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Influence of exercise on nutritional requirements
D R Pendergast1, K Meksawan, A Limprasertkul
1Department of Physiology and Biophysics, 124 Sherman Hall, Center for Research and Education in Special Environments, University at Buffalo, 3435 Main Street, Buffalo, NY 14214, USA. dpenderg@buffalo.edu
European Journal of Applied Physiology
|November 17, 2010
Summary
Optimizing exercise nutrition involves matching macronutrient intake to energy expenditure and exercise intensity. Carbohydrate and fat balance shifts based on duration, while protein and micronutrients require specific considerations for enhanced performance and tolerance.
Area of Science:
- Exercise Physiology
- Sports Nutrition
- Metabolic Science
Background:
- Optimal nutrition strategies for exercise remain debated, influenced by numerous physiological variables.
- Individual metabolic differences exist between sedentary and trained individuals, impacting energy needs.
- Understanding energy expenditure and nutrient utilization is key for effective exercise fueling.
Purpose of the Study:
- To propose a nutrition approach based on total energy expenditure and specific nutrient needs during exercise.
- To delineate the roles of carbohydrates, fats, and proteins in relation to exercise intensity and duration.
- To provide evidence-based recommendations for macro- and micronutrient intake to optimize exercise performance and tolerance.
Main Methods:
- Quantifying the energy cost of exercise based on intensity and duration using established physiological principles.
- Analyzing the balance of fat oxidation and carbohydrate utilization across different exercise intensities.
- Reviewing current literature on protein, micronutrient, and supplement requirements for various exercise types.
Main Results:
- Submaximal exercise relies heavily on fat oxidation, shifting towards carbohydrate utilization as intensity increases.
- Super-maximal exercise predominantly utilizes anaerobic glycolysis.
- Recommended macronutrient balance for submaximal exercise favors fat for longer durations and carbohydrates for shorter durations, maintaining minimums of 40% CHO and 30% fat.
Conclusions:
- Tailoring macronutrient intake to energy expenditure and exercise demands is crucial for preventing under- or overfeeding.
- Specific recommendations for protein (e.g., >15% for resistance training) and potential supplements like creatine and bicarbonate may enhance performance.
- Ensuring adequate substrate availability prevents exercise intolerance, while strategic increases in certain nutrients may improve exercise capacity.
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