exam nutrition - Nutrition and Activity/ Exercise...

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Unformatted text preview: Nutrition and Activity/ Exercise 11/12/2007 09/12/2007 21:31:00 Nutrition for Exercise CHO storage • Blood storage • Muscle glycogen o (only in muscle-only helps muscle) • Liver glycogen o Role: Maintains blood sugar Helps blood Glucose as fuel • 1. Anaerobic glycosis o no oxygen o 6 sided ring to break them into smaller ones • 2. Then break it down aerobic metabolism o requires oxygen Glucose sources • Muscle Glycogen and Blood Glucose: o Blood Glucose : o its high after 10-15 min o Uptake by 30 fold (x or times) o b/c want to spare or preserve muscle glycogen o glycogen released in lived to maintain blood sugar o CHO absorbed from gut to maintain BS Fat as muscle fuel • Beta oxidation • Lower intensity exercise • Sources: o Come from body fat o 1. o 2. o 3. • Muscle draws fat from the blood stream (meaning drawn from whole body) • Fat becomes more important in longer events o Glycogen 2000 cal o Fat 40,000 • Fat has a higher energy density Protein as muscle fuel • Smaller componet- 10% of total energy • Important after CHO storage exhausted • Brain still obligates glucose uses • Break down by glucose miogenosis, amino acid glucose Effect of fuel use on body fat • Fuel use: is a function of the duration and intensity of the exercise w/ adequet glycogen storage are full Body response to exercise • Rest (light work): o 70-90% of you calories from fat, not 100% b/c brain still still needs CHO- preserve CHO o Very Short/ Very high intensity: (near maximum effort < Less than 10 s.) power by your immediate energy system o High intensity: Few minutes duration Most energy (calories) from 80-90% CHO Using anaerobic glycosis and aerobic metabolism • Longer event the most aerobic it becomes Training Effects: • Fitter: o Better able to deliever oxygen o Better able to use fat as fuel source • Longer duration (about 1 hour) o Greater proportion of fat as energy 60-80% other is aerobic metabolism of CHO • At about 70% of maximum o 60% fat o 40% CHO “Hitting the Wall” • abrupt onset of fatigue • 2000 kcal of glycogen- last about 2 ½- 4 hrs • then a sudden reliance on fat • glycogen depletion* Recommendations: Energy need • Energy usage is related to body weight • Heavier you are the more calories required/used • Per time-more NOT per-distance • Body composition: o More lean tissue the Higher you metabolism o Have a relative high CHO diet High-CHO diet (overhead 121) • Better glycogen usage • High fat diet- don’t have much glycogen • Better recovering from exercise and allows better training ---will become fitter • How much carbs?: o About 55% of kcals o Mostly complex CHO- whole grains, veggies, fruits, legumes o Fats provide 20-30% o Protein 10-15% Diet composition • About 55% of kcal • Mostly complex CHO- whole grains, veggies, fruits, legumes • Fats provide 20-30% • Protein 10-15% Diet for active people Protein needs • Higher for active people • About double the protein than non active •...
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This note was uploaded on 04/14/2008 for the course AFRICAN 210 taught by Professor Haroldscheub during the Spring '08 term at University of Wisconsin.

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exam nutrition - Nutrition and Activity/ Exercise...

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