Basic Weight Training Nutrition for Weight Training Chapter 12

Obstacles are those frightening things that become visible when we take our eyes off our goals. — Henry Ford

Changes in Obesity Rates in America between 1991 and 2003

Dietary Guidelines for Americans 2005 U.S. Department of Health and Human Services U.S. Department of Agriculture www.healthierus.gov/dietaryguidelines

Exercise Recommendations from the United States Department of Agriculture, 2005 Exercise daily and do not consume too many calories. Do at least 30 minutes of moderate-intensity physical activity on most days of the week to prevent heart disease, stoke, and diabetes. People trying to lose weight or maintain lost weight should exercise moderately for at least 60 minutes per day. The exercise does not have to be continuous— people can exercise in 10 to 20 minute segments for a total of 60 minutes per day or more.

USDA Nutritional Recommendations, 2005 Consume a variety of nutrient-dense foods and beverages from the basic food groups. Limit intake of trans fats, added sugars, salt, and alcohol. Eat plenty of vegetables and fruits (6 to 8 servings per day, particularly green vegetables) Eat moderate amounts of healthy sources of protein (nuts, legumes, fish, poultry and eggs). Limit dairy consumption—other than non-fat dairy products—to one to two servings a day. Daily caloric intake: inactive women 1600 to 2000 kcal; active women 2200 to 2400 kcal; inactive men 2000-2400 kcal; active men 2400 to 3000 kcal

The United States Department of Agriculture New Food Pyramid Source: USDA, 2005

Dietary Recommendations for a Person Consuming 2000 Calories per Day Source: USDA, 2005

Daily Calorie Intake Caloric Intake for weight maintenance = [Weight (lbs) x 10] + [weight (lbs) x 3 (if inactive), x 5 (if moderately active), or x 10 (if extremely active)]

Food Groups Eat plenty of fruits and vegetables Select from all five vegetable subgroups (dark green vegetables, orange vegetables, legumes, starchy vegetables, and other vegetables) several times per week Choose 3 to 10 servings of grains per day, half of them whole-grain Consume 2 to 3 cups per day of fat-free or low-fat milk or equivalent dairy foods

Fluids Quenching thirst, drinking fluids with meals, and consuming water in the foods you eat are usually enough to maintain hydration. Healthy people who have access to fluids and who are not exposed to heat stress consume adequate water to meet their needs. Drink extra water if you exercise vigorously or are exposed to heat.

Fats Restrict saturated fats to less than 10 percent of caloric intake, restrict cholesterol intake to less than 300 milligrams per day and minimize trans fatty acid intake. Fat should make up 20 to 35 percent of daily calories. Emphasize fats from foods containing polyunsaturated and monunsaturated fatty acids, such as fish, nuts, and vegetable oils.

Carbohydrates Eat plenty of fiber-rich fruits, vegetables, and whole grains often. Limit intake of foods containing added sugars or caloric sweeteners, particularly soft drinks.

Sodium and Potassium Consume less than 2,300 milligrams of sodium (approximately 1 tsp of salt) per day. Beware of food products containing significant amounts of added salt. People with high blood pressure should consume less than 1500 milligrams per day. Eat potassium-rich foods, such as fruits and vegetables.

Losing Weight Stress fat loss. Rapid weight loss from fad diets is often caused by the loss of muscle mass and body water. Restrict weight loss to 1.5 to 2 pounds per week Lose weight by eating less and exercising more. Endurance exercise, such as running, walking, and cycling, is most effective for weight loss. Weight training increases muscle mass, which increases metabolic rate. Monitor your body composition. Avoid weight loss supplements and drugs— particularly without the advice of a physician.

Gaining Weight Stress quality over quantity: increase muscle rather than fat. Use weight training to increase the size of your major muscles. Concentrate long-term gains: don’t expect to gain more than 4 to 6 pounds of fat-free weight per year. Eat a balanced diet containing slightly more calories than normal. Monitor your body composition. Consult a physician if you don’t progress.

Eating Disorders Anorexia nervosa: obsessive preoccupation with food and fear of weight gain. Bulimia: binge eating often followed by vomiting. Anorexia athletica: disordered eating coupled with excessive exercise.

Signs of Eating Disorders Extreme weight loss Unrealistic body image Extreme diets Obsession with food Drug use Amenorrhea Excessive exercise Depression Low blood pressure Obsessive behavior Cold hands and feet Dry skin

Risk Factors of Eating Disorders The belief that the only way to be happy and beautiful is to be thin Family history of eating disorders Lack of emotional support from the family Overemphasis on achievement Rigid, overprotective parents

Protein and Weight Training Active people need 0.8 to 1.5 grams of protein per kilogram body weight. Consuming excessive amounts of protein will not promote muscle growth. Taking protein supplements before or after weight training may promote protein synthesis and muscle growth. Timing of protein intake may be more important than absolute intake.

Basic Weight Training Nutrition for Weight Training Chapter 12