Nutrition Review
Goals
 Students will…
 Understand the essential energy providing nutrients
contained in food
 Differentiate the energy composition between
carbohydrates, protein, & fat
Goals
 Students will…
 Calculate metabolic demands for themselves using
proper equations & formulas
 Identify the need for caloric intake to sustain human life
Goals
 Students will…
 Associate water intake/outtake with proper hydration
levels or each individual
 Comprehend the essential vitamins needed to perform
various bodily functions
Goals
 Students will…
 Track caloric intake/output utilizing the
MyFitnessPal.com website or app
 Analyze dietary habits within themselves
 Develop proper recommendations & adaptations to their
eating habits to increase sports performance based on
objective goals
©2001 Brooks/Cole, a division of Thomson Learning, Inc. Thomson Learning ™ is a trademark used herein under license.
The carbohydrates of grains, vegetables, fruits and
legumes supply most of the energy in a healthful
diet.
Sports Nutrition
Goals
 Understand the role of carbohydrates in providing
energy
 Differentiate simple & complex carbohydrates
 Nutritional composition
 Identify examples of each
 Understand the effects of carbohydrates on the body
 Calculate the RDA for carbohydrates for athletic
performance
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
Base of knowledge
 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
What is a carbohydrate?
 Compounds composed of carbon, oxygen, and
hydrogen (CHO)
 Formulated in the ratio of 1 carbon : 1 water molecule
 Carbo:hydrate
 All plant-based foods provide carbohydrates
Role of carbohydrates
 Energy source
 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
 Disaccharides
 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 = polysaccharides
Monosaccharides
 All have C6H12O6 composition
 Glucose
 Fructose – fruit sugar
 Galactose – milk sugar (from lactose)
Usable form: GLUCOSE
 Your brain’s main source of energy is glucose
 Glycogen 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 glucose as a principle
component.
 Sucrose = Glucose + Fructose
 Lactose = Glucose + Galactose
 Maltose = Glucose + Glucose
Polysaccharides
 Polysaccharides are classified into plant and animal
categories.
 Starch and fiber are two common forms of plant
polysaccharides.
Starch
 Stored form of energetic carbohydrate in plants
 Plant starch accounts for approximately 50% of the total
carbohydrate intake of Americans.
Fiber
 Fibers are the structural parts 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
Fiber
 Retains considerable water 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 dissolve 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
Soluble vs. Insoluble
 Insoluble fibers do not
dissolve 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
Carbohydrates in the body
 Store glucose as glycogen
 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
 Insulin: lowers blood sugar
 Glucagon: 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
 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
 Low blood levels of sugar
 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 timing of
carbohydrate intake
 Eating regularly timed meals
 Breaking the fast of sleeping (breakfast!)
 Consuming carbohydrates (fuel) for athletic
performance pre- and post- workout
RDA for carbohydrates
 45% - 65% total daily energy intake
 No amount in grams/calories
 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:
 Complex carbs will fill the tanks
 Simple 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…
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?
1.
Critical thinking…
1.
Calculate the energy yield from 40 grams of
carbohydrate.
 Carbohydrate = 4 kcals/g
 4kcals/g x 40g = 160 kcals energy
Critical thinking…
2. Calculate the grams of carbohydrates in a food that
contains 240 kcals of carbohydrates
 Carbohydrate = 4 kcals/g
 240 kcals / 4kcals/g = 60g carbohydrates
Critical thinking…
3. If an athlete wanted to consume 60% of his 2700
Calorie diet as carbohydrates, how many grams of
carbohydrates will he need?
 Carbohydrate = 4 kcals/g
 2700 kcals x 0.6 carbohydrates
= 1620 kcals carbohydrates
 1620 kcals / 4 kcals/g = 405g carbohydrates
Goals
 Understand the role of protein in providing energy
 Identify the chemical composition of proteins
 Differentiate complete & incomplete proteins
 Understand the roles of proteins in the body
 Calculate the RDA for protein for athletic performance
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
Base of knowledge
 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
What is a protein?
 Protein contains the same atoms as carbohydrates –
carbon, hydrogen, & oxygen – but also have nitrogen
 Amino = containing nitrogen
 Consumed proteins are broken down to their basic
components – amino acids
Amino acids
 Building blocks of protein - ~20 common AA
 9 Essential 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 complete or
incomplete
 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
Types of protein
 Complete protein:
 Lean meats & poultry
 Soybeans
 Incomplete protein:
 Grains
 Vegetables
 Legumes
 Rice
Types of protein
 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
What does protein do?
 Essentially…everything!
 Building material for cell  Acid-base regulators
growth & maintenance
 Enzymes
 Hormones
 Regulators of fluid
balance
 Transporters
 Antibodies
 Source of energy and
glucose
Building materials for growth
 The body uses protein to create new cells and repair
damaged cells
 Ex: Muscle growth & repair after a workout
 Building = anabolism
 Breakdown = catabolism
Enzymes
 Enzymes are catalysts 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 attract water
 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
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 deamination
Deaminating amino acids
 Amino acids are stripped of their nitrogen group
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
converted to fat
How much protein is enough?
 RDA – 0.8 g/kg (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 type of athlete
 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.
Athlete
Recreational
Endurance
Teenage
Adult building
muscle
Restricting kcals
Pregnancy &
lactation
g/kg BW
1.0-1.5
1.2-1.6
1.5-2.0
1.5-1.7
g/lb BW
0.5-0.75
0.6-0.8
0.75-1.0
0.75-0.85
1.8-2.0
1.1
0.9-1.0
0.55
Critical thinking…
What would the RDA (in grams) of protein be for a
teenage athlete who weighs 155 lbs?
1.
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.
1.
2.
How many grams of protein should he consume?
Does this fall within the RDA for this type of athlete?
Critical thinking…
What would the RDA (in grams) of protein be for a
teenage athlete who weighs 155 lbs?
1.

Answer in both g/kg & g/lb BW
 155lbs x [0.75-1.0 g/lb] = 116.25-155 grams
 155 lbs / 2.2 lbs/kg = 70.455 kg x [1.5-2.0 g/kg]
= 105.7-140.9 grams
Critical thinking…
A 217 lb bodybuilder wants to consume 30% of his
total kcals in protein. His limit is 4100 kcals/day.
1.
1.
How many grams of protein should he consume?
 4100 kcals * 0.3 PRO = 1230 kcals PRO / 4 kcals/g
= 307.5 grams
Critical thinking…
1.
A 217 lb bodybuilder wants to consume 30% of his
total kcals in protein. His limit is 4100 kcals/day.
2.
Does this fall within the RDA for this type of athlete?
 RDA = 1.5-1.7 g/kg
 217 lb / 2.2 lb/kg = 98.64 kg BW * [1.5-1.7 g/kg]
= 147.95-167.68 grams Not within RDA
Sports Nutrition
Goals
 Understand the role of lipids & fats in providing
energy
 Identify the roles of lipids within the body
 Differentiate the types of lipids
 Understand the lipid metabolic process within the
body
 Calculate the RDA for carbohydrates for athletic
performance
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
Base of knowledge
 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
Lipids serve to…
 Provide energy
 Protect vital organs
 Provide insulation from the cold
 Transport fat-soluble vitamins A, D, E, and K
What is a lipid?
 Fat refers to the class of nutrients known as lipids.
 Lipids are characterized by their insolubility in water
– they do not dissolve.
 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
Fatty
Acids
Phospholipids
LIPIDS
Glycolipids
A, D, E, K
Steroids
Triglycerides
Dietary
Lipids
Phospholipids
Cholesterol
Triglycerides
 Molecules composed of glycerol & three fatty acid
chains
 Of the lipids in foods, 95% are triglycerides
 99% of lipids stored in the body
Triglycerides
 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 temperature
 The more saturated a fat is, the firmer 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 hydrogen atoms to triglycerides to make
fats more stable
 Carbon atoms with single bonds have more hydrogens
 Saturated
 Carbon atoms with double bonds (carbon-carbon)
have less room for hydrogen atoms
 Unsaturated
Types of lipids
 Saturated fat = a fat with no carbon-carbon double
bonds; usually solid at room temperature
 Animal foods and palm and coconut oils
 Making them rigid
 Will stick together easier in the body (clog arteries)
Types of lipids
 Monounsaturated fat = a fat with one carbon-carbon
double bond; usually liquid at room temperature
 Certain vegetables, nuts, and vegetable oils
 Makes the fatty acid less rigid
 Does not stick as easy, can pass through the body
without clogging
Types of lipids
 Polyunsaturated fat = a fat with two or more carbon-
carbon double bonds; usually liquid at room
temperature
 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
Types of lipids
 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.
Omega 3/6 fatty acids
©2001 Brooks/Cole, a division of Thomson Learning, Inc. Thomson Learning ™ is a trademark used herein under
license.
Figure 5-2 Omega-3 and Omega-6 Fatty Acids Compared
©2001 Brooks/Cole, a division of Thomson Learning, Inc. Thomson Learning ™ is a trademark used herein under license.
Comparison of dietary fats
Figure 5-6 Comparison of dietary fats
Sterols
 Compounds containing a four-carbon ring
structure with any of a variety of side chains
attached
 Most famous sterol: cholesterol
 Foods from both plants and animals contain
sterols but only animal sources contain cholesterol
©2001 Brooks/Cole, a division of Thomson Learning, Inc. Thomson Learning ™ is a trademark used herein under license.
Sterols
Cholesterol
 Precursor of steroid hormones, bile, & Vitamin D
 Formed in the liver, stored in the gallbladder
 Released into the body via bile 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 compound) 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
cholesterol to be used by the body’s cells for repair
 Have a tendency for sticking to arterial walls (clogs
arteries)
 “Lousy” cholesterol
Common lipoproteins
 High Density Lipoproteins (HDL): transports
cholesterol back to the liver from the cells; composed
primarily of protein
 Clears LDL’s from the arteries
 “Happy” Cholesterol; protective
Cholesterol in selected foods
©2001 Brooks/Cole, a division of Thomson Learning, Inc. Thomson Learning ™ is a trademark used herein under license.
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 raise LDL, trans-fats raise LDL
and lower HDL
Storing fat as fat
 Adipose cells/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
RDA for fats
 20 to 35% of caloric intake
 Linoleic acid (omega 6)
 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
300mg/day 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
 30% 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.
Critical thinking…
2. Determine the calorie breakdown in terms of CHO,
Pro, & fat in the following nutrition label:
Critical thinking…
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, kcals of Pro, kcals of fat are
consumed?
How many grams of CHO, grams of Pro, grams of fat?
Critical thinking…
1.
Calculate the total kcals in 12 grams of fat.
12 grams x 9 kcals/g = 108 kcals
Critical thinking…
2. Determine the calorie breakdown in terms of CHO,
Pro, & fat in the following nutrition label:
fat = 1g x 9 kcals/g = 9kcals
CHO = 36g x 4 kcals/g = 144 kcals
Pro = 13g x 4 kcals/g = 52 kcals
Critical thinking…
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, kcals of Pro, kcals of fat are
consumed?
3200 * 0.55 CHO = 1760 kcals CHO
3200 * 0.20 Pro = 640 kcals Pro
3200 * 0.25 fat = 800 kcals fat
Critical thinking…
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 grams of CHO, grams of Pro, grams of fat?
1760 kcals CHO / 4 kcals/g = 440 g CHO
640 kcals Pro / 4 kcals/g = 160 g Pro
800 kcals fat / 9 kcals/g = 88.9 g fat
Sports Nutrition
Goals
 Identify the need to assess body composition
 Differentiate the various methods used to assess body
composition
 Define metabolism and the various processes
composed within
 Define Resting Metabolic Rate & Total Daily Energy
Expenditure
Why is it necessary?
“Quantification of body fat is needed to study the nature
and treatment of obesity, to assess nutritional status,
and to determine the response of patients to a range of
metabolic disorders.”
Brodie
Reasons why we assess
 Provides a starting point to base current and future
decisions about weight loss and weight gain
 Provides realistic goals about how to best achieve an
“ideal” balance between the body’s fat and nonfat
compartments
 Relates to general health status, thus playing an
important role in establishing short and long-term
health and fitness goals for all individuals
Reasons why we assess
 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 percentages of fat, bone and muscle in human
bodies
 Describes leanness of the human body
 No two bodies are the same
Body composition definitions
 Overweight: refers to an overfat condition, despite an
body fat measures
 Body weight that exceeds average for stature or age
Body composition definitions
 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.
Body composition definitions
 Overfatness: body fat exceeds an age- or gender-
appropriate average.
Table 8.1
Reference Man & Woman
 The reference man is taller and heavier, his skeleton
weighs more, and he has a larger muscle mass and
lower total fat 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
Body fat difference
 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
How is BC assessed?
 Height-for-weight tables
 BMI chart
 Direct Assessments
 Indirect Assessments
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
Body Mass Index
 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
Indirect assessments
 Hydrostatic weighting
 Skinfold thickness
 Girth measurements
 Bioelectrical impedance analysis
 Dual-energy X-ray absorptiometry
 BOD POD via air plethysmography
Hydrostatic weighing
Skinfold thickness
 Utilizes calipers to
measure subcutaneous
fat
 Common sites:
 Triceps
 Subscapular
 Suprailiac
 Abdominal
 Upper thigh
Skinfold thickness
Girth measurements
Girth measurements
Bioelectrical impedance analysis
(BIA)
 An electrical current 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 displacement of air within a closed
chamber using pressure-volume relationships
 Estimates body volume
 Body density = body mass  body volume
 Plugs into equation to compute body fat %
BOD POD
Metabolism
©2001 Brooks/Cole, a division of Thomson Learning, Inc. Thomson Learning ™ is a trademark
used herein under license.
 Metabolism is the sum
total of all the chemical
reactions that go on in
living cells.
Breaking Down Nutrients for Energy:
This simple overview introduces the
energy metabolism.
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
Chemical reactions in the body
 Anabolism – building of tissue

Requires energy
 Catabolism – breakdown of tissue
 Releases energy
©2001 Brooks/Cole, a division of Thomson Learning, Inc. Thomson Learning™ is a trademark used herein under license.
Figure 7-1 Anabolic and Catabolic reactions compared
Excess
macronutrients
convert to fat
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.
 The amount of energy
needed to stay alive.
 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
Total daily energy expenditure
(TDEE)
 Resting metabolic rate
 Accounts for 60-75% TDEE
 Physical activity
 Accounts for between 15%-30% TDEE
 Dietary-induced thermogenesis
 Reaches maximum within 1 hour of eating
 Ranges between 10% -35% of the ingested food energy
How is TDEE calculated?
 Harris-Benedict equation multiplied for activity &
injury factors
Activity Factors
Injury Factors
1.2
Confined to bed
1.2
Minor Surgery
1..3
Ambulatory
patients
1.35
Skeletal Trauma
1.5-1.75
Normally Active
Person
1.6-1.9
Major Sepsis
2.0
Extremely Active
Person
2.1-2.5
Severe Burns
Sports Nutrition
Goals
 Identify the various micronutrients necessary for
physiological functions
 Define & identify the various vitamins
 Discuss the roles of vitamins
 Define & identify the various minerals
 Discuss the roles of mineral
 Identify hydrated vs. dehydrated states
 Discuss the roles of water
 State proper techniques for rehydration
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
Base of knowledge
 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
Micronutrients
 Micronutrients include vitamins and minerals
 They do not provide energy
 They are needed in small quantities
 Deficiencies and excesses of the micronutrients can
affect health
Vitamins
 Organic, 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
Vitamins
 Water-soluble:
 Eight B vitamins and vitamin C
 Thiamine (B1), riboflavin (B2), pyridoxine (B6), niacin
(nicotinic acid), pantothenic acid, biotin, folic acid, and
cobalamin (B12)
 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
Vitamins
 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 antioxidants 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.
Role of vitamins
 Vitamins play a role as protectors from disease
within the body
 Natural detoxifiers
 Eye health
 Heart disease & cancer
 Neutralizers of harmful compounds
Minerals
 Inorganic elements; 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
Minerals
 Common major minerals: 7 - > 100mg/day
 Calcium
 Phosphorus
 Potassium
 Sulfur
 Sodium
 Chloride
 Magnesium
 Also known as electrolytes!
Minerals
 Common trace minerals: 14 - < 100mg/day
 Iron
 Zinc
 Copper
 Manganese
 Iodine
 Selenium
Minerals
Role of minerals
 Provide structure in the formation of bones and teeth
 Help to maintain normal heart rhythm, muscle
contractility, neural conductivity, and acid-base
balance
 Regulate metabolism by becoming constituents of
enzymes and hormones that modulate cellular
activity
Water
 Constitutes about 60% of an adult’s body weight;
muscle contains about 65-75% water by weight
Water
 Average daily water
intake:
 Liquid ~1.2 L
 Food ~1.0 L
 Metabolic water ~0.3 L
 Average daily water loss:
 Urine ~1-1.5 L
 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 temperature
 Provides a medium for substances to interact
chemically
 Transports oxygen and nutrients
Water
 Three stages of hydration:
 Hyperhydration
 Euhydration
 Hypohydration
 The process of down-grading = dehydration
 The process of up-grading = rehydration
Hyperhydration
 Steady-state condition of increased water content
 “Being super hydrated”
Euhydration
 Normal daily water level variations
 “Neither too much, or too little”
Hypohydration
 Steady-state condition of decreased water content
 “Always being thirsty”
Dehydration
 Imbalance in fluid dynamics when fluid intake does
not replenish water loss from either hyperhydrated or
euhydrated states.
Dehydration
Dehydration
 Many factors influence dehydration:
 Temperature

Heat vs. cold
 Humidity

Dry vs. humid
 Exercise

Intensity, duration, etc.
 Sweat rate

Salty sweat vs. watery sweat
Dehydration
 Just about any degree of dehydration impairs the
capacity of circulatory and temperature-regulating
mechanisms to adjust to exercise demands
 Dehydration of as little as 2% body mass 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 physiologic and performance level
than a dehydrated-person.
Rehydration
 Achieving hyperhydration 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
 Body weight 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 =
inadequate hydration
• Large volume, light color, without a strong odor =
adequate hydration
Adequacy of rehydration
 Drink at least 125-150% 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 sodium 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
 Potassium = 200 mg
 Calcium = 20 mg
 Magnesium = 10 mg
1 qt. Gatorade = 440mg
1 med banana = 450 mg
8 oz yogurt = 300 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 sodium (< 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 into the brain.
 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 2-3 cups of fluid.
 Drink 0.5-1 cup of fluid about 30 minutes before exercise.
 Drink no more than 4 cups 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.
Sports Nutrition
Goals
 Define nutrient timing
 Know terms associated with the concept of nutrient
timing
 Introduce the roles of hormones in nutrient timing
 Distinguish catabolic & anabolic hormones
 Differentiate the various physiological phases of
nutrient timing
 Identify recommendations for nutrient timing for
athletes and the physically active
Nutrient timing
 The application of knowing when to eat and what to
eat before, during and after exercise
Metabolic sensitivity
 The inherent property of muscles to modify their
function 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 catabolic state to an
anabolic 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 muscle development
 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
The hormone influence
 Hormones are released in response to 3 stimuli:
 Other hormones
 Stimulation of nerve fibers
 Changes in levels of certain nutrients in the blood
Catabolic hormones
 Glucagon – stimulates fat and liver glycogen
breakdown (“Insulin’s enemy”)
 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)
 Stress disrupts metabolism priority system
Anabolic hormones
 Testosterone – blocks cortisol 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 cortisol’s release –
this also protects the immune system
 Cortisol is one of the main reasons that strength athletes
reach plateau
Insulin roles
 Insulin is the most anabolic hormone 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 normal or low 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
 Exercise increases sensitivity
 Carbohydrates increase sensitivity
 Fat intake decreases sensitivity
The energy phase
 Preparation and during workout
 To release sufficient energy to drive muscle
contraction
The anabolic phase
 45 minute window following a workout
 Initiates the repair of damaged muscle protein and
replenishes muscle glycogen stores
The growth phase
 From the end of the anabolic phase 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
 Protein degradation
 Muscle glycogen levels
increases
 Muscle damage increases
 Immune system
suppressed (up to 72 hrs)
 Acute inflammatory
response stimulated
 Fluid loss increases
partially deplete
 Cortisol levels
increase
 Insulin levels decrease
 Blood flow to the
muscles increases
Goals of the energy phase
 Increase nutrient delivery—CHO & protein—to the
muscles
 Spare muscle glycogen & protein use for energy
 Limit immune system suppression
 Minimize muscle damage
 Prepare nutritionally for a faster recovery
Eating for the energy phase
 Protein & CHO intake
pre-exercise:
 Been shown to stimulate
protein synthesis postexercise
 A 50% decline in
fatigue, increased
capacity to perform
more reps, sets, added
resistance
Eating for the energy phase
 Protein & CHO intake
pre-exercise:
 Maintains blood glucose
levels
 Sustains immune
system levels
 Suppresses cortisol
Recommendations for energy
phase
 Consume a CHO/protein drink 30-45 minutes pre-
exercise to raise blood glucose & insulin levels
 Should contain a 4:1 ratio of CHO to protein
 Continue to consume CHO/protein during energy
phase to increase levels even higher
Physiologic/Metabolic effects after
exercise
 Energy stores are
 Free radicals are present
depleted
 Muscle glycogen stores
are reduced
 Cortisol rises
 Epi and Norepi remain
elevated for 30-60
minutes
 Acute inflammatory
response is triggered
 Some essential AA are
depleted
 Elevated blood flow
Goals of the anabolic phase
 Shift metabolic processes from catabolic to
anabolic
 Speed the elimination of metabolic waste (CO2 &
acids)
 Replenish muscle glycogen stores
 Initiate tissue repair
 Reduce muscle damage
 Bolster the immune system
The metabolic window
 The 45-minute window once exercise has ceased
 Muscle cells are most sensitive to insulin
 Hormones are at their highest levels to repair tissue
damage
Eating for the anabolic phase
 Consumption of a
CHO/protein mix in a
3:1 ratio has shown far
greater benefits than
either CHO or protein
alone.
 Should contain at least
15g protein
Eating for the anabolic phase
 Consuming
CHO/Protein produces
an increase in insulin,
thus increasing glycogen
storage
 Faster recovery, better
performance in next
workout
Eating for the anabolic phase
 Consuming AA with
CHO has shown
increased levels in
protein synthesis
 Builds bigger muscles
by repairing them for
longer periods
Recommendations for anabolic
phase
 Don’t delay post exercise supplementation. Almost
every anabolic activity is reduced after 2-4 hours.
 The right combination of nutrients is key
 Whey protein is fastest absorbed protein
 High-glycemic carbohydrates (sugars)
 3:1 ratio of carbohydrates to protein (15g protein
minimum)
 Antioxidants (vitamin C & E) to help boost immune
system
Goals of the growth phase
 Rapid Segment (up to 4 hours post exercise)
 Maintain increased insulin sensitivity – get nutrients
to the cells quicker
 Maintain the anabolic state – continue building &
repairing muscle tissue
Goals of the growth phase
 Sustained Segment (16-18 hours post)
 Maintain positive nitrogen balance and stimulate
protein synthesis
 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
 Should be 1:5 ratio of CHO to protein (20g protein
recommended)
 Less CHO is needed because the metabolic pump
is “primed”
Recommendations for the growth
phase
 Consuming a healthy diet 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:
 Energy bar & sports drink
 2 slices whole wheat toast & 2 tbs peanut butter
 1 cup cooked oatmeal with 1/4 cup raisins
 1/2 cup of nuts, an apple, string cheese
What about hydration?
 For every pound loss during practice or competition,
1 pint or (.5 L) is lost and needs to be replaced before next
practice or event
 Fluid replacement should occur before, during, and after
exercise
What about hydration?
Before
16-32 fl. oz 2 hours pre-exercise
4-6 fl. oz 15 min pre-exercise
During
6-8 fl. oz every 15 min of exercise
Cool water is ideal
May need glucose & sodium to replace electrolytes
and decrease glycogen depletion
After
16 fl. oz for every 1 lb lost during exercise