Macro Nutrients
Being Physically and Nutritionally
Fit
Energy Substrate Utilization
(Refer to Chart)
Carbohydrates
• Anaerobic activities- quick
bursts of energy lasting
only a few seconds (85% 100% of maximum heart
rate).
Fats (plasma fatty acids; FFA)
• Aerobic Activities- steady
state exercise (65% - 70% of
maximum heart rate).
• Carbohydrates
Complex/simple
Glycemic index
• 60%
• Fats
≤ 10% from saturated
• 20%- 30%
• Proteins
Typically not synthesized as
energy
• 10%- 15%
Energy Substrate (cont)
• Anaerobic activities- blood glucose (replaced by liver
glycogen), muscle glycogen (stored as triglycerides)
• Aerobic Activities- many energy pathways are used to
sustain activity: fat metabolism (FFA, muscle
triglyceride), blood/muscle glucose, glycogen (liver,
muscular)
• Endurance Activities lasting ≥ 90 minutes does utilize
protein (5%-10%) when glycogen stores become
depleted
Training Diet
90% rule
Adequate carbohydrate intake
Fat is a 3 letter word, not four!
Minimal protein intake (there are exceptions)
Hydration, hydration, hydration!
Micronutrient replacement (sodium, potassium, iron,
calcium)*
• Sufficient rest
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*You can make your own micronutrient replacement: 1 quart of water, 6 tbs.
sugar, and 1/3 tsp of salt, dissolve, and cool.
Pre-Workout
• 2 hours before workout eat a small meal of
about 500-1000 calories. Should be mainly
complex carbohydrate with some fat/protein.
OR
• 1 hour before – should be mostly liquid intake
and should not exceed > more than 500 calories
(protein shake, smoothie, etc.)
OR
• 30 minutes before small snack (banana, dried
fruit, crackers, etc.)
Water
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During the day, drink freely
2 hours before training- 8-16 oz
15 minutes before training- 8- 16 oz
During exercise- every 15 minutes
After exercise (recovery period)- drink freely
Preparation for Competition
• 2-3 days before event tamper off exercise
• 70% of diet from carbohydrates (beware of
stiffness, bloating, excess water intake); 20%
fat; 10% protein
• Morning of event, do not change food/liquid
intake drastically.
Recovery- synthesis of energy
“Golden period” of synthesis
1. 15 minutes after exercise- 50% more glycogen
can be stored if carbohydrates are consumed
now! But ………
2. 30 minutes after exercise muscles are still insulin
sensitive and substrates can be stored readily
3. After 1 hour some benefits are lost, but still helps
in recovery.
4. 2 hours………. 2 late!
Questions ?????
Comments …….
More discussion needed?