1. Nutrients, Fitness, and Physical Activity

2. Introduction Nutrition & fitness have a two-way relationship Optimal nutrition contributes to athletic performance & Conversely, regular exercises contribute to a person’s ability to use & store nutrients optimally Together, the two are indispensable to a high quality of life Fitness, like good nutrition, is an essential component of good health

3. Introduction Nutrition and physical activity are interactive Each influences the other The working body demands all three energy-yielding nutrients The body also needs protein and a host of supporting nutrients to build lean tissue

4. Introduction Physical activity benefits the body’s nutrition by helping to regulate the use of fuels Pushing the body composition toward the lean Increasing the daily caloric allowance With more calories come more nutrients and other beneficial constituents of foods

5. Introduction Improvement is not only possible but an inevitable consequence of becoming more active As you improve your physical fitness, you not only feel better and stronger, but you look better Physically fit people walk with confidence and purpose Posture and self-image improve along with physical fitness

6. Introduction The more active you are the more fit you are likely to be Fitness builds slowly and so activity should increase gradually For beginners, consistency is very important Establish a regular pattern of physical activity first Plan to increase that amount over time View your exercise time as a lifelong commitment

7. Fitness Fitness depends on a certain minimum amount of Physical activity Bodily movement produced by muscle contractions that substantially increase energy expenditure Exercise Planned, structured, and repetitive bodily movement that promotes or maintains physical fitness

8. Fitness When you exercise, changes occur in your body: You breathe harder Your heart beats faster, and Your muscles stretch and strain. If you exercise regularly, you adapt to the exercise you perform and as a result can continue for a few minutes longer, lift a heavier weight, or stretch a millimeter farther. This is known as the overload principle

9. Benefits of Fitness People who regularly engage in just moderate physical activity live longer on average than those who are physically inactive A sedentary lifestyle ranks with smoking and obesity as a risk factor for developing cardiovascular disease, some forms of cancer, stroke, diabetes, and hypertension

10. Benefits of Physical Activity Include Increase self-confidence More energy Less stress & anxiety Improved sleep Enhanced immunity Lower risk of heart disease Lower risk of certain cancer Stronger bones Lower risk of diabetes Lower risk of high blood pressure Improve quality of life Increase independence in life’s later years

11. Benefits of Fitness Our bodies need Regular & Moderate Exercise that gets our Heart beat faster Muscle work harder Physiologically speaking, overall fitness is a balance between different body systems

12. The Four Components of Fitness The body’s ability to meet physical demands, composed of four components: Cardiovascular or Cardiorespiratory Endurance Muscle endurance Flexibility Body Composition

13. Cardiorespiratory endurance How long you can jog or ride your bike depends on the ability of your cardiovascular and respiratory systems. That referred to jointly as the cardiorespiratory system, to deliver oxygen and nutrients to your tissues and remove wastes. Cardiorespiratory endurance is enhanced by regular aerobic exercise.

14. Cardiorespiratory endurance Regular aerobic exercise strengthens the heart muscle and increases the amount of blood pumped with each heartbeat. This in turn decreases resting heart rate, the rate at which the heart beats when the body is at rest to supply blood to the tissues. The more fit you are, the lower your resting heart rate and the more blood your heart can pump to your muscles during exercise.

15. Cardiovascular Conditioning How Does Cardiovascular Training Benefit the Heart? Blood HDL increases Effective activities elevate the heart rate, are sustained for longer than 20 minutes, and use more of the large- muscle groups of the body swimming, cross-country skiing, rowing, fast walking, jogging, fast bicycling, soccer, hockey, basketball, in-line skating, lacrosse, rugby

16. Cardiovascular Conditioning To make these gains you must elevate your heart beat This elevated heart beat is called Target heart rate That must be considerably faster than resting rate but not so fast as to strain it To achieve this goal you must work up to the point of which you can exercise aerobically for at least 20 minutes or more.

17. Cardiovascular Conditioning As a rule of thumb The average resting plus rate for adult is around 70 beats per minute Can be higher or lower Active people may have resting plus rates of 50 or even lower

18. Cardiovascular Conditioning Estimate Your Maximum Heart Rate (MHR) Subtract your age from 220. This provide an estimate of the MHR Should never exercise at this rate Determine your Target Heart Rate range Multiply MHR by 60 & 85 % to find your upper & lower limits Example Age 25 MHR: 220-25= 195 Range:0.66x195=128 0.85x195=165

19. Muscle strength and endurance Greater muscle strength enhances the ability to perform tasks such as pushing or lifting. In daily life, this could mean: lifting a gallon of milk off the top shelf of the refrigerator with one hand carrying a full trash can out to the curb, or moving a couch into your new apartment

20. Muscle strength and endurance Greater muscle endurance enhances your ability to continue repetitive muscle activity, such as: shoveling snow or raking leaves. Muscle strength and endurance are increased by repeatedly using muscles in activities that require moving against a resisting force. This type of exercise is called either strength-training exercise or resistance-training exercise and includes activities such as weight lifting

21. Flexibility Flexibility determines your range of motion— how far you can bend and stretch muscles and ligaments. If your flexibility is poor, you cannot easily bend to tie your shoes or stretch to remove packages from the car. Improving flexibility improves performance in certain activities and may reduce your risk of injuries such as: pulled muscles and strained tendons

22. Body composition Individuals who are physically fit have a greater proportion of muscle and a smaller proportion of fat than do unfit individuals of the same weight. The amount of body fat a person has is also affected by gender and age.

23. Benefits of Fitness

24. The Essentials of Fitness Three things are needed for Physical activity Oxygen Water Source of Energy

25. The Essentials of Fitness Physical activity need not be strenuous to achieve health benefits The institute of medicine recommends that we spend a total of at least 60 minutes on most day of the week engaged in any one of numerous forms of physical activities These 60 minutes can be accumulated in relatively brief session in period as short as 8 to 10 minutes Total amount of activity is more important than the manner in which it is carried out

26. The Essentials of Fitness How Do My Muscles become Physically Fit? Overload An extra physical demand placed on the body An increase in the frequency, duration, or intensity of an activity A principle of training is that for a body system to improve, it must be worked at frequencies, durations, or intensities that increase by increments

27. The Essentials of Fitness Hypertrophy An increase in size in response to use Muscle cells and tissues respond to an overload of physical activity by gaining strength and size A response called hypertrophy If not called on to perform, muscle cells dwindle and weaken; they atrophy

28. The Essentials of Fitness A variety of physical activities produces the best overall fitness People need to work different muscle groups from day to day For balanced fitness Stretching enhances flexibility Weight training develops muscle strength and endurance Aerobic activity improves cardiorespiratory endurance

29. The Essentials of Fitness Aerobic Requiring oxygen Aerobic activity strengthens the heart and lungs by requiring them to work harder than normal to deliver oxygen to the tissues

30. Anaerobic Metabolism Anaerobic Exercise (without Oxygen) When the muscles exertion becomes greater enough that their energy demand outstrips the oxygen supply, they must also rely on Anaerobic metabolism for energy. Anaerobic pathway can only burn carbohydrate for fuel, it draws heavily on your limited stores of carbohydrates Thanks to anaerobic metabolism, you can dash out of the way of an oncoming car. Unfortunately, this system is extremely inefficient

31. Anaerobic Metabolism 0nly 5% of Carbohydrate’s energy-producing potential is harness by this pathway. It produces Lactic acid – partly broken down portion of glucose. When lactic acid build up in muscles it causes burning pain and leads to muscle exhaustion if it is not drained away.

32. Anaerobic Metabolism At low intensities, lactic acid is readily cleared from the blood by the liver At higher intensities, lactic acid accumulates When the rate of lactic acid production exceeds the rate of clearance, intense activity can be maintained for only one to three minutes

33. Anaerobic Metabolism Neither the Aerobic nor Anaerobic pathways functions exclusively to supply energy. Work together, complementing and supporting each other.

34. The Carbohydrate is absolutely essential for exercise. Without it, your muscles cannot perform. When you exercise AEROBICALLY, muscles burn fat and extract energy from glucose more efficiently in the presence of Oxygen, thereby conserving your body’s limited stores of glucose.

35. Anaerobic Metabolism Glucose use during physical activity depends on the duration of the activity As well as on its intensity

36. Energy for Exercise Thus, you want to exercise at an intensity that allows your heart and lungs to keep pace with the oxygen needs of your working muscles.

37. The Essentials of Fitness For total fitness, an exercise program should incorporate Aerobic Activity Strength Training & Stretching

38. The Essentials of Fitness It makes sense to give muscles a rest It takes a day or two to replenish muscle fuel supplies and to repair wear and tear incurred through physical activity Periodic rest gives muscle time to adapt to an activity During rest, muscles build more of the equipment required to perform the activity that preceded the rest

39. The term Fitness is not restricted to the seasoned athletes you need: Reasonable weight Enough flexibility Muscle strength Muscle endurance & Cardiovascular Endurance To meet everyday demands, plus some to spare

40. The Components Of Fitness Physical Conditioning Strength Flexibility Muscle Endurance Cardiovascular Endurance

41. FIT F= Frequency I= Intensity T= Time

42. Physical Conditioning: Planned program of exercise directed toward improving the function of a particular body system Placing physical demand on your body & forcing it to do more This principle applies equally to all aspects of fitness It is called OVERLOADING

43. Strength Is the ability of the muscles to work against resistance Muscles Tendons Ligaments & Connective tissues Become stronger Prevent energy Benefit continues to a very old age

44. Flexibility A flexible body can move as it was designed to move & will bend rather than tear or break in response to sudden stress Flexibility depends on the condition & interrelationship of: Bones Ligaments Muscles & Tendons Flexibility tends to decrease with age but improves response to stretching

45. Cardiovascular Conditioning Increase total blood volume so that the blood carry more O2 Heart muscles become stronger & larger, so each beat pumps more blood Lung muscles become stronger & larger & breathing becomes more efficient Circulation through arteries vein improve & the blood pressure falls Muscles through out the body become firmer

46. Fluids and Temperature Regulation in Physical Activity The body’s need for water far surpasses its need for any other nutrient If the body loses too much water, its life-supporting chemistry is compromised

47. Fluids and Temperature Regulation in Physical Activity The exercising body loses water primarily via sweat Second to that, breathing costs water, exhaled as vapor During physical activity, both routes can be significant Dehydration is a real threat The first symptom is fatigue A water loss of even 1%-2% of body weight can reduce a person’s capacity to do muscular work A person with a water loss of ≈7% is likely to collapse

48. Fluids and Temperature Regulation in Physical Activity Sweat cools the body In hot, humid weather, sweat may fail to evaporate because the surrounding air is already laden with water Little cooling takes place and body heat builds up In such conditions, athletes must take precautions to avoid heat stroke An especially dangerous accumulation of body heat with accompanying loss of body fluid

49. Fluids and Temperature Regulation in Physical Activity Endurance athletes can lose 2 or more quarts of fluid in every hour of activity The digestive system can only absorb about a quart or so an hour The athlete must hydrate before and rehydrate during and after activity to replace all the lost fluid In hot weather, the digestive tract ay not be able to absorb enough water fast enough to keep up with an athlete’s sweat losses Some degree of dehydration becomes inevitable

50. Fluids and Temperature Regulation in Physical Activity Athletes who rely on thirst to govern fluid intake can easily become dehydrated During activity thirst becomes detectable only after fluid stores are depleted Don’t wait to feel thirsty before drinking

52. Water The best drink for most active bodies is plain cool water Water rapidly leaves the digestive tract to enter the tissues Water cools the body from the inside out

53. Water Endurance athletes are an exception They need more from their fluids than water alone The first priority for endurance athletes should always be replacement of fluids To prevent life-threatening heat stroke Endurance athletes need carbohydrate to supplement their limited glycogen stores

54. Water Sports drinks offer fluids to help you offset the loss of fluids during physical activity Plain water can do this

55. Water For athletes who exercise intensely for 45 minutes or more Sports drinks provide an advantage over water Fitness water does not provide glucose and electrolytes Some active people may prefer its light flavor to plain water

56. Water Carbonated beverages are not a good choice for meeting an athlete’s fluid needs Although they are composed largely of water The air bubbles from the carbonation make a person feel full quickly So may limit fluid intake

57. Water Beverages that contain alcohol are inappropriate as fluid replacements Alcohol is a diuretic It promotes the excretion of Water Vitamins such as thiamin, riboflavin, and folate Minerals such as calcium, magnesium, and potassium

58. Fuel For Exercise Energy producing pathway requires oxygen & two fuels Glucose Fat Glucose, mainly provided by the muscles & some by the Liver Fatty acids, also, come mainly from fat inside the muscles but partly from adipose tissues

59. Fuel For Exercise During rest The body derives a little more than half of its energy from fatty acids Most of the rest from glucose A little from amino acids

60. Fuel For Exercise For Physical activity the body uses different mixtures of fuels depending on the intensity and duration of its activities and depending on its own prior training

61. Fuel For Exercise During physical activity The body adjusts its fuel mix to use the stored glucose of muscle glycogen In the early minutes of activity, glycogen provides the majority of energy the muscles use to go into action As the activity continues, messenger molecules, including epinephrine, flow into the bloodstream to signal the liver and fat cells to liberate their stored nutrients Primarily glucose and fatty acids

62. Fuel For Exercise As activity continues Glucose from the liver’s stored glycogen and dietary glucose absorbed from the digestive tract also become important sources of fuel for muscle activity

63. Fuel For Exercise Longer the exercise lasts or the more intense it is, the more glucose a person uses Jogging & brisk walking, in which the body can meet the oxygen demand body use glycogen more conservatively For 1 st 20 minutes or so, body uses glycogen rapidly If exercise continues beyond 20 minutes glycogen use slows down & body begins to rely more on fat

64. Fuel For Exercise People who run out of muscle glycogen “hit the wall” They must slow down their pace because muscle glycogen is no longer available Liver can release small amount of glucose to briefly delay body shutdown When blood glucose dip too low, the nervous system function comes almost to a halt

65. Fuel For Exercise Another factor that influences glycogen use during exercise is: How trained the person is Untrained muscles quickly & easily extract energy from glucose Trained muscles adapt & pack their cells with more fat- burning enzymes The amount of glycogen present in the muscles before exercise also influence glycogen use

66. Fuel For Exercise A classic report compared fuel use during activity by three groups of runners, each on a different diet For several days before testing, one of the groups ate a normal mixed diet; a second group ate a high- carbohydrate diet; the third group ate a high-fat diet The high-carbohydrate diet enables the athletes to work longer before exhaustion

68. Activity Intensity, Glucose Use, and Glycogen Stores The body’s glycogen stores are much more limited than its fat stores Glycogen can easily support everyday activities but is limited to less than 2,000 calories of energy How long a person’s glycogen will last while exercising depends on both diet and intensity of the activity Fat stores can usually provide more than 70,000 calories and fuel hours of activity without running out

69. Activity Duration Affects Glucose Use In the first 10 minutes or so of activity The active muscles rely almost entirely on their own stores of glycogen Within the first 20 minutes or so of moderate activity A person uses up about one-fifth of the available glycogen

70. Activity Duration Affects Glucose Use As the muscles devour their own glycogen, they increase their uptake of blood glucose dramatically During moderate activity, blood glucose declines slightly Reflecting its use by the muscles

71. Activity Duration Affects Glucose Use A person who exercises moderately for longer than 20 minutes begins to use less glucose and more fat for fuel Still, glucose use continues If the activity goes on long enough and at a high enough intensity, muscle and liver glycogen stores will run out almost completely

72. Activity Duration Affects Glucose Use Glycogen depletion generally occurs after about two hours of vigorous exercise Physical activity can occur for a short time thereafter only because the liver produces some glucose from available lactic acid and certain amino acids This minimum amount of glucose may briefly forestall exhaustion But when hypoglycemia accompanies glycogen depletion, it brings nervous system function almost to a halt

73. Activity Duration Affects Glucose Use Maintaining Blood Glucose for Activity Eat a high-carbohydrate diet regularly Take glucose (usually in sports drinks) periodically during endurance activities Eat carbohydrate-rich foods after performance Train the muscles to maximize glycogen stores Carbohydrate loading

74. Activity Duration Affects Glucose Use Glucose During Activity Glucose ingested before and during exhausting endurance activities makes its way from the digestive tract to the working muscles Augmenting dwindling internal glucose supplies from the muscle and liver glycogen stores Especially during games which last for hours and demand repeated bursts of intense activity, athletes benefit from carbohydrate-containing drinks taken during the activity

75. Activity Duration Affects Glucose Use Before concluding that sugar might be good for your own performance, consider first whether you engage in endurance activity Do you run, swim, bike, or ski nonstop at a rapid pace for more than 45 minutes at a time, or do you compete in games lasting for hours? If not, the sugar picture changes For an everyday activity lasting less than 60 minutes, sugar probably won’t help (or harm) performance

76. Activity Duration Affects Glucose Use Even in athletes, extra carbohydrate does not benefit those who engage in sports in which fatigue is unrelated to blood glucose 100-meter sprinting Baseball Casual basketball Weight lifting

77. Activity Duration Affects Glucose Use Carbohydrate Loading A regimen of moderate exercise, followed by eating a high-carbohydrate diet Enables muscles to temporarily store glycogen beyond their normal capacity Can nearly double muscle glycogen concentration A.k.a. glycogen loading or glycogen supercompression

79. Activity Duration Affects Glucose Use Carbohydrate Loading Glycogen storage occurs slowly in the plan presented in Table 10-2 Athletes must alter their training in the days just before the event

80. Activity Duration Affects Glucose Use Extra glycogen gained through carbohydrate- loading can benefit an athlete who must keep going for 90 minutes or longer Those who exercise for shorter times simply need a regular high-carbohydrate diet In a hot climate, extra glycogen confers an additional advantage As glycogen breaks down, it releases water Which helps to meet the athlete’s fluid needs

81. Activity Duration Affects Glucose Use Glucose After Activity Eating high-carbohydrate foods after physical activity also enlarges glycogen stores Train normally, and then, within 2 hours after physical activity, consume a high-carbohydrate meal This method accelerates the rate of glycogen storage by 300% for a while This is especially important to athletes who train hard more than one time a day

82. Activity Duration Affects Glucose Use For athletes who don’t feel like eating right after exercise, high-carbohydrate energy drinks are available Fruit-flavored commercial beverages used to restore muscle glycogen after exercise or as a pregame beverage For athletes wishing to maximize muscle glycogen synthesis after strenuous training, eating foods with a high glycemic index may restore muscle glycogen most rapidly

83. To Burn More Fat during Activity, Should Athletes Eat More Fat? When endurance athletes “fat load” by consuming high-fat, low-carbohydrate diets for one to three days… Performance is impaired because their small glycogen stores are depleted quickly

84. To Burn More Fat during Activity, Should Athletes Eat More Fat? High-fat diets carry risks of heart disease Physical activity offers some protection against cardiovascular disease Even athletes can suffer heart attacks and strokes Most nutrition experts agree that the potential for adverse health effects from prolonged high-fat diets makes them an unwise choice for athletes

85. Should Athletes Eat More Fat? A diet that overly restricts fat is not recommended either Athletes who restrict fat below 20% of total energy intake may fail to consume adequate energy and nutrients Sports nutrition experts recommend that endurance athletes consume 20%-30% of their energy from fat

86. Should Athletes Eat More Fat? As fuel for activity, body fat stores are more important than fat in the diet Fat stores can fuel hours of activity without running out Body fat is (theoretically) an unlimited source of energy Even the lean bodies of runners carry enough fat to fuel several marathons

87. Should Athletes Eat More Fat? Early in activity, muscles begin to draw on fatty acids from two sources Fats stored within the working muscles Fats from fat deposits such as fat under the skin Areas with the most fat to spare donate the greatest amounts of fatty acids to the blood Although they may not be the areas that one might choose to lose fat from This is why “spot reducing” does not work Muscles do not own the fat that surrounds them

88. Should Athletes Eat More Fat? Intensity and Duration Affect Fat Use The intensity of physical activity affects the percentage of energy contributed by fat Fat can be broken down for energy only by aerobic metabolism When the intensity of activity becomes so great that energy demands surpass the ability to provide energy aerobically, the body cannot burn more fat Instead, it burns more glucose

89. Should Athletes Eat More Fat? Degree of Training Affects Fat Use Training stimulates muscles to develop more fat- burning enzymes Aerobically trained muscles burn fat more readily than untrained muscles With aerobic training, the heart and lungs become stronger and better able to deliver oxygen to the muscles during high-intensity activities This improved oxygen supply enables the muscles to burn more fat

90. Intense, prolonged activity may also increase your basal metabolic rate (BMR)

91. VO 2 max VO 2 max (also maximal oxygen consumption, maximal oxygen uptake or aerobic capacity) is the maximum capacity of an individual's body to transport and utilize oxygen during incremental exercise, which reflects the physical fitness of the individual. The name is derived from V̇ - volume per time, O 2 - oxygen, max - maximumincremental exercisephysical fitnessvolumetimeoxygen

92. Using Protein and Amino Acids to Build Muscles and Fuel Activity Athletes use protein to build and maintain muscle and other lean tissue structures And, to a small extent, to fuel activity The body handles protein differently during activity than during rest

93. Using Protein and Amino Acids to Build Muscles and Fuel Activity Protein for Building Muscle Tissue In the hours of rest that follow physical activity Muscles speed up their rate of protein synthesis They build more of the proteins they need to perform the activity Eating protein, together with carbohydrate, enhances protein synthesis

94. Using Protein and Amino Acids to Build Muscles and Fuel Activity Whenever the body rebuilds a part of itself, it must tear down old structures to make way for the new ones Physical activity, with just a slight overload, calls into action both the protein-dismantling and protein- synthesizing equipment of individual muscle cells that work together to remodel muscles

95. Using Protein and Amino Acids to Build Muscles and Fuel Activity Dietary protein provides the needed amino acids for the synthesis of new muscle protein However, the true director of synthesis of muscle protein is physical activity Repeated activity signals the muscle cells’ genetic material to begin producing more of the proteins needed to perform the work at hand

96. Using Protein and Amino Acids to Build Muscles and Fuel Activity After muscle cells have made all the decisions about which proteins to build and when, protein nutrition comes into play During muscle-building phases of training, a weight lifter might add between 0.25 ounce and 1 ounce of protein to existing muscle mass each day This extra protein comes from ordinary food

97. Using Protein and Amino Acids to Build Muscles and Fuel Activity The DRI committee does not recommend greater- than-normal protein intakes for athletes Other authorities do A joint position paper by the American Dietetic Association and the Dietitians of Canada recommend protein intakes somewhat higher than the 0.8 gram of protein per kilogram of body weight recommended for sedentary people

99. Athletes who eat a balanced, high-carbohydrate diet that provides enough total energy also consume enough protein They do not need special foods, protein shakes, or supplements

100. Vitamin and Minerals - Keys to Performance Many vitamins and minerals assist in releasing energy from fuels and transporting oxygen

101. Vitamin and Minerals - Keys to Performance Nutrient supplements do not enhance the performance of well-nourished athletes or active people Deficiencies of vitamins and minerals do impede performance Regular, strenuous physical activity increases the demand for energy Athletes and active people who eat enough nutrient-dense foods to meet energy needs also meet their vitamin and mineral needs

102. Vitamin and Minerals - Keys to Performance Taking vitamin or mineral supplements just before competition will not enhance performance Most vitamins and minerals function as small parts of larger working units After entering the blood, they have to wait for the cells to combine them with their appropriate other parts so they can do their work This takes hours or days

103. If you want to excel physically Apply the most accurate nutrition knowledge with dedication to rigorous training A diet that provides ample fluid and consists of a variety of nutrient-dense foods in quantities to meet energy needs will enhance athletic performance and overall health

104. Controversy: Ergogenic Aids: Breakthroughs, Gimmicks, Store shelves and the Internet abound with ergoenic aids Each striving to appeal to performance-conscious people Protein powders, amino acid supplements, caffeine pills, steroid replacers, “muscle builders,” vitamins, and more

105. In light of the evidence, this section concludes what most people already know Consistent training and sound nutrition serve an athlete better than any pill, powder, or supplement

106. Amino Acid Supplements Are unnecessary Healthy athletes eating a well-balanced diet never need them In a few cases these supplements have proved dangerous Amino acids complete for carriers An overdose of one can limit the availability of some other needed amino acid Can lead to digestive disturbances and excess water accumulation in the digestive tract

107. Carnitine A nonessential nutrient Often marketed as a “fat burner’ In the body, does help to transfer fatty acids across the membrane that encases the cell’s mitochondria In scientific studies, carnitine supplementation for 7 to 14 days neither raised muscle carnitine concentrations nor influenced fat or carbohydrate oxidation Nor do such supplements enhance exercise performance

108. Chromium Picolinate Chromium is an essential trace mineral involved in carbohydrate and lipid metabolism The great majority of studies show no effects of chromium picolinate on body fatness, lean body mass, strength, or fatigue

109. Eating extra protein will not stimulate muscle growth Muscle growth is stimulated by physically demanding activity Not by excess protein Purified protein preparations contain none of the other nutrients needed to support the building of muscle protein An entire array of nutrients from food is required

110. Hormone Preparations These substances are clearly damaging to the body Don’t consider using these products