Please enable JavaScript.
Coggle requires JavaScript to display documents.
Chapter 9 Basic Nutrition Factors in Health & Chapter 10 Nutrition…
Chapter 9 Basic Nutrition Factors in Health & Chapter 10 Nutrition Strategies for Maximizing Performance
Macronutrients
Proteins (Amino acids --> peptide --> protein)
Functions
Muscle growths
Tissue repair
Making Enzymes and Hormones
Building blocks of tissue (bones, muscles, cartilage, skin and blood
sources
Amino Acids (9 essential - need from diet, body cannot product, 8 conditional essential, 4 non-essential); 9 essential - histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, valine
Intake recommendations
Endurance & Strength Athletes: 1.4 – 1.8g/kg body weight - ex. 90kg strength athlete requires 126g – 162g protein per day
acceptable macronutrient distribution range: 10-35% calories intake
recommendation for after aerobic exercise: carb: protein 4:1 or 3:1
Carbohydrates (most easily utilized form of energy)
Glycogen Storage: 1500 calories for average person； optimize glycogen storage for endurance athlete pre-competition, several days before competition day, 8-10 g carb/kg BW per day; 4 hrs before competition: 1-4g card ( around 100 - 200g )/kg BW and 10-17g protein； 2 hr before 1g carb /kg BW ( around 70g), 1 hr before, 0.5 carb/kg BW liquid carbs (around 35g)
During competition: endurance athlete 30-90g carbs every hour, high intensity athlete, 200-400ml sports drink per break
GI (Low GI - slow absorption-bef/aft exercise, apple juice, chocolate, orange, banana， lentils), high GI - white potato, white bread, watermelon
Intake recommentation
Aerobic athlete: 8-10g/kg BW per day
HIIT/soccer/intermittent athlete: 5-6 g/kg BW
Fats (Vitamin A,D,E, K transport)
2 essential unsaturated fatty acids： Omega 3 (converted to DHA and EPA which decrease blood pressure) and Omega 6 (abundant in food)
cholesterol is a type of lipid, only exist in animal fat, helps producing bile salt, vitamin D and sex hormones
Ideal cholesterol level: Total <200, LDL (low density lipids <100， HDL >60
Micronutrients
minerals （structural component of bones, teeth and nails， contribute to nerve transmission and muscle contraction)
calcium （bone density and development, neuromuscular function, cardiac function, blood clotting, activating enzymes)
iron （important for oxygen transport in the body), anemia (iron deficiency)
phosphorus 磷
magnesium
Vitamins (aid in specific metabolic process)
Water/Electrolytes
sodium, potassium， chloride
water intake: 3.7L for men, 2.7L for woman per day
water is important for regulating body temperature, blood pressure and nutrient transport
mild dehydration: 2-3% BW loss
hydration during training: 3-8 oz/15 mins
Hyponatremia : the level of sodium in your body is than normal
The Cunningham Equation, a method for estimating Basal Metabolic Rate (BMR), is BMR (kcal/day) = 500 + 22 * Lean Body Mass (LBM), focusing on lean body mass as the primary determinant of energy expenditure.
An activity factor is a numerical value used to estimate total daily energy expenditure (TDEE) by multiplying it with the basal metabolic rate (BMR) or resting metabolic rate (RMR) reflecting the level of physical activity. Sedentary: Little to no exercise, desk job (1.2). Lightly Active: Light exercise 1-3 days a week (1.375). Moderately Active: Moderate exercise 3-5 days a week (1.55). Very Active: Heavy exercise 6-7 days a week (1.725). Extremely Active: Very heavy exercise and physical job (1.9).