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UW-Madison NUTRSCI 132 - Exercise and Nutrition Intake

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NUTR SCI 132 Lecture 23 Outline of Last Lecture I. Body response to exercisea. Predicting fuel sourcesb. Trainingc. Eating Recommendations Outline of Current Lecture I. Eating Disorder ResourcesII. Exercise Dietary Recommendationsa. Compositionb. TimingIII. Water and ElectrolytesCurrent LectureI. Eating Disordersa. UHSi. Primary Careii. Counselingiii. Nutrition Counselingiv. 265-5600II. Exercise Dietary Recommendationsa. Adequate CHOi. Glycogenb. Compositioni. 55-60% of kcal – CHO1. Mostly complex CHOa. Whole grainsb. Vegetablesc. Fruitsd. Legumese. (10% sugar ok but unnecessary)ii. MyPlate dietiii. ProteinThese notes represent a detailed interpretation of the professor’s lecture. GradeBuddy is best used as a supplement to your own notes, not as a substitute.1. RDA = 0.8 g/kg-BW/daya. Active up to double the average personiv. Micronutrients1. Increased needsa. Especially B vitamins2. Nutrient-dense foods!c. Timingi. Pre-exercise1. Adequate CHOa. If hungry, should eat CHO (banana, toast, etc.)2. Minimize fat3. Low Glycemic Indexii. During Prolonged Exercise1. CHO (high Glycemic Index)a. Energy barsb. Drinksc. Energy gels2. 20-25g (100kcal) every 20-45 miniii. After – Recovery1. CHO (High Glycemic Index)a. Maintain blood sugarb. Rebuild Glycogen2. Proteina. Tissue Synthesis and Repairb. Within 20-30 mini. As soon as convenient3. Within 2 hoursa. Balanced Meal – CHO, protein, micronutrientsi. Muscle synthesisii. Rebuild glycogenIII. Water and Electrolytesa. Water = 50-60% body weighti. Blood 72% waterii. Blood 90%iii. Fat 25-30%b. Functioni. Universal Solvent1. Solutesa. Electrolytesi. Sodium (Na)ii. Potassium (K)iii. Chloride (ClO4)2. Salt dissociates in water3. Water dissociates into Hydrogen (H+) ion and Hydroxyl (OH-) iona. Acid: excess H+i. HClb. Base: excess OH-i. NaOH4. pH Scalea. 14: strong baseb. 0: strong acidc. 7: neutral5. Homeostasisa. Require steady internal statei. Steady pH or else correct chemical reactions cannotoccur1. Buffersii. Chemical Reactions1. Hydrolysis6. Water product of energy metabolisma. Glucose to CO2 and H2O7. Transporta. Cellsb. Nutrientsc. O2d. CO2e. Wastes8. Lubricanta. Tearsb. Salivac. Synovial fluid9. Temperature Regulationa. Constant temperature vital! (10-15 degree range at most)b. Water has High Specific Heatc. Capillariesd.


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