5. Fluid Function
• Distributes nutrients
• Aids in removal of waste products
• Facilitates thermoregulation
• Maintains blood volume
• Acts as a lubricant for joints as well as enhances moisture
levels of skin, eyes, respiratory, GI and urogenital tracts
• Enables chemical reactions throughout the body
• Offers fluid medium for chemical reactions to occur in
6. So what’s the problem?
“It doesn’t matter if high-octane fuel is put in the system if there
isn’t enough fuel to get you where you want to go.”
7. Energy Balance Equation
• Calories In
• What we ingest
• Calories Out
• Resting Metabolic Rate (RMR)
• Thermic Effect of Activity (TEA)
• Thermic Effect of Feeding (TEF)
8. Energy Balance Problem
• Problem?
• Research suggests exercisers do not eat and drink enough
• Ultimately effects body composition and exercise performance
• Use of supplements to overcome malnutrition
• More expensive then paying attention to food and drink intake
• Failure to consume enough calories leads to a reduction in
weight or reduction in lean mass
• Caloric intake is inadequate, the body releases metabolic mass (lean
muscle tissue) to make a downward adjustment in the metabolic rate
and the need for calories
9. Pre-Workout Nutrition
• Goals of pre-workout nutrition
• Provides body with immediate energy source
• Delay fatigue
• Reduce or eliminate secondary symptoms
• When?
• Up to 4 hours pre exercise: 4-5g/kg of body weight
• One hour prior to exercise: 1-2g/kg of body weight
• What?
• Low glycemic foods
• Simple carbohydrates
• Starches
• Fluids/Liquid meals
10. Mid workout nutrition
• Goal for mid workout nutrition – hydration!
• Maintain hydration and electrolyte levels throughout workout
• Promote thermoregulation
• Provide immediate fuel source to replace expended energy
• Aid performance
• When?
• Ingest 6-8 ounces of fluid every 10-15 minutes with vigorous activity or
outside with high heat and humidity
• What?
• Ideally cool water with activity lasting 60 minutes or less.
• For activity that is greater than 60 minutes, high intensity continuous or
intermittent, introduce drinks that include carbohydrates to supplement losses
in energy and provide immediate source of fuel
11. Post Workout Nutrition
• Goals of post workout nutrition
• Restore fluid & electrolytes lost in sweat
• Replace muscle fuel – muscles are primed to accept nutrients
• Provide protein to aid in repair of damaged muscle tissue
• Begin the process of recovery as soon as possible
• When?
• Immediately after, up to 60 minutes post workout
• “Window of Opportunity”
• What?
• Combined sources of carbohydrates and protein ideal in a 3:1 ratio
• Carbohydrate: 1-1.5 g/kg body weight
• Protein: .3-.5 g/kg body weight
• Fluids
• 2-3 cups of water for every pound lost
12. Let’s Tie it Together
Workout Wendy
• 21 y/o female
• 63 kg or 140 lb
• Pre
• 60-120 g/CHO
• Post
• 60-95 g/CHO
• 19-31 g/Protein
Exercise Eddie
• 22 y/o male
• 86 kg or 190 lb
• Pre
• 86-172 g/CHO
• Post
• 86-129 g/CHO
• 26-43 g/Protein
13. Exercise’s Effect on Nutrition
• Exercise has two major effects on nutrition
• Increase rate of energy usage
• Increased heat production resulting in sweat/loss of body fluid
15. Cardiovascular Recommendations
• For weight loss, perform 150 minutes of moderate intensity
physical activity per week for reduction of associated chronic
disease risk factors.
• CHD, T2DM, MI, CVA
• For prevention of weight regain, perform 250-300 minutes of
moderate intensity physical activity per week.
• Increased stress needed to elicit same response as body adapts over
time
• What is moderate intensity physical activity?
• Talk test
16. Resistance Training Guidelines
• One exercise for each of the major muscle groups
• Chest, Back, Shoulders, Quadriceps, Hamstrings, Glutes, Calves, Abs,
Arms
• 1-2 sets
• 10-12 reps
• 55% intensity (moderate intensity)
• 2 days/week minimum
17. References
• Benardot, Dan. (2006). Advanced Sports Nutrition. Human
Kinetics; Champaign, IL p. 132-138.
• Donnelly, J. (2009). Appropriate Physical Activity Intervention
Strategies For Weight Loss And Prevention Of Weight Regain
For Adults. Medicine & Science in Sports & Exercise, 41(2),
459-471.
• Wardlaw, Gordon. "Nutrition: Fitness and Sports."
Contemporary Nutrition A Functional Approach. 3rd ed. McGraw
Hill, 2013. 461-496. Print.
Editor's Notes
Background
6 years of PTA exp.
Certified Personal Trainers
Dynamics of fluid intake must match the dynamics of fluid usage
Matching helps maintain lean mass, reduce BF, improve sense of well being
View recommendations as 24 units with the goal to sustain balance.
The discussion of different fad diets or which combination of macronutrients is the best if energy intake is inadequate.
Bad road: higher relative fat mass lower energy intake goal to reduce excess fat ends up losing weight w/ greater LBM loss and less FM loss; Body reduces muscle mass to reduce metabolic rate and need for calories
Short term body composition results; long term effects: reduced nutrient intake (immune & disease), lower muscle mass (heart issues)
What about exercise first thing in the morning?
Something snack size ~300 calories that will not make your stomach upset
What are the examples?
Granola bar, banana, greek yogurt, whole wheat toast and peanut butter, etc.
Whatever does not upset the stomach
240-480 / 76 = 310
Baah boogered my first few slides. I did too.28+ min presentation oops! I forgot to watch the clock :-/
344-700 / 104 = 450
