2. Health Benefits
General
Weight control
Increased lean body mass
Decreased risk of Cardiovascular Disease,
Stroke, Metabolic Syndrome, etc.
Sports Specific
Increase in athletic performance
Decrease in recovery time
3. The major things to focus on…
Fat
Protein
Carbohydrates
Hydration
4. Fat
Compound that is insoluble in water (oils and animal fat)
Ex-lard, butter, whale blubber, beef fat.
Sometimes tastes good but can be terrible for you!
Causes: heart disease, type 2 diabetes, musculoskeletal
disorders, cancer, and impotence.
Good news!!! Obesity and being overweight is mostly
preventable!
5. Protein
Compounds used to rebuild muscle tissue and improve brain
activity.
Found in meat.
High protein/low fat meats: Turkey, chicken, fish.
High protein/high fat meats: ground meat (hamburger).
6. Carbohydrates
Energy foods that make up a lot of your calories.
Switched up between high glycemic and low glycemic
carbohydrates.
High Glycemic: potatos, white bread, rice.
Low Glycemic: Whole wheat bread, carrots, fruits.
Must use for energy before a workout.
7. Two types of activity:
Aerobic
How muscles use oxygen for long workouts at a slower pace (4
lap run).
Low intensity activity
Done for longer periods of time
Oxygen consumption meets demands of muscle activation.
Anaerobic
How muscles use no oxygen for short bursts (sprints,
weightlifting).
Triggers lactic acid build up (the burn!!!!)
2 seconds to 2 minutes in duration
Promotes strength, speed, and power to build muscle mass.
8. Aerobic
“With Oxygen”
Long Duration
Cycling
Running
PROTEIN
Moderate PRO requirements (lean protein)
1.2 – 1.7 g/kg
CHO (Carbohydrates)
5-12 g/kg dependent on intensity
FAT
Do not over restrict
9. Aerobic
Pre
45g CHO 30-60 min prior
Limit fat, low-glycemic CHO (Whole wheat bread, oatmeal, pasta,
sweet potato, chocolate)
During
30g CHO/hr
High-glycemic CHOs (white bread, rice, potatoes, corn,
bananas peaches,)
Post
4:1 ratio of CHO to PRO within 30 minutes
Meal 2 hours after
http://yourhealthybody.jillianmichaels.com/high-glycemiccarbohydrates-2594.html
10. Anaerobic
“Without Oxygen”
Short Duration
Sprinting
Weight Lifting
PRO
Increased PRO requirements
1.4 – 2 g/kg
CHO
Necessary for muscle development
FAT
Do not over restrict
11. Anaerobic
Before you exercise!
Full meal 3 - 4 hours before
Snack 30 minutes before
During
5 to 10 oz water or sports drink per 15-20 minutes
Post
Snack within 30 minutes
4:1 CHO to PRO
1 – 1.5g/kg CHO
Hydrate for losses
12. Hydration
Water
Sports Drinks
Water
Electrolytes (sodium, potassium, calcium, etc.) Bananas
These help your body absorb moisture.
Glucose/Fructose Mixture (pineapple juice, cranberry juice)
Consume adequate fluids to replace losses
Exercise > 90 minutes
Sports Drink
Exercise < 90 minutes
Water
13.
14. Common Supplements
Vitamins
No Calories = No Energy!
Energy Drinks
5 hour energy – No Caffeine / Low CHO
Monster / Red Bull
"The amounts of guarana, taurine, and ginseng found in popular energy drinks are far below the amounts
expected to deliver either therapeutic benefits or adverse events".
Journal of American Pharmacists Association 2008
15. Protein
Whey
Isolated from milk
“Fast Acting”
Casein
Isolated from milk
“Slow Acting”
Soy
Isolated from the soy bean
Vegan
Notas do Editor
According to the Harvard Medical School, on average, caloric burn ranges from 90 calories per hour of moderate training by a 125-pound person to up to 266 calories per hour of vigorous effort by a 185-pound person.1.4 – 1.7g/kg per ADA1.5 – 2.0g/kg per NSCA national strength and conditioning associationThere is a modest increase in needs most literature shows that you increase your efficiency rather than increase needInsulin induced growth factorYou want to limit fat around the time of exercise but need it in normal diet
High in complex carbohydrates Limit Fat/Fiber beforeMix of complex and simple carbohydrateHigh CHO snack 30 minutes before
You can over consume water! Water toxicity, hypohydration, hyponatremia
Shown to increase protein synthesisCurrent research: Antioxidant properties: GlutathioneMilk Proteins may reduce risk of cancer