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NUTRITION FUELS EXERCISE AND EXERCISE DEMANDS NUTRITION
September 12, 2011 9:55 PM | Tagged as athletic nutrition, eat right, eating, sport performance, strength
Nutrition fuels exercise and exercise demands nutrition Food is energy and energy is fuel for the body so that it can run at peak performance. Whether you’re an athlete or an individual that exercises for health, weight loss, etc. your body needs the right foods, in the right amount, at the right times to function. Do you have dips in your days when you just feel lethargic? Are you looking for results that you’re not seeing? Do you need to perform in your sport better than you feel that you are? Are you training for a special event? All these things require good nutrition and when I am referring to “good nutrition” I’m talking about have the balance between nutrition and fitness – what you’re eating, when you’re eating, and how much so that it fuels your fitness and your performance. Different intensities of exercise and different sports require different nutritional needs. The suggested amount of macronutrients for exercise depends on the duration, type, and intensity of workout. When strength training for example, 6 sets of 10 reps depletes muscle glycogen by 40%. Strength uses the ATP + PCr (w.o. oxygen) energy system Power uses the ATP (w.o. oxygen) energy system Endurance uses the Electron Transport Oxidative PHosphorylation (oxygen) energy system The three energy systems above dictate what kind of sport nutrition you need to focus on as well as the timing of the meal, the amount, and what kind of foods that are being consumed. How much, what, and when are key to planning your meals to fuel a workout. The pre-workout out meal, or energy meal, is designed to sustain energy levels and to regulate glucose levels so that there isn’t a rise in the catabolic hormone, cortisol. As soon as glucose levels drop, cortisol levels elevate initiating protein degradation. Using the right amount and the right CHO’s before and after your workout prevent protein (muscle) degradation. A suggested pre-workout meal for a moderate – intense workout would be approximately 30-90 minutes before workout · 50 g slow digesting carbs · 5-19g optimal protein · Moderate fiber & fat · 200-250 calories During a strength or endurance workout a carb drink is suggested to aid performance and to regulate glucose levels, spare muscle glycogen, minimize muscle damage, and faster recovery. During exercise it’s fair to say that you should consume approximately 15-20g of carbohydrates for any endurance activity less than an hour and anything over an hour you should consume 30-60g. A suggestion would be a sports drink containing 7% CHO. It is important that any individual that is on a restricted diet or CHO’s consume a sport drink or gel that is 7% CHO’s every 20-30 minutes. I have found that Power Gel, GU, Gatorade Thirst Quencher 8oz, Gatorade G series, Accelerade 8oz, and a few other drinks include the optimal profile of carbs and electrolytes. I would not suggest these for the beginner or the begintermediate or a low-intensity workout. Carbohydrates are known as “muscle sparers”. In essence they protect precious lean muscle so that your body doesn’t use it, also known as gluneogenesis where muscle proteins are broken down into amino acids where the liver turns them into glucose so your body can use them as energy. The after workout meal, also known as the anabolic meal, is intended to promote hypertrophy by promoting protein synthesis, repair, and rebuilding. As the body tends to go into catabolic mode after intense exercise, this meal reverses that. The post-post workout meal is for growth, it keeps the anabolic phase going and supports ongoing protein synthesis, which is essential for growth. For a complete strength training during and after workout drink go with a glutamine w. BCAA’s – it’s perfect for during and after workout repair and growth for people that don’t’ want the carbs or calories. Post-workout nutrition depends on the intensity, the length, and the type of exercise performed. A strength workout needs supported with approximately 25-30 g fast digesting CHO’s and approximately 10-25 g protein with no or very little fat and fiber so that the digestion process isn’t slowed down. You have a 45 minute window to refuel after a strength workout. Twenty minutes is the apex at which your muscles are insulin sensitive. An endurance workout needs to replenish lost nutrients and ATP, so they would need larger amounts of carbohydrates and protein. Antioxidants, electrolytes, precious vitamins and minerals, and hydration levels are particularly important to endurance athletes, especially the higher intensity the activity. The growth phase is every 2 hours after the post workout meal. Research suggests that this phase requires more protein than CHO’s. 3:1. Protein synthesis is at work so we need to feed the body what it needs and wants. Eating is the name of the game when associated with athletic performance. Not many people understand the importance of eating for performance until it is experienced. If you eat for fuel your body will run like a top – efficiently and effectively.

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