1. Nutrition Review

2. Goals Students will… Understand the essential energy providing nutrients contained in food Differentiate the energy composition between carbohydrates, protein, & fat

3. Goals Students will… Calculate metabolic demands for themselves using proper equations & formulas Identify the need for caloric intake to sustain human life

4. Goals Students will… Associate water intake/outtake with proper hydration levels or each individual Comprehend the essential vitamins needed to perform various bodily functions

5. 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

6. ©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.

13. Sports Nutrition

14. 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

16. 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

17. 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

19. 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

20. Role of carbohydrates Energy source Adequate carbohydrate intake preserves tissue proteins. Metabolic primer Fuel for the central nervous system (CNS) and red blood cells

21. 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

22. Simple vs. Complex carbohydrates Simple carbohydrates = mono- & disaccharides Complex carbohydrates = polysaccharides

23. Monosaccharides All have C 6 H 12 O 6 composition Glucose Fructose – fruit sugar Galactose – milk sugar (from lactose)

24. 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

25. 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

26. Polysaccharides Polysaccharides are classified into plant and animal categories. Starch and fiber are two common forms of plant polysaccharides.

27. Starch Stored form of energetic carbohydrate in plants Plant starch accounts for approximately 50% of the total carbohydrate intake of Americans.

28. 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

29. 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

30. 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

31. 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

33. 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

35. Glycogen dynamics Hormones regulate blood sugar levels Insulin: lowers blood sugar Glucagon: raises blood sugar Blood sugar = blood glucose

36. 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

37. 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

38. 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.

39. 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

41. 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

42. 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…)

43. 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

44. 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?

45. Critical thinking… 1. Calculate the energy yield from 40 grams of carbohydrate. Carbohydrate = 4 kcals/g 4kcals/g x 40g = 160 kcals energy

46. 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

47. 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

49. 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

51. 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

52. 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

54. 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

55. 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

57. 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

58. Types of protein Complete protein: Lean meats & poultry Soybeans Incomplete protein: Grains Vegetables Legumes Rice

59. 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

61. What does protein do? Essentially…everything! Building material for cell growth & maintenance Enzymes Hormones Regulators of fluid balance Acid-base regulators Transporters Antibodies Source of energy and glucose

62. 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

63. Enzymes Enzymes are catalysts within the body They break down, build up, speed up, slow down, and can transform one substance into another

64. 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

65. 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

66. Acid-base regulators The blood’s acid-base balance is tightly controlled by proteins

67. Transporters Proteins carry nutrients and other molecules throughout the body

68. Antibodies Large protein molecules defend the body against disease

69. 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

71. 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

72. 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

73. 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

75. 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

76. 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.

77. Athleteg/kg BWg/lb BW Recreational 1.0-1.50.5-0.75 Endurance 1.2-1.60.6-0.8 Teenage 1.5-2.00.75-1.0 Adult building muscle 1.5-1.70.75-0.85 Restricting kcals 1.8-2.00.9-1.0 Pregnancy & lactation 1.10.55

78. 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. 1. How many grams of protein should he consume? 2. Does this fall within the RDA for this type of athlete?

79. 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 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

80. Critical thinking… 1. A 217 lb bodybuilder wants to consume 30% of his total kcals in protein. His limit is 4100 kcals/day. 1. How many grams of protein should he consume? 4100 kcals * 0.3 PRO = 1230 kcals PRO / 4 kcals/g = 307.5 grams

81. 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 gramsNot within RDA

82. Sports Nutrition

83. 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

85. 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

86. 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

88. Lipids serve to… Provide energy Protect vital organs Provide insulation from the cold Transport fat-soluble vitamins A, D, E, and K

90. 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

91. Dietary Lipids LIPIDS Triglycerides Phospholipids Steroids Glycolipids A, D, E, K Phospholipids Fatty Acids Cholesterol

92. Triglycerides Molecules composed of glycerol & three fatty acid chains Of the lipids in foods, 95% are triglycerides 99% of lipids stored in the body

93. 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

94. 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

96. 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

98. 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)

99. 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

100. 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

102. 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.

103. ©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 Omega 3/6 fatty acids

104. Figure 5-6 Comparison of dietary fats ©2001 Brooks/Cole, a division of Thomson Learning, Inc. Thomson Learning ™ is a trademark used herein under license. Comparison of dietary fats

105. 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

106. Sterols ©2001 Brooks/Cole, a division of Thomson Learning, Inc. Thomson Learning ™ is a trademark used herein under license.

107. 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

108. 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

109. 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

110. 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

112. Cholesterol in selected foods ©2001 Brooks/Cole, a division of Thomson Learning, Inc. Thomson Learning ™ is a trademark used herein under license.

113. 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

115. 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

116. 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

119. 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

120. RDA for cholesterol All adults are recommended to consume less than 300mg/day of cholesterol

121. 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

123. Critical thinking… 1. Calculate the total kcals in 12 grams of fat.

124. Critical thinking… 2. Determine the calorie breakdown in terms of CHO, Pro, & fat in the following nutrition label:

125. 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?

126. Critical thinking… 1. Calculate the total kcals in 12 grams of fat. 12 grams x 9 kcals/g = 108 kcals

127. 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

128. 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

129. 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

130. Sports Nutrition

131. 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

133. 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

134. 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

135. 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

136. 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

139. Body composition definitions Overweight: refers to an overfat condition, despite an body fat measures Body weight that exceeds average for stature or age

140. 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.

141. Body composition definitions Overfatness: body fat exceeds an age- or gender- appropriate average.

142. Table 8.1

143. 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

145. 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

146. 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

148. How is BC assessed? Height-for-weight tables BMI chart Direct Assessments Indirect Assessments

149. Height-for-weight tables Unreliable and grossly misaligned

150. 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

152. 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

154. Direct assessments Dissolution of body tissue Physical dissection Neither are probable due to legal problems obtaining cadavers for research

155. Indirect assessments Hydrostatic weighting Skinfold thickness Girth measurements Bioelectrical impedance analysis Dual-energy X-ray absorptiometry BOD POD via air plethysmography

156. Hydrostatic weighing

157. Skinfold thickness Utilizes calipers to measure subcutaneous fat Common sites: Triceps Subscapular Suprailiac Abdominal Upper thigh

158. Skinfold thickness

159. Girth measurements

161. 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 %

162. 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

163. 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 %

164. BOD POD

166. Metabolism Metabolism is the sum total of all the chemical reactions that go on in living cells. ©2001 Brooks/Cole, a division of Thomson Learning, Inc. Thomson Learning ™ is a trademark used herein under license. Breaking Down Nutrients for Energy: This simple overview introduces the energy metabolism.

167. 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

168. Chemical reactions in the body Anabolism – building of tissue Requires energy Catabolism – breakdown of tissue Releases energy

169. Figure 7-1 Anabolic and Catabolic reactions compared ©2001 Brooks/Cole, a division of Thomson Learning, Inc. Thomson Learning ™ is a trademark used herein under license.

170. Excess macronutrients convert to fat

171. 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.

172. 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

173. How is RMR calculated? Scientific equations taking into account height, weight, & age Ross equation Harris-Benedict equation

174. 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)

175. 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)

176. 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

177. 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

178. How is TDEE calculated? Harris-Benedict equation multiplied for activity & injury factors Activity FactorsInjury 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

179. Sports Nutrition

180. 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

182. 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

183. 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

185. 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

186. 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

187. Vitamins 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

188. 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

190. 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.

191. 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

192. 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

193. Minerals Common major minerals: 7 - > 100mg/day Calcium Phosphorus Potassium Sulfur Sodium Chloride Magnesium Also known as electrolytes!

194. Minerals Common trace minerals: 14 - < 100mg/day Iron Zinc Copper Manganese Iodine Selenium

195. Minerals

196. 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

198. Water Constitutes about 60% of an adult’s body weight; muscle contains about 65-75% water by weight

199. 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

200. Roles of water Provides structure and form to the body Regulates temperature Provides a medium for substances to interact chemically Transports oxygen and nutrients

201. Water Three stages of hydration: Hyperhydration Euhydration Hypohydration The process of down-grading = dehydration The process of up-grading = rehydration

202. Hyperhydration Steady-state condition of increased water content “Being super hydrated”

203. Euhydration Normal daily water level variations “Neither too much, or too little”

204. Hypohydration Steady-state condition of decreased water content “Always being thirsty”

205. Dehydration Imbalance in fluid dynamics when fluid intake does not replenish water loss from either hyperhydrated or euhydrated states.

206. Dehydration

207. Many factors influence dehydration: Temperature Heat vs. cold Humidity Dry vs. humid Exercise Intensity, duration, etc. Sweat rate Salty sweat vs. watery sweat

209. 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

210. 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.

211. 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

212. 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

213. 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

214. 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

215. Electrolyte loss and replacement Average amount lost in ~2 pounds of sweat with food comparison Sodium = 800 mg1 qt. Gatorade = 440mg Potassium = 200 mg1 med banana = 450 mg Calcium = 20 mg8 oz yogurt = 300 mg Magnesium = 10 mg2 TB peanut butter= 50mg

216. Low levels of electrolytes Not having adequate levels of electrolytes leads to: Impaired performance Mental fatigue Muscle cramps Hyponatremia

217. 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.

220. 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.

221. Sports Nutrition

222. 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

224. Nutrient timing The application of knowing when to eat and what to eat before, during and after exercise

225. 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

226. 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

227. 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

229. 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

230. 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

231. 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

232. 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

233. 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

234. 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

235. 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

237. The energy phase Preparation and during workout To release sufficient energy to drive muscle contraction

238. The anabolic phase 45 minute window following a workout Initiates the repair of damaged muscle protein and replenishes muscle glycogen stores

239. 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.

240. 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

241. 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

242. Eating for the energy phase Protein & CHO intake pre-exercise: Been shown to stimulate protein synthesis post- exercise A 50% decline in fatigue, increased capacity to perform more reps, sets, added resistance

243. Eating for the energy phase Protein & CHO intake pre-exercise: Maintains blood glucose levels Sustains immune system levels Suppresses cortisol

244. 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

245. Physiologic/Metabolic effects after exercise Energy stores are depleted Muscle glycogen stores are reduced Cortisol rises Epi and Norepi remain elevated for 30-60 minutes Free radicals are present Acute inflammatory response is triggered Some essential AA are depleted Elevated blood flow

246. Goals of the anabolic phase Shift metabolic processes from catabolic to anabolic Speed the elimination of metabolic waste (CO 2 & acids) Replenish muscle glycogen stores Initiate tissue repair Reduce muscle damage Bolster the immune system

247. 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

248. 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

249. Eating for the anabolic phase Consuming CHO/Protein produces an increase in insulin, thus increasing glycogen storage Faster recovery, better performance in next workout

250. 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

251. 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

252. 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

253. 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

254. 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”

255. 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

256. 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

257. 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