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Optimal Dietary Recommendations for Active Individuals

Learn how to achieve optimal nutrition for tissue maintenance, growth, and energy balance to enhance athletic performance, recovery, and injury prevention. Understand the principles of good eating, MyPyramid guidelines, serving sizes, and Mediterranean vs. Vegetarian diets. Explore protein intake needs and metabolism during physical exercise.

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Optimal Dietary Recommendations for Active Individuals

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  1. Nutritional Recommendations for the Physically Active Person Chapter 7 Part 1

  2. The Optimal Diet • Supplies required nutrients in adequate amounts for: • Tissue maintenance and repair • Growth without excess energy intake

  3. The Optimal Diet • Proper nutrition helps: • Improve athletic performance • Optimize programs of physical conditioning • Improve recovery from fatigue • Avoid injury

  4. Energy Balance Equation • Body mass remains constant • Caloric intake equals caloric expenditure. • 3500 kCal approximately equals 1 lb of stored body fat. • Consume 3500 extra kCal, gain 1 pound • Expend 3500 kCal, lose 1 pound

  5. Energy Balance

  6. Principles of Good Eating • Variety • Creates a diet with sufficient amounts of required nutrients. • Balance • Intake of nutrients from the major food groups. • Moderation • Planning to maintain a balanced nutrient intake throughout the day.

  7. My Pyramid • www.mypyramid.gov • Can be personalized • Based on age, sex, and level of daily exercise • Figure is to emphasize at least 30 minutes of moderate to vigorous daily physical activity • Based on the 2005 Dietary Guidelines for Americans

  8. My Pyramid

  9. Dietary Guidelines for Americans • Control caloric intake to manage body weight. • Consume a variety of foods. • Within the basic food groups • Increase daily intake of: • Fruits, vegetables, whole grains, and nonfat or low-fat milk and milk products. • Choose fats wisely for good health. • Limit saturated fats and trans fats.

  10. Dietary Guidelines for Americans (cont.) • Choose carbohydrates wisely for good health. • Choose and prepare foods with little salt. • If you drink alcoholic beverages, do so in moderation. • Be physically active every day. • Keep food safe to eat.

  11. Serving Size Versus Portions • The USDA defines a standard serving of pasta as one-half cup. • The FDA, which regulates food labels, claims a standard serving is 1 cup. • Typical restaurant pasta portion averages about 3 cups. • Equal to 6 servings according to MyPyramid

  12. Mediterranean and Vegetarian Diet Pyramids • Mediterranean • Emphasizes fruits, nuts, vegetables, legumes, all manner of unrefined grains, and protein derived from fish, beans, and chicken • High monounsaturated fatty acid content • Vegetarian • Consists of foods from the plant kingdom

  13. Protein Intake - Physically Active • RDA = 0.8 g/kg of body mass • Is it enough? • Eating a high-carbohydrate diet • Adequate to conserve muscle protein during intense training.

  14. Protein Intake - Physically Active • Those in endurance training • 1.2 to 1.6 g/kg/day of high-quality protein • Those who resistance train • 1.0-1.6 g/kg of body mass.

  15. Protein Metabolism • Enter (AA pool) • Dietary • Tissue breakdown • Nonessential – formed in body

  16. Protein Metabolism • Exit - (AA pool) • Into gut • Into tissue structure • AA N2 lost in urine, sweat • Oxidized • Stored as CHO, fat

  17. Protein Synthesis • Protein synthesis • Gene expression • Each gene directs synthesis of one protein • DNA is transribed to mRNA (messenger RNA) • mRNA takes the message out to the ribosome • tRNA (transfer RNA) is also required to make the new molecule

  18. Protein Needs-Physical Exercise • Rodent muscle • 113% increase in muscle urea N2 content • 1 h running • Increased degradation of muscle protein • Kasperek & Snider, 1989 • Significant muscle damage • Armstrong et al. 1983 • Significant eccentric component

  19. Protein Needs-Physical Exercise • Research questions • Does increased protein intake reduce this damage? • Does increased protein intake speed the repair processes?

  20. Protein Needs-Physical Exercise • Branched chain amino acids (BCAA) • Predominantly oxidized during endurance exercise • Related to availability of BCAA and inversely proportional to glycogen availability • Increased BCAA/glycogen at end of prolonged run • Fasting state

  21. Branched Chain Amino Acids • Daily requirements • Single bout of exercise • 2 h 55% VO2max • Oxidation rate equivalent to 90% daily requirement

  22. Endurance Exercise and Protein Metabolism • Energy requirement – 1 h 65-75%VO2max • kcal/h %fat %pro %CHO • Males838 23 5 72

  23. Protein Synthesis

  24. High Protein Intake • Concerns? • Kidney failure • Rodents – 80% protein • No problems • Absence of reports of kidney problems in weight lifter/body builders • High protein diets 20-30 years • Excess N2 not a problem – In healthy individuals

  25. High Protein Intake • Concerns? • Dehydration • Excess water loss with nitrogen excretion • Sweat loss • Proper rehydration – monitor body weight

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