nfpt nutrition guide, Essays (high school) of Physical education

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FITNESS

Volume 1

Advanced Concepts

SPECIALIST

NUTRITION

&ŝƚŶĞƐƐEƵƚƌŝƟŽŶ^ƉĞĐŝĂůŝƐƚ

A nutrition resource for general fitness and athletic training

7PMVNF
 © 201

All rights reserved, National Federation of Professional Trainers

Written by: Mark P. Kelly, PhD Scott Skinner, RD Ron J. Clark, President & CEO Charles DeFrancesco, CPT +PTFQI
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Problem: “I run all the time, and I’m on a strict diet, why can’t I lose this spare tire?”...................... 98

Problem: What can I do to convert a starvation dieter?...................... 98

Problem: Is there any way I can speed up my metabolism?............... 99 Problem: What kind of food should I eat to keep from getting fat?............ 99

MASTER FOOD LIST............... 100

NFPT CHARTS & TABLES.............

General Exercise Recommendations Suggested Movements and Total Sets Rep Range Chart Total Activity Expenditure General Dietary Advice Supplement Table

GLOSSARY........................ 106

NFPT takes a unique physiological look at nutrition as it applies to fitness and athlet- ics, when training the apparently healthy individual. This manual offers insight regarding energy provision from the time foods enter into the digestive process to when they are delivered to body cells, and most importantly how it all relates to fit- ness and athletics. Our goal with this con- tent is to comprehensively address com- plicated body functions relating to physi- ological processes and “nutrient metabo- lism” , as it is affected by all forms of exer- cise, and its impact on issues ranging from general health to advanced sports perfor- mance. NOTE – this manual is associated to the NFPT Fitness Nutrition Specialist course, which is a continuing education course for your personal trainer skill set develop- ment. You will be able to provide insight relating to the interrelationships between physiology and nutrition relative to fit- ness, exercise, and athletic performance among apparently healthy individuals. A Registered Dietitian (RD) is the appropri- ate health care professional to be con- sulted for the planning and managing of a specialized diet to other than healthy indi- viduals. Moreover, a RD provides nutri- tional care relating to the effects of dis- ease on nutrient metabolism using diet therapy, nutritional assessments, and clini- cal nutrition counseling. This course does not extend your scope of practice to that of a RD. Always perform proper screening and seek the involvement of the appropri- ate health care professional when appli- cable.

Introduction

Approach to Dietary Recommendations Teaching healthy dietary practices can be viewed from two completely separate perspectives. One perspective is to educate from the outside, or to provide for a distinction between nutritious wholesome foods and junk foods; identifying carbo- hydrate, protein, and fat sources, and offering consumer advice regarding food labeling. The other perspective is from the inside, or a physiological perspective, that includes an education on what the body does with different foods once ingested, as well as the foods’ positive & negative effects on physical health and well being. Understanding both perspectives is important. However, since educa- tion from the “outside” perspective is so widely practiced and made so readily avail- able, we will focus less on the “outside” than on the “inside”. We’ll begin our stud- ies by discussing the body’s internal nutrient provision & utilization systems. The following will reflect a variety of little known facts and functions that occur inside the body relative to educating clients in the area of enhancing positive lifelong dietary habits, as well as ways to prevent the negative effects of poor eating habits.

After establishing what bodily functions occur, then we look at the following:

ͻ the purposes that these nutrients serve once present in the bloodstream

ͻ the positive and negative effects of high and low levels of each

ͻ enhancing the positives while minimizing the negatives, through dietary control

3,500 – The Simple Math

Why should the number ‘3,500 ‘ always stand out in your mind? Because this number has everything to do with the prescription of an overall fitness program as it centers around the total caloric intake. It has long been accepted that 3,500 calo- ries equates to a pound of body weight, in the metabolically average, healthy indi- vidual, with select few exceptions. Though we will use the number 3,500 to simplify the means, as it is a generally accepted standard, we do recognize that there are variances in the number, recognized by professionals within the health and fitness community, which do not hold to a solid 3,500 figure. For our purposes, however, we will conduct our equations with this figure in mind as it is a traditionally set and standard figure (for most cases). Despite the perhaps miniscule differences in tradi- tional figures, one thing is for sure - even fitness can be viewed as a mathematical equation.

In a perfect world, you would first prefer to have the diagnostic capability to deter- mine RMR (Resting Metabolic Rate). The term RMR is somewhat similar to the term BMR (Basal Metabolic Rate), both provide estimates for how many calories you would burn if you did nothing but rest for a 24 hour period - so, this would be the minimum number of calories that your body needs to perform its basic daily func- tions, while at rest. A BMR test is more specifically calculated, after 8 hours of sleep and 12 hours of fasting; whereas the RMR test does not require specific conditions for sleep and fasting. The terms RMR and BMR are often used interchangeably; for our purpose we will use the RMR estimate. Though your clients’ RMRs will vary, you can make a general assumption that those who have difficulty losing weight will have a low RMR, and those finding it difficult to gain weight will have a high RMR. It is also generally understood that, as your age increases, your RMR decreases - which is why, as we grow older, it is increasingly necessary to eat less, and/or

much fat increase during weight gain dieting. Never, under any circumstances, pre- scribe a diet that is less than is required for RMR needs.

Calculating RMR

There are several ways to determine a person’s RMR. NFPT independent research provides for a simplified formula that is a derived average of several traditional equations for finding RMR, it is 11 x LBW (Lean Body Weight). LBW, also known as LBM for lean body mass, has to be determined before this simple estimation equa- tion can be used. LBW can be found using an approved body fat testing procedure and device, such as skin fold testing. Follow the instructions provided with the approved device, which will calculate the body fat %, and use the formula:

LBW = Body Weight, in lbs - (Body Weight, in lbs x Body Fat %) RMR = 11 x LBW

Another way to find LBW is to use the Hume formula, an industry standard equa- tion for estimating LBW in adults. Many online calculators are available for this and other formulas which will provide quick and accurate results (however, it is benefi- cial to understand the method/formula that is used to find the resulting figure; not for memorization purposes, but for a personal understanding and benefit of knowl- edge). The Hume formula states:

For Men: LBW = (0.32810 x weight, in kg) + (0.33929 x height, in cm) - 29. For Women: LBW = (0.29569 x weight, in kg) + (0.41813 x height, in cm) - 43.

NOTE: 1 pound (lb) = .453592 kilograms (kg)

1 inch (in) = 2.54 centimeters (cm)

Once you find LBW, you can then solve for a general estimate of RMR by using NFPT’s simplified 11 x LBW equation. But, it is important to know that there are many ways and a number of different formulas for calculating RMR. Some approaches to calculating RMR are more exact than others, or more relevant, because some of the equations factor in the current physical condition of the indi- vidual and their activity level. However, keep in mind that standard industry equa- tions often offer only general estimates; though accurate in their scope and effec- tive as a general place to work from, they are based on averages and can only ‘pre- dict’ accurate figures based on those averages. Equations that offer the closest measurements for RMR will factor in the components: gender, age, height, weight, muscle mass and activity level. Understand that there are many contributing factors to your RMR, things like environment (i.e. altitude and weather), crash diets and supplementation, genetics and physiological changes (i.e. pregnancy) - these can all have an effect on RMR. According to the American Dietetic Associations (ADA), the Mifflin St-Jeor equation for determining RMR is the most accurate. It states:

For Men: RMR = (10 x weight, in kg) + (6.25 x height, in cm) - (5 x age, years) + 5 For Women: RMR = (10 x weight, in kg) + (6.25 x height, in cm) - (5 x age, years) - 161

If you want to get even more accurate, after finding this RMR estimate, factor in an

6

activity level component to the resulting RMR. Choose an applicable factor for your client from the Activity Description/Factor Chart to follow.

ACTIVITY DESCRIPTION ACTIVITY FACTOR Sedentary: little or no exercise 1. Lightly Active: light exercise/sports 1-3 days/week 1. Moderately Active: moderate exercise/sports 3-5 days/week 1. Very Active: hard exercise/sports 6-7 days/week 1. Extremely Active: hard daily exercise/sports w/physical job demands 1.

After you have determined the activity level factor, multiply this number by the RMR estimate, this gives you an even closer RMR that includes the activity level component.

Let’s work out the math in an example using a 40 year old male client who weighs 175 lbs and is 6’ tall. He exercises a couple of days per week and has a desk job. Find his RMR.

First, convert the weight and height measurements into kilograms (kg) and centime- ters (cm). So, 175 x .453592 = 79.3786 kg ; and since 6’ is a total of 72 inches we can find that in centimeters with 72 x 2.54 = 182.88 cm. Now, we plug these numbers into the formula (for your male client):

For Men: RMR = (10 x 79.3786) + (6.25 x 182.88) - (5 x 40) + 5 =

793.786 + 1,143 - 200 +5 = 1,741.786 = RMR

For an even closer RMR estimate, factor in his activity level, which you should determine to be “light activity”, given his approximate 2 day a week exercise and regular desk job, as a factor of 1.375. Therefore, 1,741.786 x 1.375 = 2,394.

Rounded to nearest whole number, this client’s RMR is 2,395 calories on a daily basis. He would need to take in at least this many calories to maintain his weight.

EŽǁ͕ůĞƚ͛ƐƵƐĞƚŚĞƐŝŵƉůŝĮĞĚE&WdĞƋƵĂƟŽŶŽĨϭϭdž>tƚŽĮŶĚƚŚ ĞZDZĞƐƟŵĂƚĞŽŶ ƚŚŝƐƐĂŵĞĐůŝĞŶƚͲƚŽƐĞĞŚŽǁĐůŽƐĞůLJƚŚĞLJĐŽŵƉĂƌĞ͘&ŝƌƐƚ͕ĮŶĚ >t͕ƵƐŝŶŐƚŚŝƐĞƋƵĂƟŽŶ͗ For Men: LBM = (0.32810 x weight, in kg) + (0.33929 x height, in cm) - 29.

Plug in his height (cm) and weight (kg) (0.32810 x 79.3786) + (0.+33929 x 182.88) - 29.5336 = 26.0441187 + 62.0493552 - 29.5336 = 58.56 = LBW (so, your male client has a lean body weight of 58.56 kg)

Convert to pounds (lbs) by dividing the number of kg’s, 58.56, by the number of kg’s in one (1) lb: 58.56 ÷ .453592 = 129 lbs

Therefore, this male client’s lean body mass is 129 pounds. hƐŝŶŐƚŚĞϭϭdž>t͕E&WdƐŝŵƉůŝĮĞĚĞƋƵĂƟŽŶ͕ƚĂŬĞϭϭdžϭϮϵƚŽĮŶ ĚĂŶĞƐƟŵĂƚĞĚZDZ͘ RMR = 11 x 129 = 1,419 calories

7

CHAPTER 1

General

Nutrition

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ĐŚĂŶŐĞĐƵƌƌĞŶƚďĂĚĞĂƟŶŐŚĂďŝƚƐŝŶƚŽŐŽŽĚŽŶĞƐ͘^ƵŐŐĞƐƚƚŽLJŽƵƌ ĐůŝĞŶƚ

ƚŚĂƚƚŚĞLJǁŽƌŬŽŶƚŚĞŝƌĚŝĞƚŽŶĞŵĞĂůĂƚĂƟŵĞ͘tŽƌŬŽŶƚŚĞĮƌƐ ƚŵĞĂů

for a period of a week, two weeks, or as long as it takes to make this

EsZĂƐƐŽĐŝĂƚĞƚŚĞǁŽƌĚĚŝĞƚǁŝƚŚƐƚĂƌǀĂƟŽŶ͊dŚŝƐŝƐŽŶĞŽĨƚŚ ĞǁŽƌƐƚ

things a person can do to themselves, both physically and mentally.

WŚLJƐŝĐĂůůLJ͕ǁŚĞŶƚŚĞďŽĚLJƐĞŶƐĞƐƐƚĂƌǀĂƟŽŶŝƚǁŝůůŐŽŝŶƚŽĂƐƵ ƌǀŝǀĂů

mode. It will conserve body fat, and will instead opt to use amino

energy.

DĞŶƚĂůůLJ͕ƐƚĂƌǀĂƟŽŶƚĂŬĞƐŝƚƐƚŽůůŽŶƚŚĞǁŝůů͘dŚĞƌĞŝƐĂŵƵĐŚ ŵŽƌĞ

likely chance that a ‘break down’ of will occurs when starving oneself,

which generally manifests into a feast on junk food that is later per-

ceived as a personal failure.

^ƚĂƌǀĂƟŽŶĂƐĂŵĞĂŶƐŽĨĨĂƚůŽƐƐƐŚŽƵůĚďĞƉƌĂĐƟĐĞĚŽŶůLJďLJĂƋƵĂůŝĮĞĚ

physician for the treatment of severe cases of obesity.

As the client learns more about their diet, they may be surprised at

their required number of calories. Not everyone has the same caloric

ŶĞĞĚƐ͘^ƟĐŬƚŽĂĐŽŶƐŝƐƚĞŶƚŶƵŵďĞƌŽĨĐĂůŽƌŝĞƐ͕ŵŽŶŝƚŽƌďŽĚLJĨĂ ƚ

ĞdžĂĐƚůLJǁŚĂƚƚŚĞƉĂƌƟĐŝƉĂŶƚ͛ƐĐĂůŽƌŝĐŶĞĞĚƐĂƌĞ͘dŚŝƐǁŝůůƚŚĞŶ ĂůůŽǁ

you to make adjustments to their diet for weight loss or weight gain.

And always remember, one gram of fat is more than double the num-

ber of calories found in one gram of protein or carbohydrates.