Nutrition For Fitness

Kyle Anderson

Nutrition For Fitness

The integration and application of scientifically based nutrition and exercise physiology principles that support and enhance training, performance, and recovery.

Basic Guidelines

Energy

Carbohydrates

Proteins

Fats

Vitamins & Minerals

Fluids

Food & Fluid Intake:befor

eduring after

Exercise

Energy

Ability to perform work

Energy

Adenosine triphosphate (ATP):A Chemical compound that provides most of the energy to

cells

Macronutrients

Carbohydrates

CARBOHYDRATES

4 kcal/gram

Carbohydrates

Intake before, during, and after exercise

BEFORE: Either 1 gram per kilogram, 1 hour before exercise, or 2 grams per kilogram if eating 2 hours before exercise.

DURING: 30-60 grams per hour of exercise to help spare muslce glycogen, maintain blood glucose concentrations, and delay fatigue.

AFTER: Highest rate of muscle glycogen synthesis when 1.5 grams per kilogram one hour after exercise

Protein

Amino Acids linked together which are critical in many body functions and skeletal muscle tissue.

4 kcals/gram

ProteinRecommended Daily Intake

Level of Activity Recommended Daily Protein Intake

Sedentary 0.8g/kg

Recreational 1.0g/kg

Endurance 1.2-1.4g/kg

Ultra endurance 1.2-2.0g/kg

Strength 1.5-2.0g/kg

PROTEINAnabolic Window

1-2 hours after exercise. 10-20g of high quality protein

PROTEIN

FATS

9 kcals/gram Body’s long term energy storage site.

Most fats in food are in the form of triglycerides

FATSTriglycerides found in food contain a combination of…

Saturated Monounsaturated

Polyunsaturated

FATSOmega-3

Offset the adverse effects of acute inflammation

& chronic immune dysfunction

FATS

1.5g/kg daily

Important fuel source for energy production at rest and for aerobic exercise.

FluidsWater provides the aqueous medium for chemical reactions with in cells, transports substances throughout the body, and maintains body temperature

Our bodies are approximately 60%

water.

FLUIDS

NUTRITION VIDEO