Basic Nutrition Strategies
BASIC NUTRITION STRATEGIES
MACRONUTRIENT GUIDELINES
Macronutrients are required in significant amounts in the diet. Three important classes of macronutrients are protein, carbohydrate, and fat.
PROTEIN
Proten is the primary structural and functional component of every cell in the human body. The amino acids in protein are used for muscle growth and for repairing tissue, synthesizing enzymes and hormones, and repairing and making new cells. In addition to eating the recommended amount of protein per day, protein right after training, when muscle tissue is most receptive to amino acids, is beneficial. Protein consumed after training increases muscle protein synthesis, and muscle sensitivity to amino acids is enhanced for up to 48 hours. However, this sensitivity goes down over time; therefore, consuming protein sooner, rather than waiting, has a greater effect on acute muscle protein synthesis.
Protein guidelines per day --------------------
-- Adults in a general fitness program: 0.8 - 1.0 grams per kilogram body weight.
-- Aerobic endurance athletes: 1.0 - 1.6 grams per kilogram body weight.
-- Strength and speed athletes: 1.4 - 1.7 grams per kilogram body weight.
Protein guidelines after training --------------------
-- Resistance training: 20 - 25 grams for younger athletes and 40 - 48 grams for older athletes (sensitivity to amino acids decreases in older adults).
Macronutrients are required in significant amounts in the diet. Three important classes of macronutrients are protein, carbohydrate, and fat.
PROTEIN
Proten is the primary structural and functional component of every cell in the human body. The amino acids in protein are used for muscle growth and for repairing tissue, synthesizing enzymes and hormones, and repairing and making new cells. In addition to eating the recommended amount of protein per day, protein right after training, when muscle tissue is most receptive to amino acids, is beneficial. Protein consumed after training increases muscle protein synthesis, and muscle sensitivity to amino acids is enhanced for up to 48 hours. However, this sensitivity goes down over time; therefore, consuming protein sooner, rather than waiting, has a greater effect on acute muscle protein synthesis.
Protein guidelines per day --------------------
-- Adults in a general fitness program: 0.8 - 1.0 grams per kilogram body weight.
-- Aerobic endurance athletes: 1.0 - 1.6 grams per kilogram body weight.
-- Strength and speed athletes: 1.4 - 1.7 grams per kilogram body weight.
Protein guidelines after training --------------------
-- Resistance training: 20 - 25 grams for younger athletes and 40 - 48 grams for older athletes (sensitivity to amino acids decreases in older adults).
CARBOHYDRATE
Carbohydrate primarily serves as a source of energy.
Carbohydrate guidelines per day --------------------
-- Aerobic endurance athletes: 8 - 10 grams per kilogram body weight.
-- Strength and speed athletes: 5 - 6 grams per kilogram body weight.
HYDRATION
Water is the largest component of the body's weight. In the human body, water acts as a lubricant, shock absorber,, building material, and solvent. In addition, water is essential for body temperature regulation (water loss through sweat helps cool off skin, particularly in hot environments and during training), nutrient transport and waste product removal, and maintaining fluid balance and therefore optimal blood pressure.
Before training
Prehydrate, if necessary or possible (depending on the time of day), several hours before training to allow for fluid absorption and urine output. Some athletes start training sessions in a hypohydrated state, making it more difficult to consume enough fluid during the training session to make up for poor preexercse hydration status.
During training
During prolonged activity, especially in hot weather, consume a sport drink containing sodium, potassium, and carbohydtate.
After training
Consume foods and fluids with potassium (i.e., bananas, potatoes, milk, citrus fruits) and salted foods for sodium. If dehydration is significant or time is limited between training training sessions (< 12 hours), consume approximately 1.5 L (50 ounces)of fluid with sufficient electrolytes for each kilogram of body weight lost.
Example of adequate electrolytes
The major electrolytes lost in sweat include sodium, chloride, potassium, magnesium, and calcium. Nuum Sport tablets can be added to water and contain 300 mg of sodium, 150 mg of potassium, 25 mg of magnesium, and 13 mg of calcium.
Caution: Hyponatremia
Athletes who train intensely or for hours and hydrate excessively with only water or a no- or low-sodium beverage may dilute their blood sodium levels to dangerously low levels, causing headaches, nausea, vomiting, muscle cramps, swollen hands and feet, restlessness, and disorientation. Athletes lose a large quantity of sodium through sweat, replacing sodium losses may require a conscious decision to choose higher-sodium foods or adding electrolytes to their sport drinks.
Water is the largest component of the body's weight. In the human body, water acts as a lubricant, shock absorber,, building material, and solvent. In addition, water is essential for body temperature regulation (water loss through sweat helps cool off skin, particularly in hot environments and during training), nutrient transport and waste product removal, and maintaining fluid balance and therefore optimal blood pressure.
Before training
Prehydrate, if necessary or possible (depending on the time of day), several hours before training to allow for fluid absorption and urine output. Some athletes start training sessions in a hypohydrated state, making it more difficult to consume enough fluid during the training session to make up for poor preexercse hydration status.
During training
During prolonged activity, especially in hot weather, consume a sport drink containing sodium, potassium, and carbohydtate.
After training
Consume foods and fluids with potassium (i.e., bananas, potatoes, milk, citrus fruits) and salted foods for sodium. If dehydration is significant or time is limited between training training sessions (< 12 hours), consume approximately 1.5 L (50 ounces)of fluid with sufficient electrolytes for each kilogram of body weight lost.
Example of adequate electrolytes
The major electrolytes lost in sweat include sodium, chloride, potassium, magnesium, and calcium. Nuum Sport tablets can be added to water and contain 300 mg of sodium, 150 mg of potassium, 25 mg of magnesium, and 13 mg of calcium.
Caution: Hyponatremia
Athletes who train intensely or for hours and hydrate excessively with only water or a no- or low-sodium beverage may dilute their blood sodium levels to dangerously low levels, causing headaches, nausea, vomiting, muscle cramps, swollen hands and feet, restlessness, and disorientation. Athletes lose a large quantity of sodium through sweat, replacing sodium losses may require a conscious decision to choose higher-sodium foods or adding electrolytes to their sport drinks.