This document provides an overview of nutrition for sports and exercise. It covers types of exercise like aerobic and anaerobic activity. It discusses the benefits of both aerobic and anaerobic exercise. It also outlines the different energy sources used during physical activity like phosphagens, carbohydrates, and fat. Specific topics covered include carbohydrate loading, fluid needs, protein requirements, and vitamins/minerals for athletes.
According to statistics from Kuwait in 2008, cardiovascular disease accounted for 46.8% of cases, diabetes was 14.6%, respiratory disease was 15%, and smoking was 20.6% with obesity at 7%. Angina is manifested by chest pain or discomfort along with shortness of breath during exercise, a fast heartbeat, weakness, dizziness, nausea, and increased sweating. A heart-healthy diet focuses on controlling calories, eating quality fats like olive oil, limiting fat, carbohydrates, and protein intake, avoiding fad diets, limiting cholesterol and iron, eating fiber and fruits/vegetables.
Sports nutrition focuses on properly hydrating and fueling the body before, during, and after exercise to promote training and performance. The document discusses the benefits of sports nutrition such as enabling efficient training, providing energy for competition, and promoting muscle recovery. It outlines the three main principles of sports nutrition - staying hydrated, providing fuel for muscles, and promoting optimal recovery. Specific tips are provided for healthy eating, hydration, fueling needs, and recovery strategies to support an athlete's training and performance goals.
The document discusses nutrition for athletes before, during, and after performance. It recommends eating complex carbohydrates 3-4 hours before an event for fuel. During long events, athletes should regularly drink fluids to stay hydrated and may supplement with carbohydrates. After exercising, athletes need to replace glycogen stores and fluids by consuming carbohydrate-rich foods like fruits, vegetables, and grains within 30 minutes to an hour after finishing.
The document discusses nutrition and healthy eating. It defines nutrition as the study of how the body uses food, and nutrients as substances in food that help maintain bodily functions. Key nutrients include vitamins, minerals, water, protein, carbohydrates, and fats. The document provides tips for healthy eating like following the nutrition pyramid, choosing whole grains and fruits/vegetables, and balancing calories. Issues like obesity, eating disorders, and women's health are also addressed.
Nutrition is the science of how substances play a major role in biochemical processes in the body. Nutrition includes elements and substances that are needed by cells to maintain health and affects all body systems. The document outlines the seven basic nutrient categories including water, fiber, vitamins, minerals, amino acids, fats, and carbohydrates. It provides details on each category and specific nutrients within each category. The document also discusses the importance of nutrition for health and disease prevention.
Healthy Weight Management, Through Nutrition, Exercise And LifestyleAdam Rinde, ND
This document summarizes key points from a presentation on healthy weight management through nutrition, exercise, and lifestyle changes. It discusses principles of naturopathic medicine, examples of therapeutic modalities, principles of healthy eating including choosing whole foods and macronutrient-based diets, the importance of exercise, and other lifestyle factors that can impact weight management.
According to statistics from Kuwait in 2008, cardiovascular disease accounted for 46.8% of cases, diabetes was 14.6%, respiratory disease was 15%, and smoking was 20.6% with obesity at 7%. Angina is manifested by chest pain or discomfort along with shortness of breath during exercise, a fast heartbeat, weakness, dizziness, nausea, and increased sweating. A heart-healthy diet focuses on controlling calories, eating quality fats like olive oil, limiting fat, carbohydrates, and protein intake, avoiding fad diets, limiting cholesterol and iron, eating fiber and fruits/vegetables.
Sports nutrition focuses on properly hydrating and fueling the body before, during, and after exercise to promote training and performance. The document discusses the benefits of sports nutrition such as enabling efficient training, providing energy for competition, and promoting muscle recovery. It outlines the three main principles of sports nutrition - staying hydrated, providing fuel for muscles, and promoting optimal recovery. Specific tips are provided for healthy eating, hydration, fueling needs, and recovery strategies to support an athlete's training and performance goals.
The document discusses nutrition for athletes before, during, and after performance. It recommends eating complex carbohydrates 3-4 hours before an event for fuel. During long events, athletes should regularly drink fluids to stay hydrated and may supplement with carbohydrates. After exercising, athletes need to replace glycogen stores and fluids by consuming carbohydrate-rich foods like fruits, vegetables, and grains within 30 minutes to an hour after finishing.
The document discusses nutrition and healthy eating. It defines nutrition as the study of how the body uses food, and nutrients as substances in food that help maintain bodily functions. Key nutrients include vitamins, minerals, water, protein, carbohydrates, and fats. The document provides tips for healthy eating like following the nutrition pyramid, choosing whole grains and fruits/vegetables, and balancing calories. Issues like obesity, eating disorders, and women's health are also addressed.
Nutrition is the science of how substances play a major role in biochemical processes in the body. Nutrition includes elements and substances that are needed by cells to maintain health and affects all body systems. The document outlines the seven basic nutrient categories including water, fiber, vitamins, minerals, amino acids, fats, and carbohydrates. It provides details on each category and specific nutrients within each category. The document also discusses the importance of nutrition for health and disease prevention.
Healthy Weight Management, Through Nutrition, Exercise And LifestyleAdam Rinde, ND
This document summarizes key points from a presentation on healthy weight management through nutrition, exercise, and lifestyle changes. It discusses principles of naturopathic medicine, examples of therapeutic modalities, principles of healthy eating including choosing whole foods and macronutrient-based diets, the importance of exercise, and other lifestyle factors that can impact weight management.
This document discusses the importance of nutrition for athletic performance and provides guidelines on macronutrient and food group recommendations for athletes. It emphasizes the need for carbohydrates and protein to fuel exercise, build muscle, and aid in recovery. Guidelines are given for carbohydrate and protein intake based on sport type and intensity. The document also provides examples of meal plans and guidelines for nutrition before, during, and after training and competition.
This slide give a complete introduction on how energy plays an important role in sports athletes, types of energy system, how body responds to energy system and Vo2max and its importance.
Sports nutrition is a discipline which applies principles derived not only from nutritional but also biochemical and physiological scientific knowledge for the purpose of promoting optimal performance while remaining healthy.
Sports enthusiasts, sports nutritionists, sports dietitians can be benefited from this presentation. Though sports nutrition is a vast area and discipline, I tried to make it understandable in less time and keeping it simple. Athlete‘s challenging physical training and competition need to adequately fuel their bodies on a daily basis. This fueling process requires a specialized approach.
From type of sports to fitness measurements, need of sportsperson to supplement effects and side effects, ergolytics, ergogenics, limitations of supplement intake and care to be taken while having these supplements, World Anti-Doping Agency(WADA), National Anti- Doping Agency(NADA) everything has been covered in the presentation. People who don't know anything about sports nutrition but want to know in a simple way can find it useful. The points discussed in the ppt are: Introduction
Measurements of Fitness
Various Sport Categories
Specific Nutritional needs of a sportsperson
Supplements: Types, effects and side effects
Ergogenics and ergolytics
Meal Planning: Points to be considered
Pre, during and Post workout meals
Side effects of inappropriate intake
This document provides an overview of sports nutrition, including the basics of food groups, nutrients, guidelines for a balanced diet, and fine-tuning nutrition for different types of training and sports. It discusses the contribution of carbohydrates, fats, and proteins as fuels for exercise, as well as foods high and low in carbohydrates. Recommendations are provided for carbohydrate intake before, during, and after exercise based on sport and training intensity and duration.
Eating for Performance (Nutrition for Runners)kamaaina
Eating for Performance (Nutrition for Runners) was presented at the UCSF RunSafe Clinic in Feb 2012. It shows current nutritional research and data to achieve optimal performance and quick recovery after prolonged exercise, in particular running.
Sports supplements are often unregulated and carry health risks like hormone imbalances, organ damage, and failed drug tests. Whole foods like fruits, vegetables, eggs and soy are safer alternatives that provide essential nutrients to support an active lifestyle and top athletic performance without harmful side effects.
The document discusses the food pyramid and balanced diet, noting that diets should be based on energy needs, food preferences, and nutrient requirements. It outlines the major food groups in the pyramid and provides examples of common foods that fall under each group. The document also discusses nutrient needs changing as one grows, energy needs based on activity levels and body size, and using the food pyramid to develop a balanced menu. Key nutrients are defined along with their functions. A chart is included to match foods with their primary nutrients based on the food pyramid guidelines.
The document discusses diet and nutrition in relation to cardiovascular disease. It outlines several types of heart conditions including coronary heart disease, arteriosclerosis, and myocardial infarction. It then lists risk factors such as alcohol, coffee, obesity, hypertension, diabetes, and smoking. The document discusses cholesterol levels and types, including LDL, VLDL, and HDL cholesterol. It recommends a diet low in fat and cholesterol, especially saturated fat and sugars, to help manage cardiovascular conditions and lower disease risk.
This document discusses weight management and obesity. It begins by explaining why weight is important for health, disease prevention, sports, appearance, and self-esteem. However, finding a balance between foods enjoyed and a desired appearance can be challenging. Many seek answers through dieting but diets often fail due to difficulty complying or regaining weight. Maintaining a healthy weight requires balancing calorie intake with expenditure. Fad diets and supplements are generally not effective long-term solutions for weight control. An individualized lifestyle approach focusing on healthy eating patterns and regular physical activity provides the best chance for sustainable weight management.
Nutritional Needs discusses the components of a balanced diet including food, nutrients, health, calorie intake, and the functions and classification of different foods. It also covers the factors that determine energy needs and recommendations for a balanced diet. Meal planning involves considering nutritional needs, food preferences, budget, and time available to plan healthy, balanced meals for individuals and families. Proper meal planning and budgeting strategies can help ensure nutritional needs are met affordably and efficiently.
Presentation covers the chapter in CBSE curriculum in detail about forms of nutrients and where we can get those.
PPT can be coupled with relevant worksheets from the syllabus.
1. The body stores energy as carbohydrates, proteins, and fats. Carbohydrates and proteins provide 4 Calories of energy per gram, while fats provide 9 Calories of energy per gram.
2. When 180 grams of glucose are converted to CO2 and H2O, 672 Calories of energy are released. Glucose provides 4 Calories of energy per gram.
3. The two fatty acids the body cannot synthesize and must obtain from food are omega-3 alpha-linolenic acid and omega-6 linoleic acid.
health and its basics: nutrition exercise and morePriyansh Singh
The document discusses the importance of a healthy lifestyle, including diet and exercise. It notes that a balanced diet provides essential nutrients and energy while maintaining overall health, and that regular physical activity improves both physical and mental well-being by reducing disease risks and increasing happiness and energy levels. Additionally, it emphasizes that consistently making healthy choices through diet and exercise can significantly extend one's lifespan.
This document discusses sport nutrition and the dietary guidelines for athletes. It explains that athletes require balanced diets with slightly higher carbohydrate and lower fat intake compared to non-athletes. The document outlines questions about factors affecting athlete diets and differences between athlete and average intake. It provides guidelines for athlete diets including increasing complex carbs and hydration while decreasing fat, salt, and alcohol. Strategies for carbohydrate loading before and replenishing carbs and protein after exercise are also summarized.
La alimentación del deportista debe considerar las necesidades nutritivas individuales en función de factores como la edad, sexo y tipo de actividad. Los carbohidratos son la principal fuente de energía para deportes de resistencia e intensidad, aunque una dieta baja en ellos puede causar cetosis. Las proteínas mejoran la masa muscular pero dietas altas en ellas aportan poca energía, mientras que los lípidos son importantes en ejercicios de baja intensidad al retrasar el consumo de glucógeno. El agua es esencial para la termor
The six classes of nutrients are carbohydrates, fats, proteins, vitamins, minerals, and water. Carbohydrates include sugars and starches, and provide energy. Proteins are made of amino acids and are used to build and repair tissues. Fats provide long-term energy storage and insulation. Fiber is important for digestive health. A diet high in saturated fats can increase risks of obesity, high cholesterol, and heart disease. Maintaining a balanced diet and calorie intake through nutrition and exercise can influence overall health and weight.
The document discusses the benefits of exercise for mental health. Regular physical activity can help reduce anxiety and depression and improve mood and cognitive functioning. Exercise causes chemical changes in the brain that may help protect against mental illness and improve symptoms.
This document summarizes guidelines for sports nutrition and exercise programs. It recommends starting exercise slowly, varying workouts for fun, working out with others, setting specific goals, and rewarding progress. A balanced diet based on dietary guidelines meets increased energy needs from exercise. While supplements provide no added benefit, protein intake of 1.2-1.6 g/kg daily benefits athletes, and some older adults on exercise programs may need more. Carbohydrate loading benefits long-distance activities but not most sports. The Pennington Biomedical Research Center conducts nutrition and obesity research.
This document discusses sports nutrition and factors that influence nutritional requirements for athletes. It explains that sports nutrition aims to improve performance, speed recovery, and increase energy. The type of exercise, such as aerobic vs. anaerobic, along with characteristics like gender can impact nutritional needs. For anaerobic exercise, carbohydrates and protein are important after exercise. Aerobic exercise requires replacing glycogen stores within 30 minutes after exercise. The document provides guidelines for nutrition before, during, and after workouts, emphasizing hydration and eating carbohydrates and protein within two hours after intense exercise.
This document discusses the importance of nutrition for athletic performance and provides guidelines on macronutrient and food group recommendations for athletes. It emphasizes the need for carbohydrates and protein to fuel exercise, build muscle, and aid in recovery. Guidelines are given for carbohydrate and protein intake based on sport type and intensity. The document also provides examples of meal plans and guidelines for nutrition before, during, and after training and competition.
This slide give a complete introduction on how energy plays an important role in sports athletes, types of energy system, how body responds to energy system and Vo2max and its importance.
Sports nutrition is a discipline which applies principles derived not only from nutritional but also biochemical and physiological scientific knowledge for the purpose of promoting optimal performance while remaining healthy.
Sports enthusiasts, sports nutritionists, sports dietitians can be benefited from this presentation. Though sports nutrition is a vast area and discipline, I tried to make it understandable in less time and keeping it simple. Athlete‘s challenging physical training and competition need to adequately fuel their bodies on a daily basis. This fueling process requires a specialized approach.
From type of sports to fitness measurements, need of sportsperson to supplement effects and side effects, ergolytics, ergogenics, limitations of supplement intake and care to be taken while having these supplements, World Anti-Doping Agency(WADA), National Anti- Doping Agency(NADA) everything has been covered in the presentation. People who don't know anything about sports nutrition but want to know in a simple way can find it useful. The points discussed in the ppt are: Introduction
Measurements of Fitness
Various Sport Categories
Specific Nutritional needs of a sportsperson
Supplements: Types, effects and side effects
Ergogenics and ergolytics
Meal Planning: Points to be considered
Pre, during and Post workout meals
Side effects of inappropriate intake
This document provides an overview of sports nutrition, including the basics of food groups, nutrients, guidelines for a balanced diet, and fine-tuning nutrition for different types of training and sports. It discusses the contribution of carbohydrates, fats, and proteins as fuels for exercise, as well as foods high and low in carbohydrates. Recommendations are provided for carbohydrate intake before, during, and after exercise based on sport and training intensity and duration.
Eating for Performance (Nutrition for Runners)kamaaina
Eating for Performance (Nutrition for Runners) was presented at the UCSF RunSafe Clinic in Feb 2012. It shows current nutritional research and data to achieve optimal performance and quick recovery after prolonged exercise, in particular running.
Sports supplements are often unregulated and carry health risks like hormone imbalances, organ damage, and failed drug tests. Whole foods like fruits, vegetables, eggs and soy are safer alternatives that provide essential nutrients to support an active lifestyle and top athletic performance without harmful side effects.
The document discusses the food pyramid and balanced diet, noting that diets should be based on energy needs, food preferences, and nutrient requirements. It outlines the major food groups in the pyramid and provides examples of common foods that fall under each group. The document also discusses nutrient needs changing as one grows, energy needs based on activity levels and body size, and using the food pyramid to develop a balanced menu. Key nutrients are defined along with their functions. A chart is included to match foods with their primary nutrients based on the food pyramid guidelines.
The document discusses diet and nutrition in relation to cardiovascular disease. It outlines several types of heart conditions including coronary heart disease, arteriosclerosis, and myocardial infarction. It then lists risk factors such as alcohol, coffee, obesity, hypertension, diabetes, and smoking. The document discusses cholesterol levels and types, including LDL, VLDL, and HDL cholesterol. It recommends a diet low in fat and cholesterol, especially saturated fat and sugars, to help manage cardiovascular conditions and lower disease risk.
This document discusses weight management and obesity. It begins by explaining why weight is important for health, disease prevention, sports, appearance, and self-esteem. However, finding a balance between foods enjoyed and a desired appearance can be challenging. Many seek answers through dieting but diets often fail due to difficulty complying or regaining weight. Maintaining a healthy weight requires balancing calorie intake with expenditure. Fad diets and supplements are generally not effective long-term solutions for weight control. An individualized lifestyle approach focusing on healthy eating patterns and regular physical activity provides the best chance for sustainable weight management.
Nutritional Needs discusses the components of a balanced diet including food, nutrients, health, calorie intake, and the functions and classification of different foods. It also covers the factors that determine energy needs and recommendations for a balanced diet. Meal planning involves considering nutritional needs, food preferences, budget, and time available to plan healthy, balanced meals for individuals and families. Proper meal planning and budgeting strategies can help ensure nutritional needs are met affordably and efficiently.
Presentation covers the chapter in CBSE curriculum in detail about forms of nutrients and where we can get those.
PPT can be coupled with relevant worksheets from the syllabus.
1. The body stores energy as carbohydrates, proteins, and fats. Carbohydrates and proteins provide 4 Calories of energy per gram, while fats provide 9 Calories of energy per gram.
2. When 180 grams of glucose are converted to CO2 and H2O, 672 Calories of energy are released. Glucose provides 4 Calories of energy per gram.
3. The two fatty acids the body cannot synthesize and must obtain from food are omega-3 alpha-linolenic acid and omega-6 linoleic acid.
health and its basics: nutrition exercise and morePriyansh Singh
The document discusses the importance of a healthy lifestyle, including diet and exercise. It notes that a balanced diet provides essential nutrients and energy while maintaining overall health, and that regular physical activity improves both physical and mental well-being by reducing disease risks and increasing happiness and energy levels. Additionally, it emphasizes that consistently making healthy choices through diet and exercise can significantly extend one's lifespan.
This document discusses sport nutrition and the dietary guidelines for athletes. It explains that athletes require balanced diets with slightly higher carbohydrate and lower fat intake compared to non-athletes. The document outlines questions about factors affecting athlete diets and differences between athlete and average intake. It provides guidelines for athlete diets including increasing complex carbs and hydration while decreasing fat, salt, and alcohol. Strategies for carbohydrate loading before and replenishing carbs and protein after exercise are also summarized.
La alimentación del deportista debe considerar las necesidades nutritivas individuales en función de factores como la edad, sexo y tipo de actividad. Los carbohidratos son la principal fuente de energía para deportes de resistencia e intensidad, aunque una dieta baja en ellos puede causar cetosis. Las proteínas mejoran la masa muscular pero dietas altas en ellas aportan poca energía, mientras que los lípidos son importantes en ejercicios de baja intensidad al retrasar el consumo de glucógeno. El agua es esencial para la termor
The six classes of nutrients are carbohydrates, fats, proteins, vitamins, minerals, and water. Carbohydrates include sugars and starches, and provide energy. Proteins are made of amino acids and are used to build and repair tissues. Fats provide long-term energy storage and insulation. Fiber is important for digestive health. A diet high in saturated fats can increase risks of obesity, high cholesterol, and heart disease. Maintaining a balanced diet and calorie intake through nutrition and exercise can influence overall health and weight.
The document discusses the benefits of exercise for mental health. Regular physical activity can help reduce anxiety and depression and improve mood and cognitive functioning. Exercise causes chemical changes in the brain that may help protect against mental illness and improve symptoms.
This document summarizes guidelines for sports nutrition and exercise programs. It recommends starting exercise slowly, varying workouts for fun, working out with others, setting specific goals, and rewarding progress. A balanced diet based on dietary guidelines meets increased energy needs from exercise. While supplements provide no added benefit, protein intake of 1.2-1.6 g/kg daily benefits athletes, and some older adults on exercise programs may need more. Carbohydrate loading benefits long-distance activities but not most sports. The Pennington Biomedical Research Center conducts nutrition and obesity research.
This document discusses sports nutrition and factors that influence nutritional requirements for athletes. It explains that sports nutrition aims to improve performance, speed recovery, and increase energy. The type of exercise, such as aerobic vs. anaerobic, along with characteristics like gender can impact nutritional needs. For anaerobic exercise, carbohydrates and protein are important after exercise. Aerobic exercise requires replacing glycogen stores within 30 minutes after exercise. The document provides guidelines for nutrition before, during, and after workouts, emphasizing hydration and eating carbohydrates and protein within two hours after intense exercise.
Supplementation in Advance Lifting discusses various performance enhancing supplements and methods. It covers topics like downstream vs upstream doping, the benefits of water vs sports drinks, optimal dosages of creatine and protein, potential benefits of supplements like glucosamine and ribose, and banned substances like ephedrine and anabolic steroids. The document provides an overview of current research on various supplements and cautions that no supplement can replace a healthy lifestyle, proper nutrition and training.
Interval training involves alternating between high-intensity exercise bursts and lower-intensity recovery periods. It is more effective for fat loss and fitness gains than steady-state cardio according to research. High-intensity intervals put more stress on the body, elevating heart rate and breathing more than moderate exercise. This triggers a post-workout "afterburn" where the body continues burning calories for up to 48 hours to replace depleted energy stores. Both short-term and long-term benefits include increased fat burning, improved cardiovascular fitness, and a body that is better at converting calories to muscle instead of storing them as fat.
NDD30503 NUTRITION FOR SPORTS AND EXERCISEwajihahwafa
This document provides information on nutrition for resistance athletes. It discusses that resistance training causes muscle breakdown and repair through catabolism and anabolism. It recommends resistance athletes consume moderate carbohydrate intake before, during and after exercise to fuel workouts and speed recovery. It also recommends resistance athletes consume approximately 1.6-1.7 grams of protein per kilogram of body weight daily, with 20-30 grams of high quality protein after workouts to stimulate muscle protein synthesis and aid recovery. It emphasizes the importance of hydration and carbohydrate intake before and after resistance exercise.
Interval training involves alternating between high intensity exercise bursts and lower intensity recovery periods. It has been shown to burn more calories and fat both during and after a workout compared to steady-state cardio. The afterburn effect causes increased calorie and fat burning for up to 48 hours after interval training. It also improves cardiovascular fitness and metabolic rate more quickly than traditional cardio. Effective interval training uses different ratios of high to low intensity periods tailored to one's fitness level.
The document discusses various topics related to sports science, including sports science as a discipline that studies human movement and performance enhancement, the use of sports science in fitness, injury reduction, and training, as well as sports psychology, nutrition, biological energy pathways, injuries, warm-ups, stretching, plyometrics, strength training, core training, complex training, and periodization in training.
Diet and sports nutrition - sports nutritionSprint College
Sports nutrition focuses on properly hydrating and fueling muscles before, during, and after exercise to optimize performance. The three key principles of sports nutrition are: 1) Staying hydrated to avoid dehydration which causes fatigue, 2) Providing sufficient carbohydrate fuel for muscles to delay fatigue, and 3) Promoting optimal recovery after exercise through rehydration and refueling of carbohydrate and protein stores. Following these principles can help athletes train harder and longer while also enhancing performance.
The document discusses sports nutrition and carbohydrate intake for athletes. It defines sports nutrition and notes that carbohydrates are the primary energy source for athletes. It recommends that athletes consume 5-10 grams of carbohydrates per kilogram of body weight daily to fuel exercise and aid recovery. The timing and type of carbohydrate intake before, during, and after exercise is also important to maximize performance. Proper carbohydrate consumption helps optimize muscle glycogen stores and prevents fatigue during training and competition.
Intermittent Fasting is the new kid on the block in terms of weight loss. But is it just a fad or are the proclaimed benefits backed by science?
http://blackbeltwhitehat.com/mma/nutrition/intermittent-fasting-diet-plan/
Grade 11 learning module on aerobic fitness and muscle-bone conditioningcaasijoey
Produced by Arjay A. Antonio, Carmy R. Bonifacio, Joey E. Caasi, Jacquiline De Jesus, Neil Esteban,Abigail P. Ninonuevo, Karissa C. Eay, and Irish-Kee J. Dela Masa - Master in Physical Education & Sports (MPES) students of Bataan Peninsula State University, Balanga City, Bataan
The document discusses managing weight and physical activity. It provides guidelines on calorie needs based on age and gender. It states that on average Americans consume 4000 calories per day. It also shares obesity statistics in the US for different age groups. It discusses factors that influence desirable weight like body frame, basal metabolic rate, muscle tissue, and activity level. It defines body mass index categories and discusses strategies for weight loss and management through diet and exercise. It provides guidelines for physical activity in adolescents and defines aspects of physical fitness like muscular strength, endurance, cardiovascular endurance, flexibility and body composition.
Exercise Scientist and S & C coach Jon Denoris presents a research round up and workshop on Ivy & Portman's "Nutrient Timing" concept. Presented on behalf of Kinetica Sports.
This document discusses physical fitness, nutrition, and dietary supplements. It covers the five components of physical fitness, muscle hypertrophy, genetic impacts on hypertrophy, effective strength training techniques including variety, and concepts of weight management for athletes. It also discusses nutrition considerations including daily calorie requirements, macronutrient breakdown, phenotypes, hormones, fat-soluble vitamins, food supplements, why athletes use supplements, common anabolic and fat burning supplements, pre-workout meal timing and examples of good pre-workout meals.
Role of anaerobic and anaerobic metabolism in exercise.Arbia Bareed
Exercise enhances physical fitness and health through strengthening muscles and cardiovascular system. There are two main types of metabolism during exercise - aerobic and anaerobic. Aerobic exercise uses oxygen to breakdown fuels slowly for sustained activity like running and swimming. Anaerobic exercise relies on fast glycolysis, producing lactic acid for high intensity activities under 2 minutes. Both have benefits like reduced disease risk but different muscle adaptations for endurance versus strength/power.
1) Endurance athletes require both aerobic and anaerobic endurance. Aerobic endurance relies on oxygen to fuel long duration, moderate intensity activities. Anaerobic endurance fuels short, high intensity bursts through glycogen breakdown.
2) Proper nutrition is essential for endurance athletes to fuel training sessions, support recovery, and meet energy demands. Timing carbohydrate intake before and during workouts helps maintain blood sugar and fuel working muscles.
3) Maintaining proper hydration is also critical, as endurance athletes can sweat out up to 4 pounds of water per hour during exercise. Even mild dehydration increases heart rate and hinders performance.
This chapter discusses the benefits of physical activity and nutrition for health. It outlines that physical activity increases fitness, reduces risks for chronic diseases, and many Americans are inactive. It recommends assessing fitness levels, setting goals, and engaging in consistent and varied physical activity, including warmups and cooldowns. The chapter also explains that carbohydrates, fats, and proteins provide energy for physical activity and outlines dietary recommendations for active individuals, including adequate hydration and nutrients. Finally, it discusses ergogenic aids that are purported to enhance performance but notes concerns about anabolic steroids and stimulants.
This document discusses physical fitness and its components. It defines physical fitness as the ability to perform physical tasks and lists the main health-related components as cardiovascular endurance, body composition, flexibility, muscular endurance, and muscular strength. It also discusses skill-related components and principles of exercise prescription, including frequency, intensity, time, and type. The document provides guidelines for exercise and lists benefits such as improved mood, reduced disease risk, increased strength and endurance, strengthened bones and metabolism. Maintaining fitness is presented as a personal responsibility.
The document discusses nutrition and fuel sources for physical activity. It explains that the main fuels used are glucose, fatty acids, and sometimes amino acids, depending on the intensity and duration of activity. Glucose is stored as glycogen and is the primary fuel for intense, anaerobic activity, being depleted more quickly, while fatty acids and glucose are used for moderate, aerobic activity. Strategies for athletes include carbohydrate loading before events and consuming carbohydrates after to replenish glycogen stores. Highly trained athletes can perform at a higher intensity for longer by using fat and glycogen more efficiently. Protein needs are higher for athletes but depend on the sport and training intensity. Hydration and electrolyte replacement are
Vitamin D is produced in the skin upon exposure to sunlight and plays an important role in bone health and cellular functions throughout the body. It is hydroxylated in the liver to 25-hydroxyvitamin D and then in the kidneys to its active form, 1,25-dihydroxyvitamin D. Deficiency is linked to increased risk of various chronic diseases. Vitamin D receptors exist in most cells and 1,25-dihydroxyvitamin D has wide-ranging effects, including roles in immune function, cell growth regulation, and reduction of inflammation. Adequate vitamin D levels may protect against cancer, cardiovascular disease, diabetes, and autoimmune conditions like multiple sclerosis.
This document discusses gluten free eating and its benefits. It states that individuals with celiac disease or gluten sensitivity cannot eat foods containing gluten, which is found in wheat, barley, and rye. It provides lists of hidden sources of gluten and acceptable gluten-free grains and starches. The document recommends eating gluten-free only if medically necessary, as it can be expensive and risk nutrient deficiencies. Whole grains are promoted as heart-healthy due to fiber, vitamins, and minerals that may reduce risks for chronic diseases.
Coconut oil has various health benefits. It contains antioxidants and antimicrobial fatty acids. While high in saturated fat, studies show coconut oil may not increase heart disease risk like other saturated fats due to its unique fatty acid composition. Coconut oil is solid at room temperature and can be used for cooking or baking, where it adds flavor and has a higher burning point than other oils. The fatty acids in coconut oil are metabolized differently than other fats and may provide benefits for conditions like malabsorption.
This document summarizes the health effects of coconut oil by comparing its fatty acid composition to other oils like corn oil. It finds that while coconut oil has more saturated fat than corn oil, its medium-chain fatty acids may provide benefits like supporting immune function and reducing abdominal fat. However, it cautions that coconut oil should not completely replace unsaturated vegetable oils which provide essential fatty acids and are generally healthier. Overall, the document concludes coconut oil can be consumed in moderation as part of a balanced diet for its possible health benefits and flavor in cooking.
Resveratrol is a compound found in various plants and foods like grapes, blueberries, and red wine. It has many health benefits such as being an antioxidant that reduces oxidative damage, inhibiting cancer development at various stages, reducing inflammation, and helping to regulate blood glucose and lipid levels. Resveratrol protects cells and tissues from damage by reducing free radicals, preventing platelet aggregation, inhibiting cancer-promoting enzymes, and modulating inflammatory pathways. These properties may help prevent chronic diseases like heart disease, diabetes, and neurodegenerative conditions.
The document discusses the health benefits of blueberries. It states that blueberries contain phytochemicals called anthocyanins that act as antioxidants and may reduce the risk of chronic diseases like cancer and heart disease. Regular consumption of blueberries may improve brain, vision and heart health, and reduce the risk of conditions like diabetes and Alzheimer's disease. The document concludes that blueberries are a superfood due to the various health benefits provided by their phytochemical content.
This document provides an overview of research on flavonoids found in cocoa and chocolate. It summarizes that cocoa and chocolate are high in flavonoids like catechins and epicatechins which have been linked to health benefits. Studies show these flavonoids can improve blood vessel function, lower blood pressure, and reduce risk factors for cardiovascular disease by reducing oxidation of LDL cholesterol and inhibiting platelet aggregation. However, the amount of flavonoids varies depending on cocoa processing and the type of chocolate. More research is still needed on the long term effects of cocoa flavonoids in humans.
This document provides information about blueberries, including:
- Blueberries have many health benefits and antioxidant compounds that may delay chronic diseases.
- They are related to cranberries, bilberries, and cowberries, and are cultivated and picked wild.
- Blueberries have the highest concentration of antioxidants and may reduce cancer and heart disease risk by inhibiting tumor growth and reducing risk factors.
The document discusses the DASH diet plan for reducing hypertension. It provides information on hypertension prevalence, blood pressure goals, and how high blood pressure affects the body. The DASH diet is highlighted as an effective non-pharmacological approach to treating hypertension through its focus on fruits, vegetables, whole grains, and low-fat dairy while limiting sodium, red meat, and sugar. Weight loss through diet and exercise is also emphasized as important for reducing hypertension risk factors like obesity.
Nutrient sensing and metabolic disturbanceshelix1661
This document summarizes potential causes of metabolic syndrome and insulin resistance, including ectopic fat accumulation, impaired fat oxidation, defects in mitochondrial function, and impaired lipid metabolism. It also discusses adipose tissue as an endocrine organ and the roles of adipocytokines like adiponectin and resistin. Finally, it examines nutrient sensing pathways such as AMPK that regulate cellular energy levels and metabolism.
Gestational diabetes occurs in approximately 5% of pregnancies and results in high blood sugar levels during pregnancy. It develops when the placenta produces hormones that prevent the mother's cells from properly using insulin. To manage gestational diabetes, patients must monitor their blood sugar levels, follow a healthy diet with balanced carbohydrate intake, engage in moderate physical activity, and potentially take insulin or other medications. Maintaining blood sugar control is important for the health of both the mother and baby.
This document discusses several studies related to gestational diabetes and macrosomia. The first study found that maternal BMI had a greater influence on the development of large for gestational age (LGA) babies than glucose control. A second study identified that maternal BMI and LGA in a previous pregnancy most influenced fetal growth in the late second and early third trimesters, while maternal glycemia predominantly impacted growth later in the third trimester. A third study examined the degree of glucose control needed in women with type 1 diabetes to achieve normal fetal growth and neonatal proportions.
This document discusses common complications that can arise from diabetes, including heart disease, kidney disease, eye complications, nerve damage, foot complications, skin complications, and depression. It provides details on each complication, such as how diabetes increases the risks of heart attack, stroke, and kidney failure. It emphasizes the importance of controlling blood sugar, blood pressure, and cholesterol to reduce health risks.
This document discusses obesity in teens and children. It finds that Mexican-American and non-Hispanic black youth have higher rates of overweight than white youth. Adolescents and older adults are more likely to be overweight than younger groups. Obesity results from long-term energy imbalance where calories consumed exceed calories used. Having two overweight parents significantly increases a child's risk of becoming overweight themselves. Measuring tricep skinfold thickness from ages 3 to 17 showed children of two obese parents were three times as fat as children of two lean parents by age 17.
This document provides an overview of childhood obesity including prevalence, risks, environmental and genetic factors, critical periods of development, diet, physical activity, and recommendations for prevention. Some key points:
- Rates of childhood obesity in the US have increased 2-3 fold over the last 25 years. Approximately 18.8% of US children ages 6-11 are overweight.
- Risk factors for childhood obesity include family history, low income, lack of physical activity, excess calorie intake, excessive screen time, and lack of breastfeeding.
- Critical periods for the development of obesity are gestation, ages 5-6, and adolescence. Early life nutrition and growth patterns can impact future health.
This document discusses lycopene, a carotenoid pigment found in tomatoes and other red fruits and vegetables. It provides lycopene's sources, history of research on it, levels of intake in different populations, content in various foods, biological activities including antioxidant effects, and potential health benefits related to reducing risks of certain cancers and cardiovascular disease. The Pennington Nutrition Series publishes research from the Pennington Biomedical Research Center on nutrition, chronic disease prevention, and healthy aging.
Grilling vegetables and fruits instead of red meats can reduce the risk of chronic diseases. When vegetables are grilled, they do not form cancer-causing compounds like meats do. Colorful vegetables like corn, zucchini, and bell peppers as well as fruits make for healthy grilling options. To prevent the formation of cancer-causing PAHs and HCAs when grilling meats, one should use techniques like pre-cooking meats, avoiding excess fat and charring, frequent flipping, and marinating meats in herbs and spices.
This document summarizes potential health benefits of green tea. It discusses how green tea contains polyphenols, particularly catechins like EGCG, that may provide benefits. Some potential benefits highlighted include reduced risk of cardiovascular disease, obesity, diabetes, certain cancers, and neurodegenerative diseases. The document also discusses how green tea's antioxidants may protect cells from damage and help prevent chronic diseases associated with aging.
Genetic considerations in obesity developmenthelix1661
The document summarizes genetic research on human obesity from the Pennington Biomedical Research Center. It details that over 600 genes have been associated with obesity. Specific genetic disorders are described that can cause obesity like Cushing's syndrome. Mouse models are used to study obesity genes and their role in food intake and metabolism. Genome-wide studies have linked obesity phenotypes to particular chromosomes. The research aims to identify gene combinations and mutations that influence obesity risk and how they interact with environment.
This document outlines a lesson plan on dietary fat for high school students. It covers key concepts about fat including what fat is, the functions of dietary fat, different types of fat like saturated, unsaturated and trans fats, and how fats affect health. The lesson defines terms like cholesterol and lipoproteins and discusses the importance of reducing unhealthy fats and increasing healthy fats. It provides information on fat content of different foods and evaluating fat on nutrition labels. The plan includes slides, activities and handouts to teach students about fats and their impact on health.
Nano-gold for Cancer Therapy chemistry investigatory projectSIVAVINAYAKPK
chemistry investigatory project
The development of nanogold-based cancer therapy could revolutionize oncology by providing a more targeted, less invasive treatment option. This project contributes to the growing body of research aimed at harnessing nanotechnology for medical applications, paving the way for future clinical trials and potential commercial applications.
Cancer remains one of the leading causes of death worldwide, prompting the need for innovative treatment methods. Nanotechnology offers promising new approaches, including the use of gold nanoparticles (nanogold) for targeted cancer therapy. Nanogold particles possess unique physical and chemical properties that make them suitable for drug delivery, imaging, and photothermal therapy.
These lecture slides, by Dr Sidra Arshad, offer a simplified look into the mechanisms involved in the regulation of respiration:
Learning objectives:
1. Describe the organisation of respiratory center
2. Describe the nervous control of inspiration and respiratory rhythm
3. Describe the functions of the dorsal and respiratory groups of neurons
4. Describe the influences of the Pneumotaxic and Apneustic centers
5. Explain the role of Hering-Breur inflation reflex in regulation of inspiration
6. Explain the role of central chemoreceptors in regulation of respiration
7. Explain the role of peripheral chemoreceptors in regulation of respiration
8. Explain the regulation of respiration during exercise
9. Integrate the respiratory regulatory mechanisms
10. Describe the Cheyne-Stokes breathing
Study Resources:
1. Chapter 42, Guyton and Hall Textbook of Medical Physiology, 14th edition
2. Chapter 36, Ganong’s Review of Medical Physiology, 26th edition
3. Chapter 13, Human Physiology by Lauralee Sherwood, 9th edition
low birth weight presentation. Low birth weight (LBW) infant is defined as the one whose birth weight is less than 2500g irrespective of their gestational age. Premature birth and low birth weight(LBW) is still a serious problem in newborn. Causing high morbidity and mortality rate worldwide. The nursing care provide to low birth weight babies is crucial in promoting their overall health and development. Through careful assessment, diagnosis,, planning, and evaluation plays a vital role in ensuring these vulnerable infants receive the specialize care they need. In India every third of the infant weight less than 2500g.
Birth period, socioeconomical status, nutritional and intrauterine environment are the factors influencing low birth weight
Test bank for karp s cell and molecular biology 9th edition by gerald karp.pdfrightmanforbloodline
Test bank for karp s cell and molecular biology 9th edition by gerald karp.pdf
Test bank for karp s cell and molecular biology 9th edition by gerald karp.pdf
Test bank for karp s cell and molecular biology 9th edition by gerald karp.pdf
Computer in pharmaceutical research and development-Mpharm(Pharmaceutics)MuskanShingari
Statistics- Statistics is the science of collecting, organizing, presenting, analyzing and interpreting numerical data to assist in making more effective decisions.
A statistics is a measure which is used to estimate the population parameter
Parameters-It is used to describe the properties of an entire population.
Examples-Measures of central tendency Dispersion, Variance, Standard Deviation (SD), Absolute Error, Mean Absolute Error (MAE), Eigen Value
2. In this lesson, we will cover:
Types of Exercise
The Benefits of Exercise
Energy sources
Carbohydrate loading
Fluid Needs During Exercise
Physical Inactivity in the U.S.
Physical Activity Recommendations
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3. To Clarify Some Terms...
Physical Activity
Exercise
Physical Fitness
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4. Types of Exercise
Aerobic or Anaerobic?
Aerobic Anaerobic
Requires oxygen. Anaerobic means
Aerobic simply 'without air'.
means 'with air'.
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5. Types of Exercise
Aerobic or Anaerobic?
Aerobic Anaerobic
Brisk walking Bowling
Dancing Racquetball
Jogging Tennis
Bicycling Sprinting
Skating Hiking
Swimming Weightlifting
Treadmill, bike, elliptical machine Curl-ups
Roller skating Push ups
Rowing Sit ups
Racket sports Pennington Biomedical Research circles
Arm
Center
6. The Benefits of Aerobic Exercise
Aerobic exercise can:
Reduce health risks
Help you manage chronic conditions
Keep excess pounds at bay
Ward off viral illnesses
Keep your arteries clear
Strengthen your heart
Boost your mood
Increase your stamina
Help you stay active and independent as you get older
Pennington Biomedical Research
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7. The Benefits of Anaerobic Exercise
Anaerobic exercise can:
Increase muscle tone
Keep excess pounds at bay
Boost your mood
Increase your stamina
Help you stay active and independent as you get older
Improve balance
Increase strength and endurance
Pennington Biomedical Research
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9. Energy sources
Phosphagens – immediate energy pool, first 10-
15 seconds
Anaerobic/Aerobic Glycolysis – carbohydrate
breakdown, quick source of energy
Oxidative phosphorylation – fat breakdown,
energy for endurance sports
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10. Energy sources
Phosphagens
The first burst of energy: phosphagens
Adenosine tri-phosphate (ATP) and
phosphocreatine (PC)
These are reserves of high energy phosphates
Phosphagens provide the first 15 to 30 seconds
of energy
Pennington Biomedical Research
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11. Energy sources
Carbohydrate
With sustained demand glycogen kicks in
Glycogen is a stored carbohydrate
in the muscle (about 1500KC), and
in the liver (about 400KC) and
in the blood as glucose (about 80KC).
Glycogen can be burned in the muscle in two ways:
aerobically or
anaerobically
Burning glycogen/glucose anaerobically produces lactic acid.
Soreness
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12. Energy sources
Carbohydrate
Stored glycogen - mobilized in ~ 10 - 20 seconds.
Highly trained sprinters can produce twice the energy from
stores compared to an untrained person.
Muscle and liver store glucose for the brain.
“Hit the wall” means that all body carbohydrate/glycogen has
been used up.
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13. Energy sources
Fat
Fat burning is always aerobic.
During sustained exercise fat is mobilized from
the adipose tissues. Takes ~ 20 minutes.
A well trained marathoner can burn fat twice the
rate of an untrained individual.
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15. Energy Sources: Fuel use
Source/System When in Use Examples of an
Exercise
Phosphagens Immediate source of energy Short bursts of activity
(anaerobic)
Carbohydrate High-intensity exercise, especially lasting 30 200-yard (20 meter)
(anaerobic) seconds to 2 minutes sprint
Carbohydrate Exercise lasting 2 minutes to 4-5 hours. Basketball, swimming,
(aerobic) The higher the intensity, the greater the use. jogging
Fat Exercise lasting more than a few minutes. Long-distance running,
(aerobic) Greater amounts are used at lower exercise long-distance cycling.
intensities when the body is more efficiently Much of the fuel used
using oxygen. in a brisk walk is fat.
Protein Low quantity during all exercise. Moderate Long-distance running
(aerobic) quantity in endurance exercises when
carbohydrate fuel is lacking.
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16. Endurance Athletes
How can performance be improved?
Training helps improve the muscles’ use of
glycogen. With training, glycogen stores
become larger.
Trained muscles become more tolerant of lactic
acid.
As training proceeds, the lungs are able to carry
oxygen more efficiently. The whole
cardiovascular system improves with aerobic
exercise and becomes more efficient.
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17. Carbohydrate and endurance
Muscles normally store only small amounts of glycogen.
Continuous exercise might deplete muscle glycogen.
In turn, stamina and performance may suffer. This can be
an issue during activities such as long-distance running,
swimming, cycling, soccer, and triathlons.
Mayo Clinic, 2007
Pennington Biomedical Research Center
18. Carbohydrate Loading
Storing extra energy for greater endurance
Traditionally, carbohydrate loading is done in two steps the week
before a high-endurance activity:
Step 1. Deplete: About a week before the event, reduce
carbohydrate intake to about 40 percent to 50 percent of total
calories. Increase protein and fat intake to compensate for the
decrease in carbohydrates. Continue training at normal level.
Step 2. Replete: Three to four days before the event, increase
carbohydrate intake to 60 percent to 70 percent of daily calories
— or about 4 to 4.5 grams of carbohydrates per pound of body
weight. Also scale back training to avoid depleting glycogen
stores. Rest completely for a day or two before the event.
Mayo Clinic, 2007 Pennington Biomedical Research
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19. Carbohydrate Loading
Storing extra energy for greater endurance
With carbohydrate loading, there is still a need to replenish
carbohydrates during the event to maintain blood sugar levels —
especially if the event lasts more than 60 minutes.
Meet your goals
Carbohydrate loading may be an effective way to get that extra
edge you need to compete. If you're uncertain about your specific
carbohydrate needs, consult your doctor or a registered dietitian.
Mayo Clinic, 2007 Pennington Biomedical Research
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20. Carbohydrate Loading
Consider possible drawbacks
Carbohydrate loading isn't right for every endurance athlete. Side
effects may include:
Weight gain. Expect to gain 2 to 4 pounds during the week
you're carbohydrate loading. Much of this weight is extra water.
Digestive discomfort. You may need to avoid or limit some
high-fiber foods one or two days before your event.
Blood sugar changes. Carbohydrate loading can affect your
blood sugar levels. It's a good idea to consult your doctor or a
registered dietitian before you start carbohydrate loading,
especially if you have diabetes.
Mayo Clinic, 2007 Pennington Biomedical Research
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21. How much protein does an
athlete need?
Engaging in endurance exercise can result in
breakdown of body proteins.
endurance athletes need up to 50% more protein than
sedentary adults.
To find out how much you need, multiply your weight in
pounds by 0.6 to calculate the number of grams of
protein you should consume per day.
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22. Vitamins/Minerals
Can athletes meet their needs for vitamins and minerals?
There may be a need for extra iron, magnesium, vitamin C, and
vitamin E by endurance athletes. However, these can easily be
obtained from a standard over the counter vitamin and mineral
supplements.
Do they need any special supplements?
Normal nutrient needs can be met by eating a healthy diet.
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23. The Critical Need for Fluids
The consumption of adequate amounts of fluids may be the
most critical aspect to sports nutrition.
There is a rapid loss in performance due to water loss.
Learn to recognize the symptoms of dehydration.
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24. The Symptoms of Dehydration
Symptoms of dehydration include:
Headache
Dizziness
Nausea
Dry Skin Dehydration can also cause
Shivering increases in body
Confusion temperature and heart rate.
Athletes need to be particularly cautious when exercising in hot, humid weather.
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25. Avoiding dehydration
Weigh before and after a training
event to find out how much your
body loses water during an
extended training session.
1 kg weight loss = 1 liter of water
Follow a regimen to replace
fluids.
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26. Tips to Stay Hydrated
You should consume:
2 hours before 3 cups of water
To avoid dehydration, the event... (750 ml)
athletes should consume
water before, during,
before during 10-15 minutes 1-2 cups of water
and after an event. before the (250-500 ml)
event...
At 10-15 minute ½ -1 cup of water
intervals during (125- 250 ml)
the event...
After the event... 2 cups of water (500
ml) for every pound of
body weight lost
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27. What Types of Beverages and When?
Beverage 15 to 30 Minutes During Event After Event Reason
Before Event
Water Yes Yes Yes Best fluid for your system;
(cool to regulates body temperature
cold)
Special Maybe Maybe Yes Depends on content; may be
sports high in sugar, which slows
drinks fluids in emptying from the
stomach; salt content may be
too high
Carbonated No No Yes Carbonation may cause
soft drinks problems during an event and
sugar may prevent fluids from
emptying in the stomach
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28. What Types of Beverages and When?
Beverage 15 to 30 Minutes During Event After Event Reason
Before Event
Fruit juices No No Yes Sugar content is high; can be used
to replace carbohydrates after an
event
Coffee/tea No No No Caffeine is a diuretic and
increases urination; increases
heart rate
Milk No No No High protein content delays
digestion
Alcohol No No No Undesirable, does not help
performance, dehydrates cells
and decreases muscle efficiency
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29. As an Athlete
Time Your Eating Correctly
1. Eat a full breakfast
2. Time your meals, 3-4 hours before an
exercise session
3. Eat snacks during long training sessions
4. Don’t skip meals
5. Eat after your workout
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30. Energy Needs of an Athlete
An athlete burns more calories than a non-athlete.
Therefore, he or she needs to consume more calories to
maintain their body size.
But how many calories will he or she need?
Calculate needs: Use Harris Benedict Formula
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31. Harris Benedict Formula
Calculate your BMR (basal metabolic rate):
Women: BMR = 655 + (4.35 x weight in pounds) + (4.7 x height in inches) - (4.7 x
age in years)
Men: BMR = 66 + (6.23 x weight in pounds) + (12.7 x height in inches) - (6.8 x age
in years)
Multiply your BMR by the appropriate activity factor, as follows:
Sedentary (little or no exercise): BMR x 1.2
Lightly active (light exercise/sports 1-3 days/week): BMR x 1.375
Moderately active (moderate exercise/sports 3-5 days/week): BMR x 1.55
Very active (hard exercise/sports 6-7 days a week): BMR x 1.725
Extra active (very hard exercise/sports & physical job or 2x training): BMR x 1.9
Calculate your BMR and the approximate
number of calories you need each day!
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32. An Athlete’s Diet
What about the Macronutrient Content?
Approximately 50 to 60% of calories from carbohydrates
No more than 30% of calories from fat
Approximately 10 to15% of calories from protein
Can you find out how many grams of protein you need?
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33. What if you are not an athlete?
Do you need to be active?
34. Physical Activity Recommendations
The latest physical activity recommendations
from CDC and American College of Sports
Medicine:
Accumulate at least 60 minutes of moderate activity
on most, if not all, days of the week
Can involve more than one type of activity
Combine lifestyle activities to accumulate the recommended
amount of physical activity.
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35. Physical Inactivity
National health concern in the U.S.
Major reason that many people lack physical fitness
Overweight is on the rise.
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36. Physical Inactivity vs. Physical Activity
Physical Inactivity Being Physically Active
Loss of muscle Improved muscle tone,
Promotes obesity strength, and endurance
Reduced functional ability Better balance
Low physical fitness and Sleep better
increased chronic disease risk Reduced likelihood of
overweight or obesity
Fact: 37.2% of high school students spend
three or more hours a day watching TV.
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37. Everyone benefits from physical activity
Here are some things you need to know:
1) Improves self image
2) Reduces depression
3) Improves over all well being
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38. How do I Stick with my Exercise Program?
Choose something that you like to do
Get a partner
Vary your routine
Choose a comfortable time of day
Don’t get discouraged
Forget “no pain, no gain”
Make exercise fun
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39. Intensity of Exercise
Intensity of exercise reflects oxygen use & the calories you burn
Moderate-intensity is best in producing results.
Telltale signs of moderate-intensity exercise:
• You’re breathing faster
• You’re developing a light sweat
• You’re feeling some strain on your muscles
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40. Making Exercise a Habit
Tips for Success
Choose activities that are fun, not exhausting.
Wear comfortable footwear and clothing that is appropriate.
Find a convenient time and place to do activities.
Use music to keep you entertained.
Surround yourself with supportive people.
Don’t overdo it.
Keep a record of your activities.
Pennington Biomedical Research Center
42. The Pennington Biomedical Research Center is a
world-renowned nutrition research center.
Mission:
To promote healthier lives through research and education in nutrition and preventive medicine.
The Pennington Center has several research areas, including:
Clinical Obesity Research
Experimental Obesity
Functional Foods
Health and Performance Enhancement
Nutrition and Chronic Diseases
Nutrition and the Brain
Dementia, Alzheimer’s and healthy aging
Diet, exercise, weight loss and weight loss maintenance
The research fostered in these areas can have a profound impact on healthy living and on the prevention of common
chronic diseases, such as heart disease, cancer, diabetes, hypertension and osteoporosis.
The Division of Education provides education and information to the scientific community and the public about research
findings, training programs and research areas, and coordinates educational events for the public on various health
issues.
We invite people of all ages and backgrounds to participate in the exciting research studies being conducted at the
Pennington Center in Baton Rouge, Louisiana. If you would like to take part, visit the clinical trials web page at
www.pbrc.edu or call (225) 763-3000.
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43. References
The Mayo Clinic. http://www.mayoclinic.com/
Brown, Judith. Nutrition Now, 4th Edition,
Thompson and Wadsworth, 2005.
West, Dorothy. Nutrition Food and Fitness. The
Goodheart Wilcox Company, 2006.
American College of Sports Medicine
Myplate.gov
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Editor's Notes
Physical activity is any kind of body movement. Any form of exercise or movement. Physical activity may include planned activity such as walking, running, basketball, or other sports. Physical activity may also include other daily activities such as household chores, yard work, walking the dog, etc. Exercise is a planned activity for a length of time. The activity of exerting your muscles in various ways to keep fit. Usually it includes aerobic and strength training aspects. Physical fitness: a measure of functional ability in an individual. Physical fitness is a set of attributes a person has in regards to a person's ability to perform physical activities that require aerobic fitness, endurance, strength, or flexibility and is determined by a combination of regular activity and genetically inherited ability. Clarifying Some Terms... Physical activity is defined as “ any bodily movement produced by skeletal muscles that results in an expenditure or usage of energy .” Physical activity may include planned activity such as walking, running, basketball, or other sports. Physical activity may also include other daily activities such as household chores, yard work, walking the dog, etc Exercise is defined as a subset of physical activity that is planned, structured, repetitive, and purposeful . The activity of exerting your muscles in various ways to keep fit. Usually it includes aerobic and strength training aspects. Examples of exercise could include: jogging around the LSU lakes 5 afternoons a week, doing a set routine of weight-lifting at the gym three days a week, or using your elliptical machine at home for 30 minutes a day on 4 days out of the week. It’s easy now to see the difference, right? So, what now is physical fitness ? Physical fitness is defined as a measure of one’s ability to perform physical activities that require endurance, strength or flexibility. Physical fitness is a set of attributes a person has in regards to a person's ability to perform physical activities that require aerobic fitness, endurance, strength, or flexibility and is determined by a combination of regular activity and genetically inherited ability. With time and patience, active individuals increasingly get more and more fit. Of course views on what “physically fit” looks like differ from one person to the next. But, one thing is certain, and that is that everyone can benefit from physical activity in some way and that being physically activity is a must!
Say: Any activity which strengthens the heart generally will provide the most health benefit. Because the heart is a muscle, it, too, can be made stronger with regular physical activity or exercise. There are two types of exercise: aerobic and anaerobic. Aerobic activities use the arm and leg muscles and give the heart (and lungs) a continuous workout. Aerobic activities require oxygen. Aerobic simply means 'with air'. When an exercise or activity is described as aerobic, it means the conditions allow your body to replenish the needed oxygen (air) to the muscles being exercised. Anaerobic activities build and tone muscles but are not as beneficial to the heart and lungs as aerobic activities. Anaerobic means 'without air'. When we say an exercise is anaerobic, it means the exercise is so strenuous it uses oxygen faster than your body can replenish it. Here are some examples of activities which fall under each category. Aerobic activities include: brisk walking, dancing, jogging, bicycling, skating, swimming, snow shoveling, lawn mowing, leaf raking, and vacuuming, for example. Anaerobic activities include: baseball, sprinting, tennis, weightlifting, leg lifts, arm circles, curl-ups, dusting, doing laundry, and washing windows. By a show of hands, I’d like to see who believes that they do more aerobic activities in the week. Do: Encourage students to participate. Note about how many students raise their hands. Say: Now, by a show of hands, I’d like to see who believes that they do more anaerobic activities in a given week. Do: Encourage students to participate. Not how many students raise their hands.
Forms of Aerobic Exercises The key to successful weight control and improved overall health is making physical activity a part of your daily routine. Any type of physical activity you choose to do--strenuous activities such as running or aerobic dancing or moderate-intensity activities such as walking or household work--will increase the number of calories your body uses. It's easier than one thinks to perform numerous aerobic activities throughout the day. Examples of mild to moderate aerobic activities: Take a short walk around the block Rake leaves Play actively with the kids Walk up the stairs instead of taking the elevator Mow the lawn Take an activity break--get up and stretch or walk around Park your car a little farther away from your destination Examples of higher intensity aerobic activities: Brisk walking Jogging Bicycling Swimming Aerobic dancing Racket sports Rowing Ice or roller-skating Cross-country or downhill skiing Using aerobic equipment (i.e., treadmill, Anaerobic Exercise: Anaerobic exercise is any exercise that is very strenuous, lifting heavy weights, being the most popular. Other anaerobic exercises include sprinting, climbing, long jump, push-ups, pull-ups, sit-ups, leg lifts, squat thrusts, etc. Anaerobic Exercise Equipment: There are many types of anaerobic exercise equipment on the market at all price ranges. Some examples of exercise equipment are dumb bells, free weights, home gyms, Bow Flex, thigh and abdominal workout equipment. If you're on a really tight budget, you can buy bungee cords or medical tubing and make your own anaerobic exercise equipment. Anaerobic Activity: Almost all labor activity is anaerobic, including landscaping, carpentry, concrete work, plumbing, electrical, roofing, floor covering, loading trucks, etc. Some recreational activities are also anaerobic, including gardening, steep hiking/climbing, some downhill skiing and snowboarding, bowling, archery, etc.
The Benefits if Aerobic Exercise Say: We’ll now turn back to the type of activity which provides the most health benefits – aerobic activities. It is important to know that regardless of your age, weight, or athletic ability, aerobic exercise is good for you. Your body only gets stronger and more efficient as it adapts to regular aerobic exercise. Consider some of the benefits of engaging in regular aerobic activities. 1. Aerobic exercise can help to reduce health risks, such as obesity, heart disease, high blood pressure, type 2 diabetes, stroke, and certain types of cancer. From engaging in weight-bearing aerobic activities such as walking, you can also reduce your risk for developing osteoporosis. 2. Aerobic exercise can also help individuals to manage chronic conditions that they may already have. Examples include: lowering high blood pressure, controlling blood sugar levels in individuals with diabetes, and relieving chronic muscle pain through exercise. Regular aerobic exercise can also prevent subsequent attacks in individuals who have previously had a heart attack. 3. Aerobic exercise can keep excess pounds at bay, particularly when it is combined with a healthy diet. Remember the energy balance equation? Eating fewer calories or burning more calories through exercise creates an energy deficit, which over time, results in weight loss. When you combine calories burned from exercise with fewer calories consumed from eating a healthy diet (versus the typical American diet that many of us eat), you will likely achieve your ideal weight or maintain your current weight much easier. 4. Regular aerobic exercise also helps to ward off viral illnesses. This is because it activates your immune system, leaving you less susceptible to minor viral illnesses, like colds and the flu. 5. Aerobic exercise is also important in that it helps to keep your arteries clear. How does it do that? The answer involves two types of cholesterol, both of which we have previously discussed. By increasing the concentration of high-density lipoprotein (HDL, or “good”) cholesterol and decreasing the amount of low-density lipoprotein (LDL, or “bad”) cholesterol in our blood through aerobic activities, the result is less buildup of plaques in the arteries. Even though heart attack and stroke are rare in young people, there is evidence linking the onset of heart disease to childhood. So, why not start protecting yourself now, through aerobic exercise? 6. As we’ve already said, aerobic exercise strengthens the heart, and a stronger heart is much more efficient. This, in turn, improves blood flow to all parts of the body. So, we would expect a person who is more physically fit to have a lower heart rate when doing the same exercise as a person who is less physically fit, correct? We would expect a higher heart rate in a person who is jogging as opposed to a person who is walking, correct? 7. Aerobic exercise can also help to boost your mood. Ever heard of the phrase “walk it off?” This is a phrase that is often told to someone who is upset or angry about something. Aerobic exercise has been shown to ease depression and reduce the tension associated with anxiety. 8. Aerobic exercise will also increase your stamina. True, in the short-term when you are just starting out, you may feel tired. Over the long-term, you’ll enjoy increased stamina and reduced fatigue. It definitely gets easier with time. It’ll pay off! 9. Lastly- aerobic exercise helps you to stay active and independent as you get older. It not only keeps your muscles strong, allowing for you to maintain mobility as you get older, but it also keeps your mind sharp. Researchers say that as little as 30 minutes of aerobic exercise three times per week can reduce cognitive (brain functional capacity) decline in older adults. So, go for a short walk with your grandma if she is healthy and able to. It’s a great way to catch up and beneficial for the both of you
The Benefits of Anaerobic Exercise Anaerobic exercise can: Increase muscle tone. Anaerobic activities tend to strain muscles and therefore increase muscle strength. Keep excess pounds at bay. Since anaerobic activities increase muscle mass, muscle tissue is an active tissue that uses more energy than fat tissue. Boost your mood. Physical activity releases endorphins which can improve mood. Increase your stamina. With increased muscle mass there is an improvement in stamina due to larger glycogen stores. Help you stay active and independent as you get older. With increased muscle mass, there is an improvement in strength and balance which can improve independence and activity level. Improve balance. Increased muscle mass helps improve balance. Increase strength and endurance. Increased muscle mass improves strength.
Let’s talk about the different energy sources in our body.
Phosphagens – immediate energy pool in the body. These are energy molecules that are used immediately when activity begins, in the first 10-15 seconds Anaerobic/Aerobic Glycolysis – This is carbohydrate breakdown, quick source of energy. Energy is available within 20 seconds of the beginning of activity. Oxidative phosphorylation – fat breakdown is the slowest source of energy. This is used for endurance sports in particular.
The first burst of energy supplied to muscles comes from high-energy compounds, called phosphagens. These are Adenosine tri-phosphate (ATP) and phosphocreatine (PC). The phosphagens, or high energy phosphate compounds, are energy storage compounds in the muscle tissue. Phosphagens provide the first 15 to 30 seconds of energy needed for jumping or starting a race. As muscle tissues can have sudden demands for lots of energy, these compounds can maintain a reserve of high energy phosphates that can kick in as needed, providing the energy that could not be immediately supplied by glycolysis or oxidative phosphorylation.
When the sustained demand for energy increases above about 3KC/minute another fuel called glycogen kicks in to provide the balance of the required demand that fat alone cannot satisfy. Glycogen is a stored carbohydrate. It is stored in the muscle (about 1500KC), the liver (about 400KC), and in the blood as glucose (about 80KC). Glycogen can be burned in the muscle in two ways: with or without oxygen (aerobically or anaerobically). Burning glycogen/glucose anaerobically produces lactic acid. This results in muscle soreness after the activity. The result of incomplete breakdown of glucose is a buildup of a product known as lactic acid in the muscles. This is the very substance responsible for the burning sensation and fatigue in the muscles that you begin to feel when you run for long distances. Once the muscles are given a moment to rest, they are able to move some of this lactic acid out. Once they have enough oxygen again, and the cramps subside, energy can be produced more efficiently again. Burning glycogen aerobically releases more total energy than anaerobic glycogen burning but aerobic burning releases energy slowly.
G lucose is the chief source of energy for the body. We get from the diet and in addition, the liver can make glucose from other sugars and starches in the diet. The storage form of glucose in our bodies is referred to as glycogen , and it can be found in both the liver and the muscle. As the body breaks down glucose, the following components are released : carbon dioxide, water, and energy . This energy produced from the breakdown of glucose is the energy which enables us to perform a sport. This process where energy is made from glucose can continue to work so long as the breakdown of glucose continues to occur efficiently. One thing that is important to remember is that in order for the body to continue utilizing energy from glucose, oxygen is needed. After about 20 minutes of aerobic activity, fats from the body also begin to be metabolized (or broken down) for energy. Because the body can stockpile much more fat than carbohydrate, fats serve as an almost unlimited energy source. However, fat can not be converted to energy without the presence of oxygen , which means that fat is not burned for energy in anaerobic activities . Stored glycogen has to be mobilized from the muscle and liver depots. This takes about 10 - 20 seconds. The maximum rate depends on the athlete. Highly trained sprinters can produce up to about 45Kilocalories/minute from glycogen compared to 25Kilocalories for an untrained person. Energy production is dependent on the athlete's ability to deliver oxygen to the muscle. Normally, the muscle and liver stores are primarily to maintain the blood glucose level for the brain, which can only burn glucose . When an athlete ‘hits the wall’ that means that all body carbohydrate/glycogen has been used up. The stores need to be repleted before further activity can take place.
Fat burning is always aerobic. We have fat in the bloodstream at all times, and it is used first. During sustained exercise fat is mobilized from the adipose tissues into the blood stream, a process that takes about 20 minutes to reach the maximum level. A well trained marathoner can burn fat at a rate of 18Kilocalories/minute; while in an untrained individual it is about half of that.
This graph shows the different energy sources and when they are used. As you can see, the phosphagens (ATP and phsophocreatine) are used immediately and decline very rapidly, then anaerobic glycolysis (using glucose), then aerobic glycolysis kick in to burn glucose for fuel. Fat burning is a much slower process but is significant in long runs.
This table shows the same information as before. Phosphagens (anaerobic) are the immediate energy source, followed by anaerobic carbohydrate and then aerobic carbohydrate. Fat is used after a longer period of time and continues through the exercise, those lasting for hours such as marathons and other endurance events. Protein is used in low quantity, unless someone is not consuming adequate carbs.
Say: As you know, some sports require athletes to be active for long periods of time- sometimes even several hours. Examples of some of these sports include: marathon bicycling, foot races, or distance swimming. So how is it that these athletes are able to keep performing without having to stop because of incomplete glucose breakdown? The answer is: training . Training helps to improve the muscles’ use of glucose. Trained muscles also become more tolerant of lactic acid. And, as training continues, the lungs are better able to carry oxygen. So, this is why it is important to stick with an exercise program. Because although it may be difficult at first, with time, it gets easier, and your endurance can greatly increase with time.
Say: Muscles normally store only small amounts of glycogen — enough to support activities such as recreational biking or swimming, weightlifting, and five- or 10-kilometer runs. But depending on the individuals level of fitness, muscles may run out of glycogen if exercising intensely for more than 90 to 120 minutes. In turn, stamina and performance may suffer. This can be an issue during activities such as long-distance running, swimming, cycling, soccer, and triathlons. Carbohydrate loading can improve the length of time an athlete is able to be active. Carbohydrate storage can be improved with certain techniques.
Traditionally, carbohydrate loading is done in two steps the week before a high-endurance activity: Step 1. About a week before the event, reduce your carbohydrate intake to about 40 percent to 50 percent of your total calories. Increase protein and fat intake to compensate for the decrease in carbohydrates. Continue training at your normal level. This will help deplete your carbohydrate stores and make room for the loading that comes next. Step 2. Three to four days before the event, increase your carbohydrate intake to 60 percent to 70 percent of your daily calories — or about 4 to 4.5 grams of carbohydrates per pound of body weight. Cut back on foods higher in fat to compensate for the extra carbohydrate-rich foods. Also, scale back your training to avoid depleting your glycogen stores. Rest completely for a day or two before the event. Various studies suggest that simply resting and increasing carbohydrate intake two to three days before a high-endurance activity is effective too, but there are a few caveats.
Carbohydrate loading works best when the athlete has consumed a carbohydrate-rich diet throughout the training — and it may be more effective for men, perhaps because endocrine differences between the genders cause men to utilize carbohydrates to a greater extent during endurance exercise. With carbohydrate loading, there is still a need to replenish carbohydrates during the event to maintain blood sugar levels — especially if the event lasts more than 60 minutes. Try a piece of fruit or a sports drink. Meet your goals Carbohydrate loading may be an effective way to get that extra edge you need to compete. If you're uncertain about your specific carbohydrate needs, consult your doctor or a registered dietitian.
Carbohydrate loading isn't right for every endurance athlete. Side effects may include: Weight gain. Expect to gain 2 to 4 pounds during the week you're carbohydrate loading. Much of this weight is extra water — but if it hampers your performance, you're probably better off skipping the extra carbs. Digestive discomfort. You may need to avoid or limit some high-fiber foods one or two days before your event. Beans, bran, and broccoli can cause gassy cramps, bloating, and loose stools when you're loading up on carbohydrates. Blood sugar changes. Carbohydrate loading can affect your blood sugar levels. It's a good idea to consult your doctor or a registered dietitian before you start carbohydrate loading, especially if you have diabetes.
Protein Why is protein important? Protein is needed for muscle growth and repair. Regular physical training tends to reduce muscle protein breakdown and protein loss from the body. While some protein breakdown may occur during exercise, protein build-up is enhanced during the recovery and the effectiveness of protein synthesis is increased. When muscle glycogen stores are high, protein contributes no more than 5% of the energy needed. However, when muscle glycogen stores are low, due to inadequate calorie and carbohydrate intake, protein is used for energy rather than for muscle growth and repair and may contribute as much as 10% of the energy needed for exercise. Such use of protein for fuel is expensive and inefficient. How much protein do I need to eat? Engaging in endurance exercise can result in breakdown of body proteins and damage due to continuous pounding action. Due to this increased muscle breakdown and repair, endurance athletes need up to 50% more protein than sedentary adults. Protein should contribute 12-15% of total calories per day. To figure out the amount for you, multiply your weight in kilograms by 1.3, or multiply your weight in pounds by 0.6 to calculate the number of grams of protein you should consume per day.
Can athletes meet their needs for vitamins and minerals? There may be a need for extra iron, magnesium, vitamin C, and vitamin E by endurance athletes. However, these can easily be obtained from a standard over the counter vitamin and mineral supplement. Do they need any special supplements? Normal nutrient needs are met by eating a healthy diet and special supplements have not proven to enhance endurance athletes’ performance. Supplements such as creatine monohydrate, branched chain amino acids, and L carnitine have not been found to improve performance. Caffeine is the only substance that has proven to improve performance in athletes.
You lose water when you sweat. If you do vigorous activity and don't replace fluids as you go along, you can become dehydrated. Hot, humid weather increases the amount you sweat and the amount of fluid you lose. But you can also become dehydrated in winter if you don't replace lost fluids. Preteens and teens who participate in sports may be especially susceptible, both because of their body weight, which is generally lower than that of adults, and because they may not be experienced enough to know the warning signs of dehydration (Mayo Clinic). But athletes who train for and participate in ultramarathons, triathlons, mountain climbing expeditions and cycling tournaments are at particularly high risk. That's because the longer you exercise, the more difficult it is to stay hydrated. During exercise, your body may lose more water than it can absorb. With every hour you exercise, your fluid debt increases. Dehydration is also cumulative over a period of days, which means you can become dehydrated with even a moderate exercise routine if you don't drink enough to replace what you lose on a daily basis. If you don't drink enough fluids when you're exercising vigorously and perspiring heavily, you may end up with a heat injury, ranging in severity from mild heat cramps to heat exhaustion to potentially life-threatening heatstroke. Dehydration can occur without any initial symptoms. Dehydration symptoms generally become noticeable after 2% of one's normal water volume has been lost. Athletes may suffer a loss of performance of up to 30% and experience flushing, low endurance, rapid heart rates, elevated body temperatures, and rapid onset of fatigue. At around 5% to 6% water loss, one may become groggy or sleepy, experience headaches or nausea, and may feel tingling in one's limbs (paresthesia).
Say: Symptoms of dehydration include: headache, dizziness, nausea, dry skin, shivering, and confusion. Dehydration can also cause increases in body temperature and heart rate. Dehydration can set in before the sense of thirst tells us to drink. Performance athletes may not feel thirsty until they have lost a significant amount of fluids. Even in comfortable environments where the air temperature is cool, athletes are losing water during exercise. This is why it is important for athletes to drink regardless of if they feel thirsty. Athletes need to be particularly careful when exercising in hot and humid weather as water losses are greatest in this type of environment. Anyone exercising in the summer months in Louisiana needs to know this as this type of environment increases the risk for heat cramps and heat exhaustion making water fluid replacement even more critical.
So what can I do to prevent dehydration? In order to avoid dehydration, athletes need to drink water before, during, and after an event. In fact, the American Dietetic Association recommends a specific plan for fluid intake So how will you know how much body weight was lost during the event so that you can consume enough water to replenish losses after the event? Easy, just remember to weigh yourself (and record that weight) both before and after the event.
Say: Eating too much before working out can be a bad thing, what about not eating before working out? Can that be bad? The answer is yes . Not eating before you exercise (or eating too little) can be just as bad as eating too much because it can lead to low blood sugar levels and can make you feel weak, faint, or tired; slowing your mental abilities which help you react to situations.. To get the most from your workout, it is recommended that you: Eat a full breakfast- to replenish the energy that you have used during the night. However, if you plan to exercise within an hour after breakfast, you may want to eat a smaller breakfast, or drink something to help raise your blood sugar, such as a sports drink. Time your meals – As we previously mentioned, you don’t want to eat large meals right before exercising. It’s important to wait at least three to four hours after consuming a large meal to exercise. And, if you are having a small meal, eat about two to three hours before exercising. Don’t skip meals – Skipping meals can make you feel weak or light headed due to decreases in blood sugar. If you are pressed for time, grab something quick to eat, like a banana or some yogurt. If healthful choices like these aren’t available to you, it’s better to eat something rather than nothing, but remember that options like candy aren’t as nutritious as fruit or low-fat dairy choices. Eat after you workout – Eating after you work out is important to help your muscles recover and to replace their glycogen stores that were used during exercise. [Glycogen is the storage form of glucose found in the body.] Try to eat a meal that contains both protein and carbohydrates within two hours of your exercise session.
Energy needs of an athlete Say: The typical athlete burns many calories through exercise. And , the number of calories burned are, of course, dependent on the type of activity that the athlete is doing, the duration of the activity , and also the athlete’s body weight . As some of us probably already know, The more vigorous the activity, the more calories are burned The longer the activity, the more calories are burned And the heavier the person exercising, the more calories are burned as more energy is required to move a heavier body mass. So, how many calories will athletes need? It depends on the type and length of training, body type, gender, and body size . It depends on how active the athlete is. Remember that if a person burns more calories through exercise than what they consume through food, that person will lose weight. So, an athlete needs to be careful to consume enough calories, from a wide range of foods, if they do not want to lose any weight. Use the Harris Benedict Formula from lesson 1 to determine calorie needs
An Athlete’s Diet Say: So what does the typical athlete’s diet look like? One thing that is important to note is that in an athlete’s diet, the majority of fuel or energy is coming from carbohydrates. In fact, approximately 50 to 60% of calories (or energy) in an athlete’s diet come from carbohydrate food sources. Great nutritious sources of carbohydrates, as you may recall, come from the grains group, the fruit and vegetable groups, and the milk group. In an athlete’s diet, a significant portion of energy comes from fat, but this should be primarily from healthy fat sources, like mono- and polyunsaturated fats as opposed to saturated and trans fats, often found in high fat meats and high fat dairy products; baked goods, like pies, cookies, and cakes; and fried foods, like doughnuts and other commercially prepared fried items, such as French fries. Protein is also important in an athlete’s diet. Approximately 10 to 15% of the calories in an athlete’s diet should come from protein. Remember, there are some choices of protein-rich foods that are better than others: such as low- or non-fat milk and milk products over whole-milk and milk products and lean cuts of meat over high-fat and non-trimmed cuts of meat. Although athletes’ protein needs may be slightly higher than a non-athlete, it is important to remember that Americans generally exceed their protein needs . For example, teen females following the MyPyramid system consume about 91 grams of protein, while teen males consume about 116 grams of protein, which is more than enough for even the most active teens. So, typically athletes do not require any additional protein supplemental bars or powders that we often hear about.
Physical Activity Recommendations Say: The Dietary Guidelines for Americans recommend children and adolescents should engage in at least 60 minutes of physical activity on most, preferably all, days of the week . The good news is that this 60 minutes worth of activity doesn’t have to be from one activity. Instead, it can be accumulated throughout the day from a variety of different activities. For example, if riding your bike to school takes 15 minutes, then there is 30 minutes of physical activity accumulated just from going to and from school each day. Taking your dog for a 15-minute walk followed by 15 minutes of shooting hoops in the driveway with friends will help you to accumulate the rest of your recommended amount of physical activity in no time. So, you may have thought that taking the stairs over the elevator wasn’t really helpful in any way, but on the contrary, that little bit of extra physical activity, combined with other small increases in physical activity throughout the day, does add up.
Say: Physical inactivity can lead to a loss of muscle. Since muscle is a lot more physiologically active than is fat, having less muscle translates to lower energy (or calorie) requirements, which makes it easier to gain weight. As you may have guessed, physical inactivity has the potential of leading to obesity among all ages and to reduced functional capacity (or a measure of what an individuals heart will allow them to do), which is particularly a problem among older adults. Low physical fitness, caused by physical inactivity, can actually increase one’s risk for diseases like, cardiovascular disease, diabetes, and even some forms of cancer. Although we don’t generally think of these conditions as things that occur in youth, evidence does show that the process leading to conditions like stroke and heart attack begin early on in childhood. We also know that physically fit individuals can do more things, have better endurance for activities and tasks, and are healthier than individuals who are not physically fit. The plus is that even small increases in physical activity can make a big difference to an individual’s health. These small changes, over time, will gradually improve your fitness, leading to a better you! Did you know that 37.2 percent of high school students spend three or more hours a day watching TV? Think about how much time you may spend on weekday afternoons or weekends watching TV. Now think about other activities that you could be engaging in to fill some of that time.
Say: The first topic that we will discuss today is physical inactivity since it is a national health concern for both youth and adults in the United States. According to a 2005 study, approximately 9.6% of youth do not engage in either moderate or vigorous physical activity. Physical inactivity is a major reason of why many people lack physical fitness. In fact, recent estimates [from the national health and nutrition examination survey (NHANES)] illustrate that 17.9% of American males and 16.0% of American females between the ages of 12 -19 are overweight . This is actually an increase of about 179% from 1971 to 2004.
Say: Everyone can benefit from regular physical activity. Regular physical activity not only provides immediate benefit by helping you now, but also in the future by improving quality of life and helping you to have lower risks for the development of several chronic diseases. Know that no one should ever start out at a high exercise intensity; especially if they have been sedentary for some time. In fact, you should probably check with your doctor before starting an exercise program if: You have been sedentary for a long time You are overweight Or if you have a high risk of coronary heart disease or some other chronic health problem Physical activity can improve self image, it can reduce depression and improve overall well being.
Say: Exercise has benefits and incorporating more physical activity into a daily routine is important. It can be small changes as long as they are consistent. Even little changes can have big results. Here are some tips to help you stick with the exercise program you choose: Choose something that you actually like to do , whether it is walking, jogging, tennis, or swimming – whatever the case. This way, instead of dreading the activity, it can be something that you look forward to. Get a partner – exercising with someone not only makes it more fun but gives you someone to help keep you motivated. Vary your routine – If you change up your routine, you will be less likely to get bored or injured. For example, walk one day. Bicycle the next. And, even consider activities like racquet sports or kickboxing. Choose a comfortable time of day. For example, don’t works out right after you eat, during the time of day when it’s too cold or too hot or when you are too tired or groggy. Don’t get discouraged – it can take time to notice significant changes from exercise, weeks and even sometimes months. Keep with it. Forget “no pain, no gain”. While a little soreness is normal after you first start exercising, pain is not. Stop if you hurt! Make exercise fun. For example, if exercising alone, listen to music. Or, if exercising at a gym on a stationary bike or elliptical machine, watch TV or read a book. Look for ways to exercise that are fun to you, like taking a walk through the zoo, signing up for a dance class, or learning to play something you previously didn’t know how—tennis, basketball, football, etc.
Say: The intensity at which you exercise reflects the amount of oxygen that your body uses to do an exercise and the number of calories you burn while doing it. For aerobic exercises , like walking, swimming, or cycling, the intensity translates into how hard the exercise feels to you. As a general rule, moderate-intensity exercise is best because with light-intensity exercises, you may not be meeting your fitness or weight loss goals. And, with vigorous-intensity exercises, you may be pushing yourself too hard, increasing the risk for injuries, soreness, or getting burned out. Here are some telltale signs that you are engaging in a moderate-intensity exercise: You’re breathing faster; You’re developing a light sweat; You’re feeling some strain on your muscles. There is also the talk test . If you can carry on a conversation of brief sentences but you can’t sing a song, then you are probably exercising at the recommended moderate-intensity range.
Say: One of the hardest things about being physically active is remaining physically active. Putting things off until tomorrow is something that we all do from time to time. Even convincing ourselves that something isn’t that important or all that beneficial, but know that being physically active most definitely is beneficial, and although you may not see immediate changes in whatever it is that you are looking to do; whether it be toning up or having more energy, sticking with a physically active lifestyle is key. Here are some additional tips for exercise success: 1. Choose activities that are fun, not exhausting. Make sure to vary things, so that you don’t get bored with your exercises. 2. You need to be sure to wear comfortable, properly fitted footwear and comfortable, loose-fitting clothing that is appropriate for the weather and the activity. For example, don’t wear shoes that you know easily give you blisters if you are going for a walk, and don’t wear too many layers of clothing if you are exercising in a hot, humid environment. 3. Find a convenient time and place to do activities, this way you’ll be more likely to stick with it. But, don’t sweat it if you can’t get to exercise one day, just make it up another time. 4. Surround yourself with supportive people – people that know how important your activities are to you. Ask a family member or friend to exercise with you. Go for walks with your mom or play basketball with friends. It’s a great time to catch up and spend time together. 5. Don’t overdo it. Always start out with low- to moderate-level activities and then gradually increase your duration and intensity as you become more fit. Over time, and only when you feel comfortable enough to, work up to exercising on most days of the week for 30-60 minutes. 6. And, finally keep a record of your activities. This way you can note your progress and reward yourself when you reach special milestones that you have set for yourself.