Know energy intake and expenditure in sports performance (P3 and M1) Sports Nutrition Know energy intake and expenditure in sports performance (P3 and M1)

Assignment 3

Introduction What information is available about the amount of energy in food? The two we are interested in are: Joules (J)/Kilojoules (Kj) Calories (cal/Kilocalories (Kcal)

Nutritional measurements and units Energy is obtained from the foods you eat and is used to support your BMR Basal metabolic rate is the minimum amount of energy required to sustain your body’s vital functions while you are awake, and all activity carried out at work and leisure Energy is measured in calories or joules. As both these units are very small they are multiplied by 1000 and referred to as kilocalories (the UK system) or kilojoules (the metric or international system)

P3 - Why are these important to an athlete regarding their diet and performance? Energy measures

Energy sources The table shows the kilocalories per gram for the macronutrients. Work out the kilojoules: Kcal per gram KJ per gram Carbohydrates 4 Proteins Fats 9

X 4.2 Energy sources The table shows the kilocalories per gram for the macronutrients. Work out the kilojoules: Kcal per gram KJ per gram Carbohydrates 4 16.8 Proteins Fats 9 37.8

Food charts How would you work out the calories? Food KJ Kcal Coke cola 675 161 Pasta 1573 376 Popcorn 1715 410

Food charts How would you work out the calories? Food KJ Kcal Coke cola 675 161 Pasta 1573 375 Popcorn 1715 408

Sources - energy intake and expenditure For a sport of your choice, research fats, carbs and protein. Find out: How much of each you need to consume daily (RDA) either in grams or percentage or both. Be more specific for carbs and proteins and look at intake per kg of BW (g) What source of energy does it provide for your sport i.e. endurance, power etc. What would happen if your intake was bigger than your expenditure for fats, carbs and protein

Carbohydrates

Proteins

Energy balance

Body weight Body weight (or, more precisely, ‘body mass’) is usually measured in kilograms. Body mass can be classified by using the body mass index (BMI). BMI assumes that there is a healthy weight range for any given height (see Table 13.1). An individual’s BMI can be calculated by dividing their weight, in kilograms, by the square of their height, in metres (kg/m2) Worked example An adult who weighs 65 kg and whose height is 1.70 m will have a BMI of 22.5: BMI = 65 kg ÷ (1.70 m2) = 22.5 Using the table on the next slide, they would be classified within the normal weight range

BMI

Calorimetry Calorimetry is a process that quantifies the heat release from metabolism of cellular fuels. It provides assessment of caloric energy present in foods and allows for measurement of energy expenditure to determine adequate calorie requirement This information can be used for a lot of clinical applications. Evaluating appropriate caloric intake, avoidance of overfeeding and underfeeding, and measuring caloric requirements for different sports It can be measured in a direct as well as an indirect manner. Direct calorimetry measures actual heat release from the metabolism of foods Indirect calorimetry measures metabolism of foods in the cells

Measuring requirements - body composition Body composition refers to the proportions of lean body mass and body fat that make up total body weight ▸Lean body mass includes bone, muscle, water, connective and organ tissues ▸Body fat includes both essential and non-essential fat stores People actively engaged in fitness regimes are often concerned about their weight, whether for performance or health reasons. Some athletes wish to alter body composition, with exercise generally increasing lean body mass and decreasing body fat How is this relevant for you and your sport?

Skinfold Skinfold callipers is the most common Involves pinching specific areas of skin and fat throughout the body and converting the results into an estimate of body fat % +/- 3.5 %

BIA By measuring the resistance to the flow of a very small current of electricity through different parts of the body +/- 8%

Measuring requirements - skinfold analysis, BIA and body weight Task - P3/M2 Measuring requirements - skinfold analysis, BIA and body weight How are these tests appropriate for your sport and sports performance (position)? What can it tell you? How are they useful regarding intake and expenditure?