1. Note
Final Exam-please check final schedule

2. Nutrition 2106-Winter 2019- Principles of Nutrition in Metabolism
Note
Nutrition 2106-Winter Principles of Nutrition in Metabolism
Nutrition 2104-Introduction to Nutrition-Fall 2018
Nutrition Introduction to Sports Nutrition-Winter 2019

3. Nutrition and Exercise
Lecture March 2018
Nutrition and Exercise

4. Carbohydrate and fat produce most of energy for exercise

5. Carbohydrate
Intake before competition
Increase intake by up to 10 grams per kg bw per day for about 3 days before competition
-this loads the muscle with glycogen
-weight gain is inevitable because each gram of glycogen is stored with about 3 grams of water

6. Everyday exercise-before exercise
-not necessary to increase carbohydrate to extent above
-however need sufficient carbohydrates to burn fat
-take some carbohydrate in solution – easier to get a rise in blood sugar
-timing is important- take about 3 hours before exercise which allows insulin to do its work and avoid low blood sugar

7. Carbohydrate intake during exercise
-usually 2 hours maximum before run out of carbohydrate available for body functions requiring carbohydrate during exercise
-for average exerciser this is not a problem

8. Carbohydrate intake during exercise
-for high intensity athletes the 2 hour limit poses a problem
-sports drinks containing sucrose, fructose
or glucose polymers are a choice   
-6-10 % carbohydrate solution at ml/hour is appropriate for athletes exceeding the 2 hour limit

9. Carbohydrate intake after exercise
-muscle glycogen restored within 24 hours post-exercise if diet is carbohydrate rich
-50 grams of carbohydrate every two hours
-athletes competing in multi-event tournaments- every effort should be made to consume plenty of carbohydrate before the next event even if this means eating empty kcal foods

10. Carbohydrate intake after exercise
-most athletes need g of carbohydrate everyday to maintain optimal glycogen stores
-high glycemic index foods if between athletic events or between periods
-a high glycemic index food is one where carbohydrate in food is quickly converted by body to glucose
-eg of high glycemic index foods (bagel, bread, honey, baked potato)

11. Carbohydrate intake after exercise
-moderate to low glycemic index foods are appropriate prior to prolonged exercise (marathon or hike)
-eg of moderate glycemic index foods
oatmeal and rice
-eg of low glycemic index foods
-apples, peaches, pears

12. Lipid and Protein
-a lot of protein or fat before exercise is not helpful
-fat makes one feel uncomfortable
-protein should not be relied upon as the primary fuel
-no more than 30 % of calories from fat and % of calories from protein

13. Protein supplements
Waste of money-Why?
Get enough protein if just increase calories
Need increased calories to meet increased energy output
Therefore if eat in accordance with adequacy, balance, energy control, nutrient density, moderation and variety one should have enough protein to meet one’s protein needs for exercise

14. Athletes use 25- 50 % more calories than non-athletes
kcal per day in training
-athletes should minimise lean body mass losses (muscle)
-other proteins are lost when lean body mass is lost- eg enzymes
-any combination of increased caloric expenditure and reduced caloric intake should not exceed 1000 kcal

15. Vitamins and minerals
-as increase energy intake and assuming one continues to follow the principles of adequacy, balance energy control, nutrient density, moderation and variety one should have enough vitamins and minerals to meet one’s vitamins and minerals needs for exercise
-supplements do not enhance performance- good nutrition does enhance performance

16. Water
-adequate fluid balance is critical- all metabolic functions depend on water
-increased demand for fluid due to increased fluid losses (sweat, respiration)