Kines100 Exercise Health and Nutrition Last Lecture Outline Lecture 18 1 Micronutrients Vitamins 2 Minerals 3 Beginning of energy metabolism Current lecture 1 Nutrients and exercise 2 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 Fluid 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 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 food
View Full Document
Unlocking...