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The Interaction Between Diet and Exercise (Introduction (Healthy food…
The Interaction Between Diet and Exercise
Introduction
Healthy food chart
Weight watchers
Running
Product of the 80s. Low fat, high carb
Not psychology lesson, but I probably view food through a different lens
View food as the composition of the three macronutrients: fat, carbs, protein and what they do to performance and body composition
Types of exercise
High intensity, short duration
Sprinting, weight lifting
Primarily ATP utilization derived mainly from Carbs. Limited supply. Bi product is lactic acid. Running out of glycogen is hitting the wall
Low intensity, long duration
Walking, hiking
ATP derived from fats. Generate more ATP than carbs, but slower process.
Most exercise and sports fit in between, both Fat and CHO burning
Macronutrients
Carbs: 4Kcal/g. Simple, complex. Converted into glycogen and stored in muscle and liver. Quick conversion to ATP (fuel) for muscle contraction. Doesn't matter. Same cals, but different satiation due to insulin speed of shuttlinging into muscle.
Protein: 4Kcal/g: Not all the same. 9 essential amino acids. 3 branch chained in involved in muscle repair. Not typically used for energy
Fat: 9Kcal/g: Can be used as fuel, although slower release. Metabolized in mitochondria to energy, but cannot cross blood-brain barrier. Converted into ketones for use in the brain. Broken down into fatty acids and glycerol. Fatty acids used for fuel. Important for vitamin absorption and hormones
Ketone production increases when body glycogen level falls in low carb or low energy state
Food = energy and building blocks.
ATP primary energy molecule
, Ketones secondary molecule
Diets
Used to control performance and body composition
Diet composition
Higher Carb: American diet 50% carbs, 15% protein, 35% fat
Ornish Diet: 75% carbs, 5% fat, 20% protein
Lower Carb: Atkins phase 1: 5% carbs, 25% protein, 70% fat,
Paelo, although no standard, tend to be lower carb, higher fat
Middle of the road: Zone diet: 40% carbs, 30%protein, 30% fat
Food timing
Intermittent fasting
Carb cycling, carb loading
Food Types
IIFYM - doesn't care about what food you eat as long as it fits into your macronutrient needs
Raw food, vegan diet
Focus on three aspects: Macronutrient composition, types of food, and food timing
Conclusions
Personal experience and literature
Performance
Macronutrient composition is important
Physiologically relevent
I don't do well on very low carb diets.No energy and strength loss
Body composition
No magic diet
Cut or add calories (energy), while keeping minimal levels of protein
There are so many diets, because each person responds differently