Chapter 10Chapter 10

Nutrition: Nutrition: Fitness & Fitness &

SportsSports

New Diet Analysis 2~New Diet Analysis 2~

See website for assignment/detailsSee website for assignment/details

http://people.ucsc.edu/~taj/Chem80A

OUTLINEOUTLINE

Fuel Requirements for Exercise

Physical activity & Beginning an Exercise Program

Fuel Types for Exercise

Physical FitnessPhysical Fitness

““The ability to perform moderate The ability to perform moderate to vigorous activity without to vigorous activity without undue fatigue”undue fatigue”

Fat usage by the bodyFat usage by the body– Increased physical fitness means Increased physical fitness means

improved usage of fat for energyimproved usage of fat for energy

Benefits of Physical ActivityBenefits of Physical Activity

Nutrition and Physical Nutrition and Physical ActivityActivity

Only 15% of adults are regularly Only 15% of adults are regularly physically active (U.S.)physically active (U.S.)

NUTRITION (intake)

Physical Performance

Nutrient Use

Beginning an Exercise Beginning an Exercise ProgramProgram

Start out slowlyStart out slowly Vary your workoutVary your workout——Make it funMake it fun Include othersInclude others——Keep accountable Keep accountable

(notebook/log)(notebook/log) Set attainable goals (min. 6 weeks) Set attainable goals (min. 6 weeks) Set aside specific time (daily or weekly)Set aside specific time (daily or weekly) Reward yourselfReward yourself Focus on long-term and not on occasional Focus on long-term and not on occasional

setbackssetbacks

2005 Dietary Guidelines for 2005 Dietary Guidelines for AmericansAmericans

30 minutes/day physical activity 3X /week30 minutes/day physical activity 3X /week– Reduce risk of chronic diseaseReduce risk of chronic disease

60 minutes/day physical activity, 3X 60 minutes/day physical activity, 3X /week/week– Manage body weight and prevent weight gainManage body weight and prevent weight gain

90 minutes/day physical activity, 3X 90 minutes/day physical activity, 3X /week/week– Sustain considerable weight lossSustain considerable weight loss

Challenge QuestionChallenge Question

What is your target heart rate zone?What is your target heart rate zone?

How do you calculate it?How do you calculate it?

Why does it matter?Why does it matter?

Target heart rate zone is the Heart beats/ min (based on age) that you are trying to maintain during spec. exercise

220-(age) = ? (0.6 –low end) – (0.9 –high end)

If you are interested in burning more fat (need the aerobic “oxygen zone” –low end, ~120 beats/min)Light jog or brisk walking, weight lifting, swimmingIf you want to improve cardiovascular (Heart health) focus on anAerobic (high output end 180 beats/min) e.g. running,

OUTLINEOUTLINE

Fuel Requirements for Exercise

Physical activity & Beginning an Exer. Program

Fuel Types for types of Exercise

Fuel for Muscle WorkFuel for Muscle Work

ATPATP Chemical energy Chemical energy

– Used by cells for muscle contractions Used by cells for muscle contractions Only small amount is stored in resting Only small amount is stored in resting

cells cells – 2-4 seconds worth of work2-4 seconds worth of work

Other sources of energy are neededOther sources of energy are needed

Phosphocreatine (PCr)Phosphocreatine (PCr)

High-energy compoundHigh-energy compound – Formed and stored in muscle cellsFormed and stored in muscle cells

PCr + ADP Cr + ATPPCr + ADP Cr + ATP

Activated instantlyActivated instantly – Replenishes ATPReplenishes ATP

Sustains ATP (work) for a few minutesSustains ATP (work) for a few minutes

               

Anaerobic GlycolysisAnaerobic Glycolysis Limited oxygenLimited oxygen——Intense physical Intense physical

activity (running)activity (running) Pyruvate is converted to lactate Pyruvate is converted to lactate Produces 2 ATP per glucose Produces 2 ATP per glucose

– ~5% of energy potential~5% of energy potential

Replenishes ATP quicklyReplenishes ATP quickly Cannot sustain ATP productionCannot sustain ATP production

– 30 seconds to 2 minutes of work30 seconds to 2 minutes of work Lactate build-upLactate build-up (soreness) (soreness)

– Changes acidity that inhibits glycolysis Changes acidity that inhibits glycolysis enzymesenzymes

Aerobic GlycolysisAerobic Glycolysis

Plenty of oxygen available (talk test)Plenty of oxygen available (talk test) Low to moderate intensity (jogging)Low to moderate intensity (jogging) Produces 36-38 ATP per glucose Produces 36-38 ATP per glucose

– 95% of energy potential95% of energy potential ATP replenished slowly ATP replenished slowly Sustained ATP productionSustained ATP production

– 2 minutes to 3 hours of work2 minutes to 3 hours of work– Best for burning fatBest for burning fat

Glucose UtilizationGlucose Utilization

GlycolysisSugar burningNo Oxygen“No talking”Running

Citric Acid CycleFat Burning<jogging

GlycogenGlycogen Temporary storage of glucose in liver Temporary storage of glucose in liver

and muscleand muscle Muscle glycogenMuscle glycogen

– Used only by that muscleUsed only by that muscle Liver glycogen released into Liver glycogen released into

bloodstreambloodstream During low to moderate intensityDuring low to moderate intensity

– Can sustain work for up to 2 hoursCan sustain work for up to 2 hours ““Bonking” running/ jogging along – Bonking” running/ jogging along –

– ““hit the wall”hit the wall”– Depleted glycogenDepleted glycogen– Work at ~50% of maximal capacityWork at ~50% of maximal capacity

ATP FormationATP Formation

28-32 ATPCitric Acid Cycle/ETCFat Burning<jogging

GlycolysisSugar burningNo Oxygen“No talking”Running

2 ATPs

NEED ~ min. 20 MinutesBefore Fat burning ensuesRecommend 40-60 min 3X weeksustained exercise

Maintaining Normal Blood Maintaining Normal Blood Glucose LevelGlucose Level

Important Important – For activity lasting longer than 20-30 For activity lasting longer than 20-30

minutesminutes

Intake of 30-60 gm carbohydrates per Intake of 30-60 gm carbohydrates per hourhour – During strenuous endurance activityDuring strenuous endurance activity– Delays fatigue by 30-60 minutesDelays fatigue by 30-60 minutes34 grams

Fat Fuel (Fatty Acid)Fat Fuel (Fatty Acid) Majority of stored energy in the bodyMajority of stored energy in the body Fatty acids Fatty acids

– Converted to ATP by muscle cellsConverted to ATP by muscle cells 12 ATP produced 12 ATP produced

– Per each turn of the Citric Acid Cycle Per each turn of the Citric Acid Cycle – 108 ATP for each 16 C fatty acid chain!!!!!!!!!108 ATP for each 16 C fatty acid chain!!!!!!!!!

Trained muscles Trained muscles – Have more mitochondriaHave more mitochondria– Have greater ability to use fat as fuelHave greater ability to use fat as fuel– The more trained muscles respiring, the more fat The more trained muscles respiring, the more fat

burnedburned– Advocate full body workout(s): dancing, swimming, Advocate full body workout(s): dancing, swimming,

biking, jogging, yoga, weightlifting, brisk walking, biking, jogging, yoga, weightlifting, brisk walking, sportssports

Fat FuelFat Fuel Rate of fat useRate of fat use

– Dependent on concentration of fatty Dependent on concentration of fatty acids in the bloodstreamacids in the bloodstream

Prolonged exercise >>20 min Prolonged exercise >>20 min – Fat becomes main fuel sourceFat becomes main fuel source

Intense activity (e.g. sprinting)Intense activity (e.g. sprinting)– Fat is not a major source of fuel Fat is not a major source of fuel – Requires more oxygen for aerobic Requires more oxygen for aerobic

breakdown (than glucose)breakdown (than glucose)

ProteinProtein——Minor Source of Minor Source of FuelFuel

During rest and low/moderate exerciseDuring rest and low/moderate exercise– Provides 2%-5% of energy needsProvides 2%-5% of energy needs

During endurance exerciseDuring endurance exercise– Provides 10%-15% of energy needsProvides 10%-15% of energy needs

Branched-chain amino acids provide Branched-chain amino acids provide most of the energy (Leu, Isoleu, Val)most of the energy (Leu, Isoleu, Val)

Average diet Average diet – Provides ample amount of these amino Provides ample amount of these amino

acids acids – Supplements not needed (usually)Supplements not needed (usually)

Fuel Use During Physical Fuel Use During Physical ActivityActivity

OUTLINEOUTLINE

Fuel Requirements for Exercise

Physical activity & Beginning an Exer. Program

Fuel Types for types of Exercise

Calorie NeedsCalorie Needs Individual needs varyIndividual needs vary Monitoring weight and body fatMonitoring weight and body fat

– If weight falls, increase intakeIf weight falls, increase intake– If body fat increases, cut back in fat If body fat increases, cut back in fat

(& kcal) and maintain activity(& kcal) and maintain activity Desirable body fat for male Desirable body fat for male

athletes: 5%- 18%athletes: 5%- 18% Desirable body fat for female Desirable body fat for female

athletes: 17%-28%athletes: 17%-28%

Carbohydrate NeedsCarbohydrate Needs

Main fuel for many types of activityMain fuel for many types of activity Consume ~60% of total kcal from Consume ~60% of total kcal from

carbohydratecarbohydrate

>> 5 gm of carbohydrate/kg body weight 5 gm of carbohydrate/kg body weight Aerobic and endurance athletesAerobic and endurance athletes

– 7-10 gm carbohydrates/kg body weight7-10 gm carbohydrates/kg body weight– ~ 500-600 gm of carbohydrates/day~ 500-600 gm of carbohydrates/day

Carbohydrate LoadingCarbohydrate Loading

Events lasting longer than 60-Events lasting longer than 60-90 minutes90 minutes

Maximize glycogen storesMaximize glycogen storesTapering of exercise while Tapering of exercise while

increasing carbohydrate increasing carbohydrate intakeintake

Additional water weightAdditional water weight

Carbohydrate (CHO) Carbohydrate (CHO) LoadingLoading

600600600450 450450CHO

(grams)

rest20 20404060Exercise Time

123456Days Before Com-petition

Fat NeedsFat Needs

~35% of total kcal (runner, ~35% of total kcal (runner, otherwise much less . . otherwise much less . .

Rich in monounsaturated fatsRich in monounsaturated fats Limit saturated fatsLimit saturated fats Limit Limit transtrans fat fat

Protein NeedsProtein Needs

Recommend 1.0 - 1.6 gm protein/kg body weightRecommend 1.0 - 1.6 gm protein/kg body weight

Up to 1.7 gm/km body weight for athletes Up to 1.7 gm/km body weight for athletes beginning strength trainingbeginning strength training

Needs are easily met by a normal diet ~ sort ofNeeds are easily met by a normal diet ~ sort of– Major Protein supplements are not necessary unless Major Protein supplements are not necessary unless

attempting to build muscle mass (protein shakes)attempting to build muscle mass (protein shakes)– Excessive protein has not been shown to be beneficial Excessive protein has not been shown to be beneficial

Current Protein Current Protein RecommendationsRecommendations

Vitamins and MineralsVitamins and Minerals

Vitamin E and C Vitamin E and C – Slightly higher needsSlightly higher needs– Antioxidant propertiesAntioxidant properties

Thiamin, riboflavin, vitamin B-6, Thiamin, riboflavin, vitamin B-6, potassium, magnesium, iron, zinc, potassium, magnesium, iron, zinc, copper, and chromium needs copper, and chromium needs – May also be higher (role in metabolism May also be higher (role in metabolism

or sweat)or sweat) Increase intake of fruits and vegetablesIncrease intake of fruits and vegetables

Vitamin C

Iron NeedsIron Needs Iron deficiency affects performanceIron deficiency affects performance Sports anemiaSports anemia

– Increase in plasma volume but not Increase in plasma volume but not RBCsRBCs

Women at risk because of Women at risk because of menstruationmenstruation

Focus on iron-rich foodsFocus on iron-rich foods Use of iron supplement may cause Use of iron supplement may cause

toxic effectstoxic effects

Calcium NeedsCalcium Needs Restriction of dairy products by Restriction of dairy products by

women – not good (yogurt, cheeses)women – not good (yogurt, cheeses) Irregular menstruation/AmenorrheaIrregular menstruation/Amenorrhea

– Severe bone loss and osteoporosisSevere bone loss and osteoporosis– Extra calcium does not compensate for Extra calcium does not compensate for

effects of menstrual irregularitieseffects of menstrual irregularities– Compromises bone healthCompromises bone health

Calcium deficiency increases risk of Calcium deficiency increases risk of stress fracturesstress fractures

Challenge QuestionChallenge Question

What can the female athlete do to her What can the female athlete do to her diet and physical activity level to diet and physical activity level to reestab. Monthly mensus?reestab. Monthly mensus?

Increase Energy (caloric intake)Decrease physical activity level

Fluid NeedsFluid Needs

Needs of average adultsNeeds of average adults– 9 cups per day for women9 cups per day for women– 13 cups per day for men13 cups per day for men

Athletes need more (depending on sweatingAthletes need more (depending on sweating Maintenance of body’s cooling systemMaintenance of body’s cooling system

– Water helps dissipate heat from working musclesWater helps dissipate heat from working muscles Avoid losing more than 2% of body weight Avoid losing more than 2% of body weight

during exerciseduring exercise For every 1lb. lost replace 2.5-3 cups of fluidFor every 1lb. lost replace 2.5-3 cups of fluid

Confirming your knowledge -Confirming your knowledge -BreakBreak

What are the recommended levels of What are the recommended levels of protein in g/kg/body wt. for athletes?protein in g/kg/body wt. for athletes?

What are the recommended additional What are the recommended additional vitamin antioxidants required for vitamin antioxidants required for athletes? athletes?

STOP Here - Have a Nice Weekend Remember your Diet Analysis II Due Thursday . . .

1.0-1.5 grams/kg of body weight

Vitamin C and E

OUTLINE

CHAPTER 10 – Nutrition & Fitness

Midterm results

CHAPTER 11 – Eating DisordersBrief - Highlights

CHAPTER 13 – Food Safety

BREAK – Dietary EFAs & Cereal Party

Heat ExhaustionSports drinks & Bars

Pre- endurance & Recovery from Training

Ergogenic Aids & Training Supplements

Midterm Results – 395 ptsMidterm Results – 395 pts

High 375 (94%)High 375 (94%) Low 192 (50%)Low 192 (50%) Avg 305 (77%)Avg 305 (77%)

Standard GradeStandard GradeA > 355A > 355B > 315 B > 315 C > 275C > 275D < 235D < 235

Curve Curve A > 320 (15)A > 320 (15)B > 280 (13)B > 280 (13)C > 210 (8)C > 210 (8)D < 200 (1)D < 200 (1)

OUTLINE

CHAPTER 10 – Nutrition & Fitness

Midterm results

CHAPTER 11 – Eating DisordersBrief - Highlights

CHAPTER 13 – Food Safety

BREAK – Dietary EFAs & Cereal Party

Sports drinks & Bars

Pre- endurance & Recovery from Training

Ergogenic Aids & Training Supplements

Heat Exhaustion

Heat ExhaustionHeat Exhaustion Heat stress causes depletion of blood Heat stress causes depletion of blood

volume due to fluid loss volume due to fluid loss Body heat is dissipated through evaporation Body heat is dissipated through evaporation

of sweat (fluid)of sweat (fluid) Fluid loss (sweat): ~3-8 Cups per hourFluid loss (sweat): ~3-8 Cups per hour Humidity interferes with sweat productionHumidity interferes with sweat production Dehydration decreases endurance, Dehydration decreases endurance,

strength, performancestrength, performance Signs: Profuse sweating, headache, Signs: Profuse sweating, headache,

dizziness, nausea, weakness, visual dizziness, nausea, weakness, visual disturbancesdisturbances

Heat CrampsHeat Cramps Frequent complication of heat Frequent complication of heat

exhaustionexhaustion– Exercising in heatExercising in heat– Significant sweatingSignificant sweating– Consuming water without sodiumConsuming water without sodium

Painful muscle contractions Painful muscle contractions – 1-3 minutes at a time1-3 minutes at a time

Ensure adequate salt and fluid intakeEnsure adequate salt and fluid intake Exercise moderately at first in the Exercise moderately at first in the

heatheat

Heat StrokeHeat Stroke High blood flow to working musclesHigh blood flow to working muscles

– Overloads body’s cooling systemOverloads body’s cooling system– Sweating ceasesSweating ceases– Internal body temperature reaches 104Internal body temperature reaches 104°°

FF– Fatality rate highFatality rate high

Symptoms:Symptoms: – Nausea, confusion, irritability, poor Nausea, confusion, irritability, poor

coordination, seizures, comacoordination, seizures, coma Replace fluids Replace fluids Monitor weight change (fluid loss)Monitor weight change (fluid loss) Avoid exercising in hot humid Avoid exercising in hot humid

conditionsconditions

OUTLINE

CHAPTER 10 – Nutrition & Fitness

Midterm results

CHAPTER 11 – Eating DisordersBrief - Highlights

CHAPTER 13 – Food Safety

BREAK – Dietary EFAs & Cereal Party

Sports drinks & Bars

Pre- endurance & Recovery from Training

Ergogenic Aids & Training Supplements

Heat Exhaustion

Sports Drinks For Sports Drinks For Endurance ExerciseEndurance Exercise Recommended for activity > 60 minutesRecommended for activity > 60 minutes

– Help maintain blood glucose level and Help maintain blood glucose level and blood volume blood volume

– Delay “Hitting the Wall” glyocgen Delay “Hitting the Wall” glyocgen depletiondepletion

Supply electrolytes: Na, K, P, ClSupply electrolytes: Na, K, P, Cl

<60 minutes: Water adequate:<60 minutes: Water adequate:– Nutrients are easily replaced by dietNutrients are easily replaced by diet

Gels and BarsGels and Bars

Provide additional fuelProvide additional fuel Should be taken with fluidsShould be taken with fluids Expensive source of nutrientsExpensive source of nutrients Ideal bars for endurance athletesIdeal bars for endurance athletes

– Contain 40 gm carbohydrate, 10 gm Contain 40 gm carbohydrate, 10 gm of protein, 4 gram fat, 5 gm of fiberof protein, 4 gram fat, 5 gm of fiber

– Fortified with vitamins and mineralsFortified with vitamins and minerals

Content of Energy Bars and Content of Energy Bars and GelsGels

Confirming your knowledgeConfirming your knowledge

After what duration of exercise are Sports After what duration of exercise are Sports drinks considered necessary for drinks considered necessary for replenishment of glucose and electrolyte replenishment of glucose and electrolyte stores?stores?

60 minutes

OUTLINE

CHAPTER 10 – Nutrition & Fitness

Midterm results

CHAPTER 11 – Eating DisordersBrief - Highlights

CHAPTER 13 – Food Safety

BREAK – Dietary EFAs & Cereal Party

Sports drinks & Bars

Pre- endurance & Recovery from Training

Ergogenic Aids & Training Supplements

Heat Exhaustion

Pre-Endurance (running) Event Pre-Endurance (running) Event MealMeal

Light meal 2-4 hours prior to eventLight meal 2-4 hours prior to event Consisting primarily of carbohydrate Consisting primarily of carbohydrate

(top off glycogen stores)(top off glycogen stores) Low fat (<25% of energy intake)Low fat (<25% of energy intake) Little fiber (prevent bloating, gas)Little fiber (prevent bloating, gas) Moderate proteinModerate protein Avoid fatty, fried foods Avoid fatty, fried foods Blended or liquid meal recommended Blended or liquid meal recommended

for meals eaten 1-2 hours priorfor meals eaten 1-2 hours prior

Recovery MealRecovery Meal

Carbohydrate-rich meal within 2 Carbohydrate-rich meal within 2 hours after endurance eventhours after endurance event– Glycogen synthesis is the greatestGlycogen synthesis is the greatest– 1-2 gm Carbs/kg body weight1-2 gm Carbs/kg body weight

Choose high glycemic index foodsChoose high glycemic index foods Aim for 3:1 carbohydrate-to-protein Aim for 3:1 carbohydrate-to-protein Fluid and electrolyte replacementFluid and electrolyte replacement

Replenishing Muscle GlycogenReplenishing Muscle Glycogen

Availability of adequate carbohydrateAvailability of adequate carbohydrate Ingestion of carbohydrate soon after Ingestion of carbohydrate soon after

exerciseexercise Selection of high-glycemic-load Selection of high-glycemic-load

carbohydratecarbohydrate Combination of carbohydrate and Combination of carbohydrate and

protein foodsprotein foods

Nutrition: Fitness/Sports Nutrition: Fitness/Sports SummarySummary

Aerobic zone for Fat burning, 120-130 BPMAerobic zone for Fat burning, 120-130 BPM– Brisk walking, jogging, dancing, warrior yoga,Brisk walking, jogging, dancing, warrior yoga,– Stationary bike, treadmill, elliptical, (talk test)Stationary bike, treadmill, elliptical, (talk test)

~60% carbohydrate diet if athlete~60% carbohydrate diet if athlete Eat simple sugar before workout Eat simple sugar before workout (fruit, drink etc.)(fruit, drink etc.)

– Maximizes fat metabolismMaximizes fat metabolism

More PROTEIN: Athletes req. 1.0-1.7 g/kg/bdy wt. More PROTEIN: Athletes req. 1.0-1.7 g/kg/bdy wt. /day/day

Vit C and E beneficial (oxidative stress)Vit C and E beneficial (oxidative stress) Weightlifting: focus on the eccentrics. . . Best stimuliWeightlifting: focus on the eccentrics. . . Best stimuli

OUTLINE

CHAPTER 10 – Nutrition & Fitness

Midterm results

CHAPTER 11 – Eating DisordersBrief - Highlights

CHAPTER 13 – Food Safety

BREAK – Dietary EFAs & Cereal Party

Sports drinks & Bars

Pre- endurance & Recovery from Training

Ergogenic Aids & Training Supplements

Heat Exhaustion

Challenge Question>Challenge Question>What is an ergogenic aid?What is an ergogenic aid?

And what are some examples?And what are some examples?

A mechanical, nutritional, psychological, pharmacological or physiological substance or

treatment intended to improve exercise performance.

See next slide for examples

Ergogenic AidsErgogenic Aids

Ergogenic AidsErgogenic Aids

Steroid HormonesSteroid Hormones

Among the synthetic anabolic Among the synthetic anabolic steroids are:steroids are:

Why are these hormones of interest?

Do steroids really work? i.e. improve muscle mass

and performance? . . .

O

H3C

H3C

MethandienoneO

CH3

H3CH3C

OHOH

CH3

MethenoloneO

H3C

H3C O

4-Androstene-3,17-dione

A resounding Yes . . .

AndrosteroneTestosteroneO

OH

H3C

H3C H3C

H3C

O

HO

Hydroxycut recallHydroxycut recall

hydroxycitric acid

Laboratory and animal studies of HCA have produced results that indicate a potential for modulation of lipid metabolism

Shara et al., 2003, Mol. Cell. Biochem. 254 (1-2): 339–46

MAY 2009The FDA has received 23 reports of serious liver injuries, including a death, linked to Hydroxycut products.

SUSPECTED CULPRIT hydroxycitric acid (HCA)

1 medical study shows associated liver toxicity

Nutrition: Fitness/Sports Nutrition: Fitness/Sports ControversiesControversies

Any Additional Ergogenic aids????Any Additional Ergogenic aids???? Best natural/safe muscle building: Best natural/safe muscle building: CreatineCreatine

– Add to estab. resistance training routine, not an Add to estab. resistance training routine, not an anabolic!anabolic!

Hydroxycut recallHydroxycut recall Acai?Acai? 5 hour energy drinks?5 hour energy drinks? Rely on your own case study?Rely on your own case study?

– Little scientific data to back up claims. . .Little scientific data to back up claims. . .– Try out a scientific lit. search??? Try out a scientific lit. search??? Folklore/Fad Folklore/Fad Added Added

Fitness???Fitness???

– Use at own risk, < upper limitUse at own risk, < upper limit– Maybe toxic, maybe ok? Maybe toxic, maybe ok? – Try for min. 6 weeks?, evaluate Try for min. 6 weeks?, evaluate

END CHAPTER 10END CHAPTER 10

Chem 80A Class InterestsChem 80A Class Interests

Increase Energy (caloric intake)Decrease physical activity level