1. Illinois State University Nutrition and Exercise Where do we get the energy for movement? What should we eat to insure optimal performance?

2. Illinois State University Nutrients l CHO l Fat l Protein l Water l Vitamins l Minerals

3. Illinois State University Nutrition and Exercise l Energy for movement comes from the food we eat. l The three sources of energy are: l Carbohydrates l Fats l Proteins

4. Illinois State University Nutrition and Exercise General Recommendations: l CHO55-65% – CNS – Primary fuel source – Only anaerobic fuel source – Required for fat metabolism – Regulates protein metabolism

5. Illinois State University Nutrition and Exercise l Fat20-30% – Major fuel source for endurance activity – Essential component of cell membranes and nerve fibers. – Insulation. – Shock absorption – Hormone production – Fat soluble vitamins

6. Illinois State University Nutrition and Exercise l Fat – High in kcal per weight – Low fat = <20% – Read labels - for something to be low fat, there should be no more than 1 gram of fat for every 50 kcals. – 100 kcals : 2 g fat = 18% fat (9 kcals per gram of fat)

7. Illinois State University Nutrition and Exercise l Protein10-15% – Growth and maintenance of lean tissue – Repair of damaged tissue – Fuel source during starvation – Hormone production – Immune function

8. Illinois State University Nutrition and Exercise l Do we need to consume large amounts of protein if we exercise and wish to increase muscle mass?

9. Illinois State University Nutrition and Exercise Recommended Levels of Protein Consumption RDASedentaryEndurance Strength g/kg/day 0.8 1.2 - 1.4 1.4 - 2.0

10. Illinois State University Nutrition and Exercise l “No valid evidence exists supporting the notion that protein intake exceeding 1.8 - 2.0 will provide additional advantage” – International Journal of Sports Nutrition

11. Illinois State University Nutrition and Exercise l “The recommended levels may be reached within the total protein percentage recommendations of 10-15% of all calories consumed daily” l International Journal of Sports Nutrition

12. Illinois State University Nutrition and Exercise l Example – 220 lbs male = 100 kg – excessive intake = 2.0 (g/kg/day) – daily need = 200 grams – typical consumption = 6000 kcals 10-15% of 6000 kcal = 600 -900 kcal of protein – divided by 4 kcals per gram – 150-250 grams of protein.

13. Illinois State University Vitamins l See Table 14.4, p 462 in text. l Fat Soluble – A D E K l Water Soluble – B Complex – C

14. Illinois State University Free Radicals and Antioxidants l Research has shown that free-radical generation increases after acute exercise, which has been theorized to coincide with oxidative tissue damage. The dietary intake of antioxidants, such as vitamin E and  -carotene, serve to directly trap free radicals, preventing them from interfering with cellular function. The dietary intake of antioxidants, such as vitamin E and  -carotene, serve to directly trap free radicals, preventing them from interfering with cellular function.

15. Illinois State University Minerals l See Table 14.5, p. 465 in text l Calcium l Phosphorus l Magnesium l Iron l Potassium l Sodium

16. Illinois State University Minerals l Calcium –RDA for most adults = 1000 mg –For teenagers = 1300 mg –For those over 50 = 1200 mg –Highest food sources are dairy and calcium-fortified orange juice.

17. Illinois State University Minerals l Iron –RDA = 8 mg for men and postmenopausal women –18 mg for pre-menopausal women –27 mg for pregnant women –Upper limit = 45 mg or stomach upset may occur.

18. Illinois State University Minerals l Zinc –RDA = 11 mg for men, 8 mg for women. –Upper limit = 40 mg –More can block absorption of another vital nutrient: copper.

19. Illinois State University Water l Extremely important for life and especially before, during, and after exercise. l Should take in about 2.5 liters per day. l Dehydration is one of the major limiting factors during exercise performance. l See Table 14.7, p 471. l Thirst.