exercise science nutritional training (as it affects body composition)

Exercise ScienceExercise Science

Nutritional TrainingNutritional Training (as it affects Body Composition)(as it affects Body Composition)

Nutritional TrainingNutritional Training

Personal Trainers Scope of Personal Trainers Scope of PracticePractice – to Assess Fitness Needs – to Assess Fitness Needs and Prescribe exercise.and Prescribe exercise.

Some Basic Nutritional information is Some Basic Nutritional information is needed, but we are not registered needed, but we are not registered Dieticians….and therefore we Dieticians….and therefore we SHOULD NOTSHOULD NOT act as such! act as such!


Personal Trainers:Personal Trainers: Basic Principles of NutritionBasic Principles of Nutrition Understand Scope of PracticeUnderstand Scope of Practice

Supplementation Supplementation (($$))


Nutrients Nutrients (6 Major Categories)(6 Major Categories) CarbohydratesCarbohydrates FatFat ProteinProtein VitaminsVitamins MineralsMinerals WaterWater


NutrientsNutrients ( (6 Major Categories)6 Major Categories)

Carbohydrates Carbohydrates Most important in exercising adultsMost important in exercising adults Primarily used for energyPrimarily used for energy Assists in fat utilization Assists in fat utilization Minimum 55% - 65% total caloric Minimum 55% - 65% total caloric

intakeintake



FatFat Calorically Dense (9Kcals/gram) Calorically Dense (9Kcals/gram) Primarily used for energyPrimarily used for energy Body Insulation (warmth) Body Insulation (warmth) Nerve conductionNerve conduction Females – helps maintain proper hormonal Females – helps maintain proper hormonal

balance balance Protection – mainly internal organsProtection – mainly internal organs 1lb of Fat = 3500Kcals of energy 1lb of Fat = 3500Kcals of energy 20% - 30% total caloric intake20% - 30% total caloric intake



Protein Protein Builds & Repairs tissuesBuilds & Repairs tissues Synthesis of hormones, enzymes & antibodiesSynthesis of hormones, enzymes & antibodies Stored as fatStored as fat Can be used for energy production in the absence Can be used for energy production in the absence

of carbs (high cost)of carbs (high cost) Average individual needs approx 0.8 to Average individual needs approx 0.8 to

1.0grams/kg of body weight per day1.0grams/kg of body weight per day– Intense Training (muscular) 1.2 to 1.7gram/kg of body Intense Training (muscular) 1.2 to 1.7gram/kg of body

weight per day weight per day Protein Supplementation (?)Protein Supplementation (?) 12% - 20% total caloric intake12% - 20% total caloric intake


NutrientsNutrients ( (6 Major Categories)6 Major Categories) Water Water

– The Institute of Medicine advises that men The Institute of Medicine advises that men consume roughly 3.0 liters (about 13 cups) of consume roughly 3.0 liters (about 13 cups) of total beverages a day and women consume 2.2 total beverages a day and women consume 2.2 liters (about 9 cups) of total beverages a day. liters (about 9 cups) of total beverages a day.

– 13 to26 ounces (or about 2 to 3 cups) an hour will 13 to26 ounces (or about 2 to 3 cups) an hour will generally be adequate, unless the weather is generally be adequate, unless the weather is exceptionally warm. exceptionally warm.

– Fluid also should be replaced after exercise. Fluid also should be replaced after exercise. Drinking 16 ounces of fluid per pound of body Drinking 16 ounces of fluid per pound of body weight lost during exercise is recommended. weight lost during exercise is recommended.



HYDRATION TIPSHYDRATION TIPS Start hydrating early. Drink 1-2 cups of water when you Start hydrating early. Drink 1-2 cups of water when you

first get up in the morning first get up in the morning Keep a water bottle with you all day long. Keep a water bottle with you all day long. Drink before you get thirsty (thirst is a sign that your body Drink before you get thirsty (thirst is a sign that your body

is already dehydrated). is already dehydrated). Drink 1-2 cups of fluid 30 minutes before exercise. Drink 1-2 cups of fluid 30 minutes before exercise. Drink 1/2-1 cup of fluid every 15 minutes of exercise. Drink 1/2-1 cup of fluid every 15 minutes of exercise. Replenish lost fluids (2 1/2 cups of fluid for every pound lost Replenish lost fluids (2 1/2 cups of fluid for every pound lost

during exercise). during exercise). Keep drinking even after your thirst is quenchedKeep drinking even after your thirst is quenched. .



Water vs Fluid Replacement DrinksWater vs Fluid Replacement Drinks

WaterWater– Drink anytime Drink anytime – Quickly absorbed Quickly absorbed – Recommended for short bursts of activity Recommended for short bursts of activity – Costs only cents Costs only cents

Fluid ReplacementFluid Replacement– Drink during exercise Drink during exercise – 4-8% carbohydrate 4-8% carbohydrate – Replaces lost fluids and electrolytes Replaces lost fluids and electrolytes – Costs a few dollars Costs a few dollars



Vitamins Vitamins Small organic molecules that can not be made by the Small organic molecules that can not be made by the

bodybody Help promote and regulate various chemical reactions Help promote and regulate various chemical reactions

and bodily processesand bodily processesie: Vitamin A – formation & ie: Vitamin A – formation &

maintenance of skin & hair - yellow or orange fruits & veg, green maintenance of skin & hair - yellow or orange fruits & veg, green leafy veg, liver etc…leafy veg, liver etc…

Vitamin C – essential for structure of Vitamin C – essential for structure of bones, muscles, cartilage, blood vessels etc. aids in the absorption of bones, muscles, cartilage, blood vessels etc. aids in the absorption of iron – citrus fruit, peppersiron – citrus fruit, peppers

Serve as coenzymes in metabolic processes Serve as coenzymes in metabolic processes ie:ie: Vitamins B Vitamins B22, B, B66, B, B1212, - aid in the metabolic process, - aid in the metabolic process



Minerals Minerals Inorganic substances that are components of the Inorganic substances that are components of the

earths crustearths crust Crucial in enzyme synthesis (cooper) Crucial in enzyme synthesis (cooper) Muscle Contraction (Muscle Contraction (magnesium,magnesium, potassium) potassium) Assists in Oxygen Transportation (iron)Assists in Oxygen Transportation (iron) Regulation of heart rhythm (Regulation of heart rhythm (calciumcalcium)) Bone formation (calcium)Bone formation (calcium) Part of important enzyme systems found in the Part of important enzyme systems found in the

hormone insulin (zinc)hormone insulin (zinc)


Summary….Summary….

CarbohydratesCarbohydrates – – 5555%% toto 65 65%% total daily caloric total daily caloric intakeintake

Fats Fats - - 20% to 30% total daily caloric intake20% to 30% total daily caloric intake

ProteinsProteins – – 12 to 20% total daily caloric intake12 to 20% total daily caloric intake

WaterWater – 2 to 3 quarts/day – 2 to 3 quarts/day


Food PyramidFood Pyramid


New Food New Food

PyramidPyramid

(?)(?)


Cholesterol Cholesterol a steroid which a plays an important role in a steroid which a plays an important role in

metabolism. metabolism. makes up 10% of the dry matter in the brain. makes up 10% of the dry matter in the brain. synthesized by the liversynthesized by the liver Bile acids (relatively hydrophilic) which play an Bile acids (relatively hydrophilic) which play an

important role in the digestive process. important role in the digestive process. used in the synthesis and repair of cell membranes used in the synthesis and repair of cell membranes

or stored in the liver. or stored in the liver. used as a precursor by testis, ovaries or the adrenal used as a precursor by testis, ovaries or the adrenal

gland to make steroid hormones. It is also a gland to make steroid hormones. It is also a precursor to vitamin D.precursor to vitamin D.


Cholesterol Cont…Cholesterol Cont…National Cholesterol Education ProgramNational Cholesterol Education Program

Total Serum Cholesterol Total Serum Cholesterol Desirable Desirable Less Than 200mg/dlLess Than 200mg/dlBorderline HighBorderline High 200 – 239mg/dl200 – 239mg/dlHigh High 240mg/dl240mg/dl

Low Density Lipoproteins (LDL) “Bad Cholesterol” Low Density Lipoproteins (LDL) “Bad Cholesterol” precursor toprecursor to atherosclerosisatherosclerosis Desirable Desirable below 130mg/dlbelow 130mg/dl

Borderline HighBorderline High 130 - 159mg/dl130 - 159mg/dlHigh High 160mg/dl160mg/dl

High Density Lipoproteins (HDL)High Density Lipoproteins (HDL) “Good Cholesterol”“Good Cholesterol” Removes Removes LDL from the cells to the liver for disposal from the bodyLDL from the cells to the liver for disposal from the body

At Risk if Below At Risk if Below 35mg/dl 35mg/dl


Dietary HabitsDietary Habits – – Why we Eat What we Eat?Why we Eat What we Eat? HungerHunger Habitual (mom’s cooking)Habitual (mom’s cooking) EconomicsEconomics Advertising (marketing)Advertising (marketing) Availability/Convenience (fast food)Availability/Convenience (fast food) Nutritional ContentNutritional Content TasteTaste Social Pressures (family, friends &/or social Social Pressures (family, friends &/or social

gatherings)gatherings)


DietsDiets – the food substances we – the food substances we consume to provide our bodies with consume to provide our bodies with the necessary fuel to keep our bodies the necessary fuel to keep our bodies functioning at the levels we are functioning at the levels we are accustom accustom

– Food Pyramid Diet (normal)Food Pyramid Diet (normal)– Low Fat Diet Low Fat Diet – High Carbohydrate DietHigh Carbohydrate Diet– High Protein DietHigh Protein Diet– Vegetarian Diet (lato-ovo & Vegan)Vegetarian Diet (lato-ovo & Vegan)– Etc…???????Etc…???????


SupplementationSupplementation (good or bad?!)(good or bad?!) ProteinsProteins Vitamins & MineralsVitamins & Minerals HerbsHerbs Performance EnhancingPerformance Enhancing

**According to your Instructor Dietary **According to your Instructor Dietary sources of necessary nutrient is the sources of necessary nutrient is the BESTBEST prescription for your clients** prescription for your clients**


Nutrition Myths…Nutrition Myths… Crash diets are the best, most effective Crash diets are the best, most effective

method to lose weight??method to lose weight?? Some are born with a FAT gene…therefore Some are born with a FAT gene…therefore

there is nothing they can do!?there is nothing they can do!? Fad Diets that do not promote a LIFESTYLE Fad Diets that do not promote a LIFESTYLE

change are best!? change are best!? Be Careful with all of the NEW … Be Careful with all of the NEW …

Fashionable pill/powders!!!!Fashionable pill/powders!!!!


Nutrition PrescriptionNutrition PrescriptionFF – Daily understanding and – Daily understanding and

awareness of nutrient consumption is necessary awareness of nutrient consumption is necessary

II – “Calories In” vs. “Calories Out” – “Calories In” vs. “Calories Out”

Weight Loss – Expend more Calories then you Weight Loss – Expend more Calories then you consumeconsumeWeight Gain – Consume more Calories then you Weight Gain – Consume more Calories then you expendexpend

Key – Moderation!!!Key – Moderation!!!


Nutrition PrescriptionNutrition Prescription

TT – Daily plan of meals and – Daily plan of meals and snacks that best fits your client’s needs snacks that best fits your client’s needs and scheduleand schedule

TT – Healthy nutritious food! – Healthy nutritious food! Follow the Food Pyramid. Follow the Food Pyramid.


Nutrition PrescriptionNutrition Prescription

Prescription of Nutrition is EASY!!! Prescription of Nutrition is EASY!!! but…but…

Application of Nutrition is Hard!!!Application of Nutrition is Hard!!!

exercise science nutritional training (as it affects body composition)

Documents

nutritional training

major categories fat

cups of fluid

body composition slide

cups of water

total caloric intake

basic nutritional information

minutes of exercise