• increae lean muscle tissue and lower fat
• maintains bone density
• strengthens heart and lung function
• lowers incidence of depression
• lowers risk of disease
• allows people to eat more food, thus more nutrients
• longer life and higher quality in later years

• flexibility
• strength
• muscle endurance
• cardio-respiratory endurance

• build lean body mass
• maintain muscle strength and endurance
• prevent and manage chronic disease
• enhances psychological well being
• prevent decline in older adults
• maintain bone density

Endurance improves:

• cardiac output increases:  volume of blood discharged by the heart per minute increases.
• stroke volume increases:  heart pumps more oxygenated blood perbeat
• pule falls due to improve efficiency of heart
• breathing becomes easier

Glucose is stored as glycogen in liver and muscle

• liver releases glycogen into the blood stream for the bodys general use
• glycogen in the muscle stays within the muscle for quick energy source 
• the more CHO a person eats the more glycogen is stored, the longer the stores will last.

high fat diet = endurance 57 min

normal mixed diet = endurance 114 min

high carb diet = endurance 167 min

eat high CHO diet on daily basis

glucose during activity in fluid

eat 60 grams of CHO after activity to increase glycogen stores

train muscles to store as much glycogen (CHO loading)

eating high CHO foods within 2 hours of training increases high glycogen storage

highly trained muscles use less glucose and more fat than do untrained muscles to perform the same work, so glycogen lasts longer

• recommended 20-30% of total kcalories
• body fat stores are important to release FA into blood for all muscles
• body fat is broken down only by aerobic metabolism
• trained muscles burn fat more readily than untrained muscles

• during rest muscles speed up protein synthesis
• exercise remodels muscle tissue
• repeated PA signals muscles to produce protein needed to perform
• protein contributes 10% of total kcalories as energy fuel
• CHO rich diet spares protein from being used as fuel

• nutrient supplements do not enhance performance of well nourished athletes
• deficiencies of vitamins and minerals do impede performance
• daily multivitamin could be beneficial for athletes who lose weight to meet body weight requirements

• women are prone to iron deficiency
• vegetarian women athletes are vulnerable
• iron deficiency impairs performance
• sports anemia is a harmless adaptive temporary response
• determine individual need for appropriate iron supplementation

• body temperature is cooled during warm temperatures and physical activity by the loss of water via sweat
• we also lose fluid through breathing
• heat stroke - body heat builds up
• hypothermia - body heat is lost
• water loss of 1-2% of body weight can reduce performance

Avoid dehydration:

• hydrate before, rehydrate during & after the activity 

Don't wait to quench thirst

• 2 cups (8 oz each) = 1 lb of weight

water is the best fluid

• endurance athletics - need fluid & CHO to supplement glycogen stores

• a trained body lose electrolytes to a lesser extent that beginning athletes
• replenish electrolytes eat a regular diet that meets energy and nutrient needs
• sports drinks may be needed to replace fluids and electrolytes if events last > 45 minutes

• endurance > 3 hours electrolyte replacement is crucial
• symptoms are similar to dehydration and muscle cramps
• overhydrating can dilute sodium concentration which can be life threatening
• events in the heat, salt should not be restricted

caffeine - within limits, may not impair performance, water and fruit juice are preferred

alcohol - can impair performance, not recommended

choose nutrient dense foods

high CHO, moderate fat, adequate protein

• reduce fat in a meal and let CHO rich foods fill in for them

eat more frequently before and after training

pre-game meal - CHO rich light meal 300-800 kcal

• genetic predisposition
• lifestyle choices
• personal medical history

• deficiency intakes
• immune tissues are first to be affected
• some deficiencies are more harmful to immunity

• high in fiber, fruit, fluid
• low in saturated and trans fats
• high in whole grains, veggies, nutrients
• little or no alcohol

protein energy malnutrition

skin becomes thinner, with less connective tissue to serve as a barrier for protection of underlying tissues; skin sensitivity reaction to antigens is delayed.

antibody secretions and immune cell numbers are reduced

immune system organs are reduced in size, cells of immune defense are depleted

invader kill time is prolonged; circulating immune cells are reduced; immune response is impaired.

• environmental
• behavioral
• social
• genetic

food and diet related behaviors are involved as a risk factor for many diseases. 

• diet and food related risk factors can affect cancer and CVD

diet and lifestyle factors can be controlled

• diet and food components can affect cancer by causing, or promoting cancer or protecting against cancer

diet can make a difference in recovery

• exposure to a carcinogen. it enters the cell.
• initiation by carcinogen that damages a cells DNA.  the cell multiplies passing on the damage
• promoters enhance the development of tumors which may be benign or cancerous
• cancerous tumor releases cells into the bloodstream.