KIN 100 1st Edition Lecture 9Continuation from micro gravity● Solutions to functional muscle loss○ Nutritional○ pharmacological○ exercise● Artificial gravity○ human powered centrifuge■ exercise and gravitational force■ exercise using only human effort● Other alternatives○ lower-body negative pressure○ counters”orthostatic intolerance”■ blood pools in legs, get light headed when stand upAnecdotal vs Scientific Data● energy source- Calorie○ unit of heat○ kcal■ 1000 calories● How many calories do we need?○ Basal metabolic rate (BMR)■ minimum number of calories for basic survival● Energy sources○ carbohydrate● (CHO)● primary source of energy● grains fruits veggies● Energy○ 1 g CHO =~4 kcal■ Carbohydrate and exercise● important energy source● protein sparer● nervous system function■ Glycemic index (GI)● measure of CHO uptake rate○ 0-100○ glucose = 100○ High GI■ Candy, white bread○ low GI■ most fruit■ milk● high GI food-> insulin release -> hypoglycemia(low blood sugar)-> hunger -> high GI food○ Protein■ amino acids● essential-from food● nonessential- made in human body■ require● tissues● acid base buffer during exercise■ Protein needs● 1-1.5 g/kg body weight■ Energy● 1g =~ 4 kcal○ Fats■ Essential nutrient● cell membranes● micronutrients● hormones■ Types of fatty acids● Saturated fats○ many hydrogens○ mostly animal fats● (poly) unsaturated fats○ fewer hydrogens■ Energy● 1 g =~9kcal● Total calories (kcal)○ big mac■ 34 g fat x 9 kcal/g= 306 calories■ 47 g CHO x 4kcal/g = 188 kcal■ 24 g protein x 4kcal/g =96 kcal○ Dietary composition?■ one suggestion● CHO: 60%● Fat: 25%● Protein: 15%○ Nutritional Supplements■ vitamins● water-soluble○ B-complex○ c■ go through kidney- can regulate them● fat-soluble○ A○ D■ store for long term in fat stores■ can store too much, harmful■ minerals● calcium○ bone, muscle metabolism■ problems in dance/ gymnastics if not enough calcium● phosphorus○ bone, ATP● magnesium○ BP, muscle contraction● trace mineral○ manganese, copper etc○ What do we need?■ Dietary Reference Intake -USDA● Exercise nutritiom○ Pre-game meal■ functions● prevent hypoglycemia● provide fuel● minimize stomach acid■ moderate->complex CHO is best■ Why not simple sugars?● insulin● promotes glucose uptake● promotes glucose -> glycogen● promotes fatty acids -> fat cells● possible hypoglycemia● inhibits fatty acid release○ Nutrition during competition■ simple fluids● rapid consumption■ CHO consumption● glucose polymers○ replace fluid and provide energy■ fast absorption■ faster gastric emptying■ glycogen sparing effect● nutrition from other sources to save glycogen for later in exercise● electrolyte replacement○ Potassium K+○ sodium Na+○ chloride Cl-■ only needed in extreme conditions■ small amounts may be helpful● Vegetarians and exercise○ major problem- protein○ sources: beans
View Full Document
Unlocking...