Lesson 7

Diet, Exercise and Sports Nutrition

Presented by:

Michelle Loughlin Course Educator

Registered Dietitian

Diploma in Nutrition – Part I

Lesson 6 Recap

Eating for energy

What is a good eating pattern

What is the formula for boosting

energy

Case study 1 to practice making diet

plans

How important is sleep

Is coffee bad for us?

What else can boost our energy?

YouTube Interaction

https://youtube.com/theshawacademy

Comment on my videos and be in with a chance of winning a prize

Today’s Lesson

What is physical activityWhat are the benefits of physical activityHow much should you be doing?Exercise and weight lossHow to incorporate exercise into your

lifestyle Introduction to sports nutritionWhat nutrients do you need more of

when very activeSports supplements- pros and cons

● Good nutrition should go hand in hand with a good exercise regime

● Each of them complements the other● There are so many benefits to exercise and not exercising is

one of the leading causes of poor health

Risk of a Sedentary Lifestyle

Identified by WHO as 4th leading risk factor for global

mortality

Physical Inactivity

Physical Activity:Any body movement that burns calories, whether for work, daily chores or commute.

Exercise:Sub-category of physical activityPlanned, structured and repetitive activities aimed at improving physical fitness and health

Vs

Physical Activity

Helps control weight

Boosts metabolism

Improves energy levels

Strengthens body and improves posture

Physical Benefits

Improves cholesterol levelsReduces bad cholesterol Increases good cholesterol

Decreases risk of CVDKeeps blood flowing smoothly

Improves:Type 2 DiabetesMetabolic syndromeDepressionCertain CancersArthritisStrokeOsteoporosis

Health Benefits of Exercise

Muscle burns more calories than fat

Increasing your muscle mass- means faster metabolism, even at rest

Studies show strength training builds muscle effectively and increases BMR

Exercise and Metabolism

Relieves Stress

Improves mood

Treats mild depression

Improved confidence and self-esteem

Improves sleep

Mental Benefits of Exercise

Rise of modern lifestyle

Desk bound jobs

Less opportunities to be active

Increased use of cars

More sedentary entertainment

Cinema, video games, TV, computers

Why are we Sedentary?

What counts: Play Games Sports Transportation Recreation Physical Education Planned exercise

Why is it important? Improve

cardiorespiratory and muscular fitness

Build strong bones Reduced anxiety and

depression Improve

cardiovascular and metabolic health biomarkers

How much? At least 60 minutes

moderate to vigorous intensity activity/day

>60 minutes/day leads to greater health benefits

Most should be aerobic (moderate activity). Include vigorous activity 3 times/week

Children aged 5-17

Activity Recommendations

Mix

of

both

75mins vigorous-intensity aerobic activity + muscle

strengthening 2+ days

OR 150mins moderate- intensity activity + muscle strengthening on 2+ days

Adults 18-64

Activity Recommendations

Adults 64 +

Benefits:Improve cardiorespiratory and muscular fitness, bone and functional health, and reduce the risk of NCDs, depression and cognitive decline

Follow activity guidelines for

adults or if unable, be as physically

active as possible

Same guidelines

as 18-64 years

Activity Recommendations

MODERATE Aerobic

• Brisk walking• Water aerobics• Cycling (on level ground,

no hills)• Doubles tennis• Pushing a lawn mower• Hiking• Skateboarding• Rollerblading• Volleyball• Basketball

VIGOROUS Aerobic

• Jogging• Running• Cycling- fast or on hills• Singles tennis• Football• Rugby• Skipping rope• Hockey• Aerobics• Gymnastics• Martial arts

Strength Training

• lifting weights• working with

resistance bands• doing exercises that

Use your body weight for resistance, such as push-ups and sit-ups

• Heavy gardening, Digging and shovelling

• Yoga

150mins + 2 days 75mins

Types of Exercise

Don’t overestimate role of exercise in weight lossExercise helps to create and energy deficitKeeps you positive and in good moodEffective at preventing weight gain and aiding

weight maintenance

Aim 1 hour moderate aerobic exercise 6 daysa week for weight loss!

Exercise and Weight Loss

Calories Burned via Exercise

Introduction to Sports Nutrition

Provided by carbohydrateEssential fuel for athletes50-60% of diet CarbohydratesRefined carbohydrates can be used to top up your

energy during exercise

Extra calories only needed if you are doing regular VIGOROUS exercise

Don’t overestimate how many calories you are burning via exercise

If you want to lose weight don’t increase your carbohydrate consumption!!

Carbohydrates for Sports

Exercise RDA Carbohydrate

Light activity (3-5 hours a week)

4-5g per kg body weight/day (1.8-2.2g per 1lb body weight)

Training 60-90mins/day

5-7g per kg bodyweight/day(2.2-3g per 1lb body weight)

Training >90-120mins/day

7-10g per kg body weight/day (3-4.5g per 1lb body weight)

Example:Tom is 75kg and he goes running for 60mins daily:5 x 75 = 375g CHO/ day…375 x 4Kcals = 1500Kcals in carbohydrate

Tracey is 132lbs and she jogs 4 times a week (total 3.5 hours):1.8g x 132lbs = 237g CHO/day..237 x 4 = 948Kcals in carbohydrate

*Exercise increases your calorie requirements

How Much Carbohydrate Do I Need?

Tip:Topping up low or empty glycogen stores after prolonged or high intensity exercise is essential to guarantee adequate stores for your next session. Consume a high glycaemic index snack (providing 1g of carbohydrate per kg body weight or ½ g per 1lb body weight) within 2 hours, or within 30 minutes if you plan to exercise again within 8 hours

Glycaemic Index

Most of us already eat too much protein Needs easily met via healthy balanced diet Eat protein regularly throughout day High protein foods- red meat, chicken, fish,

eggs, cheese, milk, yoghurts, nuts and pulses Including foods with 2g of Leucine immediately

after exercise will maximize muscle growth (e.g. 600ml semi-skimmed milk, 120g of beef, poultry or seafood).

Protein for Sports

Population protein requirement g/kg/day

Normal activity levels 0.75-1

Elite male endurance athletes 1.6

Moderate-intensity endurance athletes (exercising 4-5 times a week for 45-60mins)

1.2

Recreational endurance athletes (exercising 4-5 times per week for 30 min)

0.8-1

Football/team sports 1.4-1.7

Strength/ power athletes 1.5-1.7

Female athletes Approx. 15% less than males

protein requirement g/pound/day

0.34-0.45

0.72

0.54

0.36-0.45

0.63-0.77

0.68-0.77

Approx. 15% less than males

Protein Requirements

Research suggests protein after a

heavy/strenuous training session is

beneficial

0.2g/kgOR 0.09g/lb

body weight

Food Protein (gs)

1 slice turkey/ ham/ chicken 7g

1 natural yoghurt (125ml pot) 6

Small tin tuna (100g) 19

2 low fat fruit yoghurts (125ml) 11g

1 egg 7

40g peanuts 10

500ml Lucozade recovery 18

Work it out:

My weight is:…60.kg

My Protein requirements are ….12.g

Post Training Protein

Fluids lost through sweatingStay hydrated to prevent:Fatigue Impaired performance

Drink 300-600ml fluid before exerciseAim to drink 150-200ml fluid every 10-15mins

when exercisingDrink after exercise to hydrate yourself

Are you drinking enough?

Weigh yourself before and after exercise. Try to

keep weight loss <0.5kg

Drink 1.5L fluid for each kg lost

Fluid Intake

Hypertonic sports drink

Isotonic Sports Drink

Water

Homemade CHO/salt solution

The fitter you are the more you

sweat….REHYDRATE!

Thirst is a poor indicator of dehydration

What to Drink

Protein supplements

Usually claim: Enhanced recovery Decreased fatigue Increased muscle mass

Pros Provide essential amino acids needed to maximise muscle

growth Portable and convenient

Cons Expensive Protein needs can be met through food alone Whey protein is also found in food- milk, beef, poultry,

seafood

Sports Supplements

Amino Acids

Bought individually or in combination with other ergogenic aids such Creatine

Claim to stimulate growth hormone and inhibit the breakdown of muscle

Yet to show any performance enhancement Not recommended Large doses >30g per day may negatively affect athletic

performance

Protein and amino acid supplements are no more or no less effective than food when the athlete’s calorie intake is enough to increase lean muscle mass

Sports Supplements

Summary

Everyone should be more active on a daily basis Children should aim to be active at least 1 hour / day Adults should be active 5 x 30mins/ week Exercise should be increased for weight loss Exercise helps to prevent obesity, Type 2 Diabetes,

CVD as well as mental health problems Diet should be adapted slightly for sports people Diet supplements are not necessary for active

people Elite athletes should consult a sports Dietitian for

more info

Next Lesson

Understanding Food Labelling

• Yes you might know all of the information but if you can’t read a food label what good is it to you??

• Learn about health claims• Learn about nutrition claims• Looking at E numbers, sweeteners etc.

This lesson is pre-recorded and will be uploaded on FRIDAY