Kines100: Exercise, Health and NutritionLast Lecture Outline Lecture 19 1. Nutrients and exercise 2. Fluids Current lecture 1. Energy and WeightEnergy and Weight • Calories=kilocalories=kcal◦ protein 4 kcal/g◦ CHO : 4 kcal/g◦ Fat: 9 kcal/g◦ Alcohol: 7 kcal/g• Energy balance: intake= expenditure◦ Basal Metabolism (BMR)▪ 2/3 of total intake ▪ Involuntary activities (heart rate, chemical reactions, cellular processes)◦ Physical Activity: voluntary▪ sedentary: 20% of BMR▪ Heavily active: up to 100% of BMR ◦ Thermal effect of food ▪ energy cost for use ▪ 10% of total • Risks◦ Hypertension, type 2 diabetes, heart disease, stroke, cancer • Body mass index (BMI): Weight (kg)/Height (squared) (m-squared) ◦ Not entirely accurate; doesn't look at what weight is made of (muscle, fat, bone density)• Body composition~ not very accessible◦ total body mass= lean mass (muscle, organ tissues) + fat mass ◦ % body fat◦ Men 15%; Women 20%• Fat depots ◦ Subcutaneous → under the skin ◦ Visceral → abdominal ◦ intramuscular • Body fat distributions◦ “apple” shape: abdominal/visceral fat ▪ central adiposity▪ Increased risk for hypertension, heart disease, type 2 diabetes ▪ More common in men◦ “Pear” shaped ▪ hips and thighs • Weight loss = fat loss◦ masking fat loss if weighed on the scale▪ muscle building (denser than fat)▪ Water retention ( 1 pint =1lb) • Set point ◦ High weight = high energy expenditure◦ low body weight= low energy expenditure ◦ more than 20 genes linked to obesity • Why is weight loss not always successful?◦ Restriction on intake that can't be maintained◦ Decreased variety, decreased meal frequency, decreased portion control ◦ Cut caloric intake, cut variety ◦ Decreased metabolism (can be a short or long term effect) ▪ Brain needs glucose▪ gluconeogenesis → protein converted into glucose ▪ loss of lean muscle, decreased BMR • Increase expenditure while decreasing intake◦ Increase physical activity levels◦ Maintain metabolism by eating regular CHO containing meals (CHO → protein sparing) ◦ Eat every 2-5 hours◦ Eat 3 times a day at least ◦ Eat when CHO when hungry • Intake: ◦ decrease energy density of diet (few kcal/g)◦ decrease fat, sugar and alcohol consumption ◦ Eat lower density foods ▪ fruit and veggies -associated with higher success rate of keeping the weight
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