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HES Week 7 Nutrition and Physical Activity

by: merlec16

HES Week 7 Nutrition and Physical Activity HES 101

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Notes taken in class on Lecture 7 on Nutrition and Physical Activity.
Exercise for Health
Sharon K. Woodard
Class Notes
nutrition, health, exercise, Science
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This 4 page Class Notes was uploaded by merlec16 on Tuesday October 11, 2016. The Class Notes belongs to HES 101 at Wake Forest University taught by Sharon K. Woodard in Fall 2016. Since its upload, it has received 3 views.

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Date Created: 10/11/16
HES Nutrition and Physical Activity- Lecture 6 *Course reflection assignment* Diets of Olympic Athletes  Michael Phelps- 12,000  Usain Bolt- 5,000  Gabby Douglas- 2,000 Energy Basics- Individual Caloric needs  Age  Sex  Height  Weight  Body comp  Type of activity  Frequency, intensity, duration Daily Caloric intake: Macro-nutrient breakdown  Fat 20-35% (slower source of energy -> lower intensity exercise)  Carbohydrate 45-65% (primary energy source for exercise)  Protein 10-25% (muscle building and recovery -> after exercise) Carbohydrates-  45-65% of total calories  Best fuel for working muscles  During: provides energy  After: replenished muscle glycogen stores  Complex Carbs (should eat to repair for exercise) o What you want most of your carbs from o Veggies  Simple carbs (during exercise) o Milk products o Candy and sweets Fats  20-35% of total calories  Provides energy during prolonged exercise  Preferred fuel source for low and moderate intensity exercise Protein  10-25% of calories  Helps muscle building and recovery after exercise  Include variety or different protein sources  Building block for muscle (does more protein = more muscle? NO there is a limit- will get stored as fat eventually)  Repairs muscle damage  Not main fuel source during exercise  Consume throughout the day – more after high-intensity exercise  Elite competitors may require more protein, but still only 20-25% of total calories The Case FOR Supplements Convenience – you should be able to get nutrients from balanced diet but if you’re short on time…  Multivitamins o Safety net for vitamin deficiencies  Types of Supplements o Creatine o Protein powder o Bars, gels o Sports drinks The Case AGAINST Supplements  Marketed to sell o Product quality effectiveness, and safety  Not regulated by the FDA  Few supported by sound research  Excessive protein consumption  Dangerous and/or illegal substances o Steroids, ephedra, HGH  Website: Creatine Supplements  Builds muscle, increases strength, enhances recovery  Effective for repeated short bursts of high intensity activity  Generally considered safe for healthy adults o “Non-responders”- some people don’t respond to creatine o Side effects  Fluid weight gain -> kidney damage  Effects do not last after supplementation is stopped Protein Powder  Whey, Soy, Casein: high quality proteins  Good for post workout  Daily recommended intake is typically already met with “whole foods” so supplements are not necessary  0.6 to 0.9 g/kg daily  Often used as a recovery drink o Combine with carbohydrate to refuel Sports Bars/Energy Bars  Highly dense nutrition  Contain all macro and micro nutrients o Typically 100-300 calories  Easy, convenient access to calories and specific nutrients o Not a new food group  No performance advantage  Important to stay hydrated Energy gels/chews  Fast release, quick source of carbohydrates  Pudding or frosting texture o Also available in “gummy form”  25-28 grams of carbohydrates o approximately 100 calories per gel  Very little protein if any Hydration Importance of hydration  Human body is about 60% water  Fluids regulate body temp (sweat)  Fluids transport key nutrients and oxygen throughout the body Hydration Guidelines  Hydrate before, during, and after exercise  Do NOT ley thirst be your guide  Fluid loss IS NOT fat loss  Replenish electrolyte lost in sweat after exercise Sport drinks  For moderate to vigorous exercise lasting more than one hour  Replenish electrolytes and provide carbohydrates  80 calories or less from carbohydrates per 8oz Water only  Appropriate for almost all exercise lasting less than one hour  Does not replenish electrolytes or provide carbohydrates  Provides necessary hydration without additional calories Caffeine The case FOR caffeine  Stimulates CNS and lowers RPE  Can improve endurance performance  For desired effect 1-2 cups 30-60 minutes before exercise The case AGAINST caffeine  “Non-responders” not affected by it  “Addictive” qualities  Negative side effects including DI distress, high BP, anxiety headache Customize your Nutrition goals  Caloric needs are different and depend on your goals  General health/fitness  Athletic/competitive Before exercise Meals  Eat at least hours before exercise  Mainly carbohydrates, combine with protein  Minimal fat and fiber Hydration  Plenty of water 2-3 hours before exercise  At least 4-8oz of water immediately before exercise Carb Loading The case FOR carb loading  For high intensity, long duration endurance events > 90 minutes  “Topping off” glycogen stores  Start 7 days before competition, not the night before The case AGAINST carb loading  Not necessarily effective for improving performance in shorter events  Leads to fluid retention – stiffness and “heaviness”  If not done over longer period of time, may actually hinder performance After Exercise For exercise > 60 minutes  Replace fluids and follow regular mean patter For high intensity  Replace carbs  Protein Tips  Avoid under-hydration  Avoid overconsumption of sport drinks  Maintain a balance between too much food and too little protein  Do not replace meals with energy bars Campus Nutritionist Kate Ruley Exam is cumulative multiple choice and true false review slide on sakai glance over all slides


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