Chapter 6 Exercise and Sport Nutrition PDF

Chapter 6 exercise and sports nutrition so a couple of the goals there have for you about the end of this chapter we can look at the objectives that we have we're going to look at the importance of nutrition and how it relates to improving health physical activity sport athletic performance will als...

Chapter 6 exercise and sports nutrition so a couple of the goals there have for you about the end of this chapter we can look at the objectives that we have we're going to look at the importance of nutrition and how it relates to improving health physical activity sport athletic performance will also look at the importance of proper nutrition or the lack of there of in the disease conditions that it can contribute to briefly talk about the highlights of of the history of nutrition in sports nutrition we're going to discuss some of the basic nutrients that are necessary for healthy nutrition some of the key issues that we see for active individuals for competitive athletes and other ways that we measure nutrition and nutritional intake I'm so let's talk a little more specifically about what is exercise science or seizing. Scuse me that's Siri what is exercise in sports nutrition and how are they related Well we know that exercise and what nutrition falls under that exercise science and can he see ology umbrella that we kind of painted that picture of early on nutrition though has a very strong hold in the biology department because it is the science it's a science and interprets the connection between students unction of living organisms so for your kidneys the allergy to create is required that you take a nutrition class through the biology department and that would be biology 345 and some of the prerequisites that you need to remember we keep building that foundation and building upon it is biology to 26 into 27 and a chemistry course so it's not likely you'll take our nutrition until maybe your junior year and then if you find yourself in our strength and conditioning and so says there is also a sports nutrition course for you as well. And we know looking at proper nutrition we are becoming increasingly aware of the role of good nutrition in its ability to help improve how throughout the lifespan here in our society we know the beginning to know the importance of nutrition and it's decreased risk for various diseases we know the importance of nutrition in the athletic and sport population for numerous things in the hands in training improving performance and even improving healing time we also know that optimal optimal nutrient intake can reduce the risk of disease conditions and like we said enhanced sport and athletic performance so before we talk about subspecialties Let's talk about receive a nutritionist what type of setting so very often you see a nutritionist of course in hospital settings we see them in school settings. We see them at colleges and universities working in labs and performing research and oftentimes in the private sector as nutritional counselors some of the subspecialties where you can take nutrition would be clinical nutrition nutritional biochemistry community nutrition food science nutrition nutritional management and counseling so lots of various various options for an interest in nutrition but let's take a pretty brief look at the relationship between nutritional intake and some common disease conditions that you're probably already aware of in most of these we have already discussed in class so far so hypertension we know to be a habit of pressure elevated blood pressure that a lot of times can be contributed or attributed to increased sodium which is salt and alcoholic consumption in your diet. Us to approach this we know to be weak structure weak in our decreased bone mineral density weak in attribute that to decrease Coutts consumption consumptions actually spelled incorrectly on your slide my apologies. There are numerous factors though that contribute to us you know pro says it's not just not drinking enough milk. Or dairy products breast cancer colon cancer can be attributed to an increase dietary fat consumption as well as alcohol consumption heart disease we look at increased saturated fats and cholesterol in diets increased dietary fat and then obesity in too many calories in so an increased calorie consumption and increased fat consumption as well then we can also take Table 6 point one from your book and just look at a couple of nutritional strategies that are utilized with the basis in nutrition of course for enhancing sporting athletic performance. One particular strategy being an increased carbohydrate consumption prior to prolong exercise and generally with prolonging exercise we're talking about exercise nonstop exercise for more than 90 minutes and about 70 percent of your vehicle to Max you now you can take your understanding of the year to max from exercise physiology and over the last. And really think about what it would take to to exercise a prolonged exercise of 90 minutes or greater than 90 minutes at 70 percent of your year to Max that is not necessarily carb loading. Or your soccer game or before a football game because most of those do not require 90 minutes nonstop at 70 percent of the go to Max. But we know that that increased car had a great consumption does help maximize muscle glycogen prior to exercise which helps to leg likely glycogen depletion so when we deplete glycogen of course during exercise you're going to see fatigue and altered blood sugar. Some of the strategies are carbohydrate info and fluid ingestion during exercise and that the effect of what it does for our blood glucose which is blood sugar concentration maintaining plasma volume preventing dehydration and fatigue of course of course we can see how this. Physiological effects. Could potentially have on performance Another big topic or strategy that we look at is adequate protein intake when combined with a strength training or resistance training program we know that that helps maximize lean mass development and so we're taking a look at macronutrients vitamins minerals which are your micronutrients in fluid intake and all how they help improve sport in athletic performance very much is that sport nutrition round that we see kept so now let's take a little bit out into the history of nutrition. How far back it goes I bet you can imagine if we took the understanding of exercise science and we even mentioned briefly nutrition we're going to go all the way back to the Greeks and Romans again and and so with the Greeks and Romans many Greeks writings that we know have really referred to energy requirements and a balanced diet for hout again this goes back to have potties back 400 years before Christ was born so a time ago they also began to treat certain diseases with diet. In the 17th and 18th century So fast forward way ahead to the 16th hundreds and 17 hundreds physicians and scientists began to use nutrition as an experiment and so they would experiment on diseased individuals they realized a couple things that they came across they realize that iron intake helps with anemia. Citrus fruit cures scurvy So lots of things that they discovered during the 16 hundreds and 17 hundreds. During this timeframe we can also know mage n.d. and his study on dogs it was noted that the dogs that were fed only carbohydrates and fast he's really only carbohydrates in fast loss body protein in they died within a few weeks however whereas dogs that were fed with a combination of course of cover hydrates fat and protein were able to survive so unfortunately at that expense and that's in the early 18 hundreds. That at their expense very unfortunately we did discover the importance of protein in diets now we fast forward again to the early 20th century since 1907 really looking at ways to measure food metabolism and energy balance we look at that we see kind of the discovery of direct calorimetry and direct calorimetry direct would be the measurement of heat produced by a chemical reaction or by the body or is indirect is the measurement of energy production by the body using the amount of oxygen consumed in the carbon dioxide that or or nitrogen that is produced and so these 2 together direct or indirect really is a step wishing a baseline of food metabolism an energy balance. The experiments that were performed also kind of laid the foundation for where we progress on 2 b.m.r. metabolic rate and that's looking at the relationship between basal metabolic rate or n.p.r. and your age your gender and your weight and even during this time. We saw. Some research even in the early 1930 s. on rats that by restricting their energy intake especially with simple carbohydrates and they reduced that intake of about 33 percent lead to increased longevity so if you cut out simple carbohydrates the rats lived longer so again we look at that in 1937 so we know b.m.r. to be yes and as it says the level of metabolism measured by body expenditure that is required to maintain normal physiologic functions of the body and that is looking in the relationship between age gender and weight and a little more recent history of nutrition really in the last 50 years we'll look at some of the epidemiologic studies the most significant is conducted by the n.h. a any s. and that stands for. The national house and nutrition national health and nutrition examination survey so this is nobody Mia every the. Epidemiologic study and so those are looking at how when we apply to nutrition how patterns of nutrition. Be studied by large groups of individuals a very very long or relatively long amount of time but at the epidemiology studying how nutrition influences a particular disease as cardiovascular disease cancer and other diseases. And so this study began to to initially get a health status of the union of citizens of the United States and so really just to get an idea of the health of our citizens in the u.s. And then since then we've seen a lot of studies on how our nutrition relates to these rates of diseases and cancers that we've seen in for testing purposes you do not have to know the breakdown of the various surveys that started in 1956 in or currently running to the president but again just think about it as a starting this large study large groups of people looking at effective nutrition on diseases that we see of course this is an ongoing study as we continue to learn more about nutrition and its effect on our house and another important in our recent history of nutrition was actually back in 1917 so we're kind of going backwards just a little bit and this was founded by a group of nurses and that's the American Dietetic Association which is also known for what you know as the a.b.a. its purpose is to of course promote the profession of Dietetics but also enhancing understanding and educating nutritional professionals it serves the public by promoting optimal nutrition health and well being and we see many many publications many offerings by the way. And moving on sorry so you can see this overview again do not focus on dates or specifics just get this overall idea of what we're looking at I have as we have expanded our understanding of nutrition and its relation to health and function. So let's sum up the history a little bit let's look at this timelines that let's go back 400 years before Christ was born say 400 between 50400 b.c. long time ago right the consumption of deer liver and Lion Heart was believed to enhance bravery speed and strength so I'd say we've probably come a long way let's you're way ahead to a couple of other more current events in 1924 there was a study done at the Boston Marathon so if you know a marathon that's 26.2 miles very long distance running and so in 1000 scuse me 924 measurements of blood glucose of the 1st 20 runners were taken of course you can imagine they probably demonstrated hypoglycemia which is low blood sugar fatigue stupor poor concentration. Then the next year they many that the runners were given large amounts of carbohydrates the day before say what we know is carb loading right and they were given large amounts of carbs the day before the race and even a sugary type candy during the race and so guess what we then saw at the end of the race we saw a much better normalization of blood glucose improves concentration and decreasing decrease in fatigue to relatively speaking because we know that that average marathon should somewhere between probably 3 and 5 hours would be my guess 3 to 4 hours from $3.00 to $5.00 probably 3 to 4 hours. Now fast forward again to come in 1960 s. that's where Swedish researchers actually developed the muscle biopsy and so with this yes we've talked about a muscle biopsy pretty painful procedure but it allows us to study many things and one of those really being how fast muscle glycogen is depleted with exercise and so that's what led to the development of carbohydrate loading for insurance performance and then moved on into sports drinks that we see for prolonged exercise and there's lots of other things along the way in the 1990 s. and big stuff when say a fad but a study on lots of studies and information on amino acids and rigid resistance training in order to maximize protein synthesis and muscle mass so a pretty interesting and very history that we have on sports nutrition to bring us really to where we are today. So let's go a little more specifically into our macronutrients in our micronutrients macronutrients are made up of carbohydrates fats and proteins whereas our micronutrients are vitamins and minerals we know that macro meaning large means they are needed in large amounts for growth for metabolism for body functions and you can see the breakdown carbohydrates give us energy during moderate to high intensity things collectivity or exercise fats provide energy during low to moderate intensity exercise and protein is a very important component of skeletal muscle and part of various compounds that regulate metabolism during both rest and exercise. And then are micronutrients meaning in smaller quantities vitamins very important for metabolic pathways controlling those metabolic pathways during rest and exercise minerals very much an integral structure in a girl part structure. And also regulation during metabolism of course during rest and exercise Now keep in mind the r.d.x. r.t.i. stands for recommended dietary intake most individuals will meet that recommended dietary intake or r.t.i. when following general nutrition guidelines that general nutrition guidelines for optimal growth for development for a balance of energy body composition health and normal physiologic function most and or. To the next. So just keep in mind most individuals when following general nutrition guidelines like the pyramid that we see General current nutritional guidelines will meet their recommended dietary intake of both macro and micro. And so now let's take carbohydrates we know that we find carbohydrates in 2 forms simple and complex I simple. Carbohydrates are more of are simple sugars those are carbohydrates that are found in milk and fruits and we know that much is added much of our simple carbohydrates are added in processed food such as sucrose. The big one have practice corn syrup that often found in soft drinks fruit drinks candy lots of our processed food simple carbohydrates you're going to be responsible for causing a faster spike in blood glucose but you also know if you cause a faster spike in blood clot blood glucose it is probably going to cause a faster drop as well. However complex carbohydrates also known as our starches those are whole grains much healthier more beneficial especially in exercise in performance as a slower release of. Sugar into blood glucose contains larger amounts of vitamins and minerals than you're going to find in your simple sugars or your simple carbohydrates. And continuing on with carbohydrates so we know that carbohydrates yes are it is a macronutrient of course that provides energy we've talked about the 2 forms the simple and complex simple again coming carbohydrates that are found in milk fruit fruit processed foods refined sugar sucrose are a half or 2 as corn syrup you can see the examples over here of our simple carbs vs are complex carbs complex carbs also called starches we have grains and fibers are whole grains potatoes beings piece that we see. We know that carbohydrates are broken down in our guest or and Kestrel tract usually absorbed in our small intestine glucose is the most common form of carbohydrate in the body it's what's found in blood glucose and stored as glycogen and glycogen a stored into one of 2 places either in or both in skeletal muscle and. Within the liver and so these are the 2 primary sites for Gleick. And synthesis again glucose being the most common. Comment in most useful does provide energy. So we either see glucose as blood glucose or stored as Guy kitchen in the primary sites that we've already discussed and said Lucas provides energy especially to our brain and especially to our nervous system let's look at our normal fasting blood glucose levels and there should be between $70.10 milligrams per deciliter we know just in general after we eat your blood glucose is going to rise your body is going to release insulin which is a Horman your body releases insulin again a hormone from the king increases its job is to bring those blood glucose levels back to normal if there are issues of course with that that's where we see a Type one diabetics versus type 2 type one diabetics which is an auto considered an auto immune disorder means your body or your pancreas is unable to produce insulin whereas type 2 Your body has become resistant to the insulin produced by your pancreas which is what you see here in the bottom. So given that normal fasting blood glucose levels are $70.00 to $100.00 we can look and say that a fasting glucose level less than 70 would be indicative of hypo glycemia oftentimes symptoms that you see your drowsiness to t. irritability. And to the body's response is to break down glycogen in the muscles and release it into the blood as glucose and generally fasting blood glucose levels of $1225.00 are considered pre-diabetic with greater than 126 being Type one or Type 2 diabetic to building upon the symptoms the age some of the symptoms you see there excessive thirst or hunger frequent urination weight loss blurred vision. So that should give you kind of an overall carbohydrates as in my macro nutrients and purpose in our body. Let's move on to different sources of dietary protein that b.c. we knew that protein as a macronutrient is primary and used primarily use for tissue growth and repair many of the dietary protein proteins that we see come from animal and some vegetable sources those sources include chicken poultry beef dairy a fish. Vegetable sources or v.m. sources being. During digestion proteins break down into amino acids we know that there are least 20 different amino acids that are combined to perform to form proteins and so we see this breakdown during digestion you take a little bit of time it will take a little bit of time looking at measuring how we measure nutritional intake in a couple of different options we know that it's very important to get an accurate assessment of energy and nutrition intake whether we're looking at how or fitness or sport enhanced an athletic enhanced meant. For best performance of athletes and so it can become a challenging to measure your nutritional intake probably increase to 11 help them that no success meant you'll do a dietary intake. But if you're not there yet a couple of options are dietary recall and so that's where individuals report in take every previous 24 hour period as you can imagine that is a bit of a challenge as it is often hard to recall everything that was consumed or drink over a 24 hour period. You may be very. Competent in recalling that but think about various different populations younger children older adults this this becomes quite a challenge and it's probably not the most accurate way of measuring nutritional intake or is a dietary record is giving the individual the ability to record the type the amount the time of food and beverages that are consumed over a time period and usually that time period varies from 3 days and most often is done for a 7 day period and that's the difference between dietary recall and a dietary record for economy it should become a logical rate recall meaning something that's happened in the past versus a record is something that you're currently right here you can see this of course I just talked to you about the advantages versus the disadvantage is that you have for each of those with a 24 hour recall versus a dietary record the good in the bad of both you can see there. So a lot of different information and so far different looking at some of our macronutrients and micronutrients and we'll come back full circle to those in a little bit as we apply them to exercise and fleets but now let's look at what happens when we start making the right changes in our diet we know that making changes in our diet can directly affect whether positively or negatively affect your can your how often is of course at risk for a chronic condition so let's look at some of the good changes if you decrease your sodium intake. You hopefully can see a decrease in overall blood pressure in the hypertensive individuals so it is not too late if you have hypertension or you know someone who has hypertension to begin to make dietary changes and then see that it's fact. We know that taking a daily multi multi vitamin especially that includes folic acid and of course limiting intake of alcohol decreases risk of colon cancer especially associated with a family history. Of that disease decreasing our saturated fat and cholesterol. Intake certainly has its advantages to decreasing cardiovascular disease. So. A decrease councilman take increases the risk of osteoporosis so vice versa if we see those changes we we could see them more advantageous decreasing simple sugar or simple carbohydrate intake is going to help decrease the risk of Type 2 diabetes again very much very much seeing that relationship in increased simple carbohydrate intake with a risk of Type 2 diabetes increased fruit and vegetable intake also decreases one's risk of colon cancer Ok So moving on we have looked at the importance of epidemiologic studies that look at the relationship between diet an increased risk of diseases like heart disease high blood pressure obesity diabetes your purchases in certain forms of cancer retouched about several of those we also know that our federal government and many private organizations have numerous campaigns to improve the health and wellness. Of our society and so we'll look at a couple of those nutritional programs dash you can see here in the picture on the right is a diet for healthy blood pressure so it's actually short for Dietary Approaches to Stop Hypertension what you can see is not a lot of. High sodium foods there. The fruit in veggies more matters is a public health initiative to increase the intake of fruits and vegetables we can is a pediatric or children's based program it's a national program for families and communities to help children maintain weight which we already know when we look at our sedentary population we're seeing that affect children as well and so it's ways to enhance children's activity as well is that their nutritional intake fresh start is a program devoted to cancer survivors. And if with a focus on diet and exercise. Following. Cancer as you can imagine the effects of. Cancer treatment such as radiation chemotherapy what it does to your papa what it can do to one's body and so that fresh start campaign is very helpful for many many people who are recovering from cancer and you can see a couple of examples of the various eating healthy eating pyramids I imagine this is nothing new for you to see and probably in your schools as you grew up maybe even in churches or fake hears and preschools. We know that our dads here guidelines are really updated every 5 years. The responsible parties would be the United States Department of Health and Human Services as well as the United States Department of Agriculture which is what we know as the u.s.d.a. these 2 programs are used to develop programs for the public that's where we've seen them my pyramid which is all previously there is off the map here been for children. And that allows individuals to create diets alter nutrition within some guidelines of course. These guidelines were actually Jess they were 1st published in 1980 so for you guys that may seem like a long time ago for me that was not very long ago now is utilizing science based information which we know is nutrition have a strong strong hold in science and biology but using that science based information to promote health and reduce risk for chronic disease through nutritional intake and of course physical activity times living on to some current nutritional issue. That we see and so we could look at some of the uses maybe current fads that you've seen in your lifetime maybe it's family members that you've seen or just different nutritional approach as. Being the role of macronutrient content on weight management. Low carbohydrate diets or nutritional intake with higher protein intake we see other issues or fads or diets we've seen were significantly caloric restricting type activities mean type diets so lots we've seen lots of changes. In the other nutritional issues the role of high glassy make index foods on disease risk so higher carbohydrates and sugars and what they do to increasing our risk for disease that's looking very much at metabolic syndrome type 2 diabetes of course when you look at a diet that is much higher in carbohydrates and especially simple sugars. Vitamin and mineral supplements on preventing particular chronic diseases and herbal supplements and whether or not they affect our health and our risk for disease so lots of nutritional issues out there if you have an interest in nutrition. Lots of great information for you to take and now let's move on and kind of wrap this up with nutrition based more upon sport and athletic performance which is where a lot of you find yourselves of course at this current time in your laps and of course we know the proper nutritional intake is very very important for optimal training in optimal performance and as an athlete as a competitor you guys know the importance of this of course you have to have adequate energy supplies to meet the demand or to maintain intensity and duration of the activity at hand. Carbohydrate intake We've already looked at so yes blood glucose and muscle glycogen do provide energy for exercise it's very important during moderate to high intensity exercise and have volume of exercise so efficient car intake is. Integral to replenishment muscle glycogen stores following training and then creating an anabolic environment so an anabolic environments where we see muscle growth and repair very much powered by a.t.p. synthesis. In very important in in not just in durance athletes but power in strength fleets as well and so let's look at some benefits of carbohydrate consumption prior to and during prolonging to exercise or prior to during and after following exercise. Consuming car behappen. Carbohydrates prior to exercise we do see an increase in the muscle and liver glycogen concentrations meaning you have more to use more to be utilized during activity so that having that delays the depletion of muscle and liver glycogen also a good thing in all sporting activities and improves exercise performance carbohydrate consumption during exercise. Is a continuation of delaying that muscle and liver glycogen depletion it does help maintain blood glucose concentration and improves exercise performance as we are you know. Following exercise we see that carbohydrate consumption also helps improve recovery as we mentioned just previously about creating that you know balik environment which is conducive to muscle repair and protein synthesis and continues to house or enhance that muscle and liver glycogen synthesis as well so let's move on to looking at protein and daily protein requirements for kind of 3 different scenarios one being a non athletic person the next being an insurance athlete in the next let's be specific and get an offensive lineman in football. So daily recommendation for protein is point 8 grams of protein per kilogram of body mass So that's important right at them point 8 grams of protein per kilogram. Of body mass that's your daily recommended approach whereas for an endurance athlete that's going to go up to 1.2 to 1.4 So this is where you see those protein requirements is kind of the calculation here right and then for strength and power athletes you see at $1.00 to won't 1.7 grams of protein per kilogram of body mass. So for a non athlete weighing about a $150.00 pounds that's about 55 grams of protein per day for an insurance athlete relatively the same way about 10 pounds less at $140.00 pounds the protein requirements would be about 75 to 90 grams of protein per day and then we take it off ends of Lonmin with an average weight of $300.00 pounds and now we can see the significant increase in protein requirement it's You 118 to 231 grams of protein per day we also see a double in the body weight size as well so you have to take that into consideration or let's look at some give you just some examples of protein and how much protein are found in a couple of particular foods or drinks one McDonald's cheeseburger like a basic cheeseburger will offer about 15 grams of protein whereas a cup of all minds will give you 20 grams of protein a cup of milk is only going to offer about 8 grams of protein and then a steak is going to offer more than what is needed for a non athlete of average $150.00 pounds of body weight it's going to weigh in at 62 grams of protein. So we do know that of course it's important to consume appropriate amounts and various types of protein for for getting that optimal performance for athletics and athletics and sports of course. Really they best approach is to consume protein in several meals throughout the day and so that allows individual amino acids to be readily available. To the body's tissues for ongoing protein synthesis oftentimes a process protein supplements are used by athletes. First for various reasons one economical reasons inconvenient reasons it is often easier to make some protein shake that is then it is to purchase. Purges of a meal a full meal containing that amount of protein or to go grill a steak if that's what your requirements are and we also know that our micronutrients are very important 1st for an athletic performance but keep in mind again if we follow these general guidelines most of your recommended daily intake is achieved through. Diet if it meets those guidelines not always is it necessary for supplements an additional intake of vitamin mineral intake though of course plays important roles in energy production tissue metabolism. Metabolic reactions that we have already discussed you do not need to memorize by any means but just take a look at Table 6.9 if I put it here in the discussion I think it's worthy of giving it an extra look and not just skipping over if you're reading through the chapter but various year a lot of your b. vitamins very much in metabolism of carbohydrates basics in amino acid. And he can just take a look and go over those again no no need to memorize them whatsoever you will dive much more into those in nutrition and sports nutrition as it comes available to you over the next couple of years but let's talk again as we begin to wrap up this chapter And hydration status and fluid replacement. Because it's a pretty big topic and unfortunately kind of gets overlooked sometimes when we put our focus on macronutrients and micronutrients we kind of forget about the hydration. Component but our party's made it made of we're the 60 per cent of water and so water really is the medium in which all cells in our body exist and which all functions occur and we have seen through the years I dehydration hypernatremia lead to lead to seizures lead to layer of red blood pressure lead to respiratory arrest and coma and even death in athletes so it absolutely warrants discussion and oftentimes this comes. Dehydration and hypernatremia hypernatremia as low salt or low sodium concentration is going to impair. Ability to regulate body temperature which can lead to heat exhaustion and stroke so very important loss of only 2 percent of your total body water concentration can and. Can affect performance or impact performance we know that we lose most of our electrolytes predominantly through sweats and we also know that sweat is an important normal body function. For temperature regulation but that reduction in electrolytes absolutely can impair performance losing too much water thus if you're losing too much water losing too many electrolytes and that's again where we see difficulty with temperature regulation heat exhaustion stroke accent. And also as we discussed and the exercise physiology components and the consideration of hydration status in your various different mechanisms of exercise in durance. Exercise exercising in particular climates heat cold elevations and the importance of those so there's a couple of ways that. That are recommended for fluid replacement but athletes in activities that involve excessive sweating so walking to Charleston and welcome to the heat if you have not already grown up in a. Similar environments but athletes in activities involve excessive sweating can monitor how duration in 2 ways one it's weighing yourself before and after exercise and throughout the day for every pound of weight loss it is generally recommended that you drink about 16 ounces of water to replenish so in some situations some sporting. Practices and events weight is taken before. And after to measure water loss the next is a is a very basic and simple for many of us who who are athletic or exercisers but just to keep an eye on. Fluid and hydration status is to 2 honest monitor one the frequency of your nation and even the color as silly as that may sound to you the frequency of it and like the color frequently going in lighting color is it is pretty indicative of being well hydrated in frequent urination and dark colored urine pretty indicative of dehydration and that's a great mechanism to just keep a daily tab on 100 s.. And you can also see as pictured here on Table 6.0 and from your book of course recommendations to maintain normal hydration status there I gave you some of the ways to monitor hydration status Erin in here you can look at Create hydration being of course being before exercise the importance of hydration during exercise and. After all of those of equal importance in my opinion and our final discussion as we wrap up this chapter on sport and athletic performance again and in building that foundation getting you ready for courses that are to come information that's to come as you continue in progress through your attorney theology degree but our last discussion is on our get genic aids in our gaijin aids or substances There are even devices that work to improve performance either during training or during competition or both original aids can be classified as they can be biomechanical in nature they can be nutritional pharmacologic physiologic and psychological and in many instances the use of a good genetic Aids is considered illegal by various sports governing associations in c. double a mainly for a lot of you guys and how it effects you. And so there is a list and very often times a very long list of these governing associations are banned substances banned equipment and aids and so we'll talk about just a few of those and we know that before before we get into specifics we know that nutritional we're talking about nutrition here right. Nutritional specific are good and aids work to enhance sport in athletic performance and they do so by increasing or improving energy production they may enhance you know balik activity so that tissue repair and recovery activities that are occurring the body. And Influence exercise metabolism or even aid in recovery from exercise. There are many different carbohydrates many protein vitamin and mineral supple supplementation that are considered nutritional are good and it aids in there and there is a lot of research out here there is a lot of information. Working between exercise professionals to look at the influence of various nutritional are getting aids on and performance we also know that athletes and coaches work and other members of the staff work hand in hand to utilize 40 tradition. In the best way possible. We also know that nutritional aids and are getting Aids is a multi. Multi 1000000000 dollar industry here in the United States and so while you have some exercise professionals. Working to understand the influence of different aids on time on function and performance there are many other exercise science and and professionals alike who work to detect the. Use of illegal substances bad athletes and performers and so many of their. Air conditioning aids that we see better classified as nutritional. Side. And some of the more common ones that are that are used. More commonly are saying here in Table 6 out of chapter or table 6.11 out of Chapter 663. And you can see some of the basis for how it improves our in he says performance. List talk about a very simple or good or getting aid being caffeine. Many of us whether it's for sport rather performance or just for daily function utilize calf caffeine in a way to increase alertness to ward off drowsiness so that you stay awake in class. And it also increases fat oxidation in reduces carbohydrate utilization So that's just one example some of the other more common create main improves energy production especially during high intensity exercise increases by the way in lean body mass so you can see a huge very large spectrum right for urgent aids so it can be as simple as gator aid or a simple as a cup of coffee can be of course as bad or as significant as steroids so big big spectrum. That we see there. So that wraps up our discussion lots of information as we go through these chapters in this tax but lots of information that you just came across through exercise in sports nutrition how we use it to enhance health how we use nutrition to reduce the risk for diseases and then we spent the last part talking about how it's and used to improve sport in athletic performance so right at 15 minutes they are that is it for Chapter 6 if you have any questions as always please feel free to reach out to me. E-mail text just let me know your questions and I'm happy to talk you through thanks.