Nutrient Overview Nutrients 6 essential nutrients Basic functions of essential nutrients

Challenge Statement: Nutrients Full name upper right corner Vitamin supplements will give you energy. Athletes who feel fatigue are likely low in vitamins. Do you agree or disagree? Why? I grade for completion!

What is a Nutrient? Nutrient: A substance the body uses for energy, to maintain and repair tissue or regulate functions Essential Nutrients: Nutrients the body can’t make. They are required in our diet. N-62

6 Types of Essential Nutrients Carbohydrates Provides glucose Glucose is stored in liver & muscle as glycogen Fat Provides fatty acids Protein (from animals & plants) Provides amino acids Muscle tissue made of amino acids Vitamins -13 Minerals -15 Water N-62

3 Basic Functions of Nutrients Provides Energy Contributes to Body Structure Regulates Functions Carbohydrates Protein Vitamins Fats Minerals Water N-62

Low in Energy… Problem solve & experiment: Eating enough calories? Enough carbs? Do you have adequate carb storage in muscle? Eating iron rich foods? Iron (mineral) is necessary to bring oxygen to muscle Hydrated? Proper training or need day off from training?

Overview: Fuel Basics Identify the 3 energy systems that fuel your muscles during exercise What energy nutrient (carbs, fat, protein) is used in each system? Understand how intensity, duration and level of training determine type of energy nutrient the muscle uses during exercise.

Sports Nutrition Built upon the understanding of how carbs, fat & protein provide energy to muscles. These 3 nutrients are converted to ATP to provide energy to the muslce.

ATP…what you need to know ATP (Adenosine triphosphate) is used to power the muscles. The energy used by muscles Very little ATP is stored in the muscle. ATP must be continuously replenished to provide a steady supply of energy to muscles. In your body, there are 3 energy systems that make ATP in the muscle cells.

3 Energy Systems Immediate Energy System Anaerobic System No oxygen Phosphate Creatine (PC) Anaerobic System Aerobic System Requires oxygen

Important to remember Most often, it is a combination of the 3 energy systems that supply ATP to your muscle. The body has limited storage of ATP (lasts ~2 seconds) so ATP must be supplied by the energy systems for your muscles to work.

Immediate Energy System Fills immediate need until the other 2 energy systems can produce ATP Can produce large amounts of ATP for 5-10 seconds Does not need oxygen 1 step process - Phosphate Creatine gives a phosphate to build ATP Example: Sprinter bursts from starting block

Does the Immediate Energy System require carbs, fat or protein? What does it use to make ATP? How long does this energy system supply ATP to muscle?

Anaerobic Energy System Oxygen is NOT present Can supply ATP to muscle up to 30–120 seconds. Carbohydrate (glucose) is the only energy nutrient that can be used to make ATP As ATP is produced, lactic acid accumulates & can impair muscle function, cause fatigue. When oxygen is available, lactic acid is burned as fuel. Brief high intensity exercise relies on this system Example: 400 meter dash & weight lifting

Anaerobic and Aerobic Energy

Aerobic Energy System Requires oxygen Glucose used as fuel without being converted to lactic acid Can supply energy for hours Fat and protein can be used as fuel. Glucose (carbs) and fat are the 2 major energy nutrients used to make ATP. Examples: Running 10K, Walking, biking

Anaerobic and Aerobic Energy

Aerobic & Anaerobic Mix Beginning of exercise, anaerobic system provides most of ATP (energy) for the muscle. Within 1 minute, aerobic system provides ATP (energy). When exercise becomes intense (ex. sprinting) anaerobic system will be necessary to create ATP.

Energy System Mix & Sport

Pair & Share Energy Systems – Discuss & write answers in your notes: How does the Immediate Energy System make ATP? How long does this energy last? 5 seconds into your sprint, not enough oxygen is available for your exercising muscles. What energy system provides ATP? What energy nutrient do you use to make ATP when there is no oxygen? How long can this system provide ATP? Plenty of oxygen is now available to the muscle, what energy system provides ATP? Which 2 nutrients are preferred in this energy system?

CQ: Fuel Basics REVISED How does your muscle get energy when there is no oxygen available? It uses fat to make (ATP) energy It uses glucose to make (ATP) energy Muscle protein is broken down for quick energy The body can’t make energy without oxygen. WRITE THE ANSWER ON BACK OF NOTECARD

Carbs & Fat: Fuel for Exercise Factors that determine type of energy nutrient (carbs or fat) your muscles will use during exercise: Intensity (pace) of exercise Duration (length) of exercise Training level

Intensity (Pace) of Exercise Moderate to high intensity Intense exercise (sprinting, lifting) Use glucose to make ATP (anaerobic system) Intermittent exercise (ex. basketball, football, tennis, volleyball) Use glucose to make ATP (anaerobic & aerobic system) Low to moderate intensity Low to moderate exercises Use both glucose & fat to make ATP (aerobic system) Use fat when there is plenty of oxygen (jogging, walking, easy biking) Decreasing pace allows body to use fat and spare carbohydrate Fat supplies 50%-60% of fuel during low to moderate exercise Greater exertion, greater use of glucose for fuel

Duration of Exercise As duration increases: The need to use fat as fuel increases - unlimited supply In order to use fat as fuel, must decrease intensity because of need for oxygen Stored carbs (glycogen) - limited supply. Glycogen lasts 1-2 hrs for moderate to high intensity exercise. Must have glucose available to burn fat “Fat burns in a glucose flame” As duration increases; intensity must decrease

Training Level Training increases your body’s ability to use oxygen, increases use of fat as fuel. Benefits: Burning fat as fuel spares glycogen With training, glycogen is used up at slower rate Training increases the capacity of the muscle to store glucose as glycogen. Benefits: Can store more glycogen in muscle Increase glycogen storage; increase duration With training, you can exercise longer (duration) at a higher intensity.