Illegal for PFT to give specific nutritional advice. Can make very general recommendations.
Nutrition for Optimal Health and Physical Performance:
-Diet guidelines are the same for health and performance
-WHO (World Health Organization)
studied dietary practices of 42 industrialized nations. US "nutritional content" was 38 out of 42 (1 being the best).
-US Women's Cycling Team
averaged 6000 kcals/day but diet was deficient in Ca, Zn, Vit. C, and a few B vitamins.
Six Dietary Planning Principles (ABCDMV)
1. Adequacy: The diet should provide all the essential nutrients, fiber, and energy in amounts sufficient to maintain health.
-47% of Americans do not consume one fruit serving per day (2-4).
-95% do not eat 5-9 servings of fruit (2-4) and vegetables (3-5).
-21% do not consume one milk serving (2-3).
-3% meet 4 of 5 Food Guide Pyramid serving recommendations.
2. Balance: the diet should provide foods of all types in proportion to each other such that foods high in some nutrients do not "crowd out" foods high in other nutrients.
3. (k)Caloric Control: manage food energy intake.
4. (Nutrient) Density: select foods that deliver the most nutrients for the least food energy. "High nutrient Density."
5. Moderation
6. Variety
Plans To Achieve- The 6 Diet Planning Principles:
1. The food group Plans
a. mypyramid.gov (2005)
- Food Guide pyramid (1992)
- Four Food Groups plan (1956)
b. The target concept
c. various ethnic diet pyramid
D. Vegetarian diet pyramid
2. Food Exchange System
3. Key-Nutrient Concept- the 7 key nutrients
Get overheads from Tom and see pkt. 38 and on. Nutrition book pg. 47
Quackery: (as defined by the FDA)
-Fake practitioner
-Worthless product
-Deceitful promotion of product
-Untrue or misleading claims that are deliberately or fraudulently made for any product.
Monday, March 24, 2008
3.17.08 Water
Most important essential nutrient
no kcal value-although w/o it you cannot make energy.
approximately 55-60% of body weight (72% of FFM)
muscle is 70% water and 10% fat
Water Requirements:
1.0-1.5 ml per kcal intake
(.03 oz. = 1 ml)
based on an isocaloric diet, sedentary day vs. active day
eg 3000 kcal expended per day
3000-4500 ml water needed
Intracellular vs. extracellular
Intra: water located within cells
65% of total body water
cytoplasm
Extra: 35% of total body water
1. Intercellular: water between and around cells
2. Vascular: lymph system, ceribral spinal fluid, etc.
Basic Functions of Water:
1. Majority of cell protoplasm is water
2. shock absorber
3. controls [osmotic pressure of body
-maintains balance with electrolytes
-serves as solvent for aa, CHO, vit./min.
(solution it moves in)
4. majority of blood is water
5. important for proper functioning of senses. Taste, balance, etc.
6. actively participates in many chemical reactions
7. solvent for all reactions in the body
8. critical in regulation of body temp (37 C or 98.6 F)
Regulation of Body Temp During Exercise:
1. Optimal physiological functioning between 97-104 F (36.1-40 C) (Internal-rectal temp)
2. Maintenance of homeostasis 4 ways:
a. conduction-heat is transferred from the body by direct physical contact.
b. convection-heat is transferred by movement of air/water over body (fluid).
c. radiation-heat energy radiats from body into space
d. evaporation-heat is lost from body when it is used to convert sweat into vapor. Sweat is 99% water.
At rest, convection and radiation are the major 2 ways we gain/lose heat. At exercise, evaporation is the most critical. Highly effective, but may cause dehydration.
1 lb. wt. loss = 15 oz dehydration
drink 20-24 oz per lb. of wt. loss
Dehydration and Performance:
% BW loss/Effects
3%/decreased (d) aerobic performance, increased (i) body temp.
3-5%/i thirst sensation, sleepiness, lethargy, d thermoregulation, d cardiac function
5-6%/ d muscle strength/endurance, d anaerobic performance, d appetite
>10%/d plasma volume, i health hazard
Techniques to Minimize Dehydration:
1. Rehydration: involves consuming water during exercise to replete losses, most effective.
* Recommendations for rehydration:
a. drink cold water (40-50 F)
b. if event is >90 min 5-10% CHO concentration drink
c. little, if any, electrolytes
d. should be tasty so that you drink it
e. carbonated vs. uncarbonated - no effect on usage
f. 6-8 oz. every 10-15 min. up to 1 liter an hour. Cheekful is 1 oz.
g. begin rehydration early in event-water seen in plasma and sweat within 20 min. (to be usable)
2. Hyperhydration/Superhydration:
Attempt to hydrate total body water (TBW) levels above normal prior to exercise.
ACSM recommends 16 oz. water 30 min. before < or = 60 min. event.
Always consume enough water to keep urine clear and non-pungent
3. Skin Wetting:
during event, spray/sponge head, arms, hands, stomach, wrists w/cold water.
decreases sweating
psychological relief
wet clothing
4. Acclimation:
"The ability of the body to undergo specific physiological adaptations so that the stress of a given environment is less severe." (from book)
Progressively increase duration then intensity of exercise over 7-14 day period.
Physiological adaptations:
a. increased blood volume (sports anemia)
b. decreased muscle glycogen requirement/utilization
c. sweat gland hypertrophy
-produces 30% more sweat
d. sweat earlier
Clothing in Heat:
keep head covered
minimize clothing
keep wet shirt on
light color clothing
Clothing in Cold:
dress is critical
shivering (acute)
increased body fat (chronic)
blood flow to core (acute)- away from limbs
keep head, hands, feet well insulated
dress in layers-act as insulation -moisture wicking bottom layer
...wool, polypropylene, drylete
shell should be environment in/ and let water out
...gortex
1996 ACSM Position Stand:
Exercise and Fluid Replacement
Drink 500 ml (17 oz) ~2 hours before event
-promotes hydration
-time for excretion
During exercise-early, often
-thirst mechanism is imperfect
-voluntary drinking replaces 67% of sweat loss (1/3)
-drink one pint per lb. water loss
-drink cold water (59-72 F)
-event <1 hour water only, >1 hour 4-8% CHO solution drink
-drink while exercising
8 oz = 1 cup
267 ml = 1 cup
no kcal value-although w/o it you cannot make energy.
approximately 55-60% of body weight (72% of FFM)
muscle is 70% water and 10% fat
Water Requirements:
1.0-1.5 ml per kcal intake
(.03 oz. = 1 ml)
based on an isocaloric diet, sedentary day vs. active day
eg 3000 kcal expended per day
3000-4500 ml water needed
Intracellular vs. extracellular
Intra: water located within cells
65% of total body water
cytoplasm
Extra: 35% of total body water
1. Intercellular: water between and around cells
2. Vascular: lymph system, ceribral spinal fluid, etc.
Basic Functions of Water:
1. Majority of cell protoplasm is water
2. shock absorber
3. controls [osmotic pressure of body
-maintains balance with electrolytes
-serves as solvent for aa, CHO, vit./min.
(solution it moves in)
4. majority of blood is water
5. important for proper functioning of senses. Taste, balance, etc.
6. actively participates in many chemical reactions
7. solvent for all reactions in the body
8. critical in regulation of body temp (37 C or 98.6 F)
Regulation of Body Temp During Exercise:
1. Optimal physiological functioning between 97-104 F (36.1-40 C) (Internal-rectal temp)
2. Maintenance of homeostasis 4 ways:
a. conduction-heat is transferred from the body by direct physical contact.
b. convection-heat is transferred by movement of air/water over body (fluid).
c. radiation-heat energy radiats from body into space
d. evaporation-heat is lost from body when it is used to convert sweat into vapor. Sweat is 99% water.
At rest, convection and radiation are the major 2 ways we gain/lose heat. At exercise, evaporation is the most critical. Highly effective, but may cause dehydration.
1 lb. wt. loss = 15 oz dehydration
drink 20-24 oz per lb. of wt. loss
Dehydration and Performance:
% BW loss/Effects
3%/decreased (d) aerobic performance, increased (i) body temp.
3-5%/i thirst sensation, sleepiness, lethargy, d thermoregulation, d cardiac function
5-6%/ d muscle strength/endurance, d anaerobic performance, d appetite
>10%/d plasma volume, i health hazard
Techniques to Minimize Dehydration:
1. Rehydration: involves consuming water during exercise to replete losses, most effective.
* Recommendations for rehydration:
a. drink cold water (40-50 F)
b. if event is >90 min 5-10% CHO concentration drink
c. little, if any, electrolytes
d. should be tasty so that you drink it
e. carbonated vs. uncarbonated - no effect on usage
f. 6-8 oz. every 10-15 min. up to 1 liter an hour. Cheekful is 1 oz.
g. begin rehydration early in event-water seen in plasma and sweat within 20 min. (to be usable)
2. Hyperhydration/Superhydration:
Attempt to hydrate total body water (TBW) levels above normal prior to exercise.
ACSM recommends 16 oz. water 30 min. before < or = 60 min. event.
Always consume enough water to keep urine clear and non-pungent
3. Skin Wetting:
during event, spray/sponge head, arms, hands, stomach, wrists w/cold water.
decreases sweating
psychological relief
wet clothing
4. Acclimation:
"The ability of the body to undergo specific physiological adaptations so that the stress of a given environment is less severe." (from book)
Progressively increase duration then intensity of exercise over 7-14 day period.
Physiological adaptations:
a. increased blood volume (sports anemia)
b. decreased muscle glycogen requirement/utilization
c. sweat gland hypertrophy
-produces 30% more sweat
d. sweat earlier
Clothing in Heat:
keep head covered
minimize clothing
keep wet shirt on
light color clothing
Clothing in Cold:
dress is critical
shivering (acute)
increased body fat (chronic)
blood flow to core (acute)- away from limbs
keep head, hands, feet well insulated
dress in layers-act as insulation -moisture wicking bottom layer
...wool, polypropylene, drylete
shell should be environment in/ and let water out
...gortex
1996 ACSM Position Stand:
Exercise and Fluid Replacement
Drink 500 ml (17 oz) ~2 hours before event
-promotes hydration
-time for excretion
During exercise-early, often
-thirst mechanism is imperfect
-voluntary drinking replaces 67% of sweat loss (1/3)
-drink one pint per lb. water loss
-drink cold water (59-72 F)
-event <1 hour water only, >1 hour 4-8% CHO solution drink
-drink while exercising
8 oz = 1 cup
267 ml = 1 cup
Monday, March 17, 2008
3.10.08 Vitamins and Minerals
pg. 17 pkt.
Organic compounds
essential for almost every metabolic process
one of the newest sciences
Have no caloric value-no direct energy from vitamins and minerals
Most are essential:
4 Fat Solubles (ADEK)
9 Water Solubles (C & 8Bs)
Fat Sol.
-absorbed in conjunction with fat, consumed with fattiest meal of the day.
-must have 10-20% of diet comprised of fat
-don't lose these with processing (cooking,etc.) (not significantly).
See packet pages for all of the vitamins and minerals named.
Supplements have not been shown to improve performance if a person gets enough from their diet.
Never suggest more than 100% of the RDA to clients.
Can recommend vit/min supplements:
-3 day recall
-pregnancy/lactation
* +300(preg)-500(lac) calories per day (more expensive to lactate than carry the baby)
-lactose intolerance
-antibiotics-also kill good bacterial
-low calorie diet (<1200 kcals per day) in order to meet RDA from natural sources, you must consume at least 1200 cal.
Antioxidants
-neutralize free radicals
*free radicals: compounds that have unpaired electrons and are thus unstable. To stabilize, they will steal electrons from other compounds usually damaging them and their function. Oxidation increases the risk of cancer.
-Vit C and E and Beta Carotene combine with the free radicals making them inactive.
Minerals pg. 26 pkt.
Inorganic compounds
-elements found in nature
-essential
-stable-cannot destroy them
More is not better
Ca & Fe
if you consume the recommended amounts of these from natural sources, there is a good chance that you are covered on all the rest. The foods with these in them tend to have the other essentials you need.
Organic compounds
essential for almost every metabolic process
one of the newest sciences
Have no caloric value-no direct energy from vitamins and minerals
Most are essential:
4 Fat Solubles (ADEK)
9 Water Solubles (C & 8Bs)
Fat Sol.
-absorbed in conjunction with fat, consumed with fattiest meal of the day.
-must have 10-20% of diet comprised of fat
-don't lose these with processing (cooking,etc.) (not significantly).
See packet pages for all of the vitamins and minerals named.
Supplements have not been shown to improve performance if a person gets enough from their diet.
Never suggest more than 100% of the RDA to clients.
Can recommend vit/min supplements:
-3 day recall
-pregnancy/lactation
* +300(preg)-500(lac) calories per day (more expensive to lactate than carry the baby)
-lactose intolerance
-antibiotics-also kill good bacterial
-low calorie diet (<1200 kcals per day) in order to meet RDA from natural sources, you must consume at least 1200 cal.
Antioxidants
-neutralize free radicals
*free radicals: compounds that have unpaired electrons and are thus unstable. To stabilize, they will steal electrons from other compounds usually damaging them and their function. Oxidation increases the risk of cancer.
-Vit C and E and Beta Carotene combine with the free radicals making them inactive.
Minerals pg. 26 pkt.
Inorganic compounds
-elements found in nature
-essential
-stable-cannot destroy them
More is not better
Ca & Fe
if you consume the recommended amounts of these from natural sources, there is a good chance that you are covered on all the rest. The foods with these in them tend to have the other essentials you need.
Wednesday, March 5, 2008
3.3.08 Proteins
Organic compounds that contain C, H, & O but also carry nitrogen
Broken down into 20 amino acids (aa)
There are 9 essential aa and 11 non-essential aa
differs by how old you are.
Non-essential aa
11
can be manufactured in the body from CHO, fats, other aa, and some vitamins
critical to sustain life.
Essential aa
9
must be supplied in the diet
cannot be manufactured in the body
Complete Proteins
those foods that supply all 9 essential aa in the correct quantity.
"high quality" protein
animal products-gold standard is egg whites even when cooked
2nd best is milk- doesn't matter what %.
Incomplete Proteins
proteins lacking in 1 or more of the essential aa (lacking in quantity)
"low quality" protein
specific aa that are lacking in sufficient quantity are the "limiting aa"
plant proteins
"complementary proteins" by combining 2 incomplete proteins to get a complete one.
add wheat (high in lysine, low in methionine) and legumes (low in lysine, high in methionine
within 12 hours of each other (6-12), ideally within the same meal
RDA for proteins
4kcals/g of protein daily
For adults
.8g/ kg BW per day
egg quality
.34 g/kg BW per day
animal source
.64g/kg BW per day
plant source
.93 g/kg BW per day
DO extra aa and protein build bigger muscles?
experts cannot agree
ACSM/ADA/DC
.8 g/kg BW for the sedentary
1.4g/kg BW for endurance athlete to support increased protein use for energy (recommended for people in a fat loss program- increase kcals from protein)
1.7g/kg BW for strength athletes- support increase in muscle gain, very small usable and transient body stores of protein therefore diet is important
AMDR
Pro 10-35%
CHO 45-65%
fats 20-35%
General Findings
1. The amount of aa needed to stimulate muscle growth during rest and after exercise is very small (< 10g).
2. more is NOT better
a little difference between 10 vs. 20 vs. 40 g after exercise-all had same effect. 10g did the job.
3. Better to deliver small amounts periodically rather than all together. 2-3 hours.
4. Essential aa seem to be better than mixed aa (both essential and non-essential).
Branch Chain (BCAA)
Vast majority of muscle mass are BCAA
5. Ideal to feed immediately after exercise and then within 2-3 hours. 10 within the hour. low fat content
-not true with CHO-sooner the better
6. After exercise, muscle synthesis is elevated for 24 hours.
7. milk, whey, casein, better than soy.
8. same recommendations for endurance and strength athletes.
9. Affects diminished over time if not progressing overload
10. CR pool not responsible for muscle synthesis, protein pool is. It decreases recovery time.
11. No good evidence that protein supplements are superior to high quality protein sources, eg skim milk, lean meats, etc.
1hr. before- take protein w/high glycemic level food to increase level of insulin in the blood.
Fate of Dietary Protein
1. Energy needs
2. used to synthesize body proteins
-enzyme (protein catalyst)
- antibodies/immune function
- hormones/neurotransmitters
- maintaining fluid balance
- mtn. acid-base balance (pH)
- transport carriers
- blood clotting
- muscle 22% protein, 70% water, 8% minerals
- bone (frame filled in by minerals)
3. Stored as fat
- aa are deaminated (removal of NH2), expensive process for the body to do. only store half of what you start with.
Harder on the kidneys-urinate NH2 out. But if you have healthy kidneys, it should be fine.
Vegetarianism
general term used to describe those ppl. who exclude meat, poultry, fish and other animal derived products from their diet.
Lactoveg.: includes milk products
ovoveg: includes eggs
polloveg: includes chicken
piscoveg: includes fish
vegan-excludes ALL animal products
see pkt. for veg food pyramid
Problems with Vegans
Vitamin B12 is only found in animal sources
Ca
Riboflavin
-can get these from supplements, soybeans, leafy greens, grains/enriched products
iron-iron from plant sources tend not to be absorbed well by the human body. spinach, legumes, peas. Facilitate absorption by eating vitamin C.
kcals-can't get a lot
Legumes:
black eyed peas
chickpeas
great northern beans
kidney beans/red
lentils
lima beans
navy beans
pinto beans
split peas
white beans
black beans
peanuts
Anabolic-Androgenic Steroids
Anabolic-tissue building
androgenic-development of male secondary sex characteristics
Steroids-derived from male sex hormone testosterone
Strength, hypertrophy, recovery, increased muscle mass.
Unhealthy:
hyperplasia
over training
Negative side effects:
body stops producing testosterone
atrophy of testes
kidney/liver damage
bad blood profile, increased risk of CVD
Brain tumors
tendons can't keep up with muscle growth
roid rage, temper
acne
male pattern baldness
immortality complex
decreased reproductive ability
Broken down into 20 amino acids (aa)
There are 9 essential aa and 11 non-essential aa
differs by how old you are.
Non-essential aa
11
can be manufactured in the body from CHO, fats, other aa, and some vitamins
critical to sustain life.
Essential aa
9
must be supplied in the diet
cannot be manufactured in the body
Complete Proteins
those foods that supply all 9 essential aa in the correct quantity.
"high quality" protein
animal products-gold standard is egg whites even when cooked
2nd best is milk- doesn't matter what %.
Incomplete Proteins
proteins lacking in 1 or more of the essential aa (lacking in quantity)
"low quality" protein
specific aa that are lacking in sufficient quantity are the "limiting aa"
plant proteins
"complementary proteins" by combining 2 incomplete proteins to get a complete one.
add wheat (high in lysine, low in methionine) and legumes (low in lysine, high in methionine
within 12 hours of each other (6-12), ideally within the same meal
RDA for proteins
4kcals/g of protein daily
For adults
.8g/ kg BW per day
egg quality
.34 g/kg BW per day
animal source
.64g/kg BW per day
plant source
.93 g/kg BW per day
DO extra aa and protein build bigger muscles?
experts cannot agree
ACSM/ADA/DC
.8 g/kg BW for the sedentary
1.4g/kg BW for endurance athlete to support increased protein use for energy (recommended for people in a fat loss program- increase kcals from protein)
1.7g/kg BW for strength athletes- support increase in muscle gain, very small usable and transient body stores of protein therefore diet is important
AMDR
Pro 10-35%
CHO 45-65%
fats 20-35%
General Findings
1. The amount of aa needed to stimulate muscle growth during rest and after exercise is very small (< 10g).
2. more is NOT better
a little difference between 10 vs. 20 vs. 40 g after exercise-all had same effect. 10g did the job.
3. Better to deliver small amounts periodically rather than all together. 2-3 hours.
4. Essential aa seem to be better than mixed aa (both essential and non-essential).
Branch Chain (BCAA)
Vast majority of muscle mass are BCAA
5. Ideal to feed immediately after exercise and then within 2-3 hours. 10 within the hour. low fat content
-not true with CHO-sooner the better
6. After exercise, muscle synthesis is elevated for 24 hours.
7. milk, whey, casein, better than soy.
8. same recommendations for endurance and strength athletes.
9. Affects diminished over time if not progressing overload
10. CR pool not responsible for muscle synthesis, protein pool is. It decreases recovery time.
11. No good evidence that protein supplements are superior to high quality protein sources, eg skim milk, lean meats, etc.
1hr. before- take protein w/high glycemic level food to increase level of insulin in the blood.
Fate of Dietary Protein
1. Energy needs
2. used to synthesize body proteins
-enzyme (protein catalyst)
- antibodies/immune function
- hormones/neurotransmitters
- maintaining fluid balance
- mtn. acid-base balance (pH)
- transport carriers
- blood clotting
- muscle 22% protein, 70% water, 8% minerals
- bone (frame filled in by minerals)
3. Stored as fat
- aa are deaminated (removal of NH2), expensive process for the body to do. only store half of what you start with.
Harder on the kidneys-urinate NH2 out. But if you have healthy kidneys, it should be fine.
Vegetarianism
general term used to describe those ppl. who exclude meat, poultry, fish and other animal derived products from their diet.
Lactoveg.: includes milk products
ovoveg: includes eggs
polloveg: includes chicken
piscoveg: includes fish
vegan-excludes ALL animal products
see pkt. for veg food pyramid
Problems with Vegans
Vitamin B12 is only found in animal sources
Ca
Riboflavin
-can get these from supplements, soybeans, leafy greens, grains/enriched products
iron-iron from plant sources tend not to be absorbed well by the human body. spinach, legumes, peas. Facilitate absorption by eating vitamin C.
kcals-can't get a lot
Legumes:
black eyed peas
chickpeas
great northern beans
kidney beans/red
lentils
lima beans
navy beans
pinto beans
split peas
white beans
black beans
peanuts
Anabolic-Androgenic Steroids
Anabolic-tissue building
androgenic-development of male secondary sex characteristics
Steroids-derived from male sex hormone testosterone
Strength, hypertrophy, recovery, increased muscle mass.
Unhealthy:
hyperplasia
over training
Negative side effects:
body stops producing testosterone
atrophy of testes
kidney/liver damage
bad blood profile, increased risk of CVD
Brain tumors
tendons can't keep up with muscle growth
roid rage, temper
acne
male pattern baldness
immortality complex
decreased reproductive ability
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