Diploma in Nutrition Part I€¦ · Eating for energy What is a good eating pattern What is the...
Transcript of Diploma in Nutrition Part I€¦ · Eating for energy What is a good eating pattern What is the...
Lesson 7
Diet, Exercise and Sports Nutrition
Presented by:
Michelle Loughlin Course Educator
Registered Dietitian
Diploma in Nutrition – Part I
Lesson 6 Recap
Eating for energy
What is a good eating pattern
What is the formula for boosting
energy
Case study 1 to practice making diet
plans
How important is sleep
Is coffee bad for us?
What else can boost our energy?
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Today’s Lesson
What is physical activityWhat are the benefits of physical activityHow much should you be doing?Exercise and weight lossHow to incorporate exercise into your
lifestyle Introduction to sports nutritionWhat nutrients do you need more of
when very activeSports supplements- pros and cons
● Good nutrition should go hand in hand with a good exercise regime
● Each of them complements the other● There are so many benefits to exercise and not exercising is
one of the leading causes of poor health
Risk of a Sedentary Lifestyle
Identified by WHO as 4th leading risk factor for global
mortality
Physical Inactivity
Physical Activity:Any body movement that burns calories, whether for work, daily chores or commute.
Exercise:Sub-category of physical activityPlanned, structured and repetitive activities aimed at improving physical fitness and health
Vs
Physical Activity
Helps control weight
Boosts metabolism
Improves energy levels
Strengthens body and improves posture
Physical Benefits
Improves cholesterol levelsReduces bad cholesterol Increases good cholesterol
Decreases risk of CVDKeeps blood flowing smoothly
Improves:Type 2 DiabetesMetabolic syndromeDepressionCertain CancersArthritisStrokeOsteoporosis
Health Benefits of Exercise
Muscle burns more calories than fat
Increasing your muscle mass- means faster metabolism, even at rest
Studies show strength training builds muscle effectively and increases BMR
Exercise and Metabolism
Relieves Stress
Improves mood
Treats mild depression
Improved confidence and self-esteem
Improves sleep
Mental Benefits of Exercise
Rise of modern lifestyle
Desk bound jobs
Less opportunities to be active
Increased use of cars
More sedentary entertainment
Cinema, video games, TV, computers
Why are we Sedentary?
What counts: Play Games Sports Transportation Recreation Physical Education Planned exercise
Why is it important? Improve
cardiorespiratory and muscular fitness
Build strong bones Reduced anxiety and
depression Improve
cardiovascular and metabolic health biomarkers
How much? At least 60 minutes
moderate to vigorous intensity activity/day
>60 minutes/day leads to greater health benefits
Most should be aerobic (moderate activity). Include vigorous activity 3 times/week
Children aged 5-17
Activity Recommendations
Mix
of
both
75mins vigorous-intensity aerobic activity + muscle
strengthening 2+ days
OR 150mins moderate- intensity activity + muscle strengthening on 2+ days
Adults 18-64
Activity Recommendations
Adults 64 +
Benefits:Improve cardiorespiratory and muscular fitness, bone and functional health, and reduce the risk of NCDs, depression and cognitive decline
Follow activity guidelines for
adults or if unable, be as physically
active as possible
Same guidelines
as 18-64 years
Activity Recommendations
MODERATE Aerobic
• Brisk walking• Water aerobics• Cycling (on level ground,
no hills)• Doubles tennis• Pushing a lawn mower• Hiking• Skateboarding• Rollerblading• Volleyball• Basketball
VIGOROUS Aerobic
• Jogging• Running• Cycling- fast or on hills• Singles tennis• Football• Rugby• Skipping rope• Hockey• Aerobics• Gymnastics• Martial arts
Strength Training
• lifting weights• working with
resistance bands• doing exercises that
Use your body weight for resistance, such as push-ups and sit-ups
• Heavy gardening, Digging and shovelling
• Yoga
150mins + 2 days 75mins
Types of Exercise
Don’t overestimate role of exercise in weight lossExercise helps to create and energy deficitKeeps you positive and in good moodEffective at preventing weight gain and aiding
weight maintenance
Aim 1 hour moderate aerobic exercise 6 daysa week for weight loss!
Exercise and Weight Loss
Calories Burned via Exercise
Introduction to Sports Nutrition
Provided by carbohydrateEssential fuel for athletes50-60% of diet CarbohydratesRefined carbohydrates can be used to top up your
energy during exercise
Extra calories only needed if you are doing regular VIGOROUS exercise
Don’t overestimate how many calories you are burning via exercise
If you want to lose weight don’t increase your carbohydrate consumption!!
Carbohydrates for Sports
Exercise RDA Carbohydrate
Light activity (3-5 hours a week)
4-5g per kg body weight/day (1.8-2.2g per 1lb body weight)
Training 60-90mins/day
5-7g per kg bodyweight/day(2.2-3g per 1lb body weight)
Training >90-120mins/day
7-10g per kg body weight/day (3-4.5g per 1lb body weight)
Example:Tom is 75kg and he goes running for 60mins daily:5 x 75 = 375g CHO/ day…375 x 4Kcals = 1500Kcals in carbohydrate
Tracey is 132lbs and she jogs 4 times a week (total 3.5 hours):1.8g x 132lbs = 237g CHO/day..237 x 4 = 948Kcals in carbohydrate
*Exercise increases your calorie requirements
How Much Carbohydrate Do I Need?
Tip:Topping up low or empty glycogen stores after prolonged or high intensity exercise is essential to guarantee adequate stores for your next session. Consume a high glycaemic index snack (providing 1g of carbohydrate per kg body weight or ½ g per 1lb body weight) within 2 hours, or within 30 minutes if you plan to exercise again within 8 hours
Glycaemic Index
Most of us already eat too much protein Needs easily met via healthy balanced diet Eat protein regularly throughout day High protein foods- red meat, chicken, fish,
eggs, cheese, milk, yoghurts, nuts and pulses Including foods with 2g of Leucine immediately
after exercise will maximize muscle growth (e.g. 600ml semi-skimmed milk, 120g of beef, poultry or seafood).
Protein for Sports
Population protein requirement g/kg/day
Normal activity levels 0.75-1
Elite male endurance athletes 1.6
Moderate-intensity endurance athletes (exercising 4-5 times a week for 45-60mins)
1.2
Recreational endurance athletes (exercising 4-5 times per week for 30 min)
0.8-1
Football/team sports 1.4-1.7
Strength/ power athletes 1.5-1.7
Female athletes Approx. 15% less than males
protein requirement g/pound/day
0.34-0.45
0.72
0.54
0.36-0.45
0.63-0.77
0.68-0.77
Approx. 15% less than males
Protein Requirements
Research suggests protein after a
heavy/strenuous training session is
beneficial
0.2g/kgOR 0.09g/lb
body weight
Food Protein (gs)
1 slice turkey/ ham/ chicken 7g
1 natural yoghurt (125ml pot) 6
Small tin tuna (100g) 19
2 low fat fruit yoghurts (125ml) 11g
1 egg 7
40g peanuts 10
500ml Lucozade recovery 18
Work it out:
My weight is:…60.kg
My Protein requirements are ….12.g
Post Training Protein
Fluids lost through sweatingStay hydrated to prevent:Fatigue Impaired performance
Drink 300-600ml fluid before exerciseAim to drink 150-200ml fluid every 10-15mins
when exercisingDrink after exercise to hydrate yourself
Are you drinking enough?
Weigh yourself before and after exercise. Try to
keep weight loss <0.5kg
Drink 1.5L fluid for each kg lost
Fluid Intake
Hypertonic sports drink
Isotonic Sports Drink
Water
Homemade CHO/salt solution
The fitter you are the more you
sweat….REHYDRATE!
Thirst is a poor indicator of dehydration
What to Drink
Protein supplements
Usually claim: Enhanced recovery Decreased fatigue Increased muscle mass
Pros Provide essential amino acids needed to maximise muscle
growth Portable and convenient
Cons Expensive Protein needs can be met through food alone Whey protein is also found in food- milk, beef, poultry,
seafood
Sports Supplements
Amino Acids
Bought individually or in combination with other ergogenic aids such Creatine
Claim to stimulate growth hormone and inhibit the breakdown of muscle
Yet to show any performance enhancement Not recommended Large doses >30g per day may negatively affect athletic
performance
Protein and amino acid supplements are no more or no less effective than food when the athlete’s calorie intake is enough to increase lean muscle mass
Sports Supplements
Summary
Everyone should be more active on a daily basis Children should aim to be active at least 1 hour / day Adults should be active 5 x 30mins/ week Exercise should be increased for weight loss Exercise helps to prevent obesity, Type 2 Diabetes,
CVD as well as mental health problems Diet should be adapted slightly for sports people Diet supplements are not necessary for active
people Elite athletes should consult a sports Dietitian for
more info
Next Lesson
Understanding Food Labelling
• Yes you might know all of the information but if you can’t read a food label what good is it to you??
• Learn about health claims• Learn about nutrition claims• Looking at E numbers, sweeteners etc.
This lesson is pre-recorded and will be uploaded on FRIDAY