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Chapter 10Chapter 10
Nutrition: Nutrition: Fitness & Fitness &
SportsSports
New Diet Analysis 2~New Diet Analysis 2~
See website for assignment/detailsSee website for assignment/details
http://people.ucsc.edu/~taj/Chem80A
OUTLINEOUTLINE
Fuel Requirements for Exercise
Physical activity & Beginning an Exercise Program
Fuel Types for Exercise
Physical FitnessPhysical Fitness
““The ability to perform moderate The ability to perform moderate to vigorous activity without to vigorous activity without undue fatigue”undue fatigue”
Fat usage by the bodyFat usage by the body– Increased physical fitness means Increased physical fitness means
improved usage of fat for energyimproved usage of fat for energy
Benefits of Physical ActivityBenefits of Physical Activity
Nutrition and Physical Nutrition and Physical ActivityActivity
Only 15% of adults are regularly Only 15% of adults are regularly physically active (U.S.)physically active (U.S.)
NUTRITION (intake)
Physical Performance
Nutrient Use
Beginning an Exercise Beginning an Exercise ProgramProgram
Start out slowlyStart out slowly Vary your workoutVary your workout——Make it funMake it fun Include othersInclude others——Keep accountable Keep accountable
(notebook/log)(notebook/log) Set attainable goals (min. 6 weeks) Set attainable goals (min. 6 weeks) Set aside specific time (daily or weekly)Set aside specific time (daily or weekly) Reward yourselfReward yourself Focus on long-term and not on occasional Focus on long-term and not on occasional
setbackssetbacks
2005 Dietary Guidelines for 2005 Dietary Guidelines for AmericansAmericans
30 minutes/day physical activity 3X /week30 minutes/day physical activity 3X /week– Reduce risk of chronic diseaseReduce risk of chronic disease
60 minutes/day physical activity, 3X 60 minutes/day physical activity, 3X /week/week– Manage body weight and prevent weight gainManage body weight and prevent weight gain
90 minutes/day physical activity, 3X 90 minutes/day physical activity, 3X /week/week– Sustain considerable weight lossSustain considerable weight loss
Challenge QuestionChallenge Question
What is your target heart rate zone?What is your target heart rate zone?
How do you calculate it?How do you calculate it?
Why does it matter?Why does it matter?
Target heart rate zone is the Heart beats/ min (based on age) that you are trying to maintain during spec. exercise
220-(age) = ? (0.6 –low end) – (0.9 –high end)
If you are interested in burning more fat (need the aerobic “oxygen zone” –low end, ~120 beats/min)Light jog or brisk walking, weight lifting, swimmingIf you want to improve cardiovascular (Heart health) focus on anAerobic (high output end 180 beats/min) e.g. running,
OUTLINEOUTLINE
Fuel Requirements for Exercise
Physical activity & Beginning an Exer. Program
Fuel Types for types of Exercise
Fuel for Muscle WorkFuel for Muscle Work
ATPATP Chemical energy Chemical energy
– Used by cells for muscle contractions Used by cells for muscle contractions Only small amount is stored in resting Only small amount is stored in resting
cells cells – 2-4 seconds worth of work2-4 seconds worth of work
Other sources of energy are neededOther sources of energy are needed
Phosphocreatine (PCr)Phosphocreatine (PCr)
High-energy compoundHigh-energy compound – Formed and stored in muscle cellsFormed and stored in muscle cells
PCr + ADP Cr + ATPPCr + ADP Cr + ATP
Activated instantlyActivated instantly – Replenishes ATPReplenishes ATP
Sustains ATP (work) for a few minutesSustains ATP (work) for a few minutes
Anaerobic GlycolysisAnaerobic Glycolysis Limited oxygenLimited oxygen——Intense physical Intense physical
activity (running)activity (running) Pyruvate is converted to lactate Pyruvate is converted to lactate Produces 2 ATP per glucose Produces 2 ATP per glucose
– ~5% of energy potential~5% of energy potential
Replenishes ATP quicklyReplenishes ATP quickly Cannot sustain ATP productionCannot sustain ATP production
– 30 seconds to 2 minutes of work30 seconds to 2 minutes of work Lactate build-upLactate build-up (soreness) (soreness)
– Changes acidity that inhibits glycolysis Changes acidity that inhibits glycolysis enzymesenzymes
Aerobic GlycolysisAerobic Glycolysis
Plenty of oxygen available (talk test)Plenty of oxygen available (talk test) Low to moderate intensity (jogging)Low to moderate intensity (jogging) Produces 36-38 ATP per glucose Produces 36-38 ATP per glucose
– 95% of energy potential95% of energy potential ATP replenished slowly ATP replenished slowly Sustained ATP productionSustained ATP production
– 2 minutes to 3 hours of work2 minutes to 3 hours of work– Best for burning fatBest for burning fat
Glucose UtilizationGlucose Utilization
GlycolysisSugar burningNo Oxygen“No talking”Running
Citric Acid CycleFat Burning<jogging
GlycogenGlycogen Temporary storage of glucose in liver Temporary storage of glucose in liver
and muscleand muscle Muscle glycogenMuscle glycogen
– Used only by that muscleUsed only by that muscle Liver glycogen released into Liver glycogen released into
bloodstreambloodstream During low to moderate intensityDuring low to moderate intensity
– Can sustain work for up to 2 hoursCan sustain work for up to 2 hours ““Bonking” running/ jogging along – Bonking” running/ jogging along –
– ““hit the wall”hit the wall”– Depleted glycogenDepleted glycogen– Work at ~50% of maximal capacityWork at ~50% of maximal capacity
ATP FormationATP Formation
28-32 ATPCitric Acid Cycle/ETCFat Burning<jogging
GlycolysisSugar burningNo Oxygen“No talking”Running
2 ATPs
NEED ~ min. 20 MinutesBefore Fat burning ensuesRecommend 40-60 min 3X weeksustained exercise
Maintaining Normal Blood Maintaining Normal Blood Glucose LevelGlucose Level
Important Important – For activity lasting longer than 20-30 For activity lasting longer than 20-30
minutesminutes
Intake of 30-60 gm carbohydrates per Intake of 30-60 gm carbohydrates per hourhour – During strenuous endurance activityDuring strenuous endurance activity– Delays fatigue by 30-60 minutesDelays fatigue by 30-60 minutes34 grams
Fat Fuel (Fatty Acid)Fat Fuel (Fatty Acid) Majority of stored energy in the bodyMajority of stored energy in the body Fatty acids Fatty acids
– Converted to ATP by muscle cellsConverted to ATP by muscle cells 12 ATP produced 12 ATP produced
– Per each turn of the Citric Acid Cycle Per each turn of the Citric Acid Cycle – 108 ATP for each 16 C fatty acid chain!!!!!!!!!108 ATP for each 16 C fatty acid chain!!!!!!!!!
Trained muscles Trained muscles – Have more mitochondriaHave more mitochondria– Have greater ability to use fat as fuelHave greater ability to use fat as fuel– The more trained muscles respiring, the more fat The more trained muscles respiring, the more fat
burnedburned– Advocate full body workout(s): dancing, swimming, Advocate full body workout(s): dancing, swimming,
biking, jogging, yoga, weightlifting, brisk walking, biking, jogging, yoga, weightlifting, brisk walking, sportssports
Fat FuelFat Fuel Rate of fat useRate of fat use
– Dependent on concentration of fatty Dependent on concentration of fatty acids in the bloodstreamacids in the bloodstream
Prolonged exercise >>20 min Prolonged exercise >>20 min – Fat becomes main fuel sourceFat becomes main fuel source
Intense activity (e.g. sprinting)Intense activity (e.g. sprinting)– Fat is not a major source of fuel Fat is not a major source of fuel – Requires more oxygen for aerobic Requires more oxygen for aerobic
breakdown (than glucose)breakdown (than glucose)
ProteinProtein——Minor Source of Minor Source of FuelFuel
During rest and low/moderate exerciseDuring rest and low/moderate exercise– Provides 2%-5% of energy needsProvides 2%-5% of energy needs
During endurance exerciseDuring endurance exercise– Provides 10%-15% of energy needsProvides 10%-15% of energy needs
Branched-chain amino acids provide Branched-chain amino acids provide most of the energy (Leu, Isoleu, Val)most of the energy (Leu, Isoleu, Val)
Average diet Average diet – Provides ample amount of these amino Provides ample amount of these amino
acids acids – Supplements not needed (usually)Supplements not needed (usually)
Fuel Use During Physical Fuel Use During Physical ActivityActivity
OUTLINEOUTLINE
Fuel Requirements for Exercise
Physical activity & Beginning an Exer. Program
Fuel Types for types of Exercise
Calorie NeedsCalorie Needs Individual needs varyIndividual needs vary Monitoring weight and body fatMonitoring weight and body fat
– If weight falls, increase intakeIf weight falls, increase intake– If body fat increases, cut back in fat If body fat increases, cut back in fat
(& kcal) and maintain activity(& kcal) and maintain activity Desirable body fat for male Desirable body fat for male
athletes: 5%- 18%athletes: 5%- 18% Desirable body fat for female Desirable body fat for female
athletes: 17%-28%athletes: 17%-28%
Carbohydrate NeedsCarbohydrate Needs
Main fuel for many types of activityMain fuel for many types of activity Consume ~60% of total kcal from Consume ~60% of total kcal from
carbohydratecarbohydrate
>> 5 gm of carbohydrate/kg body weight 5 gm of carbohydrate/kg body weight Aerobic and endurance athletesAerobic and endurance athletes
– 7-10 gm carbohydrates/kg body weight7-10 gm carbohydrates/kg body weight– ~ 500-600 gm of carbohydrates/day~ 500-600 gm of carbohydrates/day
Carbohydrate LoadingCarbohydrate Loading
Events lasting longer than 60-Events lasting longer than 60-90 minutes90 minutes
Maximize glycogen storesMaximize glycogen storesTapering of exercise while Tapering of exercise while
increasing carbohydrate increasing carbohydrate intakeintake
Additional water weightAdditional water weight
Carbohydrate (CHO) Carbohydrate (CHO) LoadingLoading
600600600450 450450CHO
(grams)
rest20 20404060Exercise Time
123456Days Before Com-petition
Fat NeedsFat Needs
~35% of total kcal (runner, ~35% of total kcal (runner, otherwise much less . . otherwise much less . .
Rich in monounsaturated fatsRich in monounsaturated fats Limit saturated fatsLimit saturated fats Limit Limit transtrans fat fat
Protein NeedsProtein Needs
Recommend 1.0 - 1.6 gm protein/kg body weightRecommend 1.0 - 1.6 gm protein/kg body weight
Up to 1.7 gm/km body weight for athletes Up to 1.7 gm/km body weight for athletes beginning strength trainingbeginning strength training
Needs are easily met by a normal diet ~ sort ofNeeds are easily met by a normal diet ~ sort of– Major Protein supplements are not necessary unless Major Protein supplements are not necessary unless
attempting to build muscle mass (protein shakes)attempting to build muscle mass (protein shakes)– Excessive protein has not been shown to be beneficial Excessive protein has not been shown to be beneficial
Current Protein Current Protein RecommendationsRecommendations
Vitamins and MineralsVitamins and Minerals
Vitamin E and C Vitamin E and C – Slightly higher needsSlightly higher needs– Antioxidant propertiesAntioxidant properties
Thiamin, riboflavin, vitamin B-6, Thiamin, riboflavin, vitamin B-6, potassium, magnesium, iron, zinc, potassium, magnesium, iron, zinc, copper, and chromium needs copper, and chromium needs – May also be higher (role in metabolism May also be higher (role in metabolism
or sweat)or sweat) Increase intake of fruits and vegetablesIncrease intake of fruits and vegetables
Vitamin C
Iron NeedsIron Needs Iron deficiency affects performanceIron deficiency affects performance Sports anemiaSports anemia
– Increase in plasma volume but not Increase in plasma volume but not RBCsRBCs
Women at risk because of Women at risk because of menstruationmenstruation
Focus on iron-rich foodsFocus on iron-rich foods Use of iron supplement may cause Use of iron supplement may cause
toxic effectstoxic effects
Calcium NeedsCalcium Needs Restriction of dairy products by Restriction of dairy products by
women – not good (yogurt, cheeses)women – not good (yogurt, cheeses) Irregular menstruation/AmenorrheaIrregular menstruation/Amenorrhea
– Severe bone loss and osteoporosisSevere bone loss and osteoporosis– Extra calcium does not compensate for Extra calcium does not compensate for
effects of menstrual irregularitieseffects of menstrual irregularities– Compromises bone healthCompromises bone health
Calcium deficiency increases risk of Calcium deficiency increases risk of stress fracturesstress fractures
Challenge QuestionChallenge Question
What can the female athlete do to her What can the female athlete do to her diet and physical activity level to diet and physical activity level to reestab. Monthly mensus?reestab. Monthly mensus?
Increase Energy (caloric intake)Decrease physical activity level
Fluid NeedsFluid Needs
Needs of average adultsNeeds of average adults– 9 cups per day for women9 cups per day for women– 13 cups per day for men13 cups per day for men
Athletes need more (depending on sweatingAthletes need more (depending on sweating Maintenance of body’s cooling systemMaintenance of body’s cooling system
– Water helps dissipate heat from working musclesWater helps dissipate heat from working muscles Avoid losing more than 2% of body weight Avoid losing more than 2% of body weight
during exerciseduring exercise For every 1lb. lost replace 2.5-3 cups of fluidFor every 1lb. lost replace 2.5-3 cups of fluid
Confirming your knowledge -Confirming your knowledge -BreakBreak
What are the recommended levels of What are the recommended levels of protein in g/kg/body wt. for athletes?protein in g/kg/body wt. for athletes?
What are the recommended additional What are the recommended additional vitamin antioxidants required for vitamin antioxidants required for athletes? athletes?
STOP Here - Have a Nice Weekend Remember your Diet Analysis II Due Thursday . . .
1.0-1.5 grams/kg of body weight
Vitamin C and E
OUTLINE
CHAPTER 10 – Nutrition & Fitness
Midterm results
CHAPTER 11 – Eating DisordersBrief - Highlights
CHAPTER 13 – Food Safety
BREAK – Dietary EFAs & Cereal Party
Heat ExhaustionSports drinks & Bars
Pre- endurance & Recovery from Training
Ergogenic Aids & Training Supplements
Midterm Results – 395 ptsMidterm Results – 395 pts
High 375 (94%)High 375 (94%) Low 192 (50%)Low 192 (50%) Avg 305 (77%)Avg 305 (77%)
Standard GradeStandard GradeA > 355A > 355B > 315 B > 315 C > 275C > 275D < 235D < 235
Curve Curve A > 320 (15)A > 320 (15)B > 280 (13)B > 280 (13)C > 210 (8)C > 210 (8)D < 200 (1)D < 200 (1)
OUTLINE
CHAPTER 10 – Nutrition & Fitness
Midterm results
CHAPTER 11 – Eating DisordersBrief - Highlights
CHAPTER 13 – Food Safety
BREAK – Dietary EFAs & Cereal Party
Sports drinks & Bars
Pre- endurance & Recovery from Training
Ergogenic Aids & Training Supplements
Heat Exhaustion
Heat ExhaustionHeat Exhaustion Heat stress causes depletion of blood Heat stress causes depletion of blood
volume due to fluid loss volume due to fluid loss Body heat is dissipated through evaporation Body heat is dissipated through evaporation
of sweat (fluid)of sweat (fluid) Fluid loss (sweat): ~3-8 Cups per hourFluid loss (sweat): ~3-8 Cups per hour Humidity interferes with sweat productionHumidity interferes with sweat production Dehydration decreases endurance, Dehydration decreases endurance,
strength, performancestrength, performance Signs: Profuse sweating, headache, Signs: Profuse sweating, headache,
dizziness, nausea, weakness, visual dizziness, nausea, weakness, visual disturbancesdisturbances
Heat CrampsHeat Cramps Frequent complication of heat Frequent complication of heat
exhaustionexhaustion– Exercising in heatExercising in heat– Significant sweatingSignificant sweating– Consuming water without sodiumConsuming water without sodium
Painful muscle contractions Painful muscle contractions – 1-3 minutes at a time1-3 minutes at a time
Ensure adequate salt and fluid intakeEnsure adequate salt and fluid intake Exercise moderately at first in the Exercise moderately at first in the
heatheat
Heat StrokeHeat Stroke High blood flow to working musclesHigh blood flow to working muscles
– Overloads body’s cooling systemOverloads body’s cooling system– Sweating ceasesSweating ceases– Internal body temperature reaches 104Internal body temperature reaches 104°°
FF– Fatality rate highFatality rate high
Symptoms:Symptoms: – Nausea, confusion, irritability, poor Nausea, confusion, irritability, poor
coordination, seizures, comacoordination, seizures, coma Replace fluids Replace fluids Monitor weight change (fluid loss)Monitor weight change (fluid loss) Avoid exercising in hot humid Avoid exercising in hot humid
conditionsconditions
OUTLINE
CHAPTER 10 – Nutrition & Fitness
Midterm results
CHAPTER 11 – Eating DisordersBrief - Highlights
CHAPTER 13 – Food Safety
BREAK – Dietary EFAs & Cereal Party
Sports drinks & Bars
Pre- endurance & Recovery from Training
Ergogenic Aids & Training Supplements
Heat Exhaustion
Sports Drinks For Sports Drinks For Endurance ExerciseEndurance Exercise Recommended for activity > 60 minutesRecommended for activity > 60 minutes
– Help maintain blood glucose level and Help maintain blood glucose level and blood volume blood volume
– Delay “Hitting the Wall” glyocgen Delay “Hitting the Wall” glyocgen depletiondepletion
Supply electrolytes: Na, K, P, ClSupply electrolytes: Na, K, P, Cl
<60 minutes: Water adequate:<60 minutes: Water adequate:– Nutrients are easily replaced by dietNutrients are easily replaced by diet
Gels and BarsGels and Bars
Provide additional fuelProvide additional fuel Should be taken with fluidsShould be taken with fluids Expensive source of nutrientsExpensive source of nutrients Ideal bars for endurance athletesIdeal bars for endurance athletes
– Contain 40 gm carbohydrate, 10 gm Contain 40 gm carbohydrate, 10 gm of protein, 4 gram fat, 5 gm of fiberof protein, 4 gram fat, 5 gm of fiber
– Fortified with vitamins and mineralsFortified with vitamins and minerals
Content of Energy Bars and Content of Energy Bars and GelsGels
Confirming your knowledgeConfirming your knowledge
After what duration of exercise are Sports After what duration of exercise are Sports drinks considered necessary for drinks considered necessary for replenishment of glucose and electrolyte replenishment of glucose and electrolyte stores?stores?
60 minutes
OUTLINE
CHAPTER 10 – Nutrition & Fitness
Midterm results
CHAPTER 11 – Eating DisordersBrief - Highlights
CHAPTER 13 – Food Safety
BREAK – Dietary EFAs & Cereal Party
Sports drinks & Bars
Pre- endurance & Recovery from Training
Ergogenic Aids & Training Supplements
Heat Exhaustion
Pre-Endurance (running) Event Pre-Endurance (running) Event MealMeal
Light meal 2-4 hours prior to eventLight meal 2-4 hours prior to event Consisting primarily of carbohydrate Consisting primarily of carbohydrate
(top off glycogen stores)(top off glycogen stores) Low fat (<25% of energy intake)Low fat (<25% of energy intake) Little fiber (prevent bloating, gas)Little fiber (prevent bloating, gas) Moderate proteinModerate protein Avoid fatty, fried foods Avoid fatty, fried foods Blended or liquid meal recommended Blended or liquid meal recommended
for meals eaten 1-2 hours priorfor meals eaten 1-2 hours prior
Recovery MealRecovery Meal
Carbohydrate-rich meal within 2 Carbohydrate-rich meal within 2 hours after endurance eventhours after endurance event– Glycogen synthesis is the greatestGlycogen synthesis is the greatest– 1-2 gm Carbs/kg body weight1-2 gm Carbs/kg body weight
Choose high glycemic index foodsChoose high glycemic index foods Aim for 3:1 carbohydrate-to-protein Aim for 3:1 carbohydrate-to-protein Fluid and electrolyte replacementFluid and electrolyte replacement
Replenishing Muscle GlycogenReplenishing Muscle Glycogen
Availability of adequate carbohydrateAvailability of adequate carbohydrate Ingestion of carbohydrate soon after Ingestion of carbohydrate soon after
exerciseexercise Selection of high-glycemic-load Selection of high-glycemic-load
carbohydratecarbohydrate Combination of carbohydrate and Combination of carbohydrate and
protein foodsprotein foods
Nutrition: Fitness/Sports Nutrition: Fitness/Sports SummarySummary
Aerobic zone for Fat burning, 120-130 BPMAerobic zone for Fat burning, 120-130 BPM– Brisk walking, jogging, dancing, warrior yoga,Brisk walking, jogging, dancing, warrior yoga,– Stationary bike, treadmill, elliptical, (talk test)Stationary bike, treadmill, elliptical, (talk test)
~60% carbohydrate diet if athlete~60% carbohydrate diet if athlete Eat simple sugar before workout Eat simple sugar before workout (fruit, drink etc.)(fruit, drink etc.)
– Maximizes fat metabolismMaximizes fat metabolism
More PROTEIN: Athletes req. 1.0-1.7 g/kg/bdy wt. More PROTEIN: Athletes req. 1.0-1.7 g/kg/bdy wt. /day/day
Vit C and E beneficial (oxidative stress)Vit C and E beneficial (oxidative stress) Weightlifting: focus on the eccentrics. . . Best stimuliWeightlifting: focus on the eccentrics. . . Best stimuli
OUTLINE
CHAPTER 10 – Nutrition & Fitness
Midterm results
CHAPTER 11 – Eating DisordersBrief - Highlights
CHAPTER 13 – Food Safety
BREAK – Dietary EFAs & Cereal Party
Sports drinks & Bars
Pre- endurance & Recovery from Training
Ergogenic Aids & Training Supplements
Heat Exhaustion
Challenge Question>Challenge Question>What is an ergogenic aid?What is an ergogenic aid?
And what are some examples?And what are some examples?
A mechanical, nutritional, psychological, pharmacological or physiological substance or
treatment intended to improve exercise performance.
See next slide for examples
Ergogenic AidsErgogenic Aids
Ergogenic AidsErgogenic Aids
Steroid HormonesSteroid Hormones
Among the synthetic anabolic Among the synthetic anabolic steroids are:steroids are:
Why are these hormones of interest?
Do steroids really work? i.e. improve muscle mass
and performance? . . .
O
H3C
H3C
MethandienoneO
CH3
H3CH3C
OHOH
CH3
MethenoloneO
H3C
H3C O
4-Androstene-3,17-dione
A resounding Yes . . .
AndrosteroneTestosteroneO
OH
H3C
H3C H3C
H3C
O
HO
Hydroxycut recallHydroxycut recall
hydroxycitric acid
Laboratory and animal studies of HCA have produced results that indicate a potential for modulation of lipid metabolism
Shara et al., 2003, Mol. Cell. Biochem. 254 (1-2): 339–46
MAY 2009The FDA has received 23 reports of serious liver injuries, including a death, linked to Hydroxycut products.
SUSPECTED CULPRIT hydroxycitric acid (HCA)
1 medical study shows associated liver toxicity
Nutrition: Fitness/Sports Nutrition: Fitness/Sports ControversiesControversies
Any Additional Ergogenic aids????Any Additional Ergogenic aids???? Best natural/safe muscle building: Best natural/safe muscle building: CreatineCreatine
– Add to estab. resistance training routine, not an Add to estab. resistance training routine, not an anabolic!anabolic!
Hydroxycut recallHydroxycut recall Acai?Acai? 5 hour energy drinks?5 hour energy drinks? Rely on your own case study?Rely on your own case study?
– Little scientific data to back up claims. . .Little scientific data to back up claims. . .– Try out a scientific lit. search??? Try out a scientific lit. search??? Folklore/Fad Folklore/Fad Added Added
Fitness???Fitness???
– Use at own risk, < upper limitUse at own risk, < upper limit– Maybe toxic, maybe ok? Maybe toxic, maybe ok? – Try for min. 6 weeks?, evaluate Try for min. 6 weeks?, evaluate
END CHAPTER 10END CHAPTER 10
Chem 80A Class InterestsChem 80A Class Interests
Increase Energy (caloric intake)Decrease physical activity level