The same nutrition is applied to both normal people and high class athletes. The major difference is quantity. High class athletes need to take in more calories. Timing of meals is becoming a new part of the field. Most experience is anecdotal, there is little research. Go to the conferences from your certificate program for the most updated research.
Nutrition-Study of nutrients. Nutrients-any food substance taken into the body and utilized to sustain life. E.g. energy and vitamins, and minerals.
Categories of nutrients:
1. Protein
2. CHO
3. Lipids
4. Alcohol
5. Vitamins
6. Minerals
7. Water (H2O)
Energy nutrients: foods that can be broken down to give energy: first four. Body metabolizes them and used to restore ATP. Do not get energy from water or Minerals and Vitamins.
The building blocks of proteins are amino acids (aa). 22 amino acids. Broken down into essential and non-essential amino acids. 9 are essential. 13 are non-essential. Essential: amino acid that cannot be made in the body. Must consume it in our diet. It is essential in our diet. Non-essential: aa that the body can make. If we are not eating it, our body will make it. Which is more important for life? Both critical for life! Essential and non-essential does not mean one is more important, it refers to its necessity in the diet.
Complete proteins vs. Incomplete protein: Complete- one that has all 9 essential amino acids in it in the relative amount needed. Incomplete- may be missing 1 or 2 of the essential aa. Missing aa are referred to as limiting aa. What is considered the most complete protein in the world?: egg white. The best protein in the world. Two different ways to label a protein's completeness. All other proteins are compared to the egg white (has perfect ratio). Another very complete protein is milk. Cooking the eggs does denature some of the protein but not significantly. Vegetarians and vegans can combine incomplete plant proteins to make a complete protein.
(old #s) DRI/RDA: .8g of protein/ kg body weight (10-12% of your overall calories for anyone)
215lbs. man needs how many g of protein per day?:
215/2.2= 98 kg.
.8 * 98 = 78g
78 * 4 = 313 kcal of protein every day
Vince gets 880 kcals per day. (20-24%)
US government has changed their #s. See packet. They have changed significantly. A range is now given. Talked about in detail next term. Must look at quality of calories instead of just quantity.
All fats are lipids but not all lipids are fats.
Three categories of lipids:
Triglycerides- FATS (95% of average normal diet)
*saturated
*unsaturated
-mono
-poly
9 kcals for one gram of fat, 7 for alcohol
Phospholipids (3%)- emulsifiers (egg whites, etc.)
Sterols (2%)- consume from animal diets
Three categories of carbohydrates
*monosaccharides
*disaccharides
*polysaccharides
4kcals per gram of CHO
See handout: What is wrong with the American Diet??? There will be test questions on this.
Two categories of Vitamins
*water soluble
- 8 B's and vitamin C
*fat soluble
- the only way that this vitamin can be used is via fat. (digested and absorbed in conjunction with fat). consume multi-vitamin with your fattiest meal of the day.
- 4 fat solubles: ADEK
No caloric value but they play a huge role in ATP synthesis, but not directly.
Two types of minerals
Macro-need in large quantity (Calcium, phosphorus, etc.)
Micro- trace elements
RDA- Recommended Dietary Allowance (over three to seven days)
Fe (iron) concentration in pregnant females.
Water by far the most important nutrient for human life. Depends on how many calories they are consuming a day at activity level.
See handout: My Pyramid - this is the extent to which we, as personal fitness trainers can advise on diet.
Study this handout, there will be questions on the test.
Designing a Fat Loss Program
3 things to consider- three cornerstones
1. Diet- amount (negative caloric diet- calories taken in < energy expended)
2. Increase physical activity level above present participation (specifically aerobic) - resistance should only be supplemental. Better muscular fitness comes from how you train. Building muscle and losing weight cannot occur simultaneously. Body builders gain muscle first, and then lose fat. Average out-of-shape American should lose fat first then build muscle.
3. Behavior modification
When you get fat, your existing fat cells just get bigger- hypertrophy of fat cells.
There are only five times in life when you create additional fat cells- hyperplasic
1. Infancy- birth to 1. Do not over feed baby or they will have problems in later life- a fat cell's only objective is to get bigger.
2. Puberty- huge population sitting in front of the television now.
3. Pregnancy
4. Menopause- begin storing more fat internally.
5. Morbid obesity- fat cells can only hold so much then they divide, most of us will never reach these levels. (BMI of >40)
Body Weight in kg/ (height in m)^2
> or = 25 is increased risk of health problems
25-30 overweight
30-40 obesity
40 and up morbid obesity
1 lb. of fat contains 3500 kcals. ACSM: only lose 1-2 lbs. per week MAX!
To maintain current body weight without activity:
Men- body weight x 11
women- body weight x 10
Resting metabolic rate (eat to survive without any activity)
Tom = 153 lbs. 1630 cal per day RMR
Vince = 210 lbs. 2400 cal
Chelsea = 120 lbs. 1200 cal
Must have more calories to maintain ability for your job-
light job Chelsea, teaching:
1200 (Chelsea's RMR) x 1.3 (teaching) = 1560 (still without exercise)
With exercise: + 500 calories (100 per mile of running) = 2060 (remember this is just to maintain current weight)
Carbo-loading methods- 4
Attempt to increase muscle glycogen before activity. Longer and more intense.
1. 3-4 days before, switch to high CHO diet (relative to your current diet), no exhaustive exercise, just doing this can increase your muscle glycogen stores by 40%.
2. 3-4 days before, do an aggressive sport specific workout, remaining days- High CHO diet, doubles Muscle glycogen stores (increases it by 100%).
3. 8 days before do an exhaustive sports specific workout. And switch to a high fat and protein diet for four days. At day for do another exhaustive sports specific workout and for the remaining four days switch to a high CHO diet. No exhaustive workouts.
4. Eat a high CHO diet all the time (this is for people who are on the go all the time)
Post event- optimal window of 2 hours. 3:1 ratio of CHO:Protein.
Pre-game meal- last big meal should be 2.5-3 hours before the race. Want time for blood glucose levels to normalize. High CHO breakfast, pancakes, cereal and milk, etc.
What about very early morning races? 10 min. before race eat refined sugar, e.g. jellybeans, candy, etc.
During Event:
If the event is <90 min. - just water
If the event is > 90min. drink a carb drink that has a sugar concentration of (ACSM) 4-8% Sugar. Coke is 15% just for reference. Some research says 2-2.5%; some says 6-8%. Try it for yourself and use your methods in training as well as the race. Use your methods before recommending them to your clients.
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