Introduction to Nutrition for Exercise and Health

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Introduction to Nutrition for Exercise and Health

• Introduction to Nutrition for Exercise and Health

Prof Jennifer Broxterman, RD, MSc FN3373
Nutrition for Physical Activity Lecture 1
Author name here for Edited books
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Sports Nutrition Introduction

• Proper nutrition can help
• Improve exercise performance
• Decrease recovery time from strenuous exercise
• Prevent exercise-associated injuries due to
  fatigue
• Provide the fuel required during times of
  high-intensity training
• Control weight
• Help reduce the risk of numerous chronic diseases
• T2DM, CVD, hypertension, obesity, osteoporosis,
  some cancers

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Role of Nutrition in Exercise and Sport
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Role of Nutrition in Exercise Sport

• Nutrition plays a vital role in exercise
  performance and training
• Benefits both competitive and recreational
  athletes
• Good nutrition is especially important for
  athletes who
• Compete in sports tournaments
• Engage in strenuous PA on a daily or more than
  daily basis
• Examples?

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Injury Reduction

• Risk of injury during exercise
• Fuel hydration status impacts level of fatigue
  and ability to concentrate
• Risk of injury post-exercise
• Proper nutrition can help speed the healing
  process for injured athletes
• Surgery / Bone Injuries requires extra kcal
  nutrients, including protein, vitamins, and
  minerals

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Weight Control / Body Composition

• Nutrition plays an important role in weight
  control and body composition
• Few individuals are happy with their weight, body
  fat levels, or body shape
• Realistic expectations can improve health and
  quality of life and reduce stress levels
• Disordered eating tendencies tend to be higher
  in athletes than the general population, esp.
  women

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Essential Nutrients Dietary Recommendations
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Essential vs. Nonessential Nutrients

• Discovery
• Evolved from observations that certain diseases
  occurred in populations that consumed poor diets
• Able to show that including specific foods in the
  diet could correct or prevent the diseases
• Essential nutrients food constituents that
  prevent disease or health problems
  (indispensible)
• Nonessential nutrients nutrients that could be
  deleted from the diet with no adverse health
  effects (dispensable)
• E.g. physiologically essential nutrient for the
  body but classified as a nonessential nutrient?

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Conditionally Essential Nutrients

• Conditionally essential some essential
  nutrients are synthesized by the body from
  precursors, and interactions between nutrients
  could alter requirements
• Potentially affected by
• Some disease states
• Genetic defects
• Stress
• Illness
• Aging

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Conditionally Essential Nutrients

• Criteria to establish the conditional
  essentiality of a nutrient
• The plasma concentration of the nutrient declines
  into the subnormal range, although the body
  should be able to synthesize the nutrient.
• Chemical, structural, or functional abnormalities
  appear that are associated with low blood
  concentrations of the nutrient.
• Dietary supplementation of the nutrient returns
  plasma concentrations to normal and corrects the
  abnormalities seen when blood concentrations are
  low.

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Desirable Beneficial Nutrients

• Nonessential nutrients that are important for
  good health and disease prevention
• New nutrient category desirable or beneficial
  for health (Carpenter and Harper, 2006)
• Examples fibre, phytochemicals, carotenoids,
  amino acid derivatives
• Are NOT classified as essential or conditionally
  essential nutrients

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Recommended Dietary Allowances Dietary
Reference Intakes
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Dietary Reference Intake (DRIs)

• DRIs
• EAR RDA AI UL

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Nutrition Recommendations

• Yardsticks used as standards for measuring
  healthy peoples energy and nutrient intakes
• Used to
• Assess nutrient intakes
• Make recommendations on amounts to consume
• Standards in the Canada and U.S. are the Dietary
  Reference Intakes (DRI)
• Estimated Average Requirements (EAR)
• Recommended Dietary Allowances (RDA)
• Adequate Intakes (AI)
• Tolerable Upper Intake Levels (UL)

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Figure 1.2
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Goals of the DRI Committee

• Setting Recommended Intake Values (RDA, AI)
• Facilitating Nutrition Research and Policy (EAR)
• Establishing Safety Guidelines (UL)
• Preventing Chronic Disease

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Goal 1 Setting Recommended Intake Values

• RDA based on solid experimental evidence and
  reliable observation
• nutrient intake goals for individuals
• derived from EAR
• meets requirement of 97-98 of individuals in a
  life stage and gender group
• AI also as scientifically based as possible, but
  setting them requires some educated guesses
• established whenever scientific evidence is
  insufficient to generate an RDA

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Goal 2 Facilitating Nutrition Research Policy

• EAR nutrient requirements for given life stages
  and gender groups that researchers and nutrition
  policymakers use in their work
• Public health officials may also use them to
  assess nutrient intakes of populations and make
  recommendations
• EAR values form the scientific basis upon which
  the RDA values are set

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Establishment of DRIs
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Goal 3Establishing Safety Guidelines

• UL
• Identify potentially hazardous levels of nutrient
  intake
• Useful to consumers who take supplements or
  consume foods or beverages to which vitamins or
  minerals have been added
• Public health officials rely on UL values to set
  safe upper limits for nutrients added to our food
  and water supply

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The Naive View vs. Accurate View of Optimal
Nutrient Intakes
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Goal 3Establishing Safety Guidelines

• Peoples tolerances for high doses vary
• Caution is in order when nutrient intakes
  approach UL values
• Some nutrients do not have UL values
• Does not imply that it is safe to consume it in
  any amount
• Only means that insufficient data exists to
  establish a value

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Goal 4Preventing Chronic Disease

• The DRI committee takes into account chronic
  disease prevention, wherever appropriate
• healthy ranges of intake for carbohydrate, fat,
  and protein
• Acceptable Macronutrient Distribution Ranges
  (AMDR)
• 45-65 from carbohydrate
• 20-35 from fat
• 10-35 from protein

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Understanding the DRIs

• Government funded
• Based on recent scientific research whenever
  possible
• Optimal intakes NOT minimal requirements
• Generous margin of safety
• Meet needs of virtually all healthy people within
  a specific gender and age group
• Based on specific indicators of nutrient adequacy
• Normal growth and development
• Optimal blood nutrient concentrations
• Reduction of certain chronic diseases and
  disorders

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Understanding the DRIs

• Daily intakes to be achieved on average, over
  time
• Assume intakes will vary from day-to-day
• Set high enough to ensure that nutrient body
  stores will meet nutrient needs (from 1 day to 3
  months based on the nutrient)
• Apply to healthy persons only
• Health maintenance and disease prevention
• Not restoration of health
• Separate recommendations gender, age, lifecycle
• Differences between men, women, pregnant and
  breastfeeding women, children and other life
  stage groups

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RDA vs. Energy Requirements
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Setting Energy Requirements

• Estimated Energy Requirements (EER)
• The average dietary energy intake predicted to
  maintain energy balance in a healthy adult of a
  certain age, gender, weight, and level of
  physical activity with consistent good health
• Value is not generous
• Is set at the average of the populations
  estimated energy requirements
• Enough food energy is critical to support health
  and life
• Too much energy causes unhealthy weight gain
• The DRI committee did not set a UL for energy

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Dietary Guidelines for Canadians
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Eating Well with CFG (2007)

• To help people achieve goals set forth by
  Canadas Guidelines to Healthy Eating, Health
  Canada provides a food group plan
• Diet planning tool
• Sorts foods into groups based on their nutrient
  content
• Specifies that people should eat a minimum of
  servings of foods from each group

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Vegetables Fruit
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Grain Products
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Milk Alternatives
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Meat Alternatives
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Variations of Food Guides

• Many countries have their own nutrition
  organizations that develop dietary guidelines,
  reference intakes, and food guide pyramids,
  rainbows, circles, etc.
• Goal is to meet the dietary needs of the
  particular population
• Must consider
• cultural aspects related to food
• eating patterns
• lifestyle factors

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United States My Pyramid
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Mediterranean Food Guide Pyramid
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Mediterranean Diet for Athletes

• Endurance athletes
• Marathon ultra-endurance athletes
• Higher fat diet (40)
• Replacement of intra-muscular fat used as a fuel
  source during exercise
• Best food sources nuts, seeds, olive oil, fish
• Athletes with lower energy requirements
• Offers a nutrient-dense diet
• Reduce total fat from olive oil, cheese, nuts
  but maintain high intake of VF, whole grains,
  lean protein

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Food Pyramid for Athletes

• Swiss Forum for Sport Nutrition
• Builds on the Basic Food Pyramid used in
  Switzerland, designed for the normally active
• Covers the extra energy and nutrient requirements
  incurred by the demands of daily exercise
  training
• Carefully considered the volume and intensity of
  various sports
• Feasibility of consuming the extra servings for
  each food group was also considered for athletes
  in real-life settings
• Sport-specific foods, fluids, and recovery
  products were also integrated

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Figure 1.6
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Figure 1.6 (continued)
Sweets Oils/Fats Protein Grains VF Fluids
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Canadian Physical Activity Guidelines
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Canadian Physical Activity Guidelines (NEW in
2011)

• Canadian Society for Exercise Physiology
• www.csep.ca/guidelines
• Children (5-11 y) Youth (12-17 y)
• Adults (18-64 y) Older Adults (65 y and older)
• New guidelines should be viewed as a minimal
  target
• Evidence-based, realistic and achievable
• To promote healthy active living for the Canadian
  population
• Levels of PA fitness have dropped dramatically
• Overweight/obesity in Canadian has been steadily
  increasing
• Steady rise in diseases associated with
  overweight obesity

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Children (5-11 y) Youth (12-17 y)

• GUIDELINES
• For health benefits, children aged 5-11 and youth
  aged 12-17 years should accumulate at least 60
  minutes of moderate-to-vigorous-intensity PA
  daily. This should include
• Vigorous-intensity activities at least 3 days per
  week
• Activities that strengthen muscle and bone at
  least 3 day per week
• More daily PA provides greater health benefits

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Adults (18-64 y)

• GUIDELINES
• To achieve health benefits, adults aged 18-64
  years should accumulate at least 150 minutes of
  moderate-to-vigorous-intensity aerobic PA per
  week, in bouts of 10 minutes or more
• Beneficial to add muscle and bone strengthening
  activities using major muscle groups, at least 2
  days/week
• More PA provides greater health benefits

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Older Adults (65 y)

• GUIDELINES
• To achieve health benefits and improve functional
  abilities, adults aged 65 years and older should
  accumulate at least 150 minutes of
  moderate-to-vigorous-intensity aerobic PA per
  week, in bouts of 10 minutes or more
• Muscle and bone strengthening activities using
  major muscle groups at least 2 days/week
• Those with poor mobility should perform PA to
  enhance balance and prevent falls
• More PA provides greater health benefits.

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Rationale for New PA Guidelines

• Explosion of new research in recent years
• Old guidelines were out-of-date
• Evidence to support more specific recommendations
• Some age ranges missing with old guidelines
• More robust guideline development processes now
• Inactivity crisis deserves up-to-date guidelines

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Canadian Sedentary Behaviour Guidelines for
Children Youth

• The scientific evidence showed that
• Being sedentary for more than 2 hours per day was
  associated with
• Unfavourable body composition
• Decreased fitness
• Lowered scores for self esteem and pro-social
  behaviour
• Decreased academic achievement

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Canadian Sedentary Behaviour Guidelines for
Children Youth

• GUIDELINES
• For health benefits, children (aged 5-11 y)
  youth (aged 12-17 y) should minimize the time
  they spend being sedentary each day. This may be
  achieved by
• Limiting recreational screen time to no more than
  2 hours per day lower levels are associated with
  additional health benefits
• Limiting sedentary (motorized) transport,
  extended sitting and time spent indoors
  throughout the day

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For Next Lecture

• Textbook Readings
• Chapter 1 Introduction to Nutrition for Health
  Exercise
• Get Ahead for Lectures 2, 3, 4
• Chapter 2 Carbohydrate as a Fuel for Exercise
• Chapter 3 Fat as a Fuel for Exercise
• Chapter 4 Protein and Exercise
• Case Study Project
• Self-select your group of 2-3 people. Topic will
  be assigned next class.