Upload
betty-short
View
213
Download
0
Embed Size (px)
Citation preview
Nutrition For Fitness
The integration and application of scientifically based nutrition and exercise physiology principles that support and enhance training, performance, and recovery.
Basic Guidelines
Energy
Carbohydrates
Proteins
Fats
Vitamins & Minerals
Fluids
Food & Fluid Intake:befor
eduring after
Exercise
Carbohydrates
Intake before, during, and after exercise
BEFORE: Either 1 gram per kilogram, 1 hour before exercise, or 2 grams per kilogram if eating 2 hours before exercise.
DURING: 30-60 grams per hour of exercise to help spare muslce glycogen, maintain blood glucose concentrations, and delay fatigue.
AFTER: Highest rate of muscle glycogen synthesis when 1.5 grams per kilogram one hour after exercise
Protein
Amino Acids linked together which are critical in many body functions and skeletal muscle tissue.
4 kcals/gram
ProteinRecommended Daily Intake
Level of Activity Recommended Daily Protein Intake
Sedentary 0.8g/kg
Recreational 1.0g/kg
Endurance 1.2-1.4g/kg
Ultra endurance 1.2-2.0g/kg
Strength 1.5-2.0g/kg
FATS
9 kcals/gram Body’s long term energy storage site.
Most fats in food are in the form of triglycerides
FluidsWater provides the aqueous medium for chemical reactions with in cells, transports substances throughout the body, and maintains body temperature
Our bodies are approximately 60%
water.