Nutrition Overview
Base of knowledge
 Carbohydrates, Proteins, Fats – energy yielding nutrients
 Vitamins, Minerals, Water - do not yield energy; utilized by the body for various processes
 Energy = calories (units by which energy is measured)
 Kcals (1000 calories) are used as most foods contain thousands of calories making calculations difficult
 Each nutrient contains various levels of kcals per gram
 Carbohydrates = 4 kcal/gram
 Protein = 4 kcal/gram
 Fats = 9 kcal/gram
 Alcohol = 7 kcal/ gram
Composition of carbohydrates
What is a carbohydrate?
 Compounds composed of carbon, oxygen, and hydrogen ( )
 Formulated in the ratio of 1 carbon : 1 water molecule
 Carbo:hydrate
 All plant-based foods provide carbohydrates
Role of carbohydrates

 Adequate carbohydrate intake preserves tissue proteins.
 Metabolic primer
 Fuel for the central nervous system (CNS) and red blood cells
Types of carbohydrates
 Monosaccharides
 One sugar molecule

 Two sugar molecules bonded together
 Oligosaccharides
 Combination of 3-9 monosaccharides
 Polysaccharides
 Combination of 10 to thousands of sugar molecules in chains
 Usually glucose
Simple vs. Complex carbohydrates
 Simple carbohydrates = mono- & disaccharides
 Complex carbohydrates =
Monosaccharides
 All have C
6
H
12
O
6
composition
 Glucose
 – fruit sugar
 Galactose – milk sugar (from lactose)
Usable form: GLUCOSE
 Your brain’s main source of energy is glucose
 is the main form of stored glucose in the muscles
 We cannot eat glucose and glycogen directly; we eat carbohydrates and convert these into glucose and glycogen
Disaccharides
 Combining two monosaccharide molecules forms a disaccharide.
 Each disaccharide includes as a principle component.
 Sucrose = Glucose + Fructose
 Lactose = Glucose + Galactose
 Maltose = Glucose + Glucose
Polysaccharides
 Polysaccharides are classified into plant and
 animal categories.
and are two common forms of plant polysaccharides.
Starch
 Stored form of carbohydrate in plants
 Plant starch accounts for approximately 50% of the total carbohydrate intake of Americans.
Fiber
 Fibers are the of plants and thus are found in all plant-derived foods – vegetables, fruit, grains, and legumes
 They are not broken down by digestive enzymes in the body, therefore, add little or no energy to the body
 Retains considerable and thus gives
“bulk” to the food residues in the intestines
 Binds or dilutes harmful chemicals
 Shortens transit time for food residues (and possibly carcinogenic materials) to pass through the digestive tract
 Soluble vs. Insoluble
 Soluble fibers in water to form a gel and are easily digested by the bacteria in the colon
 Commonly found in legumes and fruit
 Protect from heart disease and diabetes by lowering blood cholesterol and
 glucose levels
Insoluble fibers in water or form gels and are less readily available for digestion by the colon
 Found mostly in vegetables and grains

 Promote bowel movements and alleviate constipation
 Important for “clearing” the colon of toxins and waste products
Carbohydrate Metabolism
Carbohydrates in the body
 Store glucose as
 Use glucose for energy
 Make glucose from protein
 Make ketone bodies from fat fragments
 Use glucose to make fat
Glycogen dynamics
 Hormones regulate blood sugar levels
 : lowers blood sugar
 : raises blood sugar
 Blood sugar = blood glucose
Blood glucose
 Must be maintained within the proper limits; can’t be too high or too low
 Regulating hormones:
 Insulin – stores glucose
 Glucagon – releases glucose
 Epinephrine – releases glucose in the
“fight or flight” process
High blood glucose
 May occur from consuming many foods with a high glycemic load
 = how much a food will cause blood glucose to rise for its portion
 May occur due to insulin resistance, insulin deficiency, or both, and result in type 2 diabetes
Hypoglycemia

 Can result in weakness, hunger, and dizziness
 Impairs exercise performance
 Prolonged and profound hypoglycemia can result in the loss of consciousness and in brain damage.
Balancing blood glucose
 A balance in blood glucose is achieved with
of carbohydrate intake
 Eating regularly timed meals
 Breaking the fast of sleeping (breakfast!)
 Consuming carbohydrates (fuel) for athletic performance pre- and post- workout
Recommended Daily Allowance (RDA)
RDA for carbohydrates
 45% - 65% total daily energy intake
 No amount in
 Based on RMR/BMR calculations (more to come)
 Regular physical activity: 60% of total intake
 During intense training: 70% of total intake
 Typical American diet: 40-50% of total intake
What about athletes?
 Athletes don’t generate the same insulin response as non-athletes
 To rapidly refuel muscles:
 carbs will fill the tanks
 carbs will “jump start” activity
 Fat and protein to meet recovery needs
 (More on this subject to come…)
RDA for fiber
 Fiber consumption is recommended to aid in digestion and “clear” the tract of unwanted bacteria
 Men:
 19-50 yr: 38 g/day
 51+: 30 g/day
 Women:
 19-50 yr: 25 g/day
 51+: 21 g/day
Critical thinking…
1.
Calculate the energy yield from 40 grams of carbohydrate.
2.
Calculate the grams of carbohydrates in a food that contains 240 kcals of carbohydrates.
3.
If an athlete wanted to consume 60% of his 2700
Calorie diet as carbohydrates, how many grams of carbohydrates will he need?

Composition of protein
What is a protein?
 Protein contains the same atoms as carbohydrates – carbon, hydrogen, & oxygen – but also have
 Amino = containing nitrogen
 Consumed proteins are broken down to their basic components –
Amino acids
 Building blocks of protein - ~20 common AA
 9 AA – must be supplied from the diet
 11 Non-essential AA – the body can synthesize for itself
Types of protein
 Protein is categorized as either or
 Complete protein: contains the essential AA in the quantity & ratio to maintain nitrogen balance and allow for tissue growth & repair
 Incomplete protein: lacks one or more essential
AA
 Complete protein:
 Lean meats & poultry, soybeans
 Incomplete protein:
 Grains, vegetables, legumes, rice
 Complementary proteins: two or more proteins that when consumed together create a complete protein based on the AA in both incomplete proteins
 Beans & rice
 Peanut butter & wheat bread
 Whole-grain cereal & milk
 Hummus & pita bread
Role of protein in the body
What does protein do?
 Essentially… !
Building materials for growth
 The body uses protein to and repair damaged cells
 Ex: Muscle growth & repair after a workout
 Building = anabolism
 Breakdown = catabolism
Enzymes
 Enzymes are within the body
 They break down, build up, speed up, slow down, and can transform one substance into another
Hormones
 Hormones regulate a variety of processes and actions in the body
 Insulin for glucose maintenance
 Adrenaline for “fight or flight” response
 Human growth hormone for overall growth
 Testosterone & estrogen
Regulators of fluid balance
 Proteins are trapped within the cells and
 Plasma proteins that leak out of the capillaries will cause edema in the interstitial (surrounding) tissue
 Due to protein loss, inadequate levels, or inadequate intake
Acid-base regulators
 The blood’s acid-base balance is tightly controlled by proteins
Transporters
 Proteins carry nutrients and other molecules throughout the body
Antibodies
 Large protein molecules defend the body against disease
Source of energy and glucose
 Proteins can be broken down and stripped of the nitrogen to create glucose for energy
 Better used for growth & repair
Protein metabolism
How is protein used for energy?
 If no CHO is present in the blood, the body is forced to break down protein for glucose
 Protein is spared if glucose or fatty acids
 are present
Accomplished through
Deaminating amino acids
 Amino acids are stripped of their
through the process of deamination
 Produces ammonia within the body
 Must be filtered out by the kidneys
What if there is enough CHO?
 If CHO intake is adequate, any excess amino acids will be deaminated, nitrogen is excreted, and the remainder is
Recommended daily allowance (RDA)
How much protein is enough?
 RDA – (0.4 g/lb) of body weight for an average adult
 Up to 1.5 g/kg body weight for children
 Protein should be 10-35% of the overall diet
What about athletes?
 Athletes require more protein intake due to the constant growth & repair of muscle tissue
 Protein intake depends on the

 Protein catabolism accelerates during exercise as carbohydrate reserves deplete.
 Athletes who train vigorously must maintain optimal levels of muscle and liver glycogen to minimize lean tissue loss and deterioration in performance.
Critical thinking…
1.
What would the RDA (in grams) of protein be for a teenage athlete who weighs 155 lbs?
 Answer in both g/kg & g/lb BW
2.
A 217 lb bodybuilder wants to consume 30% of his total kcals in protein. His limit is 4100 kcals/day.
 How many grams of protein should he consume?
 Does this fall within the RDA for this type of athlete?
Role of lipids in the body
Lipids serve to…
 Provide energy
 Protect vital organs
 Provide insulation from the cold
 Transport fat-soluble vitamins A, D, E, and K
Composition of lipids
What is a lipid?
 Fat refers to the class of nutrients known as
 Lipids are characterized by their insolubility in water – .
 Like CHO, are made up of carbon, hydrogen, and oxygen but contain more carbon and hydrogens than oxygen (more energy)
 This includes triglycerides (fats and oils) and sterols
Triglycerides
 Molecules composed of glycerol &
 Of the lipids in foods, 95% are triglycerides
 99% of lipids stored in the body
 Foods that contain “fats” and oils are composed of triglycerides
 They can vary from butter & shortening, to canola & peanut oils
 The firmness of a fat at room temperature is determined by the degree of saturation
Degree of saturation
 Determines firmness of fats at room temp
 The more saturated a fat is, the it is at room temperature
 Firmer fats are more stable (i.e. they last longer)
 This lead to the concept of hydrogenation
Hydrogenation
 Addition of to triglycerides to make fats more stable
 Carbon atoms with single bonds have more hydrogens
 Saturated
 Carbon atoms with double bonds (carboncarbon) have less room for hydrogen atoms
 Unsaturated
Types of lipids
 Saturated fat = a fat with no carbon-carbon double bonds; usually at room temp
 Animal foods and palm and coconut oils
 Making them rigid
 Will stick together easier in the body
(clog arteries)
 Monounsaturated fat = a fat with one carboncarbon double bond; usually at room temp
 Certain vegetables, nuts, and vegetable oils
 Makes the fatty acid less rigid
 Does not stick as easy, can pass through the body without clogging
 Polyunsaturated fat = a fat with two or more carbon-carbon double bonds; usually at room temp
 Certain vegetables, nuts, and vegetable oils and in fatty fish
 Makes the fatty acid even less rigid
 Does not stick together, can pass through the body without clogging
 Can clear saturated fats by making them harder to clump
 There are two key polyunsaturated fats not made by the body
 Omega-3 fatty acids (linolenic acid) –
 Found primarily in fish, virgin olive oils

 Omega-6 fatty acids (linoleic acid)
 Found primarily in meat, certain vegetable oils, especially corn, soybean, and cottonseed oils
 Essential for BP regulation, blood clot formation, immune responses, etc.
Sterols
 Compounds containing a four-carbon ring structure with any of a variety of side chains attached
 Most famous sterol:
 Foods from both plants and animals contain sterols but only animal sources contain cholesterol
Cholesterol
 Precursor of steroid hormones, bile, &
 Formed in the liver, stored in the gallbladder
 Released into the body via into the stomach for the breakdown of fatty acids from food
 “Good” and “bad” cholesterol are not about food choices, but how the body utilizes the different types
 Blood-cholesterol levels
Lipid transport
 Blood-cholesterol levels are affected by lipid transport
 Lipoproteins (fat & protein) transport fat
 The proteins allow fat to travel through the watery bloodstream
 4 main types of lipoproteins distinguished by size
& density
Common lipoproteins
 Low Density Lipoproteins (LDL): carries
to be used by the body’s cells for repair
 Have a tendency for sticking to arterial walls (clogs arteries)
 “Lousy” cholesterol
 High Density Lipoproteins (HDL): transports cholesterol back to the liver from the cells; composed primarily of
 Clears LDL’s from the arteries
 “Happy” Cholesterol; protective
Health implications of lipoproteins
 LDL is linked to heart disease – more LDL in the blood stream sticking to arteries
 HDL levels in the blood stream mean cholesterol is traveling back to the liver where it can be better maintained
 Saturated fats trans-fats raise
,
Lipid metabolism
Storing fat as fat
 /tissue make fat the most efficient storage of energy
 Virtually unlimited capacity for storage
 Storage is simple and uses very little energy: trigylcerides are broken down from lipoproteins and then stored
Using fat as energy
 Supplies 60% of the body’s ongoing energy needs during rest
 Fasting will cause you to rapidly metabolize fats for energy
 You will expend body tissues to make glucose for the brain and nervous system
 You need CHO and protein present to metabolize fat effectively
Recommended daily allowance (RDA)
RDA for fats

 Linoleic acid (omega 6)
of caloric intake
 Men: 19-50 yr: 17 g/day; 51+ yr: 14 g/day
 Women: 19-50 yr: 12 g/day; 51+ yr: 11 g/day
 Linolenic acid (omega 3)
 Men: 1.6 g/day
 Women: 1.1 g/day
RDA for cholesterol
 All adults are recommended to consume less than of cholesterol
What about athletes?
 Athletes can consume higher amounts of fat as their caloric expenditure is higher.
 More fat will be used as energy to repair
 muscles and replenish glycogen in the muscles & liver
of total caloric intake is recommended for athletes
 At least 15% (20% for women) to ensure nutrients for proper body processes
 Heavy endurance athletes can consume up to
50% without negative effects
Critical thinking
1.
Calculate the total kcals in 12 grams of fat.
2.
Determine the calorie breakdown in terms of
CHO, Pro, & fat in the following nutrition label:

3.
An athlete follows the RDA for CHO, Pro, & fat in the ratio of 55% CHO, 20% Pro, 25% fat and wants to consume a total for 3200 kcals/day.
 How many kcals of CHO, Pro, fat are consumed?
 How many grams of CHO, Pro, fat?
Body Composition
Reasons why we assess
 Provides a to base current and future decisions about weight loss and
 weight gain
Provides about how to best achieve an “ideal” balance between the body’s fat and nonfat compartments
 Relates to , thus playing an important role in establishing short and long-term health and fitness goals for all individuals
 Monitors changes in the body’s fat and fat-free components during exercise regimens and rehabilitation programs
 Delivers an important message about the potential need to alter lifestyle
 Allows the allied health practitioner to interact with the individuals they deal with to provide quality information intimately related to nutrition, weight control, exercise, training, and rehabilitation
What is body composition?
 The of fat, bone and muscle in human bodies
 Describes leanness of the human body
 No two bodies are the same
Body Composition Terms
 Overweight: refers to an overfat condition, despite an body fat measures
 Body weight that exceeds average for stature or age
 Obesity: individuals at the extreme of the overfat continuum
 Accompanied by: glucose intolerance, insulin resistance, increased risk of heart conditions, increased visceral adipose tissue, hypertension, etc.
 Overfatness: body fat exceeds an age- or genderappropriate average.
 Sports Nutrition
 The reference man is his skeleton weighs more, and he has a larger
, muscle mass and content than the reference woman.
 Reference man:
 Fat 15% of total body mass
 Reference woman:
 Fat 27% of total body mass
Body fat difference
 Essential Fat
 Fat stored in the marrow of bones, heart, lungs, liver, spleen, kidneys, intestines, muscles, and lipid-rich tissues of the central nervous system.
 Necessary for normal physiological processes
 Storage Fat
 Consists of fat accumulation in adipose tissue.
 Reference man: approximately
12% storage fat
 Reference woman: approximately 15% storage fat
 Lean body mass (LBM)
 Contains a small percentage of essential fat stores equivalent to approximately
3% of body mass.
 Fat-free body mass (FFM)
 The body devoid of all extractable fat
 The two differ only in essential fat stores
Body composition assessment
Height-for-weight tables
 Unreliable and grossly misaligned
Body Mass Index
 Body mass related to height
 Evaluates “normalcy” of body size
 Identifies potential risk for cardiovascular complications, type 2 diabetes, and kidney disease
 Low risk = 20-25 BMI
 High risk = 40+ BMI
 Desirable BMI range:
 Women: 21.3–22.1
 Men: 21.9–22.4
 BMI fails to consider fat patterning
 A high BMI could be due to
 Increased body fat, Increased lean muscle mass (from exercise), Genetic increases in tissue

Direct assessments
 Dissolution of body tissue
 Physical dissection
 Neither are probable due to legal problems obtaining cadavers for research
Micronutrients
 Micronutrients include and
 They do not provide energy
 They are needed in small quantities
 Deficiencies and excesses of the micronutrients can affect health
Vitamins
 , essential nutrients required in small amounts by the body for health
 13 different vitamins (water-soluble; fat soluble)
 Used to facilitate the release of energy from
CHO, fats, protein as well as many other roles
 Very vulnerable to heat, light, and chemical agents
 Water-soluble: Eight B vitamins and vitamin C
 Thiamine (B
1
), riboflavin (B
2
), pyridoxine
(B
6
), niacin (nicotinic acid), pantothenic acid, biotin, folic acid, and cobalamin
(B
12
)
 Needed in frequent doses (every several days) because they cannot be stored
 Generally excess is removed by the kidneys but continuous excess can cause toxic levels
 Fat-soluble: Vitamins A, D, E, and K
 Needed in periodic doses (weekly, monthly)
 Stored in cells associated with fat; can reach excess more easily
Role of vitamins
 Vitamins play a role as within the body
 Binds to free-radicals to decrease cellular damage
 Vitamins A, C, E, and beta-carotene serve important protective functions as antioxidants.
 Appropriate levels of these vitamins can reduce the potential for free radical damage (oxidative stress) and may protect against heart disease and cancer.
 Vitamins play a role as within the body
 Natural detoxifiers, Eye health, Heart disease & cancer, Neutralizers of harmful compounds
Minerals
 ; essential nutrients required in small amounts in the body for health
 Major vs. trace minerals – simply means that a larger amount is needed by the body for major than trace
 Vary in the way they are used by the body but can become toxic if taken in excess
 Common major minerals: 7 - > 100mg/day
 Calcium, Phosphorus, Potassium, Sulfur,

Sodium, Chloride, Magnesium
Also known as
 Common trace minerals: 14 - < 100mg/day
 Iron, Zinc, Copper, Manganese, Iodine,
Selenium
Role of minerals
 Provide in the formation of bones and teeth
 Help to maintain normal heart rhythm, muscle contractility, neural conductivity, and acid-base
 balance
Regulate by becoming constituents of enzymes and hormones that modulate cellular activity
!
Water
 Constitutes about muscle contains about 65-75% water by weight
 Average daily water intake:
 Liquid
 Food ~1.0 L
 Metabolic water ~0.3 L
 Average daily water loss:
 Urine
 Perspiration ~0.5-0.7 L
 Water vapor via expiration ~0.25-0.3 L
 Feces ~0.10 L
Roles of water
 Provides structure and form to the body
 Regulates
 Provides a medium for substances to interact chemically
 Transports oxygen and nutrients
;
Three stages of hydration:
 Hyperhydration

 Hypohydration
 The process of down-grading =
 The process of up-grading =
Hyperhydration
 Steady-state condition of content
 “Being super hydrated”
water

Euhydration
 daily water level variations
 “Neither too much, or too little”
Hypohydration
 Steady-state condition of content
 “Always being thirsty”
water
Dehydration
 Imbalance in when fluid intake does not replenish water loss from either hyperhydrated or euhydrated states.
 Many factors influence dehydration:
 Temperature
 Heat vs. cold
 Humidity
 Dry vs. humid
 Exercise

 Sweat rate
 Salty sweat vs. watery sweat
 Just about any degree of dehydration impairs the capacity of circulatory and temperatureregulating mechanisms to adjust to exercise
 demands
Dehydration of as little as impairs physical work capacity and physiologic function and predisposes to heat injury when exercising in a hot environment
Rehydration
 Properly scheduling fluid replacement maintains plasma volume, so circulation and sweating progress optimally
 A well-hydrated individual always functions at a higher and
 level than a dehydrated-person.
Achieving before exercising in a hot environment protects against heat stress because it:
 Delays dehydration
 Increases sweating during exercise
 Diminishes the rise in core temperature
Adequacy of rehydration
 changes indicate the extent of water loss from exercise and adequacy of rehydration during and after exercise
 Urine and hydration:
 Dark yellow urine with a strong odor =
hydration
 Large volume, light color, without a strong odor = hydration
 Drink at least of the existing fluid loss (body weight loss) as soon as possible after exercising.
 Extra accounts for losses in urine
What about electrolytes?
 A moderate amount of added to a rehydration beverage provides more complete rehydration.
 Maintaining a relatively high concentration of sodium helps:
 Sustain the thirst drive
 Promote retention of ingested fluids
 More rapidly restore lost plasma volume during rehydration
Electrolyte loss and replacement
 Average amount lost in ~2 pounds of sweat with food comparison
 Sodium = 800 mg
1 qt. Gatorade = 440mg
 Potassium = 200 mg
1 med banana = 450 mg
 Calcium = 20 mg
8 oz yogurt = 300 mg
 Magnesium = 10 mg
2 TB peanut butter= 50mg
Low levels of electrolytes
 Not having adequate levels of electrolytes leads to:
 Impaired performance, Mental fatigue,
Muscle cramps, Hyponatremia
Hyponatremia
 Low blood level of (< 135 mEq/L)
 Can occur due to excessive water intake
 Low plasma sodium concentration creates an osmotic imbalance across the blood–brain barrier that causes rapid water influx
 The resulting swelling of brain tissue produces a cascade of symptoms that range from mild - headache, nausea and confusion to severe – seizures, pulmonary edema, coma, and death.
Preventing hyponatremia
 2-3 hours before exercise drink of fluid.
 Drink cup of fluid about 30 minutes
 before exercise.
Drink no more than of plain water spread over 15-minute intervals during or after exercise.
 Add a small amount of sodium to the ingested fluid
 Do not restrict dietary salt.

Concepts in nutrient timing
Nutrient timing

The application of knowing and before, during and after exercise
Metabolic sensitivity

The inherent property of muscles to
depending on the needs and nutrients available
 Muscles will adapt to the stresses and nutrients placed upon them
Nutrient activation

The combined action of different nutrients to produce a synergistic effect

Combining protein, carbohydrates, & fats to build a greater energy effect within the body
Nutrient optimization
 The shifting of muscle from a state to an state by making available key nutrients at the appropriate time

Stopping the breakdown of muscle tissue and beginning the repair via nutrient availability
The hormone influence

The agents that drive

Anabolic (“Building up”) vs. catabolic (“Breaking down”)
 Catabolic are necessary at times to release energy

Anabolic are not helpful at times like in fat deposition

Hormones are released in response to : o Other hormones o Stimulation of nerve fibers o Changes in levels of certain nutrients in the blood
Catabolic hormones
 Glucagon – stimulates fat and liver glycogen breakdown (“ ”)

Epinephrine – stimulates fat, liver, and muscle glycogen breakdown

Norepinephrine – stimulates fats and liver glycogen breakdown
 Cortisol – stimulates fat, liver glycogen, and muscle protein breakdown (BCAAs) o Stress disrupts metabolism priority system
Anabolic hormones

Testosterone – blocks and stimulates protein synthesis

If taken synthetically – will only work in short-term

May make cortisol more enhanced after stopping intake

Growth hormone – stimulates bone and cartilage growth and protein synthesis

IGF -1 (insulin like growth factor) – stimulates growth of bone, cartilage, and muscle
 Insulin – multiple effects on muscle protein synthesis, protein degradation, and glycogen replenishment
Catabolism vs. Anabolism

During intense or prolonged exercise, cortisol is released which breaks down muscle to be used as energy

Those who had a carbs/protein supplement vs. those who just had carbs had 83% less muscle breakdown;
 Carbohydrate specifically inhibits
– this also protects the immune system

Cortisol is one of the main reasons that strength athletes reach plateau
Insulin roles

Insulin is the in the body

Stimulates glucose transport and glycogen synthesis by increasing glycogen synthase

Suppresses cortisol (hypoglycemia triggers cortisol release)

Increases net protein gain (increases AA transport in muscle, protein synthesis by increasing enzymes, and reduces protein degradation

Increases muscle blood flow to remove metabolic wastes
Insulin sensitivity

Defined as needing levels of insulin to maintain blood glucose levels

Fat cells – the more sensitive, the greater promotion of fat storage
 Muscle cells – the more sensitive, the more promotion of muscle glycogen storage & protein synthesis o Exercise sensitivity o Carbohydrates increase sensitivity o Fat intake decreases sensitivity
Nutrient timing phases
The energy phase


To release sufficient energy to drive muscle contraction
The anabolic phase


Initiates the repair of damaged muscle protein and replenishes muscle glycogen stores
The growth phase

From the to the beginning of the next workout

Increases the number of contractile proteins and the size of muscle fibers and helps the muscle fully replenish muscle glycogen depleted during the energy phase.
Physiologic/Metabolic changes during exercise

ATP levels deplete, Muscle glycogen levels partially deplete, Cortisol levels increase, Insulin levels decrease, Blood flow to the muscles increases,
Protein degradation increases, Muscle damage increases, Immune system suppressed (up to 72 hrs),
Acute inflammatory response stimulated, Fluid loss increases

Goals of the energy phase

Increase —CHO & protein—to the muscles

Spare

Limit immune system suppression
use for energy

Minimize muscle damage

Prepare nutritionally for a faster recovery
Eating for the energy phase
 Protein & CHO intake pre-exercise: o Been shown to stimulate protein synthesis post-exercise o A , increased capacity to perform more reps, sets, added resistance o Maintains blood glucose levels o Sustains immune system levels o Suppresses cortisol
Recommendations for energy phase
 Consume a CHO/protein drink 30-45 minutes preexercise to raise blood glucose & insulin levels o Should contain a

Continue to consume CHO/protein during energy phase to increase levels even higher
Physiologic/Metabolic effects after exercise

Energy stores are depleted, Muscle glycogen stores are reduced, Cortisol rises, Epi and Norepi remain elevated for 30-60 mins, Free radicals are present,
Acute inflammatory response is triggered, Some essential AA are depleted, Elevated blood flow
Goals of the anabolic phase

Shift metabolic processes from

Speed the elimination of metabolic waste (CO
2
& acids)

Replenish muscle glycogen stores

Initiate tissue repair

Reduce muscle damage

Bolster the immune system
The metabolic window


The 45-minute window

Muscle cells are
Hormones are at their highest levels to repair tissue damage
Eating for the anabolic phase

Consumption of a has shown far greater benefits than either CHO or protein alone. o Should contain at least 15g protein

Consuming CHO/Protein produces an increase in insulin, thus increasing glycogen storage o Faster recovery, better performance in next workout

Consuming AA with CHO has shown increased levels in protein synthesis o Builds bigger muscles by repairing them for longer periods
Recommendations for anabolic phase

Almost every anabolic activity is reduced after 2-4 hours.

The right combination of nutrients is key o Whey protein is fastest absorbed protein o High-glycemic carbohydrates (sugars) o 3:1 ratio of carbohydrates to protein (15g protein minimum) o Antioxidants (vitamin C & E) to help boost immune system
Goals of the growth phase

Rapid Segment (up to 4 hours post exercise) o Maintain increased insulin sensitivity – o Maintain the anabolic state – continue
 building & repairing muscle tissue
Sustained Segment (16-18 hours post) o Maintain positive nitrogen balance and o Promote protein turnover and muscle development
Eating during the growth phase

Maintain the anabolic state by consuming
CHO/protein snack/meal 1-3 hours post-exercise o Should be
(20g protein recommended)

Less CHO is needed because the metabolic pump is
“primed”
Recommendations for the growth phase

Consuming a with meals containing adequate amounts of CHO, protein, and health fats is essential

Complex CHO over Simple CHO

Some snack options for the growth phase: o Energy bar & sports drink o 2 slices whole wheat toast & 2 tbs peanut butter o 1 cup cooked oatmeal with 1/4 cup raisins o 1/2 cup of nuts, an apple, string cheese
What about hydration?

For every competition,
loss during practice or
or (.5 L) is lost and needs to be replaced before next practice or event
 Fluid replacement should occur before, during, and after exercise
.

Indirect assessments
 Hydrostatic weighing -
 Skinfold thickness
 Utilizes calipers to measure subcutaneous fat
 Common sites:
 Triceps, Subscapular, Suprailiac,
Abdominal, Upper thigh
 Girth measurements
 Bioelectrical impedance analysis (BIA)
 An is introduced to the body, and the resistance (impedance) of the current is measured between the electrodes
 Conversion of the impedance value to body density, along with height, weight, age, gender, etc.
 Plug values into an equation to calculate body fat %
 Dual-Energy X-ray absorptiometry
 Quantifies fat and non-bone body mass based on region (head, arms, legs, torso)
 Computers recreate images of the
 underlying fat & fat-free mass
 BOD POD air plethysmography
Measures the within a closed chamber using pressurevolume relationships
 Estimates body volume
 Body density = body mass

body volume
 Plugs into equation to compute body fat
%
Metabolism
 Metabolism is the sum total of all the chemical reactions that go on in living cells.
Chemical reactions in the body
 During digestion, the body breaks down the three energy yielding nutrients into four basic units that can be absorbed into the blood:
 From CHO – glucose
 From fats – glycerol and fatty acids
 From proteins – amino acids
 Anabolism – building of tissue
 Requires energy
 Catabolism – breakdown of tissue
 Releases energy
The Calorie
 Calorie – unit of energy measurement
 One calorie expresses the quantity of heat necessary to raise the temperature
of 1 kg (1 L) of water by 1° Celsius.
Resting Metabolic Rate (RMR)
 Minimum energy requirement to sustain the body’s functions.

 Accounts for eating, sleeping, & physical activity
 Affected by:
 Fat-free mass, Body surface area, Age,
Body temperature, Stress, Hormones
 How is RMR calculated?
 Scientific equations taking into account height, weight, & age
 Ross equation
 Harris-Benedict equation
Ross equation
 Males: RMR = 66 + (13.7 x kg) + (5 x cm) – (6.9 x
Age)
 Females: RMR = 665 + (9.6 x kg) + (1.7 x cm) –
(4.7 x Age)
Harris-Benedict equation
 Males: RMR = 88.362 + (4.799 x cm) + (13.397 x kg) – (5.677 x age)
 Females: RMR = 447.593 + (3.098 x cm) + (9.247 x kg) – (4.330 x age)
Total daily energy expenditure (TDEE)
 The amount of energy spent during an average day
 Three factors determine TDEE:
 Resting metabolic rate
 Thermogenic influence of food
 Energy expended during physical activity
& recovery
 Resting metabolic rate
 Accounts for
 Physical activity
 Accounts for between
TDEE
TDEE
 Dietary-induced thermogenesis
 Reaches maximum within 1 hour of eating
 Ranges between ingested food energy of the
How is TDEE calculated?
 Harris-Benedict equation multiplied for activity
& injury factors