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Winter 2013 - NEW-trition - Adam Pennell

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Nutrition for Performance and Weight Control Adam Pennell MS, CSCS, SNS
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Page 1: Winter 2013 - NEW-trition - Adam Pennell

Nutrition forPerformance and Weight Control

Adam Pennell MS, CSCS, SNS

Page 2: Winter 2013 - NEW-trition - Adam Pennell

Energy

Page 3: Winter 2013 - NEW-trition - Adam Pennell

Energy Density

Carbohydrate Protein Fat Alcohol0123456789

10

Macronutrient

kcal

/g

Page 4: Winter 2013 - NEW-trition - Adam Pennell

Estimating Energy Expenditure

• Revised Harris-Benedict Formula1

– Basal metabolic rate (BMR)– Activity factor (AF)– Total daily energy expenditure (TDEE)

Page 5: Winter 2013 - NEW-trition - Adam Pennell

Estimating Energy Expenditure

• Revised Harris-Benedict Formula1

– Men• BMR = 88.362 + (13.397 x weight in kg) + (4.799 x

height in cm) - (5.677 x age in years)

– Women• BMR = 447.593 + (9.247 x weight in kg) + (3.098 x

height in cm) - (4.330 x age in years)

Page 6: Winter 2013 - NEW-trition - Adam Pennell

Estimating Energy Expenditure

• Revised Harris-Benedict Formula1

– TDEE = BMR x AF• Little to no exercise Daily kilocalories needed = BMR x 1.2• Light exercise (1 – 3 days/week) Daily kilocalories needed = BMR x 1.375• Moderate exercise (3 – 5 days/week) Daily kilocalories needed = BMR x 1.55• Heavy exercise (6 – 7 days/week) Daily kilocalories needed = BMR x 1.725• Very heavy exercise (twice/day, max ex) Daily kilocalories needed = BMR x 1.9• Pregnancy Daily kilocalories needed = +300• Lactation Daily kilocalories needed = +500

Page 7: Winter 2013 - NEW-trition - Adam Pennell

Energy Expenditure

• Resting metabolic rate (RMR)2

– 60 – 75% daily energy expenditure• Thermic effect of activity (TEA)2

– 15 – 30% daily energy expenditure• Could be even higher in extremely active individuals

• Thermic effect of feeding (TEF)2

– ~10% daily energy expenditure

Page 8: Winter 2013 - NEW-trition - Adam Pennell

Nutrition Strategies

Page 9: Winter 2013 - NEW-trition - Adam Pennell

Macronutrient Contributions

• A well balanced diet should consist of the following macronutrient percentages– Ranges vary for individual demands/goals

• CHO 55 – 65%• PRO 15 – 25%• FAT 15 – 25%

*Per day, not per meal necessarily

Page 10: Winter 2013 - NEW-trition - Adam Pennell

Diet Analysis

• Female, 22 years old, 120 lbs, 5’3”– BMR = 1,352.4– AF = 1.375 (light exercise; 1 – 3 days/week)– TDEE = 1,352.4 x 1.375 = 1, 860 kcal

60% CHO1,116 kcal

279 g

20% PRO372 kcal

93 g

20% FAT372 kcal

41 g

Page 11: Winter 2013 - NEW-trition - Adam Pennell

Low CHO Diet

• Glycogen– Stored CHO– Extremely important energy substrate– Requires water retention• 2 – 4 g of water/1 g CHO3-5

– Low CHO diet = ↑ water loss

Page 12: Winter 2013 - NEW-trition - Adam Pennell

Low CHO Diet

• Insufficient CHO intake leads to depleted glycogen, blood glucose– Brain, nerves, blood, are fueled by CHO

• Fat cannot be converted directly to glucose• Glucose is then created via non-ideal

pathways– Glycerol from triglycerides– Muscle degraded to create CHO

Page 13: Winter 2013 - NEW-trition - Adam Pennell

Low CHO Diet

• Fat breakdown is dependent on CHO presence • ↓CHO

↓ pyruvate↓ TCA cycle intermediates

↓ TCA cycle↓ fat catabolism

• “Fat burns in a CHO flame”

Page 14: Winter 2013 - NEW-trition - Adam Pennell

Low CHO Diet

• ↑ protein↑ nitrogen

↑ deamination ↑ ammonia

↑urea ↑ water loss

Carbohydrate: C-H-O Protein: C-H-O-N

Page 15: Winter 2013 - NEW-trition - Adam Pennell

Low CHO Diet

• Protein is a horrible energy source• Only a small contribution (~2%) to total energy

production during exercise6

– May increase to 5 – 15% late in prolonged-duration exercise

Page 16: Winter 2013 - NEW-trition - Adam Pennell

Low CHO Diet

• Diuretic• Depletes glycogen• Promotes incomplete fat mobilization• Promotes muscle degradation • Promotes central fatigue• Potentially high in saturated fat, fat• Potentially low in micronutrients, fiber• Potentially costly

Page 17: Winter 2013 - NEW-trition - Adam Pennell

Low CHO Diet

High PRO7

61.2%35.0%3.8%

Mixed7

37.1%59.5%3.4%

Starvation7

60.9%32.4%6.7%

W:F:P:

Page 18: Winter 2013 - NEW-trition - Adam Pennell

Energy Expenditure

• Thermic effect of feeding (TEF)– More meals = increased energy expenditure?• False8-10

• Likely helps curb cravings, hunger though

Page 19: Winter 2013 - NEW-trition - Adam Pennell

Calorie Shifting

• Keep your body/metabolism guessing?– Anecdotal and no real research, however…• Could be used as a good base

– Don’t have to stress about calorie content of each meal

• Could promote a well-rounded diet– Not eating the same foods

• Should not use extremes

Page 20: Winter 2013 - NEW-trition - Adam Pennell

Nutrition for Weight Loss

Page 21: Winter 2013 - NEW-trition - Adam Pennell

Underfeeding

• Caloric decrease should be modest to maximize weight loss, minimize hunger, and maintain physiological functioning – ~500 kcal/day is generally suggested• Equates to 1 lb/week

– Women should consume at least 1,200 kcal/day11

– Men should consume at least 1,800 kcal/day11

Page 22: Winter 2013 - NEW-trition - Adam Pennell

Exercise

• Easiest way to provide a negative energy balance– Cutting calories in the diet is not always an option– Typically cardiovascular exercise

– Also weight training, interval training, etc.

Page 23: Winter 2013 - NEW-trition - Adam Pennell

Weight Loss

• Weight loss is a gradual process• It takes ~4 weeks to establish the desired

pattern of fat loss for each pound of weight loss12

Page 24: Winter 2013 - NEW-trition - Adam Pennell

Fat Storage

• Reference man13

– 15% body fat• 12% storage• 3% essential

• Reference woman13

– 27% body fat• 15% storage• 12% essential

Page 25: Winter 2013 - NEW-trition - Adam Pennell

Nutrition for Weight Gain

Page 26: Winter 2013 - NEW-trition - Adam Pennell

Resistance Training

• Must overload/stress the body– Consistently

• Muscle growth is gradual and highly individual14-16

• 12 weeks (+/-) for untrained individual• Chronic resistance training typically leads to 0 – 1

kg/month increase in fat-free mass

Page 27: Winter 2013 - NEW-trition - Adam Pennell

Overfeeding

• Typically only 30 – 40% of weight gain is fat-free mass15,17-18

• Caloric increase should be modest to maximize muscle-to-fat gain– 300 to 500 kcal/day19

– 55 – 60% should come from CHO19

Page 28: Winter 2013 - NEW-trition - Adam Pennell

Practical Performance Recommendations

Page 29: Winter 2013 - NEW-trition - Adam Pennell

Pre-Exercise

• 1 – 4.5 g/kg CHO19

– 2 – 4 hours prior– Complex CHO, low glycemic index

220 lbs = 100 kg100 x 1= 100 g100 x 4.5 = 450 g

100 – 450 g CHO

Page 30: Winter 2013 - NEW-trition - Adam Pennell

During Exercise

• 1 g/min CHO19

– Generally not necessary if <60 minutes

Page 31: Winter 2013 - NEW-trition - Adam Pennell

Post-Exercise

• 6 – 20 g PRO19

– Within 15 – 30 minutes– Quality and a combination of proteins are likely

the best factors– Protein in excess of 20 g irreversibly oxidized

Page 32: Winter 2013 - NEW-trition - Adam Pennell

Hydration

• 2 – 3 cups/lbs lost19

– Pre/post dry bodyweight– Monitor urine color

Page 33: Winter 2013 - NEW-trition - Adam Pennell

Chocolate Milk• Nature’s engineered recovery beverage• Provides fluid• Cheap

– ~$5/gallon (CA prices in 2013)• Serving

– 1-2 cups depending on needs– ~$0.32/cup

• CHO:PRO ratio– 3:1 – 4:1

• For lower ratio (anaerobic) you can “cut” with plain milk or use less chocolate• For higher ratio (aerobic) you can add chocolate

• Casein, whey protein 8-11 g/cup• High glycemic index 25-30 g/cup• Fat-free 0 g/cup• Low-fat 2.5 g/cup

– Not ideal but a small amount of fat will likely not delay gastric emptying too significantly• Vitamins/minerals

– Calcium, vitamin D, sodium, potassium, etc.

Page 34: Winter 2013 - NEW-trition - Adam Pennell

Supplements• Completely unregulated industry

– Too much?– Too little?– Safe?– Purity?– Cost?– Adverse effects?– Spiked?– Tainted?– Contamination?– No research?– Bad research?– Research sponsor?– Marketing?

Page 35: Winter 2013 - NEW-trition - Adam Pennell

Lifestyle Nutrition

Page 36: Winter 2013 - NEW-trition - Adam Pennell

Basic Nutrition Strategies

• Moderation• Variety– “Colorful” plate• High in fiber• High in nutrient-dense foods

• Not stressful/restricting or overindulging• Consistency• Physical activity*

Page 37: Winter 2013 - NEW-trition - Adam Pennell
Page 38: Winter 2013 - NEW-trition - Adam Pennell
Page 40: Winter 2013 - NEW-trition - Adam Pennell

Sources1. Roza, A., et al. (1984). The Harris Benedict equation reevaluated. American Journal of Clinical Nutrition, 40(1), 168-182. 19

2. Poehlman, E. (1989). A review: Exercise and its influence on resting energy metabolism in man. Medicine and Science in Sports and Exercise, 21(5), 515-525.

3. Greenleaf, J., et al. (1969). Muscle glycogen and its significance for the water content of the body. Acta Physiologica Scandinavica Supplementum.

4. Kreitzman, S., et al. (1992). Glycogen storage: Illutions of easy weight loss, excessive weight regain, and distortions in estimations of body composition. The American Journal of Clinical Nutrition, 56, 292S-293S.

5. Tymoczko, J., et al. (2009). Biochemistry: A short course. 6. Powers, S., et al. (2011). Exercise physiology: Theory and application to fitness and performance.7. Yang, M. & Van Itallie, T. (1976). Composition of weight lost during short-term weight reduction. Metabolic responses of obese subjects to

starvation and low-calorie ketogenic and nonketogenic diets. The Journal of Clinical Investigation, 58(3), 722-730.8. Hill, J., et al. (1988). Effects of meal frequency on energy utilization in rats. American Journal of Physiology, 255, R616-R621.9. Wolfram, G., et al. (1987). Thermogenesis in humans after varying meal time frequency. Annals of Nutrition and Metabolism, 31(2), 88-97.10. Bellisle, F., et al. (1997). Meal frequency and energy balance. British Journal of Nutrition, 77, S57-S70.11. American College of Sports Medicine. (2005). Resource Manual for Guidelines for Exercise Testing and Prescription.12. McArdle, W., et al. (2010). Exercise physiology: Nutrition, energy, and human performance.13. Behnke, A., & Wilmore, J. (1974). Evaluation and regulation of body build and composition. 14. Kraemer WJ. General adaptations to resistance and endurance training. In: Baechle T, editor. Essentials of strength training and

conditioning. Champaign (IL): Human Kinetics, 1994: 127-5015. Forbes, G. (1991). Exercise and body composition. Journal of Applied Physiology, 70, 994-997.16. Wilmore, J. (1974. Alterations in strength, body composition, and anthropometric measurements consequent to a 10 week weight training

program. Medicine and Science in Sport and Exercise, 6, 133-138.17. Welle, S., et al. (1989). Stimulation of protein turnover by carbohydrate overfeeding in men. American Journal of Physiology, 257, E413-

E417. 18. Forbes, G., et al. (1986). Deliberate overfeeding in women and men: Energy cost and composition of weight gain. British Journal of

Nutrition, 56, 1-9.19. Fink, H., et al. (2009). Practical Applications in Sports Nutrition.


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