After studying this chapter you will be able to understand: Nutrition and physical performance; energy systems, muscles, and physical performance; optimal nutrition for exercise performance; energy intake and exercise; carbohydrate and exercise; dietary fat and exercise; protein and exercise;. | Chapter 9 Nutrition for Physical Performance 1 Nutrition and Physical Performance “Exercise is medicine” Physical fitness Cardiorespiratory fitness Muscular strength Muscular endurance Body composition Flexibility 2 3 Energy Systems, Muscles, and Physical Performance ATP-CP energy system Quick source of ATP Cellular ATP and creatine phosphate Fuel for 3 to 15 seconds of maximal effort 6 Energy Systems, Muscles, and Physical Performance Lactic Acid Energy System Breakdown of glucose to lactic acid (lactate) Doesn’t require oxygen Rise in acidity triggers muscle fatigue 8 Energy Systems, Muscles, and Physical Performance Oxygen Energy System Breakdown of carbohydrate and fat for energy Requires oxygen Produces ATP more slowly 9 Energy Systems, Muscles, and Physical Performance Teamwork in Energy Production Anaerobic systems Aerobic systems Glycogen Depletion Steady drop for first hours Entirely depleted ~ 3 hours 10 Energy Systems, Muscles, and Physical Performance Endurance Training Decreases reliance on anaerobic systems Extends availability of glycogen 14 Energy Systems, Muscles, and Physical Performance Muscles and Muscle Fibers Slow-twitch fibers Fast-twitch fibers Relative proportion determined by genetics 15 Optimal Nutrition for Exercise Performance General recommendations Consume adequate energy to maintain weight and health Daily weigh-ins are discouraged Protein recommendations g/kg Fat intake 20-35% of total energy intake 16 Optimal Nutrition for Exercise Performance General recommendations Risk for micronutient deficiencies Adequate fluid intake before, during and after exercise is important No vitamin and mineral supplements are required if athlete consumes adequate energy from various foods 17 Energy Intake and Exercise Energy needs Fuel for training Maintain healthy weight Support growth (if adolescent) May require frequent meals and snacks 18 Carbohydrate and Exercise High-carbohydrate diets Increase glycogen stores Extend endurance . | Chapter 9 Nutrition for Physical Performance 1 Nutrition and Physical Performance “Exercise is medicine” Physical fitness Cardiorespiratory fitness Muscular strength Muscular endurance Body composition Flexibility 2 3 Energy Systems, Muscles, and Physical Performance ATP-CP energy system Quick source of ATP Cellular ATP and creatine phosphate Fuel for 3 to 15 seconds of maximal effort 6 Energy Systems, Muscles, and Physical Performance Lactic Acid Energy System Breakdown of glucose to lactic acid (lactate) Doesn’t require oxygen Rise in acidity triggers muscle fatigue 8 Energy Systems, Muscles, and Physical Performance Oxygen Energy System Breakdown of carbohydrate and fat for energy Requires oxygen Produces ATP more slowly 9 Energy Systems, Muscles, and Physical Performance Teamwork in Energy Production Anaerobic systems Aerobic systems Glycogen Depletion Steady drop for first hours Entirely depleted ~ 3 hours 10 Energy Systems, Muscles, and Physical Performance Endurance .
