Proper Nutrition & Exercise in Non-Competitive Athlete Pilar Chilet Kelley Gold Note Pornwaragorn Overview Introduction Exercise for Non-Competitive Athletes Proper Nutrients for Non-Competitive Athletes Carbohydrate Lipid Protein Human Ecological Theory 1
Background What is the definition of non-competition athletes? Purpose Activity level Outcomes Non-Competitive Athlete to enjoy the pure fitness benefits for their health Active having 30 mins of moderate to vigorous physical activities on most or every day of the week Burn 410 additional Cal Health benefits, such as cardiovascular fitness, weight control, stress reduction. Competitive Athlete to make commitments to be active for the competition Very Active 1 hour of vigorous physical activity for at least 6 times per week Burn about 1000 additional Cal Win the competition 2
Definition of non-competitive athletes Individuals who do regular exercise (active physical level) for their health; enjoy the pure fitness benefits, such as cardiovascular fitness, weight control, and stress reduction. Dietary Requirements Same nutrients for competitive and noncompetitive athletes, but different amounts CHO, lipid, protein, vitamin, mineral & water Amount of nutrients are vary from the sports due to different intensity of sports. Therefore, energy requirements are different CHO : 50-65% of total energy Lipid: 20-35% of total energy Protein: 15-20% of total energy 3
(Wardlaw & Smith, 2006) Non-Competitive Athlete -Exercise Competitive Athlete Non-competitive Athlete Intensity Recreational Athlete Duration 4
Motives of competitive and noncompetitive cyclists LaChausse, R. (2006). Motives of competitive and non-competitive cyclists. Journal of Sport Behavior, 29(4), 304-314. Motives of competitive and noncompetitive cyclists Purpose To examine the motives of cycling Gender Activity level Type of cycling Participants 1,239 male and female cyclists 944 male & 295 female 5
Motives of competitive and noncompetitive cyclists Methodology Online-based survey Modified version of the Motivations of Marathoners Scales 56 items Psychological motives Physical motives Social motives Achievement motives Demographics, type of cycling and activity level was recorded. Motives of competitive and noncompetitive cyclists Motives Health Orientation Weight Concern Goal Achievement Competition Recognition Affiliation Coping Life Meaning Self-Esteem 6
Motives of competitive and noncompetitive cyclists Results Males -> competition Females -> weight concern, affiliation & self-esteem Competitive cyclists -> goal achievement, competition & recognition Non-competitive cyclists -> weight concern, & affiliation Road cyclists -> goal achievement & competition MTB cyclists -> life meaning Motives of competitive and noncompetitive cyclists Conclusion Understanding the motives of why noncompetitive cyclist ride might include more importance on enjoying company of other cyclists and life meaning rather than on being the first to cross the finish line. 7
Proper Nutrients for Non-Competitive Athletes Carbohydrate Lipid Protein Carbohydrates Athlete s should consume: 5-7 g/kg body weight for low intensity 7-10 g/kg body weight for moderate to extreme intensity http://www.thebiggestloser.com.au/get-balanced-for-better-health.htm Another way to look at it is: 50-65% total caloric needs should come from carbohydrates Example: 165 lb. male who runs 1 ½ hour every other day needs: 165 lb/2.2= 75 kg 7 g carbs x 75 kg= 525 g carbs per day 8
Carbohydrate Sources Complex Good for storage and slowed gastric emptying. They supply micronutrients and phytochemicals that can help the athlete prior, during and post activity Sources Unprocessed grains Vegetables Cold weather fruits (oranges, apples) Simple (McArdle, Katch & Katch, 2007) Good source for quick energy, if the athlete is familiar with their body, they can include a simple carbohydrate before or during competition to increase energy Sources Most fruits Processed foods (breakfast cereal, cookies, some energy bars) Glycemic Index (GI) GI is a method of categorizing foods by their effect on blood glucose levels. The non-competitive athlete would benefit in understanding the GI system because it could help them time the food they eat and understand why they eat the food (Ivy & Portman, 2004) http://www.myhealthybalance.com/2010/01/what-is-the-glycemic-index/ 9
Glycemic Index (cont.) Hi Glycemic Index Purpose: Quick energy, through insulin spikes for during and after activity Examples: Cornflakes Sport Drink Bagel Wheat bread Honey (Dunford, 2006) Low Glycemic Index Purpose: Sustained energy during the activity (creates a storage of carbohydrates) Examples: Apple Low-fat milk Peach Banana Whole wheat pasta Peanuts Carbohydrate Deficiency Activity output > carbohydrate intake Carbohydrate deficiency can cause: Hypoglycemia- low blood sugar which leads to Gluconeogenesis- high protein degradation for an alternative source of energy To communicate the importance of carbohydrate consumption, it can be said that a proper, balanced diet will maintain muscle and provide energy to increase muscle building (Ivy & Portman, 2004) National Library of Medicine 10
Carbohydrate Excess Activity output < carbohydrate intake Excess carbohydrates can cause: http://www.mylasiciliana.com/weight-loss/ glycemic-index-food-list-a-healthier-lifestyle.htm Weight gain Gastrointestinal discomfort during activity Increased gastric emptying The non-competitive athlete should understand that excess carbohydrates= excess work for the body. The body would prefer to focus on providing for the body during the activity, but digestion often takes priority, leaving the athlete s performance hindered. Carbohydrate: The body s energy Carbohydrates are used to sustain and provide energy for the body using: Glucose ATP Used for many functional mechanisms throughout body such as muscle contraction Glucose Blood glucose Used by muscle cells for energy Glucose Glycogen Used as an energy storage during long, intense physical activity 11
Warren, A., Howden, E., Williams, A., Fell, J., & Johnson, N. (2009). Postexercise fat oxidabon: Effect of exercise durabon, intensity, and modality. Int Glycemic and Insulinemic Response to Selected Snack Bars in Trained Versus Sedentary Individuals Trompers, W., Perry, T., Rose, M., & Rehrer, N. (2010). Glycemic and insulinemic response to selected snack bars in trained versus sedentary individuals. International Journal of Sport Nutrition & Exercise Metabolism, 20(1), 27-33. Purpose: To determine whether glycemic index (GI) is influenced by training state. Methodology: Random testing of: Reference solution: 50 g glucose bar (twice) Griffin s Fruitli bar: 50 g available carbohydrate (once) Peak Fuel s Summit bar: 50 g available carbohydrate (once) 11 Endurance trained participants: 6 M, 5 F 9 Sedentary participants: 2 M, 7 W 12
Results Mean blood glucose: Reference solution: 31% lower in ET than in SE Fruitli bar: 38% lower in ET than in SE Summit bar: 35% lower in ET than in SE * ET: Endurance Trained * SE: Sedentary Conclusion: ET participants had lower glycemic responses to the reference solution and the snack bars than the SE participants did. Warren, A., Howden, E., Williams, A., Fell, J., & Johnson, N. (2009). Postexercise fat oxidabon: Effect of exercise durabon, intensity, and modality. Int Strategies for Hydration and Energy Provision During Soccer-Specific Exercise Clarke, N., Drust, B., MacLaren, D., & Reilly, T. (2005). Strategies for hydration and energy provision during soccer-specific exercise. International Journal of Sport Nutrition & Exercise Metabolism, 15(6), 625-640. 13
Purpose: To investigate the effect of manipulating the provision of sports drink during soccer-specific exercise on metabolism and performance. Methods: 12 soccer players performed soccer- specific protocols (1-1 1/2 hour game) on three occasions 1st-2nd: 7 ml/kg carbohydrate-electrolyte (CHOv) or placebo (PLA) solutions were ingested at 0 and 45 minutes. (18 oz/ period) 3rd: Total carbohydrate-electorlyte (CHOf) volume extended over 0, 15, 30, 45, 60 and 75 minutes. (1/2 cup/ period) Results 14
Conclusion Carbohydrate ingestion before and during activity increases blood glucose levels more than a placebo Small interval timing carbohydrate consumption does slightly increase blood glucose more than large interval timing Lipid Lipid is barely soluble in water but greatly soluble in organic solvent. Functions: Energy source 9 kcal/g Prolonging low intensity activity to increase endurance. Supply 70-90% of energy for hiking or sitting at desk for 8 hr day 15
Functions (continue) Energy storage Fat-soluble vitamin transportation Body insulation Cell component Emulsifier Precursor of steroid hormone, vitamin D, & bile Etc Lipid Intake Recommendation RDAs, AI, and EAR of total fat, saturated fat, monounsaturated fat and cholesterol have not been published. Fat intake depend of sports 20-35% of total calories Minimal intake SFA, trans-fat & cholesterol < 10 % calories from SFA Coconut oil, butterfat, palm oil & cocoa butter < 300 mg/day of cholesterol Keep trans-fat as low as possible Most fat intakes should come from source of MUFA & PUFA Sources: fish, flex seed, nuts, and vegetable oils 16
Lipid Insufficiency & Toxicity < 20% of energy Growth and development retardation in young athletes Reduce performance < 15% of energy Menstrual dysfunction in female athlete Reduce serum testosterone in male affect reproduction functions Lipid Toxicity Lipid intake (>25% of energy) SFA intake Cholesterol coronary heart disease atherosclerosis stroke & heart attack 17
Postexercise Fat Oxidation: Effect of Exercise Duration, Intensity, and Modality Warren, A., Howden, E., Williams, A., Fell, J., & Johnson, N. (2009). Postexercise fat oxidation: Effect of exercise duration, intensity, and modality. International Journal of Sport Nutrition & Exercise Metabolism, 19(6), 607-623 Purpose: To investigate the effects of exercise duration, intensity, and modality on postexercise metabolic rate (VO 2 ), substrate selection, & the whole-body rate of fat oxidation Methodology Crossover study design: 3 experiments in ergometer cyclic exercise Experiment A: Duration (4M:3F); short vs. long Experiment B: Intensity (6M:1F); low vs. high Experiment C: Modality (6M:1F); continue vs. interval All participants were recreationally active and exercise 1-4 d/week All females have to have normal menstruation & not in the menstrual phase of menstrual cycle during experimental trial 18
Independent Variables Experiment A (Duration) Experiment B (Intensity) ExperimentC (Modality) Short vs. Long (30 mins vs. 90 mins) Low vs. High (50% vs. 85% of VO 2 ) Continue vs. Interval Constant Variables Dependent Variables Intensity Energy expenditure Energy expenditure & mean intensity oxygen consumption (VO 2 ), substrate selection (RER) Total fat oxidation at exercise and postexercise All trials consisted of: 1 Preexercise rest period (30 mins), 2 Exercise bout (15-90 mins) 3 Postexercise recovery period (90mins) Results Exercise Period Total oxidative energy expenditure Exp A (Duration) Exp B (Intensity) Exp C (Modality) Long > short Low > high Con = inter RER Long < short Low < high Con < inter Fat Oxidation CHO oxidation Long > short Low > high Low <high Con > inter Con < inter 19
VO 2 RER 20
Fat Oxidation (Warren, Howden, Williams, Fell & Johnson, 2009) 21
Results (continue) At the same intensity of exercise, increase exercise duration increased total energy expenditure and fat oxidation during and after exercise bout. When energy expenditure during exercise was matched, increase exercise intensity reduced fat oxidation during exercise, but increase energy expenditure and fat oxidation during 90 mins after exercise The benefits of exercise intensity cannot be exploited by undertaking interval-type exercise when matched for energy expenditure and duration. Conclusion Only intensity significantly affected excess postexercise oxygen consumption (EPOC) and postexercise fat metabolism. However, the additional energy expending after high intensity exercise is minor when compare with the energy expenditure during exercise 22
Proteins It is unique macronutrient because contains amino acids and nitrogen Energy for fuel by the body Carbohydrates Fats Proteins - is the least preferable to fuel Proteins play a role in Maintenance Repair Synthesis of muscle and body tissues Proteins Recommended dietary allowance 0.8 g protein / kg body weight Food Sources Meat, egg, fish, dairy products Increasing protein consumption when energy intake is adequate leads to an increase in the oxidation of protein as a fuel source 23
The Effect of Protein Ingestion on Energy Expenditure and Substrate Utilization after Exercise in Middleaged Women Benton, M., & Swan, P. (2007). Effect of protein ingestion on energy expenditure and substrate utilization after exercise in middle-aged women. International Journal of Sport Nutrition & Exercise Metabolism, 17(6), 544-555. The Effect of Protein Ingestion on Energy Expenditure and Substrate Utilization after Exercise in Middle-aged Women Muscle protein synthesis increases greatly after an acute bout of high intensity of resistant exercise in individuals It can last for 24 hours post exercise When amino acids are present post exercise, they give an extra anabolic stimulus that improve muscle protein growth Seen in elderly, middle-age men, but not in women 24
The Effect of Protein Ingestion on Energy Expenditure and Substrate Utilization after Exercise in Middle-aged Women Purpose To investigate the effect of an acute session of resistant exercise on substrate use and energy expenditure during 2 hours recovery in adult women, and to evaluate the impact of a protein supplement on that resistant exercise. Participants 22 females -> 17 females (completed the study) The Effect of Protein Ingestion on Energy Expenditure and Substrate Utilization after Exercise in Middle-aged Women Methodology Demographics Questionnaire in health -menstruation cycles or menopause 24 hour food journal They performed 3 resistant exercise sessions After each routine, they ingested Placebo Whey protein supplement 25
The Effect of Protein Ingestion on Energy Expenditure and Substrate Utilization after Exercise in Middle-aged Women Methodology Anthropometrics Height, weight, body composition (BodPod) Metabolic testing (baseline and after exercise) VO 2max Respiratory-exchange ratio Urinary nitrogen The Effect of Protein Ingestion on Energy Expenditure and Substrate Utilization after Exercise in Middle-aged Women Results No significant difference between placebo and protein group in the mean exercise time No significant differences in VO2max between the 2 conditions at baseline and any point of the recovery period Respiratory-exchange ratio was significant different from baseline through 90 minutes of the recovery period for the two conditions Urinary nitrogen was significant different between the two conditions 26
The Effect of Protein Ingestion on Energy Expenditure and Substrate Utilization after Exercise in Middle-aged Women The Effect of Protein Ingestion on Energy Expenditure and Substrate Utilization after Exercise in Middle-aged Women Conclusion Intake of an oral protein supplement after resistant exercise did not affect overall energy expenditure, but decrease fat oxidation when protein was consumed Delaying protein intake right after resistant exercise may increase fat oxidation 27
(Wardlaw & Smith, 2006) Human Ecological Theory Athlete and Macronutrient Understanding and Consumption Family and Friends Media and Published Research 28
Questions??? References Benton, M., & Swan, P. (2007). Effect of protein ingestion on energy expenditure and substrate utilization after exercise in middle-aged women. International Journal of Sport Nutrition & Exercise Metabolism, 17(6), 544-555. Clarke, N., Drust, B., MacLaren, D., & Reilly, T. (2005). Strategies for hydration and energy provision during soccer-specific exercise. International Journal of Sport Nutrition & Exercise Metabolism, 15(6), 625-640. Dunford, M. (Ed.). (2006). Sports Nutrition: A Practice Manual for Professionals (4 th ed.). United States of America: Diana Faulhaber. Dunford, M., & Doyle, J. A. (2008). Nutrition for sport and exercise. Belmont, CA: Thomson Wadsworth. Home of the glycemic index (n.d.).retrieved November 11, 2010 from http://www.glycemicindex.com/ Ivy, J. & Portman, R. (2004). The future of sports nutrition: Nutrient Timing. Laguna Beach, Ca: Basic Health Publications, Inc 29
References LaChausse, R. (2006). Motives of competitive and non-competitive cyclists. Journal of Sport Behavior, 29(4), 304-314. Lange, M. (n.d.) Nutrition calc plus+: CD-ROM user s guide. Salem, OR: ESHA Research McArdle, W.D., Katch, F.I., & Katch V.L. (2007). Exercise physiology: Energy, nutrition, & human performance (6 th ed.). United States of America: Lippincott Williams & Wilkins. Overview of carbohydrate metabolism (2003). Retrieved November 10, 2010 from http://www.elmhurst.edu/~chm/vchembook/ 600glycolysis.html Rodriguez N., & Gaine, C. (2007). Get the essentials: Protein in the diets of healthy, physically active men and women. ACSM S Health & Fitness Journal, 11 (2), 13-17. References Trompers, W., Perry, T., Rose, M., & Rehrer, N. (2010). Glycemic and insulinemic response to selected snack bars in trained versus sedentary individuals. International Journal of Sport Nutrition & Exercise Metabolism, 20(1), 27-33. U.S. Department of Agriculture, U.S. Department of Health and Human Services (2005). Dietary guidelines for Americans 2005. Dietary Guidelines. Retrieved November 12, 2010, from http:// www.cnpp.usda.gov/publications/dietaryguidelines/2005/20 05DGPolicyDocument.pdf Wardlaw, G. M. & Smith, A. M. (2006) Contemporary nutrition. New York, New York: McGraw-Hill. 30
References Warren, A., Howden, E., Williams, A., Fell, J., & Johnson, N. (2009). Postexercise fat oxidation: Effect of exercise duration, intensity, and modality. International Journal of Sport Nutrition & Exercise Metabolism, 19(6), 607-623 Williams, M. H. (2010). Nutrition for health, fitness & sport. New York, New York: McGraw-Hill. 31