Heat Stroke High blood flow to working muscles Symptoms:
Overloads body’s cooling system
Sweating ceases
Internal body temperature reaches 104° F
Fatality rate high
Symptoms:
Nausea, confusion, irritability, poor coordination, seizures, coma
Replace fluids
Monitor weight change (fluid loss)
Avoid exercising in hot humid conditions

43. OUTLINE Midterm results CHAPTER 10 – Nutrition & Fitness
Heat Exhaustion
Sports drinks & Bars
Pre- endurance & Recovery from Training
Ergogenic Aids & Training Supplements
CHAPTER 11 – Eating Disorders
Brief - Highlights
BREAK – Dietary EFAs & Cereal Party
CHAPTER 13 – Food Safety

44. Sports Drinks For Endurance Exercise
Recommended for activity > 60 minutes
Help maintain blood glucose level and blood volume
Delay “Hitting the Wall” glyocgen depletion
Supply electrolytes: Na, K, P, Cl
<60 minutes: Water adequate:
Nutrients are easily replaced by diet

46. Gels and Bars Provide additional fuel Should be taken with fluids
Expensive source of nutrients
Ideal bars for endurance athletes
Contain 40 gm carbohydrate, 10 gm of protein, 4 gram fat, 5 gm of fiber
Fortified with vitamins and minerals

47. Content of Energy Bars and Gels

48. Confirming your knowledge
After what duration of exercise are Sports drinks considered necessary for replenishment of glucose and electrolyte stores?
60 minutes
60 minutes

49. OUTLINE Midterm results CHAPTER 10 – Nutrition & Fitness
Heat Exhaustion
Sports drinks & Bars
Pre- endurance & Recovery from Training
Ergogenic Aids & Training Supplements
CHAPTER 11 – Eating Disorders
Brief - Highlights
BREAK – Dietary EFAs & Cereal Party
CHAPTER 13 – Food Safety

50. Pre-Endurance (running) Event Meal
Light meal 2-4 hours prior to event
Consisting primarily of carbohydrate (top off glycogen stores)
Low fat (<25% of energy intake)
Little fiber (prevent bloating, gas)
Moderate protein
Avoid fatty, fried foods
Blended or liquid meal recommended for meals eaten 1-2 hours prior

51. Recovery Meal
Carbohydrate-rich meal within 2 hours after endurance event
Glycogen synthesis is the greatest
1-2 gm Carbs/kg body weight
Choose high glycemic index foods
Aim for 3:1 carbohydrate-to-protein
Fluid and electrolyte replacement

52. Replenishing Muscle Glycogen
Availability of adequate carbohydrate
Ingestion of carbohydrate soon after exercise
Selection of high-glycemic-load carbohydrate
Combination of carbohydrate and protein foods

53. Nutrition: Fitness/Sports Summary
Aerobic zone for Fat burning, BPM
Brisk walking, jogging, dancing, warrior yoga,
Stationary bike, treadmill, elliptical, (talk test)
~60% carbohydrate diet if athlete
Eat simple sugar before workout (fruit, drink etc.)
Maximizes fat metabolism
More PROTEIN: Athletes req g/kg/bdy wt. /day
Vit C and E beneficial (oxidative stress)
Weightlifting: focus on the eccentrics. . . Best stimuli

54. OUTLINE Midterm results CHAPTER 10 – Nutrition & Fitness
Heat Exhaustion
Sports drinks & Bars
Pre- endurance & Recovery from Training
Ergogenic Aids & Training Supplements
CHAPTER 11 – Eating Disorders
Brief - Highlights
BREAK – Dietary EFAs & Cereal Party
CHAPTER 13 – Food Safety

55. Challenge Question> What is an ergogenic aid?
A mechanical, nutritional, psychological, pharmacological or physiological substance or
treatment intended to improve exercise performance.
And what are some examples?
A mechanical, nutritional, psychological, pharmacological or physiological substance or treatment intended to improve exercise performance.
See next slide for examples

56. Ergogenic Aids

57. Ergogenic Aids

58. Steroid Hormones Among the synthetic anabolic steroids are:
Why are these hormones of interest?
Do steroids really work? i.e. improve muscle mass
and performance? . . .

59. A resounding Yes . . .

60. Hydroxycut recall Laboratory and animal studies of HCA
MAY 2009
The FDA has received 23 reports of serious liver injuries,
including a death, linked to Hydroxycut products.
SUSPECTED CULPRIT  hydroxycitric acid (HCA)
1 medical study shows associated liver toxicity
Laboratory and animal studies of HCA
have produced results that indicate a potential
for modulation of lipid metabolism
hydroxycitric acid
Shara et al., 2003, Mol. Cell. Biochem. 254 (1-2): 339–46

61. Nutrition: Fitness/Sports Controversies
Any Additional Ergogenic aids????
Best natural/safe muscle building: Creatine
Add to estab. resistance training routine, not an anabolic!
Hydroxycut recall
Acai?
5 hour energy drinks?
Rely on your own case study?
Little scientific data to back up claims. . .
Try out a scientific lit. search??? Folklore/Fad  Added Fitness???
Use at own risk, < upper limit
Maybe toxic, maybe ok?
Try for min. 6 weeks?, evaluate

62. END CHAPTER 10

63. Chem 80A Class Interests Increase Energy (caloric intake)
Decrease physical activity level