Diet and
Nutrition
Proteins
Carbohydrates
Carbohydrate Loading Schedule
Fats
Water
Dehydration
Hyponatremia
Fiber
Benefits of
Proper Nutrition:
- Increase recovery from exercise
- Improve Health
- Improve Athletic Performance
- Decrease Risk of Disease
- Decrease Risk of Illness
- Increase Energy Levels
- Favorably Alter Body
Composition
- Eat 4 - 6 meals a day
- Drink 8 - 12 cups of water per day
- Avoid empty calories, refined sugars, and
processed foods
- Distribute protein intake evenly throughout the
day
- Consume post workout meal/drink
and carbohydrates within 90 minutes of
exercise cessation
- Choose whole grains, fresh fruits
and vegetables over refined grains and simple
sugars
- Distribute protein, carbohydrate, and fats
throughout the day and at each meal for a balanced
diet
- Weigh and measure your foods at least once
a week to increase awareness of portion
sizes
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Proteins (4 Calories per
gram) - Protein builds and repairs body tissue and
structures, it is used in the synthesis of hormones, enzymes,
and regulatory peptides, and can be used for energy when the body
receives insufficient amounts of carbohydrates
- RDA recommends .8g/kg/day
(avg. adult), 1.0g/kg/day (bodybuilders and
athletes), 1.4g/kg/day (endurance athletes)
- Food Sources; Meats, Fruits,
Vegetables, Grains, Dairy Products, Supplements
- Side Affects of High Protein
Diet (30% or more of total caloric intake)
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Carbohydrates (4 Calories
pergram) - Provides energy and aids in
performance and recovery
- Majority of carbohydrates
should come from whole grains, fresh fruits, and fresh
vegetables
- Recommendations - 40% - 60% of
total caloric intake
- 1.5g/kg/bodyweight
within 30 minutes after exercise (delaying carbohydrate intake
by 2 hours or more can decrease muscle-glycogen stores by
66%)
- Additional meals of
1.5g/kf/bodyweight every 2 hours to completely restore muscle
glycogen
- For fat loss or muscle gain,
carbohydrates should make up the highest percentage of macro
nutrients
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Carbohydrate/Glycogen Loading
Schedule - (Increase endurance potential for
events lasting 90 minutes or longer)
|
Exercise
Intensity |
Duration |
Carbohydrate
Intake |
Days Before Event |
|
70 - 75% |
90 minutes |
4g/kg/body
weight
|
6 days out |
|
70 - 75% |
40 minutes
|
4g/kg/body
weight
|
4 - 5 days
out
|
|
70 - 75%
|
20 minutes
|
10g/kg/body
weight |
2 -3 days
out |
|
Rest
|
Rest |
10g/kg/body
weight |
1 day
out |
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Fats
(9 Calories per gram)- Provides energy, transports
fat-soluble vitamins (A,D,E & K), cellular membrane structure
and function, precursors to hormones, cellular signals, regulation
and excretion of nutrients in cells, organ protection, prolonging
the digestive process by slowing gastric emptying, initiating
hormonal release of cholecystokinin(CCK) - hormone that signals
satiety (feeling of fullness)
- Recommend 20 - 30% of total
caloric intake (closer to 20% for fat loss)
- Unsaturated Fatty Acids -
increase HDL - "good" cholesterol
-
- mono-saturated
- olive oil, canola oil, almond oil
- poly-saturated
- peanuts, macadamia nuts, safflower oil, corn
oil
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Water- constitutes
approximately 60% of adult body weight
Benefits:
- Improves endocrine-gland function
- Alleviates fluid retention
- Improves liver function - increases % of fat
used for energy
- Regulates thirst
- Helps decrease appetite
- Efficiently distributes nutrients throughout the
body
- Improves body temperature regulation
- Maintains blood volume
General
Recommendations:
- Should consume at least 96 oz. (3 quarts)
of water per day
- Consume an additional 8 oz. of water
for every 25 lbs. a person is over ideal bodyweight for
fat loss
- Water intake should be increased if
the individual is exercising or is in a hot
climate
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Dehydration
- body cannot adapt to
dehydration
- Fluid loss of 2% of body weight will
adversely affect circulatory function and decrease
performance
- Decrease Blood Volume
- Decrease Blood Pressure
- Decrease Performance
- Decrease Sweat Rate
- Increase Heart Rate
- Increase Water Retention
- Increase Sodium Retention
- Decreased Cardiac Output
- Decreased Blood Flow to Skin
- Increased Perceived Exertion
- Increased use of Muscle
Glycogen
Guidelines for Fluid
Replacement:
- Consume 16 oz. of fluid 2 hours prior
to exercise, an additional 8 -16 oz. if
exercising in warm weather
- Drink 20 - 40 oz. of fluid for every hour
of exercise
- Fluids should be cool due to gastric
emptying
- If exercise exceeds 60 minutes, use a
sport drink containing up to 8% carbohydrates (can
replace fluid and muscle-glycogen stores)
- Goal is to replace sweat and urine
losses
- Ingest 20 oz. of fluid for every pound of body
weight lost after an exercise bout, especially if rapid
re-hydration is necessary
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Hyponatremia - over hydration,
can result in poor levels of sodium and deplete
body of vital nutrients, vitamins and minerals,
which could lead to death
Recommendations:
- Don't drink more than you sweat
- Use sport drinks that contain
sodium
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Fiber-
Provides some bulk to diet by increasing satiety, and
some fibers delay stomach emptying
- Recommended Daily Intake of Fiber is
25g/day
- Prevents constipation and establishes
bowel regularity
- Maintains good intestinal motility
- Aids in prevention of bacterial
infections
- Helps to lower the risk of colon
cancer
- Helps to retain the health and tone of
the digestive-tract musculature
- May reduce the risks of heart and
artery disease by lowering blood cholesterol
- Regulates the body' s absorption of
glucose
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