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Pennington Biomedical Research Center

Awesome.2Cents! A Healthy Lifestyle Curriculum Grades 8-12

Lesson # 6- Eating for Sports

Content outline

Types of Exercise

The Benefits of Exercise

Energy sources

Carbohydrate loading

Fluid Needs During Exercise

Physical Inactivity in the U.S.

Physical Activity Recommendations

Louisiana content standards:

1-H-1, 1-H-3, 1-H-4, 3-H-1, 3-H-2, 3-H-4, 6-H-1, 6-H-4 1-M-2, 1-M-3, 3-M-1, 3-M-2, 3-M-3, 4-M-5, 5-M-4, 6-M-1

Objectives/Expected Learner Outcomes

Students will learn about exercise types, energy sources used during exercise and about

carbohydrate loading.

Lesson and Strategies

Student group targeted 8-12th

grade

Time required

Teacher Preparation: 15-20 minutes

Assessment: 10 minutes

Materials and Resources

Handouts

Power point presentation

Projector

Screen

Laptop/Computer

Teacher Preparation

Before class, make copies of the handouts and homework assignment.

Homework

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Lesson Plan

Slide Lesson

1 Title slide: Eating for Sports, Lesson 6

2 Say:

In this lesson, we will cover:

Types of Exercise

The Benefits of Exercise

Energy sources

Carbohydrate loading

Fluid Needs During Exercise

Physical Inactivity in the U.S.

Physical Activity Recommendations

3 Clarifying Some Terms...

Physical activity is defined as “any bodily movement produced by skeletal

muscles that results in an expenditure or usage of energy.”

Physical activity may include planned activity such as walking, running,

basketball, or other sports. Physical activity may also include other daily

activities such as household chores, yard work, walking the dog, etc

Exercise is defined as a subset of physical activity that is planned, structured,

repetitive, and purposeful. The activity of exerting your muscles in various

ways to keep fit. Usually it includes aerobic and strength training aspects. Examples of exercise could include: jogging around the LSU lakes 5

afternoons a week, doing a set routine of weight-lifting at the gym three days a

week, or using your elliptical machine at home for 30 minutes a day on 4 days

out of the week. It’s easy now to see the difference, right?

So, what now is physical fitness? Physical fitness is defined as a

measure of one’s ability to perform physical activities that require endurance,

strength or flexibility. Physical fitness is a set of attributes a person has in

regards to a person's ability to perform physical activities that require

aerobic fitness, endurance, strength, or flexibility and is determined by a

combination of regular activity and genetically inherited ability. With time

and patience, active individuals increasingly get more and more fit.

Of course views on what “physically fit” looks like differ from one person

to the next. But, one thing is certain, and that is that everyone can benefit

from physical activity in some way and that being physically activity is a

must!

4 Types of Exercise: Aerobic or Anaerobic?

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Say:

Any activity which strengthens the heart generally will provide the most health

benefit. Because the heart is a muscle, it, too, can be made stronger with

regular physical activity or exercise. There are two types of exercise: aerobic

and anaerobic. Aerobic activities use the arm and leg muscles and give the

heart (and lungs) a continuous workout. Aerobic activities require oxygen.

Aerobic simply means 'with air'. When an exercise or activity is described

as aerobic, it means the conditions allow your body to replenish the

needed oxygen (air) to the muscles being exercised.

Anaerobic activities build and tone muscles but are not as beneficial to the

heart and lungs as aerobic activities. Anaerobic means 'without air'. When

we say an exercise is anaerobic, it means the exercise is so strenuous it

uses oxygen faster than your body can replenish it.

Here are some examples of activities which fall under each category.

Aerobic activities include: brisk walking, dancing, jogging, bicycling,

skating, swimming, snow shoveling, lawn mowing, leaf raking, and

vacuuming, for example. Anaerobic activities include: baseball, sprinting,

tennis, weightlifting, leg lifts, arm circles, curl-ups, dusting, doing laundry, and

washing windows. By a show of hands, I’d like to see who believes that they

do more aerobic activities in the week.

Do:

Encourage students to participate. Note about how many students raise their

hands.

Say:

Now, by a show of hands, I’d like to see who believes that they do more

anaerobic activities in a given week.

Do:

Encourage students to participate. Not how many students raise their hands.

5 Types of Exercise, Aerobic or Anaerobic?

Forms of Aerobic Exercises

The key to successful weight control and improved overall health is making

physical activity a part of your daily routine. Any type of physical activity you

choose to do--strenuous activities such as running or aerobic dancing or

moderate-intensity activities such as walking or household work--will increase

the number of calories your body uses. It's easier than one thinks to perform

numerous aerobic activities throughout the day.

Examples of mild to moderate aerobic activities:

Take a short walk around the block

Rake leaves

Play actively with the kids

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Walk up the stairs instead of taking the elevator

Mow the lawn

Take an activity break--get up and stretch or walk around

Park your car a little farther away from your destination

Examples of higher intensity aerobic activities:

Brisk walking

Jogging

Bicycling

Swimming

Aerobic dancing

Racket sports

Rowing

Ice or roller-skating

Cross-country or downhill skiing

Using aerobic equipment (i.e., treadmill,

Anaerobic Exercise:

Anaerobic exercise is any exercise that is very strenuous, lifting heavy weights,

being the most popular. Other anaerobic exercises include sprinting, climbing,

long jump, push-ups, pull-ups, sit-ups, leg lifts, squat thrusts, etc.

Anaerobic Exercise Equipment:

There are many types of anaerobic exercise equipment on the market at all

price ranges. Some examples of exercise equipment are dumb bells, free

weights, home gyms, Bow Flex, thigh and abdominal workout equipment. If

you're on a really tight budget, you can buy bungee cords or medical tubing

and make your own anaerobic exercise equipment.

Anaerobic Activity:

Almost all labor activity is anaerobic, including landscaping, carpentry,

concrete work, plumbing, electrical, roofing, floor covering, loading trucks,

etc. Some recreational activities are also anaerobic, including gardening, steep

hiking/climbing, some downhill skiing and snowboarding, bowling, archery,

etc.

6 The Benefits if Aerobic Exercise

Say:

We’ll now turn back to the type of activity which provides the most health

benefits – aerobic activities. It is important to know that regardless of your age,

weight, or athletic ability, aerobic exercise is good for you. Your body only

gets stronger and more efficient as it adapts to regular aerobic exercise.

Consider some of the benefits of engaging in regular aerobic activities.

1. Aerobic exercise can help to reduce health risks, such as obesity, heart

disease, high blood pressure, type 2 diabetes, stroke, and certain types of

cancer. From engaging in weight-bearing aerobic activities such as walking,

you can also reduce your risk for developing osteoporosis.

2. Aerobic exercise can also help individuals to manage chronic conditions

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that they may already have. Examples include: lowering high blood pressure,

controlling blood sugar levels in individuals with diabetes, and relieving

chronic muscle pain through exercise. Regular aerobic exercise can also

prevent subsequent attacks in individuals who have previously had a heart

attack.

3. Aerobic exercise can keep excess pounds at bay, particularly when it is

combined with a healthy diet. Remember the energy balance equation? Eating

fewer calories or burning more calories through exercise creates an energy

deficit, which over time, results in weight loss. When you combine calories

burned from exercise with fewer calories consumed from eating a healthy diet

(versus the typical American diet that many of us eat), you will likely achieve

your ideal weight or maintain your current weight much easier.

4. Regular aerobic exercise also helps to ward off viral illnesses. This is

because it activates your immune system, leaving you less susceptible to minor

viral illnesses, like colds and the flu.

5. Aerobic exercise is also important in that it helps to keep your arteries

clear. How does it do that? The answer involves two types of cholesterol, both

of which we have previously discussed. By increasing the concentration of

high-density lipoprotein (HDL, or “good”) cholesterol and decreasing the

amount of low-density lipoprotein (LDL, or “bad”) cholesterol in our blood

through aerobic activities, the result is less buildup of plaques in the arteries.

And, even though heart attack and stroke are rare in young people, there is

evidence linking the onset of heart disease to childhood. So, why not start

protecting yourself now, through aerobic exercise?

6. As we’ve already said, aerobic exercise strengthens the heart. And, a

stronger heart is much more efficient. This, in turn, improves blood flow to all

parts of the body. So, we would expect a person who is more physically fit to

have a lower heart rate when doing the same exercise as a person who is less

physically fit, correct?

And, we would expect a higher heart rate in a person who is jogging as

opposed to a person who is walking, correct?

7. Aerobic exercise can also help to boost your mood. Ever heard of the

phrase “walk it off?” This is a phrase that is often told to someone who is upset

or angry about something. Aerobic exercise has been shown to ease depression

and reduce the tension associated with anxiety.

8. Aerobic exercise will also increase your stamina. True, in the short-term

when you are just starting out, you may feel tired. But over the long-term,

you’ll enjoy increased stamina and reduced fatigue. It definitely gets easier

with time. It’ll pay off!

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9. And, lastly- aerobic exercise helps you to stay active and independent as

you get older. It not only keeps your muscles strong, allowing for you to

maintain mobility as you get older, but it also keeps your mind sharp.

Researchers say that as little as 30 minutes of aerobic exercise three times per

week can reduce cognitive (brain functional capacity) decline in older adults.

So, go for a short walk with your grandma if she is healthy and able to. It’s a

great way to catch up and beneficial for the both of you.

7 The Benefits of Anaerobic Exercise

Anaerobic exercise can:

Increase muscle tone. Anaerobic activities tend to strain muscles and

therefore increase muscle strength.

Keep excess pounds at bay. Since anaerobic activities increase muscle

mass, muscle tissue is an active tissue that uses more energy than fat

tissue.

Boost your mood. Physical activity releases endorphins which can

improve mood.

Increase your stamina. With increased muscle mass there is an

improvement in stamina due to larger glycogen stores.

Help you stay active and independent as you get older. With

increased muscle mass, there is an improvement in strength and balance

which can improve independence and activity level.

Improve balance. Increased muscle mass helps improve balance.

Increase strength and endurance. Increased muscle mass improves

strength.

8 Energy sources for physical activity

Let’s talk about the different energy sources in our body.

9 Energy Sources

Phosphagens – immediate energy pool in the body. These are energy

molecules that are used immediately when activity begins, in the first

10-15 seconds

Anaerobic/Aerobic Glycolysis – This is carbohydrate breakdown, quick

source of energy. Energy is available within 20 seconds of the

beginning of activity.

Oxidative phosphorylation – fat breakdown is the slowest source of

energy. This is used for endurance sports in particular.

10 Energy Sources: Phosphagens

The first burst of energy supplied to muscles comes from high-energy

compounds, called phosphagens. These are Adenosine tri-phosphate (ATP)

and phosphocreatine (PC). The phosphagens, or high energy phosphate

compounds, are energy storage compounds in the muscle tissue. Phosphagens

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provide the first 15 to 30 seconds of energy needed for jumping or starting a

race.

As muscle tissues can have sudden demands for lots of energy, these

compounds can maintain a reserve of high energy phosphates that can kick in

as needed, providing the energy that could not be immediately supplied by

glycolysis or oxidative phosphorylation.

11 Energy Sources: Carbohydrates

When the sustained demand for energy increases above about 3KC/minute

another fuel called glycogen kicks in. Glycogen is a stored carbohydrate. It is

stored in the muscle (about 1500KC), and the liver (about 400KC) and in the

blood as glucose (about 80KC).

Glycogen can be burned in the muscle in two ways: with or without oxygen

(aerobically or anaerobically). Burning glycogen anaerobically produces lactic

acid. This results in muscle soreness after the activity. The result of incomplete

breakdown of glucose is a buildup of a product known as lactic acid in the

muscles. This is the very substance responsible for the burning sensation and

fatigue in the muscles that you begin to feel when you run for long distances.

Once the muscles are given a moment to rest, they are able to burn some of the

lactic acid for energy. Once they have enough oxygen again, and the cramps

subside, energy can be produced more efficiently again.

Burning glycogen aerobically releases more total energy than anaerobic

glycogen burning but aerobic burning releases energy slowly.

12 Energy Sources: Carbohydrates

Say:

Glucose is the chief source of energy for the body. We get from the diet and in

addition, the liver can make glucose from other sugars and starches in the diet.

The storage form of glucose in our bodies is referred to as glycogen, and it can

be found in both the liver and the muscle.

As the body breaks down glucose, the following components are released:

carbon dioxide, water, and energy. This energy produced from the

breakdown of glucose is the energy which enables us to perform a sport. This

process where energy is made from glucose can continue to work so long as

the breakdown of glucose continues to occur efficiently. One thing that is

important to remember is that in order for the body to continue utilizing energy

from glucose, oxygen is needed.

After about 20 minutes of aerobic activity, fats from the body also begin to be

metabolized (or broken down) for energy. Because the body can stockpile

much more fat than carbohydrate, fats serve as an almost unlimited energy

source. However, fat can not be converted to energy without the presence of

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oxygen, which means that fat is not burned for energy in anaerobic

activities.

Stored glycogen has to be mobilized from the muscle and liver depots. This

takes about 10 - 20 seconds. The maximum rate depends on the athlete.

Highly trained sprinters can produce up to about 45KC/minute from glycogen

compared to 25KC for an untrained person. Energy production is dependent on

the athlete's ability to deliver oxygen to the muscle.

Normally, the muscle and liver stores are primarily to maintain the blood

glucose level for the brain, which can only burn glucose.

When an athlete ‘hits the wall’ that means that all body carbohydrate/glycogen

has been used up. The stores need to be repleted before further activity can

take place.

13 Energy Sources: Fat

Fat burning is always aerobic. We have fat in the bloodstream at all times and

it is used first. During sustained exercise, fat is mobilized from the adipose

tissues into the blood stream, a process that takes about 20 minutes to reach the

maximum level.

A well trained marathoner can burn fat at a rate of 18KC/minute; while in an

untrained individual it is about half of that.

14 Energy Sources: Fuel Use

This graph shows the different energy sources and when they are used. As you

can see, the phosphagens (ATP and phsophocreatine) are used immediately,

then anaerobic glycolysis, aerobic glycolysis kick in to burn glucose for fuel.

Fat burning is a much slower process.

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22 Energy Sources: Fuel Use

Say:

Here is a table summarizing each of the fuel uses. As you can see, in anaerobic

activities, carbohydrates are the most important. With aerobic activities, you

can see the most important fuel changes depending on the intensity and

duration. For example, from 2 minutes, to 4-5 hours, carbohydrates are an

important fuel in aerobic activities. This is especially true with greater intensity

exercises. Fat is also important in aerobic activities. However, as opposed to

carbohydrates which have a greater use at high intensities, fats have a greater

use at lower exercise intensities as this is when the body is more efficiently

using oxygen—which is always required for fat breakdown. Protein, as you

can see, is not used in large amount, except for when carbohydrate fuel is

lacking.

Source/System When in Use Examples of an

Exercise

Carbohydrate

(anaerobic)

High-intensity exercise, especially

lasting 30 seconds to 2 minutes

200-yard (20

meter) sprint

Carbohydrate

(aerobic)

Exercise lasting 2 minutes to 4-5

hours. The higher the intensity, the

greater the use.

Basketball,

swimming, jogging

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Fat

(aerobic)

Exercise lasting more than a few

minutes. Greater amounts are used

at lower exercise intensities when

the body is more efficiently using

oxygen.

Long-distance

running, long-

distance cycling.

Much of the fuel

used in a brisk

walk is fat.

Protein

(aerobic)

Low quantity during all exercise.

Moderate quantity in endurance

exercises when carbohydrate fuel is

lacking.

Long-distance

running

21 Endurance Athletes: How can performance be improved?

Say:

As you know, some sports require athletes to be active for long periods of

time- sometimes even several hours. Examples of some of these sports include:

marathon bicycling, foot races or distance swimming.

So how is it that these athletes are able to keep performing without having to

stop because of incomplete glucose breakdown? The answer is: training.

Training helps to improve the muscles’ use of glucose. Trained muscles also

become more tolerant of lactic acid. And, as training continues, the lungs are

better able to carry oxygen.

So, this is why it is important to stick with an exercise program. Because

although it may be difficult at first, with time, it gets easier. And, your

endurance can greatly increase with time.

17 What About Carbohydrate Loading?

Say:

Muscles normally store only small amounts of glycogen — enough to support

activities such as recreational biking or swimming, weightlifting, and five- or

10-kilometer runs. But depending on the individuals level of fitness, muscles

may run out of glycogen if exercising intensely for more than 90 to 120

minutes.

In turn, stamina and performance may suffer. This can be an issue during

activities such as long-distance running, swimming and cycling, soccer and

triathlons.

Carbohydrate loading can improve the length of time an athlete is able to be

active. Carbohydrate storage can be improved with certain techniques.

18 Carbohydrate Loading

Storing extra energy for greater endurance

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Traditionally, carbohydrate loading is done in two steps the week before a

high-endurance activity:

Step 1. About a week before the event, reduce carbohydrate intake to

about 40 percent to 50 percent of total calories. Increase protein and fat

intake to compensate for the decrease in carbohydrates. Continue

training at normal level. This will help deplete carbohydrate stores and

make room for the loading that comes next.

Step 2. Three to four days before the event, increase carbohydrate

intake to 60 percent to 70 percent of daily calories — or about 4 to 4.5

grams of carbohydrates per pound of body weight. Cut back on foods

higher in fat to compensate for the extra carbohydrate-rich foods. Also

scale back training to avoid depleting glycogen stores. Rest completely

for a day or two before the event.

19 Carbohydrate Loading

Storing extra energy for greater endurance

Carbohydrate loading works best when the athlete has consumed a

carbohydrate-rich diet throughout the training — and it may be more effective

for men, perhaps because endocrine differences between the genders cause

men to utilize carbohydrates to a greater extent during endurance exercise.

With carbohydrate loading, there is still a need to replenish carbohydrates

during the event to maintain blood sugar levels — especially if the event lasts

more than 60 minutes. Try a piece of fruit or a sports drink.

Meet your goals

Carbohydrate loading may be an effective way to get that extra edge

you need to compete. If you're uncertain about your specific

carbohydrate needs, consult your doctor or a registered dietitian.

20 Carbohydrate Loading

Consider possible drawbacks

Carbohydrate loading isn't right for every endurance athlete. Side effects may

include:

Weight gain. Expect to gain 2 to 4 pounds during the week you're carbohydrate

loading. Much of this weight is extra water — but if it hampers your

performance, you're probably better off skipping the extra carbs.

Digestive discomfort. You may need to avoid or limit some high-fiber foods

one or two days before your event. Beans, bran and broccoli can cause gassy

cramps, bloating and loose stools when you're loading up on carbohydrates.

Blood sugar changes. Carbohydrate loading can affect your blood sugar levels.

It's a good idea to consult your doctor or a registered dietitian before you start

carbohydrate loading, especially if you have diabetes.

21 How much protein does an athlete need?

Protein

Why is protein important?

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Protein is needed for muscle growth and repair. Regular physical training tends

to reduce muscle protein breakdown and protein loss from the body. While

some protein breakdown may occur during exercise, protein build-up is

enhanced during the recovery and the effectiveness of protein synthesis is

increased. When muscle glycogen stores are high, protein contributes no more

than 5% of the energy needed. However, when muscle glycogen stores are low,

due to inadequate calorie and carbohydrate intake, protein is used for energy

rather than for muscle growth and repair and may contribute as much as 10%

of the energy needed for exercise. Such use of protein for fuel is expensive and

inefficient.

How much protein do athletes need to eat?

Engaging in endurance exercise can result in breakdown of body proteins and

damage due to continuous pounding action. Due to this increased muscle

breakdown and repair, endurance athletes need up to 50% more protein than

sedentary adults.

Protein should contribute 12-15% of total calories per day. To figure out the

amount for you, multiply your weight in pounds by 0.6 to calculate the number

of grams of protein you should consume per day.

22 Vitamins and minerals

Can athletes meet their needs for vitamins and minerals?

There may be a need for extra iron, magnesium, vitamin C, and vitamin E by

endurance athletes. However, these can easily be obtained from a standard over

the counter vitamin and mineral supplement.

Do they need any special supplements?

Normal nutrient needs are met by eating a healthy diet and special supplements

have not proven to enhance endurance athletes’ performance. Supplements

such as creatine monohydrate, branched chain amino acids, and L carnitine

have not been found to improve performance. Caffeine is the only substance

that has proven to improve performance in athletes.

23 The Critical Need for Fluids

Say:

Drinking enough fluids may be the most critical aspect of sports nutrition. This

is because if fluid levels drop too low, dehydration results. Dehydration, if left

untreated, can become a very serious condition. This is why it is very

important to recognize the symptoms.

24 The Symptoms of Dehydration

Say:

Symptoms of dehydration include: headache, dizziness, nausea, dry skin,

shivering and confusion. Dehydration can also cause increases in body

temperature and heart rate. Dehydration can set in before the sense of thirst

tells us to drink. Performance athletes may not feel thirsty until they have lsot a

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significant amount of fluids. Even in comfortable environments where the air

temperature is cool, athletes are losing water during exercise. This is why it is

important for athletes to drink regardless of if they feel thirsty.

Athletes need to be particularly careful when exercising in hot and humid

weather as water losses are greatest in this type of environment. Anyone

exercising in the summer months in Louisiana needs to know this as this type

of environment increases the risk for heat cramps and heat exhaustion making

water fluid replacement even more critical.

25 Tips to Stay Hydrated

Say:

So what can I do to prevent dehydration? In order to avoid dehydration,

athletes need to drink water before, during and after an event. In fact, the

American Dietetic Association recommends a specific plan for fluid intake.

They suggest the following:

You should consume:

2 hours before the

event...

3 cups of water

(750 ml)

10-15 minutes

before the event...

1-2 cups of water

(250-500 ml)

At 10-15 minute

intervals during the

event...

½ -1 cup of water

(125- 250 ml)

After the event... 2 cups of water

(500 ml) for every

pound of body weight

lost

So how will you know how much body weight was lost during the event so

that you can consume enough water to replenish losses after the event?

Easy, just remember to weigh yourself (and record that weight) both before

and after the event.

26 What Types of Beverages and When?

Say:

As you may have gathered from the previous slide, water is the preferred liquid

for fluid replacement during a sports event, preferably cold water. This is

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because cold water (40˚F) helps to lower body temperature and empties from

the stomach more quickly than any other fluid.

On the next two slides, we have a table broken into two parts that overviews

different types of beverages that are often consumed during exercise. Some

important things that you will want to remember is that:

1) Water is always the ideal liquid for fluid replacement and is

recommended before, during, and after an event.

2) Special sports drinks can be used in place of water. Most sports drinks

are probably ok for consumption before, during, and after an exercise

as their carbohydrates are generally designed to be easily absorbed

preventing the cramping that we just discussed. A good idea is to dilute

them further just to be on the safe side with either water or some ice.

Carbonated soft drinks are not recommended. Carbonation can cause

problems and the drinks may have too high sugar content. Diet drinks

are not recommended.

27 Continued.....

Say:

Sweetened drinks, such as fruit juices, are not ideal because they cause water

to be pulled from the body into the digestive track to digest the carbohydrates

found in them. This leads to cramping. Use diluted fruit juice.

Caffeine and alcohol cause increases in body water loss. So, you will always

want to avoid drinks with high caffeine content, like tea or coffee, and

alcoholic drinks during physical activity.

Milk is difficult to digest during a sporting event and is not recommended.

28 Time Your Eating Correctly

Say:

Eating too much before working out can be a bad thing, what about not eating

before working out? Can that be bad? The answer is yes. Not eating before you

exercise (or eating too little) can be just as bad as eating too much because it

can lead to low blood sugar levels and can make you feel weak, faint or tired,

slowing your mental abilities which help you react to situations.

To get the most from your workout, it is recommended that you:

o Eat a full breakfast- to replenish the energy that you have used during

the night. However, if you plan to exercise within an hour after

breakfast, you may want to eat a smaller breakfast, or drink something

to help raise your blood sugar, such as a sports drink.

o Time your meals – As we previously mentioned, you don’t want to eat

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large meals right before exercising. It’s important to wait at least three

to four hours after consuming a large meal to exercise. And, if you are

having a small meal, eat about two to three hours before exercising.

o Don’t skip meals – Skipping meals can make you feel weak or light

headed due to decreases in blood sugar. If you are pressed for time,

grab something quick to eat, like a banana or some yogurt. If healthful

choices like these aren’t available to you, it’s better to eat something

rather than nothing. But, remember that options like candy aren’t as

nutritious as fruit or low-fat dairy choices.

o Eat after you workout – Eating after you work out is important to

help your muscles recover and to replace their glycogen stores that

were used during exercise. [Glycogen is the storage form of glucose

found in the body.] Try to eat a meal that contains both protein and

carbohydrates within two hours of your exercise session.

29 Energy needs of an athlete

Say:

The typical athlete burns many calories through exercise. And, the number of

calories burned are, of course, dependent on the type of activity that the

athlete is doing, the duration of the activity, and also the athlete’s body weight.

As some of us probably already know,

o The more vigorous the activity, the more calories are burned

o The longer the activity, the more calories are burned

o And the heavier the person exercising, the more calories are burned as

more energy is required to move a heavier body mass.

So, how many calories will athletes need? It depends on the type and length of

training, body type, gender and body size.

It depends on how active the athlete is. Remember that if a person burns more

calories through exercise than what they consume through food, that person

will lose weight. So, an athlete needs to be careful to consume enough calories,

from a wide range of foods, if they do not want to lose any weight.

Use the Harris Benedict Formula from lesson 1 to determine calorie needs.

30 An Athlete’s Diet

Say:

So what does the typical athlete’s diet look like? One thing that is important to

note is that in an athlete’s diet, the majority of fuel or energy is coming from

carbohydrates.

o In fact, approximately 50 to 60% of calories (or energy) in an athlete’s

diet come from carbohydrate food sources. Great nutritious sources of

carbohydrates, as you may recall, come from the grains group, the fruit

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and vegetable groups, and the milk group.

o In an athlete’s diet, a significant portion of energy comes from fat. But,

this should be primarily from healthy fat sources, like mono- and

polyunsaturated fats as opposed to saturated and trans fats, often found

in high fat meats and high fat dairy products; baked goods, like pies,

cookies and cakes; and fried foods, like doughnuts and other

commercially prepared fried items, such as French fries.

o Protein is also important in an athlete’s diet. Approximately 10 to 15%

of the calories in an athlete’s diet should come from protein. And,

remember that there are some choices of protein-rich foods that are

better than others: such as low- or non-fat milk and milk products over

whole-milk and milk products and lean cuts of meat over high-fat and

non-trimmed cuts of meat. Although athletes’ protein needs may be

slightly higher than a non-athlete, it is important to remember that

Americans generally exceed their protein needs. For example, teen

females following the MyPyramid system consume about 91 grams of

protein, while teen males consume about 116 grams of protein, which is

more than enough for even the most active teens. So, typically athletes

do not require any additional protein supplemental bars or powders that

we often hear about.

o

31 What if you are not an athlete?

Do you need to be active?

32 Physical Activity Recommendations

Say:

The Dietary Guidelines for Americans recommend children and adolescents

should engage in at least 60 minutes of physical activity on most,

preferably all, days of the week. The good news is that this 60 minutes worth

of activity doesn’t have to be from one activity. Instead, it can be accumulated

throughout the day from a variety of different activities. For example, if riding

your bike to school takes 15 minutes, then there is 30 minutes of physical

activity accumulated just from going to and from school each day. Taking your

dog for a 15-minute walk followed by 15 minutes of shooting hoops in the

driveway with friends will help you to accumulate the rest of your

recommended amount of physical activity in no time.

So, you may have thought that taking the stairs over the elevator wasn’t really

helpful in any way, but on the contrary, that little bit of extra physical activity,

combined with other small increases in physical activity throughout the day,

does add up.

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33 Physical Inactivity

Say:

Physical inactivity can lead to a loss of muscle. And, since muscle is a lot more

physiologically active than is fat, having less muscle translates to lower energy

(or calorie) requirements, which makes it easier to gain weight. As you may

have guessed, physical inactivity has the potential of leading to obesity among

all ages and to reduced functional capacity (or a measure of what an

individuals heart will allow them to do), which is particularly a problem among

older adults.

Low physical fitness, caused by physical inactivity, can actually increase one’s

risk for diseases like, cardiovascular disease, diabetes, and even some forms of

cancer. And, although we don’t generally think of these conditions as things

that occur in youth, evidence does show that the process leading to conditions

like stroke and heart attack begins early on in childhood.

We also know that physically fit individuals can do more things, have better

endurance for activities and tasks, and are healthier than individuals who are

not physically fit. The plus is that even small increases in physical activity can

make a big difference to an individual’s health. These small changes, over

time, will gradually improve your fitness, leading to a better you!

Did you know that 37.2 percent of high school students spend three or more

hours a day watching TV? Think about how much time you may spend on

weekday afternoons or weekends watching TV. Now think about other

activities that you could be engaging in to fill some of that time.

34 Physical Inactivity

Say:

The first topic that we will discuss today is physical inactivity since it is a

national health concern for both youth and adults in the United States.

According to a 2005 study, approximately 9.6% of youth do not engage in

either moderate or vigorous physical activity. Physical inactivity is a major

reason of why many people lack physical fitness. In fact, recent estimates

[from the national health and nutrition examination survey (NHANES)]

illustrate that 17.9% of American males and 16.0% of American females

between the ages of 12 -19 are overweight. This is actually an increase of

about 179% from 1971 to 2004.

35 Everyone benefits from physical activity

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Say:

Everyone can benefit from regular physical activity. Regular physical activity

not only provides immediate benefit by helping you now, but also in the future

by improving quality of life and helping you to have lower risks for the

development of several chronic diseases.

But, know that no one should ever start out at a high exercise intensity,

especially if they have been sedentary for some time. In fact, you should

probably check with your doctor before starting an exercise program if:

o You have been sedentary for a long time

o You are overweight

o Or if you have a high risk of coronary heart disease or some other

chronic health problem

Physical activity can improve self image, it can reduce depression and improve

overall well being.

36 How do I stick with my exercise program?

Say:

Exercise has benefits and incorporating more physical activity into a daily

routine is important. It can be small changes as long as they are consistent.

Even little changes can have big results.

Here are some tips to help you stick with the exercise program you choose:

o Choose something that you actually like to do, whether it is walking,

jogging, tennis, or swimming – whatever the case. This way, instead of

dreading the activity, it can be something that you look forward to.

o Get a partner – exercising with someone not only makes it more fun

but gives you someone to help keep you motivated.

o Vary your routine – If you change up your routine, you will be less

likely to get bored or injured. For example, walk one day. Bicycle the

next. And, even consider activities like racquet sports or kickboxing.

o Choose a comfortable time of day. For example, don’t works out

right after you eat, during the time of day when it’s too cold or too hot

or when you are too tired or groggy.

o Don’t get discouraged – it can take time to notice significant changes

from exercise, weeks and even sometimes months. Keep with it.

o Forget “no pain, no gain”. While a little soreness is normal after you

first start exercising, pain is not. Stop if you hurt!

o Make exercise fun. For example, if exercising alone, listen to music.

Or, if exercising at a gym on a stationary bike or elliptical machine,

watch TV or read a book. Look for ways to exercise that are fun to you,

like taking a walk through the zoo, signing up for a dance class, or

learning to play something you previously didn’t know how—tennis,

basketball, football, etc.

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37 Intensity of exercise

Say:

The intensity at which you exercise reflects the amount of oxygen that your

body uses to do an exercise and the number of calories you burn while doing it.

For aerobic exercises, like walking, swimming or cycling, the intensity

translates into how hard the exercise feels to you. As a general rule, moderate-

intensity exercise is best because with light-intensity exercises, you may not be

meeting your fitness or weight loss goals. And, with vigorous-intensity

exercises, you may be pushing yourself too hard, increasing the risk for

injuries, soreness, or getting burned out. Here are some telltale signs that you

are engaging in a moderate-intensity exercise:

o You’re breathing faster;

o You’re developing a light sweat;

o You’re feeling some strain on your muscles.

There is also the talk test. If you can carry on a conversation of brief sentences

but you can’t sing a song, then you are probably exercising at the

recommended moderate-intensity range.

38 Making Exercise a Habit: Tips for Success

Say:

One of the hardest things about being physically active is remaining physically

active. Putting things off until tomorrow is something that we all do from time

to time. Or, even convincing ourselves that something isn’t that important or

all that beneficial. But, know that being physically active most definitely is

beneficial, and although you may not see immediate changes in whatever it is

that you are looking to do, whether it be toning up or having more energy,

sticking with a physically active lifestyle is key.

Here are some additional tips for exercise success:

1. Choose activities that are fun, not exhausting. Make sure to vary things, so

that you don’t get bored with your exercises.

2. You need to be sure to wear comfortable, properly fitted footwear and

comfortable, loose-fitting clothing that is appropriate for the weather and the

activity. For example, don’t wear shoes that you know easily give you blisters

if you are going for a walk, and don’t wear too many layers of clothing if you

are exercising in a hot, humid environment.

3. Find a convenient time and place to do activities, this way you’ll be more

likely to stick with it. But, don’t sweat it if you can’t get to exercise one day,

just make it up another time.

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4. Surround yourself with supportive people – people that know how important

your activities are to you. Ask a family member or friend to exercise with you.

Go for walks with your mom or play basketball with friends. It’s a great time

to catch up and spend time together.

5. Don’t overdo it. Always start out with low- to moderate-level activities and

then gradually increase your duration and intensity as you become more fit.

Over time, and only when you feel comfortable enough to, work up to

exercising on most days of the week for 30-60 minutes.

6. And, finally keep a record of your activities. This way you can note your

progress and reward yourself when you reach special milestones that you have

set for yourself.

39 A diet to follow

Approximately 50 to 60% of calories from carbohydrates

No more than 30% of calories from fat

Approximately 10 to15% of calories from protein

40 References

The Mayo Clinic. http://www.mayoclinic.com/

Brown, Judith. Nutrition Now, 4th Edition, Thompson and Wadsworth, 2005.

41 Authors:

Heli J. Roy, PhD, RD

Shanna Lundy, MS

Division of Education

Phillip Brantley, PhD, Director

Steven Heymsfield, MD, Executive Director

Pennington Biomedical Research Center

The Pennington Biomedical Research Center is a world-renowned nutrition

research center.

Mission:

To promote healthier lives through research and education in nutrition and

preventive medicine.

The Pennington Center has several research areas, including:

Clinical Obesity Research

Experimental Obesity

Functional Foods

Health and Performance Enhancement

Nutrition and Chronic Diseases

Nutrition and the Brain

Dementia, Alzheimer’s and healthy aging

Diet, exercise, weight loss and weight loss maintenance

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The research fostered in these areas can have a profound impact on healthy

living and on the prevention of common chronic diseases, such as heart

disease, cancer, diabetes, hypertension and osteoporosis.

The Division of Education provides education and information to the scientific

community and the public about research findings, training programs and

research areas, and coordinates educational events for the public on various

health issues.

We invite people of all ages and backgrounds to participate in the exciting

research studies being conducted at the Pennington Center in Baton Rouge,

Louisiana. If you would like to take part, visit the clinical trials web page at

www.pbrc.edu or call (225) 763-3000.

Edited : October 2012