NASM: Chapter 9 - Nutrition Part 2

Benefits:

• Moderating glucose levels

• Lowering cholesterol

Sources:

• Oats and oatmeal

• Legumes (peas, beans, lentils)

• Barely

• Many uncooked fruits and vegetables (oranges, apples, and carrots)

• Does not absorb or dissolve in water

Reduces the risk and occurrence of

• Colorectal cancer

• Hemorrhoids

• Constipation

• Bran layers of cereal grains

• Provides bulk in diet (increasing satiety value of foods)

• Some fibers delay the emptying of the stomach (increasing satiety)

• Prevents constipation

• Reduce the risk of heart and artery disease by lowering blood cholesterol

• Regulates body’s absorption of glucose (diabetes included)

• High fiber meals show to exert regulatory effects on blood glucose levels for up to 5 hours after eating

• Muscle glycogen

• 50%

• It yields nearly all of the energy needs

• Between 6 and 10 g/kg per day of carbohydrate (2.7 to 4.5 g/lb)

• Between 45 - 65% of total caloric intake

• Nutrient dense

| provides B vitamins, iron, and fiber

• 4 calories

• Will build glycogen stores and aid in performance and recovery

• Consume a high-carbohydrate meal 2-4 hours before exercising for more than an hour

• Carb intake of 1-4.5 g/kg between 1-4 hours before exercise

• 80%

• Liquid meal replacements

• Smaller meals should be consumed closer to the exercise session

• Liquid meal replacements have a quick gastric emptying time

• A technique used to increase muscle glycogen before an endurance event

• "Glycogen supercompensation"

• Can nearly double muscle glycogen stores increasing endurance potential

• 4 days of glycogen depletion (through low-carb diet approx. 10% of calories and exhaustive exercise)

• Followed by 3 days of rest and a high-carb diet (approx. 90% of calories)

• Periods of hypoglycemia

• Irritability

• Increase susceptibility to injury

• Difficulty in compliance

• GI distress

• Athletes may feel heavier and more sluggish due to increase in glycogen and water
  (Study in 1981 reversed the method and had better compliance with fewer side effects)

Endurance athletes:

• Consume between 30-60g of carbs every hour to accomplish

• Sports drinks tend to be a good source of water containing carbs

  • Potassium and sodium in these drinks help replace electrolytes

  • Contain between 6%-8% carbs are recommended for exercise lasting longer than 1 hour

• Maintains glucose levels, increasing time to exhausting by 20-60 minutes

• Can help supply glucose to working muscles whose glycogen store are dwindling (for exercise lasting more than 1 hour)

• Consuming 1.5 g/kg of carbs within 30 minutes of completing exercise to maximize glycogen replenishment

• Additional meals of 1.5 g/kg of carbs every 2 hrs are recommended to completely restore muscle glycogen

(Post-workout environment may hasten glycogen replenishment due to increased blood flow to the muscles and increase the sensitivity of the cells to the effects of insulin)

a) 70-75% of VO2max for 90 minutes

| b) 4g/kg of body weight

a) 70-75% of VO2max for 40 minutes

| b) 4g/kg of body weight

a) 70-75% of VO2max for 20 minutes

| b) 10g/kg of body weight

a) Rest

| b) 10g/kg of body weight

• True

• Carbs should make up the highest percentage of macronutrient calories when attempting fat loss or muscle gain due to satiating value of complex carbs

How does a low-carb diet mimic results of dramatic weight loss (but are actually inaccurately portrayed)?

Energy imbalance:

1. Increase energy intake

      - Total fat intake is higher
   
      - Carbohydrate is lower 
   

2. Reduction in energy expenditure

      - More than 75% of the American adult 
        population does not partake in 30 minutes of 
        low-to-moderate physical activity on a daily 
        basis

• A group of compounds that includes triglycerides (fats and oils), phospholipids, and sterols

• Saturated

| - Unsaturated

Saturated:

• Implicated as a risk factor for heart disease as they raise bad cholesterol levels (LDL: low-density lipoproteins)
  Examples:

• Meat, poultry, lard, butter, cheese, cream, eggs, whole milk

• Tropical oils: coconut oil, palm, and palm kernel oil

• Many baked goods

• Increases in good cholesterol (HDL: high-density lipoproteins) and decreased risk of heart disease

• Two types: Have favorable effects on blood lipid profiles and may play a role in the treatment and prevention of disease (hypertension, arthritis, and cancer)

• Monounsaturated

• Polyunsaturated

• Fatty acids have one double bond in its carbon chain
  Examples:

• Olive oil, canola oil, peanut oil, avocados, peanuts, almonds, pistachios

• Fatty acids have more than one point of unsaturation

• Provide important essential fatty acids
  Examples:

• Omega-3 fatty acids: salmon, herring, mackerel, sardines, flaxseeds

• Vegetable oils: safflower, soy, corn, and sunflower oils

• Fats that cannot be manufactured by the body but are essential for proper health and functioning

• Located in polyunsaturated fatty acids

• The process of adding hydrogen to unsaturated fatty acids to make them harder at room temp and increase food shelf-life

• Increases LDL

• Decreases HDL
  Examples:

• Stick margarine, shortening

• Fried foods: fried chicken, donuts

• Fast foods

• Many baked goods and pastries

• 9 calories

| - Twice

• Provide energy

• Carriers for the fat-soluble vitamins A, D, E, and K

• Vitamin D aids in the absorption of calcium, making it available to body tissues (specifically bone and teeth)

• Converts carotene to Vitamin A

• Cellular membrane structure and function

• Precursors to hormones

• Cellular signals

• Regulation and excretion of nutrients in the cells

• Surrounding, protecting, and holding in place organs, such as kidneys, heart, and liver

• Insulating the body from environmental temp changes and preserving body heat

• Prolonging digestive process by slowing stomach’s secretions of hydrochloric acids, creating a longer sensation if fullness after a meal

• Initiating the release of the hormone CCK (cholecystokinin) that contributes to satiety

• Hormone that contributes to satiety.

In intestine:

• Fat interacts with bile to become emulsified so that pancreatic enzymes can break the triglycerides down into two fatty acids and a monoglyceride
  In the intestinal wall:

• Fatty acids and monoglycerides are reassembled into triglycerides that are then released from lymph in the form of a lipoprotein called “chylomicron”

• Chylomicrons from lymph move to the blood

• Triglyceride content of chylomicron is removed by the action of the enzyme lipoprotein lipase (LPL) and the released fatty acids are taken up by the tissues

• Adults: 20-35% of total caloric intake

| - Athletes: 20-25% of total calories from fat

• Lower

• Decreases

• Increases

• 23%

True

• Overeating

• Dietary fats stimulate the release of CCK (hormone that signals satiety)

• Fat slows digestion of food assisting in blood sugar stabilization

• Reducing blood sugar fluctuations can contribute to satiety

• Make up the majority of dietary fatty acids (16-18 carbons)

• Must go through the process of digestion and absorption before they can be utilized

• More rapidly absorbed

• Do not require incorporation into chylomicrons for transport

• Can enter the systemic circulation directly through the portal vein providing readily available source of energy

• By supplying an exogenous energy source in addition to carbohydrate during exercise and increase plasma free fatty acids (FFA) sparing muscle glycogen.

• Cluster of symptoms characterized by obesity, insulin resistance, hypertension, and dyslipidemia

• Leads to increased risk of cardiovascular disease

| - Associated with obesity (especially abdominal), high-fat diet, and sedentary lifestyle

• Body will favor their use as energy

• Decreasing glucose oxidation and glycogen synthesis

• Inhibiting glucose transport
  Results:

• Chronically elevated levels of blood sugar levels (hyperglycemia)

• Elevated insulin leads to the conversion of the excess blood sugar to other products such as glycoproteins and fatty acids

• Excess calories are stored as fat (causes fat cells to increase in size)

• Growing fat cells become insulin resistant resulting in the prevalence of FFA causing the body to favor fat for energy instead of glucose

• As blood sugar rises, so does insulin levels, cholesterol, triglycerides and blood pressure

• Impaired ability of glucose to enter muscle cells keep glycogen stores lower

• Increases appetite

• Increases fat stores

• Consume on average 3.0 L (13 cups) per day

• Consume on average 2.2 L (9 cups) per day

• Those participating in fat-loss programs should drink an additional 8 oz for every 25 pounds they carry above the ideal weight

• Individual is exercising briskly or residing in a hot climate

• Endocrine gland function improves

• Fluid retention is alleviated

• Liver functions improve, increasing the percentage of fat used for energy

• Natural thirst returns

• Metabolic functions improve

• Nutrients are distributed throughout the body

• Body-temperature regulation improves

• Blood volume in maintained

• 60%

• True

• Determine average daily weight (use as standard for the person’s euhydrated [normal] state)

• Do not begin practice session or endurance competition until body is at or slightly above standard body weight

• Drink enough water, juice, or sports drinks during exercise to maintain the starting weight.

• 14-22 oz (1.75-2.75 cups)

| - 2 hours before exercise

• 6-12 oz

| - 15-20 minutes

True

• Sports drinks (containing up to 8% carbs)

• Water

• The goal is to replace sweat and urine losses

• 16-24 oz

Decreases:

• Blood volume

• Performance

• Blood pressure

• Sweat rate

• Cardiac output

• Blood flow to skin

Increases:

• Core temp

• Water retention

• Heart rate

• Sodium retention

• Perceived exertion

• Use of muscle glycogen

• Small decreases in food and beverage calories and increase physical activity

• Distribute protein, carbs, and fat throughout day.

• Consume less than 10% of calories from saturated fat

• Choose whole grains and fiber rich fruits and veggies over refined grains and simple sugars

• Limit alcohol

• Schedule no fewer than four and as many as six meals a day

• Avoid empty calories and highly processed foods

• Drink plenty of water (minimum 9 to 13 cups a day)

• Have clients weigh and measure food at least 1 week (makes them more aware of caloric values and serving sizes)

For lean body mass gain:

• 4-6 meals a day

• Spread protein intake throughout the day

• Post-workout window of opportunity, ingestion of protein and carbs within 90 mins of a workout will increase recovery and protein synthesis, maximizing gains

• Do not neglect the importance of carbs and fat

• No

• Carbs are necessary nutrients that provide energy for the body, metabolism of fats, space muscle proteins and provides essential fiber, vitamins and minerals

• Carbs that are moderate-to-low glycemic foods and are high in fiber can help with satiety, blood sugar regulation, and energy balance

• To avoid hunger: choose unprocessed, whole-food carbs sources like vegetables, starchy vegetables, whole fruit, and grains to provide fiber, vitamins and minerals for healthy weight loss

• Carbs are imperative to glycogen repletion before, during, and after exercise for strength, power, aerobic and anaerobic performance and conditioning

• Recommended carb intake: 45-65% of total caloric intake

• No

| - Weight gain is a result of eating more calories than you burn on a regular basis

• Neither

• Weight loss is achieved when calories consumed are less than calories expended

• People initially lose weight faster on a low-carb / high-protein diet when compared to opposite diet, but after 12 months, total weight loss is similar

It's all about caloric intake versus how much your body burns/day.

• Approximately 3,500 calories = 1 pound of body fat

• To lose 1 - 2 pounds per week: The client must maintain an average caloric deficit of 500-1,000 calories/day
  The simplicity of weight gain and calories:

• 100 extra calories/day over daily maintenance needs could add up to 1 pound of weight gained over 35 days

• 10 extra calories/day over daily maintenance needs could add up to 1 pound of weight gained over 350 days

• Increase risk of malnutrition

• Poor energy and inability to complete the essential fitness program

• A behavioral “pendulum” swing - an inability to reintroduce “forbidden foods” in a moderate manner

• Many patients on VLCD for 4-16 weeks report minor side effects such as

• Fatigue, constipation, nausea, diarrhea

• Most common serious side effect:

• gallstone formation especially those who are obese, especially women

• Not necessarily

• Body still needs a balance of carbs, protein and fat to grow, maintain, and repair itself including the growth of lean body mass

• Resistance training, and to a certain extent all exercise, increases the body’s need for repair material

• An active individual needs more protein than a sedentary individual

• The right amount of protein and the obligatory resistance training will support hypertrophy and an excess of protein above total calorie needs will be stored as body fat