Nutrition For Health & Exercise Part 2
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What are the ideal body fat percentages?
Males - 14-17% Females - 24-29% Excess body fat is dead weight - energy inefficient Lean body mass (muscle) more desirable
What is the problem with BMI as an indicator of health?
Doesn’t consider weight of lean muscle
What is the definition of obesity?
Accumulation of excess body fat to extent which may impair health Overweight = BMI 25+ Obese = 30+
What are the causes of obesity?
Over-eating Eating poor diet Reduced exercise Positive energy balance Genetic causes Social-economic factors
What are the problems associated with obesity?
CHD Strokes Diabetes Osteo-arthritis Cancers Depression
What are the differences in the diet of an endurance athlete vs power athlete?
Power: Preferred source of fuel is muscle glycogen If breakdown exceeds replacement, glycogen stores become depleted If this happens, you can’t maintain intensity of training Endurance: Prefer diet rich in carbs 6-10g per kg of body weight
What is meant by glycogen loading?
6 days before important competition athlete eats diet high in protein & fats for 3 days & exercise at high intensity to burn off existing glycogen stores Followed by 3 days of diet high in carbs & light training By totally depleting glycogen stores they can be increased by up to 2x original amount
What are important aspects of healthy diet for individual who’s trying to lose weight?
Energy equation, energy balance, calorie intake/output Nutritional advice - % of carbs, proteins, fats Alternatives used low in salt, sugar, fats, etc. Reduce alcohol intake Changing diet habits - less junk food Correct balance needed & address portion size to aid weight management
Why should exercise be incorporated into weight management programme?
Exercise plays major role in weight management p most effective way to burn calories
What is meant by raising metabolism?
Exercising boosts metabolism & lowers insulin levels as well as burning fat
What is meant by burning calories?
Body weight regulated by total number of calories you consume & use each day
What is meant by energy input/output?
Your weight is determined by number of calories eaten each day minus what body uses Everything consumed contains calories & everything you do uses calories
What is the best way to improve cardiovascular endurance?
Keep HR elevated for sustained period of time, burning calories along way
Describe the nutritional strategies an athlete may use pre-event?
Carbohydrate loading enables athletes to start event with full storage of glycogen - athlete can perform at peak level Pre-event meal/snack, high in carbohydrate 2–4 hours before Hydration levels need to be monitored. Water/isotonic sports drinks should be consumed Drink 400–600ml of fluid 2–3 hours prior, then 150–350ml about 15 minutes before event
Describe the nutritional strategies an athlete may use during an event?
Maintain hydration levels – consume water Consume isotonic sports drinks during event. Isotonic drinks can maintain blood glucose levels, replace lost fluids & electrolytes Top up glycogen stores – take energy gels during event - provide body with simple sugars (glucose & fructose), which are quick efficient fuel that can be used for energy during event Ingesting carbohydrates with high glycaemic index ratings (how quickly they’re converted & enter bloodstream) will help maintain sustained level of blood sugar
Describe the nutritional strategies an athlete may use post-event?
50g–100g of carbohydrate should be consumed post event Eat carbohydrate rich meal 2–4 hours post event Post event snack/drink should contain some protein to promote muscle repair Post event high carbohydrate snack should be consumed within 30 minutes of event to replenish glycogen stores Isotonic sports drinks quick & convenient way to refuel, replace electrolytes with added benefit of rehydration