OPTIMAL NUTRITION FOR

EXERCISE
• The diet which supplies required nutrients in
adequate amounts for tissue maintainance,
repair,and growth without excess energy intake is
called optimal diet
• The people who exercise regularly to keep them fit
also don't require additional nutrients beyond those
obtained through the regular intake of a nutritionally
well balanced diet.
 NUTRIENT INTAKE AMONG PHYSICALLY
ACTIVE
Recommended nutrient intake:
• Protein:0.83g/kg body weight. This is enough
even for physically active individuals as little
protein catabolism occurs through energy
metabolism.
• Athletes who are trained intensely-1.2-1.8g/kg
body weight.
Lipids: it should not exceed 30% of diet’s energy
content. Of this 70% should be from unsaturated
fatty acids.
• High fat diets: It may stimulate adaptive
responses that augment fat use( research
evidence is yet to be established).lethargy,
increased fatigue,high rates of perceived
exertion are common in people who consume
high fat diet.
• Low fat diet: a diet of less than 20% of fat
showed poorer performance . There will
poorerbody weight and muscle mass. Poorer
testosterone,fat soluble vitamins etc.,
Carbohydrate:
• A low carb diet rapidly compromises glycogen
reserves for vigorous physical activity or regular
training.
• No hazard to health exists when any diet chiefly
consists of fibre rich complex unrefined
carbohydrates,with adequate intake of
aminoacids,fatty acids ,minerals and vitamins.
• The diet of physically active individuals should
contain atleast 55-60% of calories from crabs
prefarably from fibre rich starches,unprocessed
grains,fruits and vegetables.
 Intense training
• Glycogen synthesis relates to carbohydrate
intake ,so individuals who undergo intense
training should consume 10g of carbohydrate
per kg body weight to induce protein sparing
and ensure adequate glycogen reserves.
• A relatively high level of crabohydrate intake
betters the physical performance and mood
state during training.
 MY PYRAMID: THE ESSENTIALS OF GOOD
NUTRITION
• The pyramid is based on the 2005 dietary
guidelines for americans published by dept of
health an human services and the dept of
agriculture.
• There are a series of vertical bands with
varying widths. Greatest width is occupied by
fruits and vegetables.Narrowest width is
occupied by fats, oils, meats and sugars.
 PRECOMPETITION MEAL
• The pre competition meal must provide adequate
carbohydrate energy and ensures optimal hydration.
• If person competes in afternoon breakfast is
important meal, if he is competing in late afternoon
lunch is important source of optimising glycogen
reserves.
• On the day of competition foods high in lipid and
protein are avoided as they remain longer in
digestive tract .
• Increased stress and tension on day of competition
reduces blood flow to the digestive tract-decreased
absorbtion.
 Protein or carbohydrate
• Carb is prefered precompetition meal than protein
because
1. Carbs replenish liver and muscle glycogen which
decreased due to overnight fasting.
2. Carbs provide faster energy
3. Metabolic rate is increased because of protein
digestion,absorbtion and assimilation. This additional
incraese in body temp impairs exercise performance in
hot weather.
4. Byproducts of aminoacid metabolism require 5oml of
water per excretion of each gram of urea.carb is main
energy nutrient for short term anaerobic activity.
 IDEAL PRECOMPETITION MEAL
• Contains 150-300g of
carbohydrate(3-5g/kg bodymass).
• Be consumed 3-4 hrs before
exercising.
• Contain relatively little fat and fibre
to facilitate gastric emptying.
 LIQUID MEALS
• Provide high carbohydrate content to
contribute for satiety.
• Give fluid replenishment
• Digest rapidly
• Proved effective in day long
swimming,tennis,soccer,basketball
 NUTRITION BARS
• Contain high protein that ranges between 10-90g.
Typical 60g bar contains 25g of carbohydrate, 15g of
protein,5g of lipid.
• Energy bars contain greater proportion of
carbohydrates.
• Weight loss bars or diet bars contain high protein.
• Meal replacement bars contains adeaute amounts
of all three nutrients.
• Protein bars supply large amounts of protein.
• They lack fibre and have high levels of fatty acids.
NUTRITION POWDERS AND DRINKS
• They are also marketed as alternative to
nutrition bars, meal replacements, dieting
aids, energy boosters or concentrated protein
sources.
• The powders contain high amount of proteins
unlike the bars where atleast some amount of
carb is used to provide texture and taste.
 CARBOHYDRATE FEEDINGS PRIOR TO EXERCISE

• High intensity aerobic exercise for 1hr decreases liver glycogen

by about 55% where as 2hr strenuous workout almost depletes
the glycogen content of the liver and active muscle fibres.
• Researches indicated drinking a highly concentrated sugar
solution before exercise induced early fatigue due to:
1. Rapid rise in blood sugar triggers an overshoot in insulin
release .
2. Insulin release cause glucose influx into muscle cells. This
causes glycogen catabolism.high level of insulin inhibits
lipolysis which reduces fatty acid mobilisation from adipose
tissue.
• So it is always advisable to consume simple sugars atleast 60
min before exercising.this provides sufficient time to reestablish
harmonal balance before exercise begins
 CARBOHYDRATES DURING EXERCISE
• When carbs are consumed during endurance
exercise it exerts little negative effect on hormonal
response due to
1. Increased sympathetic nervous system hormones
inhibit insulin release.
2. Exercise increases muscles absorbtion of glucose.
So as exogenous glucose moves into cells insulin
release decreases.
• Consuming about 60g of liquid or solid carbs each
hr during exercise benefits high intensity , long
duration aerobic exercise .
 GLYCEMIC INDEX
• The glycemic index (GI) is a value used to measure how much
specific foods increase blood sugar levels.
• Foods are classified as low, medium, or high glycemic foods
and ranked on a scale of 0–100.
• The lower the GI of a specific food, the less it may affect your
blood sugar levels.
Low: 55 or less
Medium: 56–69
High: 70 or above
• Foods high in refined carbs and sugar are digested more
quickly and often have a high GI, while foods high in protein,
fat, or fiber typically have a low GI. Foods that contain no
carbs are not assigned a GI and include meat, fish, poultry,
nuts, seeds, herbs, spices, and oils.
• Foods with moderate to high glycemic
index rating offers rapid replenishment of
carbohydrate following prolonged
exercise.
• Glycemic load-glycemic index X amount
of carbohydrate available in that portion.
• Better consume 50-75 g of high glycemic
index foods until it reaches 500-700g
post exercise
 ELECTROLYTE AND WATER UPTAKE

• Adding carb to oral rehydration solution

provides additional glucose energy for foods.
• Large fluid impairs carb absorbtion and
concentrated sugar solution impairs fluid
replenishment.
• To speed up gastric emptying adequate fluid
must be consumed
Pre exercis-400-600ml
During exercise every 15 min 150-250ml
Bravarages containing alcohol and caffeine induce
diuretic effect there by reduces body fluid.
• Glucose plus sodium facilitates fluid uptake by the
intestinal lumen because of rapid active cotransport
of glucose sodium across the intestinal mucosa.
• Extra Na helps the athlete from hyponatremia.
• Recommnded oral rehydration solution: 5-8%
carbohydrate electrolyte brevarage during exercise
in heat contributes to temparature regulation and
fluid balance.
• Consuming the above solution post exercise
improves endrance capacity for subsequent
exercise.