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Monday, Feb 20, 2006
Everyone can agree that proper nutrition is important to
get the most out of an exercise regimen. Some people want
to lose weight and tone up. Others want to just tone up while
maintaining body weight, i.e., they want to turn body fat
into muscle. Still others are interested in bulking up for
sports or just for esthetic purposes, i.e., to look "good"
Where there are many differing opinions and some confusion
is on the subject of what to eat (and drink), how much to
eat and when to eat (and drink) with regard to an exercise
regimen. I have found that many people don't know where to
go to get general nutrition advice or nutrition advice as
it relates to exercise and sports, I would like to briefly
summarize some reputable sources of information as well as
provide gym members with links to some of these sources.
Probably the most mainstream view of diet and exercise is
contained in a paper written jointly by the American Dietetic
Association, The American College of Sports Medecine and Dietitians
of Canada, The paper can be found at: :http://www.eatright.org/cps/rde/xchg/ada/hs.xsl/advocacy_adap1200_ENU_HTML.htm
Three of the key points are the following:
" "Carbohydrates are important to maintain blood-glucose
levels during exercise and to replace muscle glycogen. Recommendations
for athletes range from 6 to 10 g/kg body weight per day.
The amount required depends upon the athlete's total daily
energy expenditure, type of sport performed, sex of the athlete,
and environmental conditions.
" Protein requirements are slightly increased in highly
active people. Protein recommendations for endurance athletes
are 1.2 to 1.4 g/kg body weight per day, whereas those for
resistance and strength-trained athletes may be as high as
1.6 to 1.7 g/kg body weight per day. These recommended protein
intakes can generally be met through diet alone, without the
use of protein or amino acid supplements, if energy intake
is adequate to maintain body weight.
" Fat intake should not be restricted, because there
is no performance benefit in consuming a diet with less than
15% of energy from fat, compared with 20% to 25% of energy
from fat. Fat is important in the diets of athletes as it
provides energy, fat-soluble vitamins, and essential fatty
acids. Additionally, there is no scientific basis on which
to recommend high-fat diets to athletes.
" After exercise, the dietary goal is to provide adequate
energy and carbohydrates to replace muscle glycogen and to
ensure rapid recovery. If an athlete is glycogen-depleted
after exercise, a carbohydrate intake of 1.5 g/kg body weight
during the first 30 minutes and again every 2 hours for 4
to 6 hours will be adequate to replace glycogen stores. Protein
consumed after exercise will provide amino acids for the building
and repair of muscle tissue. Therefore, athletes should consume
a mixed meal providing carbohydrates, protein, and fat soon
after a strenuous competition or training session."
For those interested in weight loss and considering pursuing
a popular diet, the American Dietetic Association provides
a review of popular diets here:
http://www.eatright.org/ada/files/popdiets_fact_2-04.pdf
For the government's official view on healthy eating, a summary
of nutrition guidelines can be found here:
http://www.health.gov/dietaryguidelines/dga2005/recommendations.htm
You are on the right track if you are already a Super Future
Fitness member since the government links exercise with healthy
eating as follows:
"PHYSICAL ACTIVITY
" Engage in regular physical activity and reduce sedentary
activities to promote health, psychological well-being, and
a healthy body weight.
o To reduce the risk of chronic disease in adulthood: Engage
in at least 30 minutes of moderate-intensity physical activity,
above usual activity, at work or home on most days of the
week.
o For most people, greater health benefits can be obtained
by engaging in physical activity of more vigorous intensity
or longer duration.
o To help manage body weight and prevent gradual, unhealthy
body weight gain in adulthood: Engage in approximately 60
minutes of moderate- to vigorous-intensity activity on most
days of the week while not exceeding caloric intake requirements.
o To sustain weight loss in adulthood: Participate in at least
60 to 90 minutes of daily moderate-intensity physical activity
while not exceeding caloric intake requirements. Some people
may need to consult with a healthcare provider before participating
in this level of activity.
" Achieve physical fitness by including cardiovascular
conditioning, stretching exercises for flexibility, and resistance
exercises or calisthenics for muscle strength and endurance.
"
Individualized food pyramids based on activity levels can
be found at: http://mypyramid.gov/
The nationally prominent Chair of The Department of Nutrition
at Harvard, Walter Willett, has guidelines to healthy eating
and exercise at:
http://www.hsph.harvard.edu/nutritionsource/
Finally, women, in particular may want to look at a site
whose principal contributor is Miriam Nelson, Ph.D., Director
of the Center for Physical Activity and Nutrition and Associate
Professor of Nutrition at the Friedman School of Nutrition
Science and Policy at Tufts University. She is also a fellow
of the American College of Sports Medicine, an honor reserved
for those who have demonstrated superior leadership and research
in the field of exercise.
http://www.strongwomen.com/
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