Nutrition- Sports nutrition

Physical activity at higher than normal levels of exertion

Any force exerted by the skeletal muscle that results in energy above the level used when the body's systems are at rest

• A set of attributes related to the ability to perform normal physical activity
• Components: agility, anaerobic power, balance, body composition, cardiorespiratory endurance, flexibility, muscular endurance and muscular strength

The ability to meet routein physical demands with enough energy to rise to a sudden challenge

• Frequency
• Intensity
• Time
• Type

• Genetics
• Ace
• Gender
• Body Composition
• Nutrition

• High intensity energy used for events lasting only a few seconds
• Energy provided by ATP and creatine phosphate (4x more CP in skeletal muscle than ATP)
• CP readily phosphorylates ADP to ATP
• CP is the primary fuel for high intensity activity for the first 10 seconds of muscle contraction
• Does not require oxygen (anaerobic)

• Energy provided by: circulating glucose, muscle glycogen
• Rapit metabolism through glycolysis- does not require oxygen, lactic acid builds up
• Supports muscle contraction for 1-3 minutes

• Energy provided by: circulating glucose, muscle and liver glycogen, adipose tissue triglycerides
• Metabolized via oxidative phosphorylation- prodyces a large amount of ATP, complete burning of oxygen to CO2 and H2O
• Supports muscle contraction for >3 minutes

• 90 minutes prior to workout
• Studies have shown that eating before exercise increases performance when compared to fasting
• It is important to have a snack that is: jigh in complex CHO, moderate in protein, low in fat and fiber
• Drink 2-3 glasses of water

• Drink water- for every 10-20 mintues of exercise, drink, 1 cup of water to prevent dehydration and muscle fatigue
• Sports drinks are not necessary for the average person working out
• Necessary for athletes or for people training for a prolonged period of time- maintain glucose in plasma, liver or muscle tissue, replenishes lost electrolytes and lost plasma water

• 30-60 mintues after workout
• Refuel your glucose loss- 30 minute window for optimal glucose recovery, recommended to consume 1-1.5gCHO/kg, simple sugars (glucose not fructose) are effective to quickly replenish stores
• Re-feed your muscles: 60 minute window for protein recovery, amino acids will repair and promote anabolism
• Hydrate: drink at least 1 glass of water

• The recommended CHO to PRO ratio for optimal recovery is 4:1
• Perfect snack is a glass of milk

2.5L of water/day

Urine, skin, water vapor in expired air, feces