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2exsc notes - 9:33:00 AM Basic Nutrition Caloric Nutrients...

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19/02/2008 11:33:00 Basic Nutrition Caloric Nutrients o Present US Consumption CHO about 50% (25% starches, 25% sugars) Fat about 35+% Protein about 10-15% Recommendations Protein – same but less animal, more non animal CHO – up to 55-60% and less sugar about 10% Fat – down to less than 30%, less trans and saturated fat Protein – RDA 0.8 gm/kg/day 80 kg (~176) 64 grams 64x4 = 256 calories Protein Quality vs Quantity Complete Proteins
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o Egg o Milk o Animals Sport Nutrition Eating prior to exercise Liquid Meal – Ensure Plus ~1000 calories CHO 50% Fat 35% Protein 15% Steak, Corn, Cake, Bread, Margarine, Water 30 minutes 90 minutes 180 minutes Overtraining, Staleness, Fatigue
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Past Exercise 1) Right after 2) wait 1-2 hours 3) wait at least 4+ hours Glycemic Index High o Glucose o Sucrose o White bread o White potatoes o White rice Medium o Fruits o Brown rice Low o Fructose o Milk o beans
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Marathon 400 gm glycogen ~350 muscle, 50 in  marathon  3000 calories 70% max RQ = 0.90 70% from CARBS… 2100 calories needed from carbs --------------------------tues 2/26 Sport Nutrition CHO Summary 1) glycogen loading 40% from CHO 2) For Heavy Training multiple days, increase CHO to 65% 3) Glycemic Index High: (30-60gm) - Sucrose, White Bread, Rice, Potatoes Protein
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RDA = 0.8 gm/kg/day For 80 kg (~176.11) 86 x 0.7 = 64 gms 64 x 4 = 256 256/3000 Cell Replacement Enzymes and hormones General recommendation for individuals who are endurance athletes 1 gram/kg of  bodyweight (2 for power athletes) Anabolic- 1lb muscle about 2500 “Naturally” Protein  Energy  Muscle breakdown 
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Anabolic Hormones – need testosterone Eating > resistance work out CHO to Protein 3 or 4 grams carb : 1 gram protein Vitamins + Minerals Thiamine (B1) RDA = 1 or 2 mg Iron in women, even a good diet is not enough for women Drugs + Erogogenic Aids Research Design Ideal Study Placebo Controlled * Single or Double Blend 1) Anabolic a. Anabolic steroids i. Increased red blood cells
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