Kines100: Exercise, Health and Nutrition Last Lecture Outline Lecture 18 1. Micronutrients: Vitamins2. Minerals 3. Beginning of energy metabolismCurrent lecture 1. Nutrients and exercise2. Fluids Nutrients and exercise • Fats- beta oxidation (needs oxygen)◦ used during low intensity workouts ◦ sources: from the whole body (cannot target fat burn) ▪ total glycogen: 2,000 kcal▪ Total fat: 40,000 kcal• Protein: 10% of energy◦ important after carbohydrate exhausted ◦ Brain needs glucose ◦ gluconeogenisis: takes protein amino acids and converts them into glucose for the brain• Immediate energy system◦ max intensity, short duration • Fuel use depends on intensity and duration of exercise (assume glycogen replete) • Rest or light effort ◦ 70-90% from fat ◦ Brain is burning most calories • Maximum intensities: 10 second duration ◦ immediate energy system• Near maximum intensity: 30 seconds to 2 minutes ◦ CHO 80-90%◦ Anerobic glycolysis◦ Accumulate lactic acid◦ Pyruvate broken down to carbon dioxide aerobically • With increased duration, intensity decreases, increased aerobic • With training, increased oxygen deliver and better at fat utilization (increased number of mitochondira• Lactate/anaerobic threshold◦ Can maintain without build up◦ 1 hour exercise duration◦ fat 60-80% of energy◦ CHO 20-40% (almost entirely aerobic)• Glycogen depletion ◦ “hitting a wall”◦ Burning more CHO than fat ◦ 2000 kcal glycogen▪ in 2-3 hours, glycogen depleted • Recommendations◦ Adequate CHO▪ better glycogen stores ▪ better training-> getting fitter ▪ 55-60% CHO ▪ Best complex CHO: whole grains, veggies, fruits, legumes, less than 10% should be from sugar, follows MyPlate• Protein: needs 2x the RDA for high intensity athletes • Micronutrients: increased needs, usually obtained from nutrient dense foods • Pre-exercise: Adequate CHO and low fat • Prolonged exercise (more than 1.5 hours)◦ CHO: maintain blood glucose and preserve glycogen ▪ 25-35g every 20-45 minutes • After prolonged exercise ◦ Recovery◦ CHO (maintain blood sugar, rebuild glycogen)◦ Protein: tissues synthesis ◦ 4:1 CHO to protein (eat within 30 minutes of workout)◦ Within 2 hours, eat a balanced mean ▪ CHO, protein, micronutrients, to replenish/rebuild everything Fluid• Thirst, sweat loss 1-3L per hour, absorption 1L/hr• Risk: dehydration (leads to head stroke), overhydration (Dilute electrolytes)• CHO electrolyte replacement drinks◦ water, CHO, electrolytes: Na, K◦ Isotonic: same concentration as in blood • After exercise ◦ fluid and electrolytes (Na salted
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