Force Health Protection: Nutrition and Exercise Resource Manual

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11 Nutrition for Exercise In this chapter you will learn about: ◆ Dietary practices for enhancing endurance and strength performance. Your physical performance is greatly influenced by regular conditioning and by following sound dietary practices. Both prolonged aerobic exercise and multiple bouts of high intensity exercise impose significant demands on energy and fluid balance. Failure to replace energy and fluids used during exercise can significantly impair performance in later activities. The following recommendations are for an individual who regularly participates in at least 90 minutes of aerobic exercise each day or in multiple, strenuous bouts of exercise several times a week. This information does not apply if you exercise less than one hour per day. ◆ Dietary measures for exercise recovery. Carbohydrate Needs During heavy training you must increase your kcal intake, especially from carbohydrates (CHO), to meet your energy demands. Failure to do so may result in: ◆ Chronic muscular fatigue. ◆ A feeling of staleness. ◆ Weight and muscle mass loss. ◆ Poor sleep patterns. 86 Force Health Protection:
Liver and muscle glycogen are the primary sources of glucose for energy during prolonged and intense physical activities. Once your glycogen stores are used, your performance decreases sharply. So, the key to optimal performance is to maintain glycogen stores by eating a high-CHO diet. CHO for Endurance Training The endurance capacity of an individual on a high-CHO diet is approximately 3 times greater than on a high-fat diet. When CHO intake is low, several days of rigorous training will result in a gradual depletion of muscle glycogen stores and eventually impair performance. The guidelines for CHO intake while training are: 60 - 65% of your total daily kcal intake. Worksheet 11-1. Calculate Your Daily CHO Needs Your EER* Your EER* x 0.60 = x 0.65 = kcal from CHO per day. kcal from CHO per day. You should eat to kcals from CHO daily. * Your estimated energy requirement (EER) was calculated in Chapter 1, Worksheet 1-2. To calculate grams of CHO see Worksheet 2-1. Keep a dietary log for a few days to see if your CHO intake is adequate. CHO Loading/Glycogen Supercompensation CHO Loading is a regimen that combines diet and exercise to “pack” more glycogen into muscle and liver (Figure 11-1). It is used by endurance athletes to optimize physical performance during prolonged endurance events. CHO loading causes temporary weight gain (2.7 grams of water are stored with every gram of glycogen). The extra weight may impair performance. CHO loading is unnecessary for individuals who eat according to the dietary guidelines outlined in Chapter 3 and whose CHO intakes are within the range calculated in Worksheet 11-1. Nutrition and Exercise Resource Manual 87
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Force Health Protection: Nutrition
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Foreword from David J. Smith, CAPT,
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Acknowledgments We would like to ac
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We encourage you to use this manual
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6 Walk, Run, Swim! 45 Walking and R
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List of Figures (Click on page numb
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Table 12-2. Suggested Additional In
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xiv Force Health Protection:
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Figure 1-1. Energy Balance: Intake
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Physical Activity In addition to th
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Reference standards have been devel
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◆ Simple CHO - have one (mono-) o
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ecause they think that proteins mak
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◆ Serve a structural role in cell
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increase the retention of vitamins
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Table 2-3. Requirements and Functio
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Dehydration Dehydration results whe
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For more specific guidance on food
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5-A-Day You may have heard of the n
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people have when deciding whether t
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Snacking Many people think snacking
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4 Overview of Physical Fitness In t
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The Physical Activity Pyramid Just
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Aerobic Energy System When moderate
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Back-to-back high intensity workout
Page 52 and 53: eathe in more often and more deeply
Page 54 and 55: To measure your heart rate during e
Page 56 and 57: very hard” to “maximal” shoul
Page 58 and 59: ability to store and generate more
Page 60 and 61: ◆ Signs of overexertion include p
Page 62 and 63: ◆ You should have a thumb’s wid
Page 64 and 65: Running A running program should on
Page 66 and 67: Table 6-2. Beginning a Jogging Prog
Page 68 and 69: the Air Force Marathon, or similar
Page 70 and 71: Open-Water Swimming Open-water swim
Page 72 and 73: Benefits of Strength Training Stren
Page 74 and 75: Figure 7-1. Factors that Affect Mus
Page 76 and 77: Intensity of Exercise Focus on the
Page 78 and 79: 62 Force Health Protection: Figure
Page 80 and 81: Table 7-2. Free Weights vs. Resista
Page 82 and 83: 8 Calisthenics In this chapter you
Page 84 and 85: 68 Force Health Protection: CHEST,
Page 86 and 87: 70 Force Health Protection: LEGS Bu
Page 88 and 89: 9 Flexibility In this chapter you w
Page 90 and 91: 74 Force Health Protection: Flexibi
Page 92 and 93: 76 Force Health Protection: Neck St
Page 94 and 95: Aerobic Conditioning Performing you
Page 96 and 97: 80 Force Health Protection: Back Ta
Page 98 and 99: 82 Force Health Protection: Triceps
Page 100 and 101: Workout Design The FITT principle g
Page 104 and 105: Figure 11-1. CHO Loading for Endura
Page 106 and 107: Vitamin and Mineral Needs Any incre
Page 108 and 109: 12 Deployment and Altered Climates
Page 110 and 111: ◆ Thirst is not a good indicator
Page 112 and 113: The body responds to cold by constr
Page 114 and 115: Altitude Ascent to altitude can cau
Page 116 and 117: 13 Training and Overuse Injuries In
Page 118 and 119: The treatment of any injury should
Page 120 and 121: Overtraining Syndrome Overtraining
Page 122 and 123: ◆ You have poor dietary habits. I
Page 124 and 125: 108 Force Health Protection: Growth
Page 126 and 127: 110 Force Health Protection: Miscel
Page 128 and 129: 15 Training Issues for Women In thi
Page 130 and 131: ◆ Thyroid, cardiac, vascular, or
Page 132 and 133: Osteoporosis The decreased levels o
Page 134 and 135: The loss of muscle mass as you age
Page 136 and 137: ◆ Flexibility - Connective tissue
Page 138 and 139: 17 Adopting Healthy Habits In this
Page 140 and 141: Table 17-1. Some General Nutrition
Page 142 and 143: your routine when faced with setbac
Page 144 and 145: Table A-1. Healthier Food Selection
Page 146 and 147: Appendix B: Sample Workout This is
Page 148 and 149: 132 Force Health Protection: Chest
Page 150 and 151: 134 Force Health Protection: Legs C
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136 Force Health Protection: Arms R
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138 Force Health Protection: Chest
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◆ JL. Durstine, et. al. (Eds) ACS
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National Institutes of Health (NIH)
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energy balance - ergogenic agent -
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specificity of training - target he
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Elastic (Resistance) Tubing 78 Endu
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Force Health Protection: Nutrition and Exercise Resource Manual

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