NFSC 465- Community Nutrition 
Community Nutrition Internship
Spring 2009

 Exercise and Hydration 

Exercise:

1. Types of Exercise:
•	Power 
o	Energy source: ATP and Creatine
•	Speed
o	Energy source: glucose and glycogen
•	Endurance 
o	Energy source: all of above

2. What causes fatigue?
•	Power:
o	Depletion of Creatine and ATP
•	Speed and Endurance
o	Depletion of Glycogen

3. Creatine supplementation:
•	Delays fatigue
•	Helps with injury repair to muscles 
•	Increase muscle mass

4. Protein needs: 
•	Endurance athlete: 1.2 – 1.4 g/kg (recreational athletes)
•	Ultra-endurance athlete: 1.5 - 1.7 g/kg
•	Strength athlete:  1.6-1.7 g/kg

5. Benefits of exercising:
•	Increase skeletal muscle glucose uptake
•	Increase insulin sensitivity… which lowers risk of Diabetes and helps control Diabetes
•	Releases epinephrine… makes you feel good and happy
•	Gives you more energy overall
•	Sleep better
•	Increased exercise (endurance)… increases the efficiency and functioning of the body… I.E. higher and better fat burning system 
•	Decrease risk for Heart Disease
•	Decrease risk for osteoporosis (weight bearing activities)

6. Healthy weight loss
1.	To loose 1 lb of fat a week =3500 Kcals. I.E. 500 kcals less a day.
2.	High unsaturated fat diet, high fiber and low carbohydrate diet

7. Maximize your work by working out based on body type!

Type 1: Endomorph: 
Characterized: 
•	Strong bones
•	Shorter neck
•	Round face
•	An inclination to store fat on the abdomen and buttocks. 

Training:
•	Training goal is to amp up the metabolism… do more frequent workouts (5 -6 days/week). 
•	 Weights 3 times per week (moderate poundage, high intensity with minimal rest between sets) 
•	Low-impact cardio 3-6 times per week for 30-60 minutes. 
o	The best cardio for Endomorphs is brisk walking, stair climbers, biking, racket sports or hiking.
Diet:
•	Leans meats
•	Non-fat dairy
•	 Whole grains
•	 Fresh vegetables and fruits. 
•	Avoid fast foods and anything fried as they are high in fat and salt and will cause quick weight gain. 
•	Limit your use of butter and oil.
•	 Choose vegetables, or a glass of nonfat milk for late night snacks.

Endomorphs have often been heard saying, “I gain weight just smelling a donut”.

Type 2: Mesomorphs
•	Muscular and naturally athletic… but can gain fat weight by not being active. 
•	Long torso
•	A large chest (pec muscles). 

Training:
•	Training goal is to keep their athletic look without bulking up unless that is necessary for a competition or job. 
•	Weights need only be done 1-2 days per week. 
•	Training should vary
o	 Heavy weights for only 3 -4 weeks
o	 Light weights for 1-2 weeks. 
•	Cardio 3 days per week for only 25 - 30 minutes. It may be low or high impact activities such as running, stair climbers, wind sprints, racket sports, hiking or biking. 

Diet:
•	Need more protein to maintain their higher levels of muscle mass… eat a little protein at every meal! 
•	 Higher level of healthy fats such as peanut butter.
•	 Overall, choose lean meats
•	Whole grains
•	 Fresh vegetables and fruits
•	 Non-fat or low-fat dairy. 
•	Use olive oil when cooking and avoid fast foods.

Type 3: Ectomorphs
•	Long arms and legs 
•	A short upper torso which is also usually narrow
•	Hands and feet also tend to be long and narrow. 
•	 Find it difficult to gain weight, store little body fat
•	Have thin musculature. 

Training:
•	Training goal is usually to add weight in the form of muscle particularly in the upper body since the shoulders tend to round forward. 
•	Should only exercise a few times per week. 
•	Weights should be primary exercise done 1-3 times per week lifting heavy and with lots of rest between sets. 
•	Cardio should be kept to a minimum as that burns up muscle tissue. If you must do cardio, then just do 15-20 minute sessions of moderate walking, biking, or swimming. Another excellent exercise is yoga since 
•	Ectomorphs tend to speed around and yoga is calming.

Diet:
•	Famous for not eating often enough and not eating the proper foods. 
•	Recommended to eat 5-7 small meals throughout the day. 
•	Protein is recommended at 35% of total calories
•	 Carbohydrates around 45% 
•	Protein shakes in the evening are one way to help maintain your precious muscle tissue. 
•	Metabolism is high … Limit fruit and other simple sugars 
•	Whole dairy products like cheese
•	Some heavier meats… because your body type needs the calories.

Information on body types from Bodybuilding 201 by Robert Wolff, Ph.D.

Hydration

1. Basics of hydration:
•	Don’t just judge by thirst
•	Don’t wait until it’s too late!
•	Drink more when in high temperatures

2. Signs of Dehydration….
•	Dry mouth 
•	Dizziness & lightheaded
•	Fast heart beat and Fast breathing
•	Dark colored urine

3. Make Adequate Hydration Part of Training…
•	2- 3 hours before game: 
o	13- 20 ounces (oz)
•	During Game: 
o	6-12 oz/ 15- 20 minutes
•	After Game: 16-24oz/ pound lost
•	Consume water mostly for hydration. But, if you are sweating a lot then you may need to replace some electrolytes and a sports drink (Gatorade, Vitamin water) would be best for that. 

4. Beverages to Avoid Before Training and Events…
•	Caffeinated Beverages
•	Energy drinks
•	Alcoholic Beverages
•	Heavy beverages… like shakes and smoothies

WATER IS A VERY IMPORTANT NUTRIENT IN OUR DIETS; MOST PEOPLE FORGET HOW MUCH WE NEED IT!

TRY TO DRINK AT LEAST 8 CUPS A DAY (64 OUNCES)

Recipe (demo/ sample): 
Trail Mix

Demonstrates:
1.	Example of nutrient snack that can maintain blood energy and protein during exercise.

Developed by: Lindsey Sherwin and Lacey Pettigrew