The Truth About Nutrition and Exercise

Who are we?

What does nutrition mean?

• Macronutrients

• Micronutrients

• WATER

Macronutrient Functions

Fluid Function

• Distributes nutrients

• Aids in removal of waste products

• Facilitates thermoregulation

• Maintains blood volume

• Acts as a lubricant for joints as well as enhances moisture levels of skin, eyes, respiratory, GI and urogenital tracts

• Enables chemical reactions throughout the body

• Offers fluid medium for chemical reactions to occur in

So what’s the problem?

“It doesn’t matter if high-octane fuel is put in the system if there isn’t enough fuel to get you where you want to go.”

Energy Balance Equation

• Calories In• What we ingest

• Calories Out• Resting Metabolic Rate (RMR)

• Thermic Effect of Activity (TEA)

• Thermic Effect of Feeding (TEF)

Energy Balance Problem

• Problem?• Research suggests exercisers do not eat and drink enough• Ultimately effects body composition and exercise performance• Use of supplements to overcome malnutrition

• More expensive then paying attention to food and drink intake

• Failure to consume enough calories leads to a reduction in weight or reduction in lean mass• Caloric intake is inadequate, the body releases metabolic mass (lean

muscle tissue) to make a downward adjustment in the metabolic rate and the need for calories

Pre-Workout Nutrition

• Goals of pre-workout nutrition• Provides body with immediate energy source • Delay fatigue• Reduce or eliminate secondary symptoms

• When?• Up to 4 hours pre exercise: 4-5g/kg of body weight• One hour prior to exercise: 1-2g/kg of body weight

• What?• Low glycemic foods• Simple carbohydrates• Starches• Fluids/Liquid meals

Mid workout nutrition

• Goal for mid workout nutrition – hydration!• Maintain hydration and electrolyte levels throughout workout

• Promote thermoregulation

• Provide immediate fuel source to replace expended energy

• Aid performance

• When?• Ingest 6-8 ounces of fluid every 10-15 minutes with vigorous activity or

outside with high heat and humidity

• What?• Ideally cool water with activity lasting 60 minutes or less.

• For activity that is greater than 60 minutes, high intensity continuous or intermittent, introduce drinks that include carbohydrates to supplement losses in energy and provide immediate source of fuel

Post Workout Nutrition

• Goals of post workout nutrition• Restore fluid & electrolytes lost in sweat

• Replace muscle fuel – muscles are primed to accept nutrients

• Provide protein to aid in repair of damaged muscle tissue

• Begin the process of recovery as soon as possible

• When?• Immediately after, up to 60 minutes post workout

• “Window of Opportunity”

• What?• Combined sources of carbohydrates and protein ideal in a 3:1 ratio

• Carbohydrate: 1-1.5 g/kg body weight

• Protein: .3-.5 g/kg body weight

• Fluids• 2-3 cups of water for every pound lost

Let’s Tie it Together

Workout Wendy

• 21 y/o female

• 63 kg or 140 lb

• Pre• 60-120 g/CHO

• Post• 60-95 g/CHO

• 19-31 g/Protein

Exercise Eddie

• 22 y/o male

• 86 kg or 190 lb

• Pre• 86-172 g/CHO

• Post• 86-129 g/CHO

• 26-43 g/Protein

Exercise’s Effect on Nutrition

• Exercise has two major effects on nutrition• Increase rate of energy usage

• Increased heat production resulting in sweat/loss of body fluid

Current Exercise Recommendations for Weight

Loss

Cardiovascular Recommendations

• For weight loss, perform 150 minutes of moderate intensity physical activity per week for reduction of associated chronic disease risk factors. • CHD, T2DM, MI, CVA

• For prevention of weight regain, perform 250-300 minutes of moderate intensity physical activity per week. • Increased stress needed to elicit same response as body adapts over

time

• What is moderate intensity physical activity?• Talk test

Resistance Training Guidelines

• One exercise for each of the major muscle groups• Chest, Back, Shoulders, Quadriceps, Hamstrings, Glutes, Calves, Abs,

Arms

• 1-2 sets

• 10-12 reps

• 55% intensity (moderate intensity)

• 2 days/week minimum

References

• Benardot, Dan. (2006). Advanced Sports Nutrition. Human Kinetics; Champaign, IL p. 132-138.

• Donnelly, J. (2009). Appropriate Physical Activity Intervention Strategies For Weight Loss And Prevention Of Weight Regain For Adults. Medicine & Science in Sports & Exercise, 41(2), 459-471.

• Wardlaw, Gordon. "Nutrition: Fitness and Sports." Contemporary Nutrition A Functional Approach. 3rd ed. McGraw Hill, 2013. 461-496. Print.