Fitness and sport nutrition

benefit of physical activity
cardiovascular health
maintain lean muscle tissue
reduce health risk
strengthen bone

nutrition and physical activity
nutrition influence physical performance
performance influence nutrient

begin program
slowly
fun
set attainable goal
give specific time
reward
long term

fuel that use in making activity

atp
fast
at muscle

pcr
high amount of energy
instanly use after replenish the atp
not enough to store

anaerobic glycolysis
limited o2
use at 30s until 2 min

aerobic glycolysis
use o2
2min until 3 hour
from low to moderate intensity

maintain blood glucose
delay fatigue
take 30-60g of cho per hour
for activity 20-30 min

wrong way
lose weight for lower weight class
dehydration affect performance
increase risk get kidney malfunction

correct way
require lose weight
food intake b4 competition
low body at composition

iron need
female because they have menstruation
take iron rich food
iron deficiency affect performance

calcium need
for bone growth
dairy product
deficiency make bone worst

fluid need
maintain body regulation
50-70% for body
deficiency will cause heat stroke....heat exhaustion

pre-endurance
little fiber
no fat or fried food
low fat
moderate protein

pre-event
spaghetti
muffin
fruit
cereal

recovery meal
2h after event
cho rich
high GI index