General Considerations For The Physically Active Individual: Chapter 7 Presented by: Professor Steven Dion Salem State College Sport, Fitness & Leisure

General Considerations For The General Considerations For The Physically Active Individual:Physically Active Individual:

Chapter 7Chapter 7

Presented by: Professor Steven DionPresented by: Professor Steven Dion

Salem State CollegeSalem State College

Sport, Fitness & Leisure Studies DepartmentSport, Fitness & Leisure Studies Department

Dion - Nutritional Considerations For The Physically Active

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The Food Guide Pyramid: A The Food Guide Pyramid: A Model for Good NutritionModel for Good Nutrition

Research in nutrition, cancer, and heart disease has shown that Research in nutrition, cancer, and heart disease has shown that the Four Food Group plan developed by the USDA had an the Four Food Group plan developed by the USDA had an overemphasis on meat and poultry. This led to the development overemphasis on meat and poultry. This led to the development of the food guide pyramid.of the food guide pyramid.

The food guide pyramid is a guideline for people age two years The food guide pyramid is a guideline for people age two years and older. It categorizes foods according to their nutrient and older. It categorizes foods according to their nutrient contributions and recommends serving sizes for each category.contributions and recommends serving sizes for each category.

Diverse grains, vegetables, and fruits should make up a major Diverse grains, vegetables, and fruits should make up a major source of calories in the diet.source of calories in the diet.

Animal proteins, lipids, and dairy products should make up the Animal proteins, lipids, and dairy products should make up the least calories in the diet.least calories in the diet.


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Personal AssessmentPersonal Assessment

Determining energy and nutrient intake by Determining energy and nutrient intake by recording daily food intake provides a very recording daily food intake provides a very close estimate of the adequacy of ones diet close estimate of the adequacy of ones diet related to recommended guidelines for related to recommended guidelines for active men and women.active men and women.


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The Quality of the DietThe Quality of the Diet The Diet Quality index shows a person how healthy their The Diet Quality index shows a person how healthy their

diet is. It gives a score based on a composite of the eight diet is. It gives a score based on a composite of the eight food and nutrition based recommendations of the food and nutrition based recommendations of the National Academy of Sciences. National Academy of Sciences.

People who meet a given dietary goal receive a score of People who meet a given dietary goal receive a score of 0; they receive a 1 if their intake falls within 30% of the 0; they receive a 1 if their intake falls within 30% of the dietary goal; the score becomes 2 when intake fails to dietary goal; the score becomes 2 when intake fails to fall within 30% of the goal. fall within 30% of the goal.

The eight categories are totaled with a score ranging The eight categories are totaled with a score ranging from 0-16; a score of 4 or less reflects a healthy diet; 10 from 0-16; a score of 4 or less reflects a healthy diet; 10 or higher reflects a less healthy diet that needs or higher reflects a less healthy diet that needs improvement.improvement.


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Macronutrient Needs for the Macronutrient Needs for the Physically ActivePhysically Active

Research indicates that physically active Research indicates that physically active men and women do not require additional men and women do not require additional nutrients beyond those obtained through nutrients beyond those obtained through eating a nutritionally well balanced diet.eating a nutritionally well balanced diet.


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What the Physically Active EatWhat the Physically Active Eat

They eat the same things as inactive people. They eat the same things as inactive people. Athletes eat more of the same foods Athletes eat more of the same foods consuming a larger total quantity of food to consuming a larger total quantity of food to support the extra energy used for training.support the extra energy used for training.

Physically active people must maintain Physically active people must maintain adequate energy and protein intake, and an adequate energy and protein intake, and an appropriate level of carbohydrates to match appropriate level of carbohydrates to match the use for energy during training.the use for energy during training.


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ProteinsProteins

The RDA for protein intake is .8 grams per The RDA for protein intake is .8 grams per kilogram of body mass.kilogram of body mass.

The protein intake in the average American The protein intake in the average American diet exceeds the RDA and the competitive diet exceeds the RDA and the competitive athletes diet usually contains 2-4 times athletes diet usually contains 2-4 times more protein than the RDA.more protein than the RDA.


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Is the RDA Really Enough?Is the RDA Really Enough? For men and woman who train for long periods of time For men and woman who train for long periods of time

with resistance equipment dietary protein represents the with resistance equipment dietary protein represents the most important of the macronutrients. most important of the macronutrients.

Resistance training damages a muscle structure; this drain Resistance training damages a muscle structure; this drain on the body’s protein requires addition dietary protein on the body’s protein requires addition dietary protein above the RDA to promote tissue re-synthesis.above the RDA to promote tissue re-synthesis.

Athletes also believe that training increases protein Athletes also believe that training increases protein catabolism to sustain the energy requirements of exercise catabolism to sustain the energy requirements of exercise and that added protein offsets this energy drain.and that added protein offsets this energy drain.


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Is the RDA Really Enough?Is the RDA Really Enough? Some modification required for recommended protein Some modification required for recommended protein

intakeintake Eating a high carbohydrate diet with adequate energy Eating a high carbohydrate diet with adequate energy

intake conserves muscle protein in athletes who intake conserves muscle protein in athletes who engage in hard training.engage in hard training.

Protein breakdown above the resting level does occur Protein breakdown above the resting level does occur to a degree greater than previously thought during to a degree greater than previously thought during endurance and resistance training. It occurs more endurance and resistance training. It occurs more when exercising with a low carbohydrate intake.when exercising with a low carbohydrate intake.

Athletes in heavy training especially aerobic training Athletes in heavy training especially aerobic training should consume 1.2 and 1.8 grams of protein per should consume 1.2 and 1.8 grams of protein per kilogram of body mass daily. kilogram of body mass daily.


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Preparations of Simple Amino AcidsPreparations of Simple Amino Acids

Some people believe that the body absorbs Some people believe that the body absorbs simple amino acids more rapidly than protein, simple amino acids more rapidly than protein, but this is not true, it absorbs complex amino but this is not true, it absorbs complex amino acids just as rapidly.acids just as rapidly.

Research has not shown that amino acid Research has not shown that amino acid supplementation above the RDA significantly supplementation above the RDA significantly increases muscle mass or improves strength, increases muscle mass or improves strength, power, or endurance.power, or endurance.


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LipidsLipids

Lipid intake should not exceed 30% of the Lipid intake should not exceed 30% of the diets energy intake content, of this 70% diets energy intake content, of this 70% should come from unsaturated fatty acids.should come from unsaturated fatty acids.

Low fat diets make it hard to furnish Low fat diets make it hard to furnish sufficient energy to maintain body weight sufficient energy to maintain body weight and muscle mass and could lead to and muscle mass and could lead to malnutrition during strenuous exercise.malnutrition during strenuous exercise.


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CarbohydratesCarbohydrates A low carbohydrate diet compromises energy reserves A low carbohydrate diet compromises energy reserves

and causes an individual to train in a state of relative and causes an individual to train in a state of relative glycogen depletion, which may eventually slow down glycogen depletion, which may eventually slow down performance.performance.

Evidence suggests that eating a variety of fiber rich Evidence suggests that eating a variety of fiber rich complex carbohydrates (provided the intake is adequate complex carbohydrates (provided the intake is adequate for the essential amino acids, fatty acids, minerals, and for the essential amino acids, fatty acids, minerals, and vitamins) doesn’t negatively affect your health.vitamins) doesn’t negatively affect your health.

Physically active people should consume at least 50-60% Physically active people should consume at least 50-60% of calories as carbohydrates.of calories as carbohydrates.


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A More Specific RecommendationA More Specific Recommendation

A diet low in total fat may not allow an athlete A diet low in total fat may not allow an athlete in heavy training to match energy output with in heavy training to match energy output with energy intake. A diet with 20% total fat resulted energy intake. A diet with 20% total fat resulted in poorer performance than a diet containing in poorer performance than a diet containing 42% total fat.42% total fat.

Athletes undergoing heavy endurance training Athletes undergoing heavy endurance training should consume on a daily basis 10 grams of should consume on a daily basis 10 grams of carbohydrates per kilogram of body mass.carbohydrates per kilogram of body mass.


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Carbohydrate’s Possible Role in the Carbohydrate’s Possible Role in the “Overtraining” Syndrome“Overtraining” Syndrome

A gradual depletion of the body’s A gradual depletion of the body’s carbohydrate reserves with repeated carbohydrate reserves with repeated strenuous training can contribute to the strenuous training can contribute to the overtraining syndrome.overtraining syndrome.

When the body runs out of carbohydrates When the body runs out of carbohydrates for energy it converts fat to energyfor energy it converts fat to energy


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Glycogen Takes Time to ReplenishGlycogen Takes Time to Replenish

It takes at least 24 hours to replenish muscle It takes at least 24 hours to replenish muscle glycogen levels after exhaustive exercise. glycogen levels after exhaustive exercise.

At least 1-2 days of rest or lighter exercise At least 1-2 days of rest or lighter exercise combined with a high carbohydrate intake combined with a high carbohydrate intake must be provided to reestablish the pre-must be provided to reestablish the pre-exercise glycogen levels after exhaustive exercise glycogen levels after exhaustive training.training.


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The Coach’s And Athlete’s Dilemma about The Coach’s And Athlete’s Dilemma about Vitamin SupplementationVitamin Supplementation

Vitamin-mineral pills are the most commonly marketed Vitamin-mineral pills are the most commonly marketed and used nutritional supplement by the public (accounting and used nutritional supplement by the public (accounting for 70-90%)for 70-90%)

Marketing targets are exercise fanatics, the athlete, and Marketing targets are exercise fanatics, the athlete, and those who coach the athletethose who coach the athlete

More than 50% of athletes consume supplements More than 50% of athletes consume supplements regularly to enhance performanceregularly to enhance performance

Vitamin deficiencies tend to occur among vegetarian Vitamin deficiencies tend to occur among vegetarian athletes and athletes with low energy intakeathletes and athletes with low energy intake

Vitamin supplements can reverse symptoms of vitamin Vitamin supplements can reverse symptoms of vitamin deficiency and improve performancedeficiency and improve performance


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Vitamin Supplements:Vitamin Supplements:The Competitive Edge?The Competitive Edge?

40 plus years of research does not confirm that 40 plus years of research does not confirm that using vitamin supplements will enhance exercise using vitamin supplements will enhance exercise performanceperformance

Coaches, athletes, and fitness enthusiasts feel Coaches, athletes, and fitness enthusiasts feel “more is better” and believe in using vitamin “more is better” and believe in using vitamin supplements above recommended levelssupplements above recommended levels

Supplementing with vitamin C had negligible Supplementing with vitamin C had negligible effects on endurance performance and did not alter effects on endurance performance and did not alter the rate, severity, or duration of injuriesthe rate, severity, or duration of injuries


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Vitamin Supplements:Vitamin Supplements:The Competitive Edge?The Competitive Edge?

No scientific data proves that vitamin E No scientific data proves that vitamin E benefits circulatory functions, stamina, or benefits circulatory functions, stamina, or energy metabolismenergy metabolism

Vitamin mineral supplementation for Vitamin mineral supplementation for healthy individuals does not benefit fitness, healthy individuals does not benefit fitness, athletic performance, or muscular strengthathletic performance, or muscular strength


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Perhaps a Benefit from Perhaps a Benefit from Vitamin CVitamin C

C intake above recommended levels doesn’t C intake above recommended levels doesn’t protect the general population against upper protect the general population against upper respiratory tract infections (URTI)respiratory tract infections (URTI)

Supplementing with C may benefit those who Supplementing with C may benefit those who engage in heavy exercise and have problems engage in heavy exercise and have problems with URTIwith URTI

Carbohydrate ingestion and additional vitamin Carbohydrate ingestion and additional vitamin C and E before and after strenuous exercise will C and E before and after strenuous exercise will boost immune mechanisms and fight infectionboost immune mechanisms and fight infection


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MegavitaminsMegavitamins

Active individuals eating well-balanced Active individuals eating well-balanced meals do not need to take additional meals do not need to take additional vitaminsvitamins

Nutritionists feel that harm occurs in taking Nutritionists feel that harm occurs in taking multivitamin capsules.multivitamin capsules.

Those who try to “supercharge” by taking Those who try to “supercharge” by taking vitamins for performance are potentially vitamins for performance are potentially causing harm to the bodycausing harm to the body


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Vitamins Behave as ChemicalsVitamins Behave as Chemicals

Excess vitamins taken in megadose function as Excess vitamins taken in megadose function as chemicals (drugs) in the bodychemicals (drugs) in the body

Megadose of vitamin C can cause kidney stone Megadose of vitamin C can cause kidney stone formationformation

Some blacks, Asians, Sephardic Jews have a Some blacks, Asians, Sephardic Jews have a genetic deficiency that becomes activated to genetic deficiency that becomes activated to anemia with an excessive amount of C intakeanemia with an excessive amount of C intake

In healthy people Vitamin C may irritate bowels In healthy people Vitamin C may irritate bowels and cause diarrheaand cause diarrhea


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Vitamins Behave as ChemicalsVitamins Behave as Chemicals

Excessive B6 may induce nerve damage and liver diseaseExcessive B6 may induce nerve damage and liver disease Excessive B2 can impair visionExcessive B2 can impair vision Excessive amounts of Vitamin A are toxic to the nervous Excessive amounts of Vitamin A are toxic to the nervous

systemsystem Taking vitamin D in excess may damage the kidneysTaking vitamin D in excess may damage the kidneys 30% of Americans use vitamin supplements in toxic 30% of Americans use vitamin supplements in toxic

dosagesdosages ““Sale of vitamins is probably the biggest rip-off in our Sale of vitamins is probably the biggest rip-off in our

society”society”


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Exercise, Free Radicals, and Antioxidants: Exercise, Free Radicals, and Antioxidants: The Potentially ProtectiveThe Potentially Protective

Micronutrients For Physically Active PeopleMicronutrients For Physically Active People The possibility for negative effects from physical activity The possibility for negative effects from physical activity

has recently been addressedhas recently been addressed Negative effects may occur because in exercise when Negative effects may occur because in exercise when

aerobic metabolism is elevated the production of free aerobic metabolism is elevated the production of free radicals increasesradicals increases

Increased free radicals will overwhelm the body’s natural Increased free radicals will overwhelm the body’s natural defenses and potentially pose a health risk for increased defenses and potentially pose a health risk for increased levels of oxidative stresslevels of oxidative stress

Free radicals have also been found to cause injury from Free radicals have also been found to cause injury from exerciseexercise


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Increased Metabolism and Free Radical Increased Metabolism and Free Radical ProductionProduction

Exercise produces Exercise produces free radicalsfree radicals in two ways: through an in two ways: through an electron leak in the mitochondria and during alterations electron leak in the mitochondria and during alterations in blood flow and oxygen supply·in blood flow and oxygen supply·

Intense exercise followed by recovery can trigger free Intense exercise followed by recovery can trigger free radical generationradical generation

Free radical damage can also increase during trauma, Free radical damage can also increase during trauma, muscle damage, stress, and by environmental pollutionmuscle damage, stress, and by environmental pollution

During exercise the risk of free radicals depends on the During exercise the risk of free radicals depends on the intensity of the exercise and the state of trainingintensity of the exercise and the state of training

Research says that for well nourished people the body’s Research says that for well nourished people the body’s naturals defenses respond to increased physical activitynaturals defenses respond to increased physical activity


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A Prudent RecommendationA Prudent Recommendation Consume a well-balanced diet containing fruits, Consume a well-balanced diet containing fruits,

vegetables, and grainsvegetables, and grains Nutrient antioxidants should be obtained from Nutrient antioxidants should be obtained from

different foods not from supplementsdifferent foods not from supplements Studies show that people who consume more Studies show that people who consume more

fruits and vegetables are less likely to contact fruits and vegetables are less likely to contact cancercancer

Dietary Guidelines recommend 3-5 servings of Dietary Guidelines recommend 3-5 servings of vegetables and 2-4 servings of fruits dailyvegetables and 2-4 servings of fruits daily


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A Prudent RecommendationA Prudent Recommendation

Three potential mechanisms for antioxidant Three potential mechanisms for antioxidant health benefits include:health benefits include:

(1) influence on molecular mechanisms and (1) influence on molecular mechanisms and gene expressiongene expression

(2) block uncontrolled growth cells, or (2) block uncontrolled growth cells, or (3) provide enzyme-inducing substances (3) provide enzyme-inducing substances

that detoxify carcinogensthat detoxify carcinogens


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MINERALS AND EXERCISE MINERALS AND EXERCISE PERFORMANCEPERFORMANCE

Mineral Loss in SweatMineral Loss in Sweat Mineral loss of mineral salt and water poses Mineral loss of mineral salt and water poses

a challenge in long exercise sessions in hot a challenge in long exercise sessions in hot weatherweather

Loss of water and electrolytes can lead to Loss of water and electrolytes can lead to cramps, heat exhaustion, and even strokecramps, heat exhaustion, and even stroke

It is crucial to replace water lost through It is crucial to replace water lost through sweatingsweating


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Defense Against Mineral LossDefense Against Mineral Loss

Vigorous exercise triggers a rapid release of Vigorous exercise triggers a rapid release of the hormones renin, vasopressin, and the hormones renin, vasopressin, and aldosterone to minimize the loss of sodium aldosterone to minimize the loss of sodium and water through the kidneysand water through the kidneys

Drinking an 8 oz glass of tomato or orange Drinking an 8 oz glass of tomato or orange juice replaces the potassium, calcium, and juice replaces the potassium, calcium, and magnesium lost through sweatmagnesium lost through sweat


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Trace Minerals and ExerciseTrace Minerals and Exercise

Strenuous exercise can increase excretion of Strenuous exercise can increase excretion of trace elements chromium which is trace elements chromium which is necessary for fat necessary for fat

Women and men who engage in heavy Women and men who engage in heavy training should monitor mineral intake to training should monitor mineral intake to prevent deficiencyprevent deficiency

For the most part trace mineral deficiency For the most part trace mineral deficiency doesn’t pose a problemdoesn’t pose a problem


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Extremes of Physical Inactivity Extremes of Physical Inactivity Present a Different PicturePresent a Different Picture

Bed rest depletes trace minerals such as Bed rest depletes trace minerals such as copper and zinccopper and zinc

One half of the body’s zinc and copper are One half of the body’s zinc and copper are constituents of the muscle and bone mass; constituents of the muscle and bone mass; bed rest could drain these minerals from the bed rest could drain these minerals from the bodybody


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Exercise Activity Makes a DifferenceExercise Activity Makes a Difference

Physical Activity Makes a DifferencePhysical Activity Makes a Difference Individuals who regularly engage in moderate to intense Individuals who regularly engage in moderate to intense

physical activity eventually increase daily energy intake to physical activity eventually increase daily energy intake to match the higher level of daily energy expenditure.match the higher level of daily energy expenditure.

The body requires several days to attain new energy The body requires several days to attain new energy equilibrium when balancing food intake to meet a new equilibrium when balancing food intake to meet a new level of energy output.level of energy output.

The lack of precision in regulating food intake at low end The lack of precision in regulating food intake at low end of the physical activity spectrum probably accounts for the of the physical activity spectrum probably accounts for the “creeping obesity”.“creeping obesity”.


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High – Risk Sports for Marginal NutritionHigh – Risk Sports for Marginal Nutrition

Gymnasts, dancers, ice dancers and weight-class Gymnasts, dancers, ice dancers and weight-class athletes engage in arduous training.athletes engage in arduous training.

Due to the nature of their sport, these men and women Due to the nature of their sport, these men and women strive to maintain a lean, light body mass.strive to maintain a lean, light body mass.

Energy intake often intentionally falls short of energy Energy intake often intentionally falls short of energy expenditure and a relative state of malnutrition expenditure and a relative state of malnutrition develops.develops.

Nutritional supplementation could be beneficial.Nutritional supplementation could be beneficial. Training and competition often take place in the Training and competition often take place in the

carbohydrates-depleted statecarbohydrates-depleted state


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Eat More, Weigh LessEat More, Weigh Less

Men and women who ate considerably more on a Men and women who ate considerably more on a daily basis weighed less than those who daily basis weighed less than those who exercised at a lower total caloric expenditure.exercised at a lower total caloric expenditure.

There is a strong argument that regular exercise There is a strong argument that regular exercise provides an effective means for a person to eat provides an effective means for a person to eat more and weigh less, maintaining a lower more and weigh less, maintaining a lower percentage of body fat.percentage of body fat.

Active people maintain a lighter and leaner body Active people maintain a lighter and leaner body and a healthier heart disease risk profile.and a healthier heart disease risk profile.


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The Pre-competition MealThe Pre-competition Meal

Athletes often compete in the morning Athletes often compete in the morning following an overnight fast.following an overnight fast.

Depletion occurs in the body’s carbohydrate Depletion occurs in the body’s carbohydrate reserves over an 8 to 12 hour period without reserves over an 8 to 12 hour period without eating.eating.

Pre-competition meal provides the athlete Pre-competition meal provides the athlete with adequate carbohydrate energy and with adequate carbohydrate energy and ensures optimal hydration.ensures optimal hydration.


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The Pre-competition MealThe Pre-competition Meal

Fasting before competition or training Fasting before competition or training rapidly depletes liver and muscle glycogen, rapidly depletes liver and muscle glycogen, and impairs exercise performance.and impairs exercise performance.

Food high in lipid and protein content Food high in lipid and protein content should be eliminated from diet on the day should be eliminated from diet on the day of competition.of competition.

Three hours is sufficient time to digest and Three hours is sufficient time to digest and absorb a Carbohydrate-rich pre-competition absorb a Carbohydrate-rich pre-competition meal.meal.


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Protein or Carbohydrate?Protein or Carbohydrate? Dietary carbohydrates replenish the significant Dietary carbohydrates replenish the significant

depletion of liver and muscle glycogen from depletion of liver and muscle glycogen from overnight fasting.overnight fasting.

Carbohydrates become digested and absorbed more Carbohydrates become digested and absorbed more rapidly than either proteins or lipids. Carbohydrates rapidly than either proteins or lipids. Carbohydrates provide energy faster and reduce the feeling of provide energy faster and reduce the feeling of fullness.fullness.

A high protein meal elevates resting metabolism A high protein meal elevates resting metabolism more than a high carbohydrate meal due to greater more than a high carbohydrate meal due to greater energy requirements for digestion, absorption, and energy requirements for digestion, absorption, and assimilation.assimilation.


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Protein or Carbohydrate?Protein or Carbohydrate?

Protein breakdown for energy facilitates Protein breakdown for energy facilitates dehydration during exercise because the dehydration during exercise because the products of amino acids breakdown require products of amino acids breakdown require water for urinary excretion.water for urinary excretion.

Carbohydrates serves as the main energy Carbohydrates serves as the main energy nutrient for short-term anaerobic activity as nutrient for short-term anaerobic activity as well as prolonged high-intensity endurance well as prolonged high-intensity endurance exercise.exercise.


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Make It Carbohydrate RichMake It Carbohydrate Rich

The ideal pre-competition meal maximizes The ideal pre-competition meal maximizes muscle and liver glycogen storage and muscle and liver glycogen storage and provides glucose for intestinal absorption provides glucose for intestinal absorption during exercise.during exercise.

The meal should contain 150 to 300g of The meal should contain 150 to 300g of carbohydrate (3 to 5g per kg of the body carbohydrate (3 to 5g per kg of the body mass in either solid or liquid).mass in either solid or liquid).

Meals should be consumed within 3 to 4 Meals should be consumed within 3 to 4 hours before exercising.hours before exercising.


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Liquid and Prepackaged MealsLiquid and Prepackaged Meals Liquid meals provide high carbohydrate content but Liquid meals provide high carbohydrate content but

contain enough lipid and protein to contribute to satiety.contain enough lipid and protein to contribute to satiety. Liquid meal digests rapidly, leaving essentially no Liquid meal digests rapidly, leaving essentially no

residue in the intestinal tract.residue in the intestinal tract. Liquid meals digest rapidly leaving essentially no Liquid meals digest rapidly leaving essentially no

residue in the intestinal tract.residue in the intestinal tract. Liquid meals provide an approach to supplement caloric Liquid meals provide an approach to supplement caloric

intake during high-energy output phase of training.intake during high-energy output phase of training. Athletes can use liquid nutrition if they have a difficult Athletes can use liquid nutrition if they have a difficult

time maintaining a relatively large body mass, and as a time maintaining a relatively large body mass, and as a ready source of calories to gain weight.ready source of calories to gain weight.

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General Considerations For The Physically Active Individual: Chapter 7 Presented by: Professor Steven Dion Salem State College Sport, Fitness & Leisure