PT 738 Wellness & Nutrition

Sports NutritionNutrition ReviewGoalsStudents willUnderstand the essential energy providing nutrients contained in foodDifferentiate the energy composition between carbohydrates, protein, & fat

GoalsStudents willCalculate metabolic demands for themselves using proper equations & formulasIdentify the need for caloric intake to sustain human life

GoalsStudents willAssociate water intake/outtake with proper hydration levels or each individualComprehend the essential vitamins needed to perform various bodily functions

GoalsStudents willTrack caloric intake/output utilizing the MyFitnessPal.com website or appAnalyze dietary habits within themselvesDevelop proper recommendations & adaptations to their eating habits to increase sports performance based on objective goals

Carbohydrates

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.Protein

Lipids / Fats

Vitamins and Water

Metabolism

Hydration

Nutrition Diary

CarbohydratesSports NutritionGoalsUnderstand the role of carbohydrates in providing energyDifferentiate simple & complex carbohydratesNutritional compositionIdentify examples of eachUnderstand the effects of carbohydrates on the bodyCalculate the RDA for carbohydrates for athletic performanceNutrition OverviewBase of knowledgeCarbohydrates, Proteins, Fats energy yielding nutrientsVitamins, Minerals, Water - do not yield energy; utilized by the body for various processesEnergy = calories (units by which energy is measured)Kcals (1000 calories) are used as most foods contain thousands of calories making calculations difficultBase of knowledgeEach nutrient contains various levels of kcals per gramCarbohydrates = 4 kcal/gramProtein = 4 kcal/gramFats = 9 kcal/gramAlcohol = 7 kcal/ gram

Composition of carbohydratesWhat is a carbohydrate?Compounds composed of carbon, oxygen, and hydrogen (CHO)Formulated in the ratio of 1 carbon : 1 water moleculeCarbo:hydrateAll plant-based foods provide carbohydrates

Role of carbohydratesEnergy source Adequate carbohydrate intake preserves tissue proteins.Metabolic primerFuel for the central nervous system (CNS) and red blood cellsTypes of carbohydratesMonosaccharidesOne sugar moleculeDisaccharidesTwo sugar molecules bonded togetherOligosaccharidesCombination of 3-9 monosaccharides PolysaccharidesCombination of 10 to thousands of sugar molecules in chainsUsually glucose

Simple vs. Complex carbohydratesSimple carbohydrates = mono- & disaccharidesComplex carbohydrates = polysaccharides

MonosaccharidesAll have C6H12O6 compositionGlucoseFructose fruit sugarGalactose milk sugar (from lactose)

Usable form: GLUCOSEYour brains main source of energy is glucoseGlycogen is the main form of stored glucose in the musclesWe cannot eat glucose and glycogen directly; we eat carbohydrates and convert these into glucose and glycogen

DisaccharidesCombining two monosaccharide molecules forms a disaccharide.

Each disaccharide includes glucose as a principle component.Sucrose = Glucose + FructoseLactose = Glucose + GalactoseMaltose = Glucose + Glucose

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

StarchStored form of energetic carbohydrate in plantsPlant starch accounts for approximately 50% of the total carbohydrate intake of Americans.

FiberFibers are the structural parts of plants and thus are found in all plant-derived foods vegetables, fruit, grains, and legumesThey are not broken down by digestive enzymes in the body, therefore, add little or no energy to the body

FiberRetains considerable water and thus gives bulk to the food residues in the intestinesBinds or dilutes harmful chemicalsShortens transit time for food residues (and possibly carcinogenic materials) to pass through the digestive tractSoluble vs. InsolubleSoluble fibers dissolve in water to form a gel and are easily digested by the bacteria in the colonCommonly found in legumes and fruitProtect from heart disease and diabetes by lowering blood cholesterol and glucose levels

Soluble vs. InsolubleInsoluble fibers do not dissolve in water or form gels and are less readily available for digestion by the colonFound mostly in vegetables and grainsPromote bowel movements and alleviate constipationImportant for clearing the colon of toxins and waste products

Carbohydrate MetabolismCarbohydrates in the bodyStore glucose as glycogenUse glucose for energyMake glucose from proteinMake ketone bodies from fat fragmentsUse glucose to make fat

Glycogen dynamicsHormones regulate blood sugar levelsInsulin: lowers blood sugarGlucagon: raises blood sugar

Blood sugar = blood glucose

Blood glucoseMust be maintained within the proper limits; cant be too high or too lowRegulating hormones:Insulin stores glucoseGlucagon releases glucoseEpinephrine releases glucose in the fight or flight process

High blood glucoseMay occur from consuming many foods with a high glycemic loadGlycemic load = how much a food will cause blood glucose to rise for its portionMay occur due to insulin resistance, insulin deficiency, or both, and result in type 2 diabetes

HypoglycemiaLow blood levels of sugarCan result in weakness, hunger, and dizzinessImpairs exercise performanceProlonged and profound hypoglycemia can result in the loss of consciousness and in brain damage.

Balancing blood glucoseA balance in blood glucose is achieved with timing of carbohydrate intakeEating regularly timed mealsBreaking the fast of sleeping (breakfast!)Consuming carbohydrates (fuel) for athletic performance pre- and post- workoutRecommended Daily Allowance (RDA)RDA for carbohydrates45% - 65% total daily energy intakeNo amount in grams/caloriesBased on RMR/BMR calculations (more to come)Regular physical activity: 60% of total intakeDuring intense training: 70% of total intakeTypical American diet: 40-50% of total intake

What about athletes?Athletes dont generate the same insulin response as non-athletesTo rapidly refuel muscles:Complex carbs will fill the tanksSimple carbs will jump start activityFat and protein to meet recovery needs (More on this subject to come)

RDA for fiberFiber consumption is recommended to aid in digestion and clear the tract of unwanted bacteriaMen:19-50 yr: 38 g/day51+: 30 g/dayWomen:19-50 yr: 25 g/day51+: 21 g/day

Critical thinkingCalculate the energy yield from 40 grams of carbohydrate.Calculate the grams of carbohydrates in a food that contains 240 kcals of carbohydratesIf an athlete wanted to consume 60% of his 2700 Calorie diet as carbohydrates, how many grams of carbohydrates will he need?Critical thinkingCalculate the energy yield from 40 grams of carbohydrate.Carbohydrate = 4 kcals/g4kcals/g x 40g = 160 kcals energyCritical thinkingCalculate the grams of carbohydrates in a food that contains 240 kcals of carbohydratesCarbohydrate = 4 kcals/g240 kcals / 4kcals/g = 60g carbohydratesCritical thinkingIf an athlete wanted to consume 60% of his 2700 Calorie diet as carbohydrates, how many grams of carbohydrates will he need?Carbohydrate = 4 kcals/g2700 kcals x 0.6 carbohydrates = 1620 kcals carbohydrates1620 kcals / 4 kcals/g = 405g carbohydratesProteinGoalsUnderstand the role of protein in providing energyIdentify the chemical composition of proteinsDifferentiate complete & incomplete proteinsUnderstand the roles of proteins in the bodyCalculate the RDA for protein for athletic performanceNutrition OverviewBase of knowledgeCarbohydrates, Proteins, Fats energy yielding nutrientsVitamins, Minerals, Water - do not yield energy; utilized by the body for various processesEnergy = calories (units by which energy is measured)Kcals (1000 calories) are used as most foods contain thousands of calories making calculations difficultBase of knowledgeEach nutrient contains various levels of kcals per gramCarbohydrates = 4 kcal/gramProtein = 4 kcal/gramFats = 9 kcal/gramAlcohol = 7 kcal/ gram

Composition of proteinWhat is a protein?Protein contains the same atoms as carbohydrates carbon, hydrogen, & oxygen but also have nitrogenAmino = containing nitrogenConsumed proteins are broken down to their basic components amino acids

Amino acidsBuilding blocks of protein - ~20 common AA

9 Essential AA must be supplied from the diet11 Non-essential AA the body can synthesize for itself

Types of proteinProtein 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 AATypes of proteinComplete protein:Lean meats & poultrySoybeans

Incomplete protein:GrainsVegetablesLegumesRice

Types of proteinComplementary proteins: two or more proteins that when consumed together create a complete protein based on the AA in both incomplete proteinsBeans & ricePeanut butter & wheat breadWhole-grain cereal & milkHummus & pita bread

Role of protein in the bodyWhat does protein do?Essentiallyeverything!

Building material for cell growth & maintenanceEnzymesHormonesRegulators of fluid balance

Acid-base regulatorsTransportersAntibodiesSource of energy and glucoseBuilding materials for growthThe body uses protein to create new cells and repair damaged cellsEx: Muscle growth & repair after a workoutBuilding = anabolismBreakdown = catabolism

EnzymesEnzymes are catalysts within the bodyThey 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 bodyInsulin for glucose maintenanceAdrenaline for fight or flight responseHuman growth hormone for overall growthTestosterone & estrogen

Regulators of fluid balanceProteins are trapped within the cells and attract waterPlasma proteins that leak out of the capillaries will cause edema in the interstitial (surrounding) tissueDue to protein loss, inadequate levels, or inadequate intake

Acid-base regulatorsThe bloods acid-base balance is tightly controlled by proteins

TransportersProteins carry nutrients and other molecules throughout the body

AntibodiesLarge protein molecules defend the body against disease

Source of energy and glucoseProteins can be broken down and stripped of the nitrogen to create glucose for energyBetter used for growth & repair

Protein metabolismHow is protein used for energy?If no CHO is present in the blood, the body is forced to break down protein for glucoseProtein is spared if glucose or fatty acids are presentAccomplished through deamination

Deaminating amino acidsAmino acids are stripped of their nitrogen group through the process of deaminationProduces ammonia within the bodyMust 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

Recommended daily allowance (RDA)How much protein is enough?RDA 0.8 g/kg (0.4 g/lb) of body weight for an average adultUp to 1.5 g/kg body weight for childrenProtein should be 10-35% of the overall diet

What about athletes?Athletes require more protein intake due to the constant growth & repair of muscle tissueProtein intake depends on the type of athleteProtein 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.

Athleteg/kg BWg/lb BWRecreational1.0-1.50.5-0.75Endurance1.2-1.60.6-0.8Teenage1.5-2.00.75-1.0Adult building muscle1.5-1.70.75-0.85Restricting kcals1.8-2.00.9-1.0Pregnancy & lactation1.10.55Critical thinkingWhat would the RDA (in grams) of protein be for a teenage athlete who weighs 155 lbs?Answer in both g/kg & g/lb BWA 217 lb bodybuilder wants to consume 30% of his total kcals in protein. His limit is 4100 kcals/day. How many grams of protein should he consume?Does this fall within the RDA for this type of athlete?

Critical thinkingWhat 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 grams155 lbs / 2.2 lbs/kg = 70.455 kg x [1.5-2.0 g/kg]= 105.7-140.9 grams

Critical thinkingA 217 lb bodybuilder wants to consume 30% of his total kcals in protein. His limit is 4100 kcals/day. How many grams of protein should he consume?

4100 kcals * 0.3 PRO = 1230 kcals PRO / 4 kcals/g= 307.5 gramsCritical thinkingA 217 lb bodybuilder wants to consume 30% of his total kcals in protein. His limit is 4100 kcals/day. Does this fall within the RDA for this type of athlete?

RDA = 1.5-1.7 g/kg217 lb / 2.2 lb/kg = 98.64 kg BW * [1.5-1.7 g/kg] = 147.95-167.68 gramsNot within RDALipids & FatsSports NutritionGoalsUnderstand the role of lipids & fats in providing energyIdentify the roles of lipids within the bodyDifferentiate the types of lipidsUnderstand the lipid metabolic process within the bodyCalculate the RDA for carbohydrates for athletic performanceNutrition OverviewBase of knowledgeCarbohydrates, Proteins, Fats energy yielding nutrientsVitamins, Minerals, Water - do not yield energy; utilized by the body for various processesEnergy = calories (units by which energy is measured)Kcals (1000 calories) are used as most foods contain thousands of calories making calculations difficultBase of knowledgeEach nutrient contains various levels of kcals per gramCarbohydrates = 4 kcal/gramProtein = 4 kcal/gramFats = 9 kcal/gramAlcohol = 7 kcal/ gram

Role of lipids in the bodyLipids serve toProvide energyProtect vital organsProvide insulation from the coldTransport fat-soluble vitamins A, D, E, and KComposition of lipidsWhat 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

DietaryLipidsLIPIDSTriglyceridesPhospholipidsSteroidsGlycolipidsA, D, E, KPhospholipidsFattyAcidsCholesterolTriglyceridesMolecules composed of glycerol & three fatty acid chainsOf the lipids in foods, 95% are triglycerides99% of lipids stored in the body

TriglyceridesFoods that contain fats and oils are composed of triglyceridesThey can vary from butter & shortening, to canola & peanut oilsThe firmness of a fat at room temperature is determined by the degree of saturationDegree of saturationDetermines firmness of fats at room temperatureThe more saturated a fat is, the firmer it is at room temperatureFirmer fats are more stable (i.e. they last longer)This lead to the concept of hydrogenation

HydrogenationAddition of hydrogen atoms to triglycerides to make fats more stableCarbon atoms with single bonds have more hydrogensSaturatedCarbon atoms with double bonds (carbon-carbon) have less room for hydrogen atomsUnsaturated

97Types of lipidsSaturated fat = a fat with no carbon-carbon double bonds; usually solid at room temperature Animal foods and palm and coconut oilsMaking them rigidWill stick together easier in the body (clog arteries)

Types of lipidsMonounsaturated fat = a fat with one carbon-carbon double bond; usually liquid at room temperatureCertain vegetables, nuts, and vegetable oilsMakes the fatty acid less rigidDoes not stick as easy, can pass through the body without cloggingTypes of lipidsPolyunsaturated fat = a fat with two or more carbon-carbon double bonds; usually liquid at room temperatureCertain vegetables, nuts, and vegetable oils and in fatty fishMakes the fatty acid even less rigidDoes not stick together, can pass through the body without cloggingCan clear saturated fats by making them harder to clump

Types of lipidsThere are two key polyunsaturated fats not made by the bodyOmega-3 fatty acids (linolenic acid) Found primarily in fish, virgin olive oilsOmega-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.

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 ComparedOmega 3/6 fatty acidsFigure 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 fatsSterolsCompounds containing a four-carbon ring structure with any of a variety of side chains attachedMost famous sterol: cholesterolFoods from both plants and animals contain sterols but only animal sources contain cholesterolSterols

2001 Brooks/Cole, a division of Thomson Learning, Inc. Thomson Learning is a trademark used herein under license.CholesterolPrecursor of steroid hormones, bile, & Vitamin DFormed in the liver, stored in the gallbladderReleased into the body via bile into the stomach for the breakdown of fatty acids from foodGood and bad cholesterol are not about food choices, but how the body utilizes the different typesBlood-cholesterol levelsLipid transportBlood-cholesterol levels are affected by lipid transportLipoproteins (fat & protein compound) transport fatThe proteins allow fat to travel through the watery bloodstream4 main types of lipoproteins distinguished by size & densityCommon lipoproteinsLow Density Lipoproteins (LDL): carries cholesterol to be used by the bodys cells for repairHave a tendency for sticking to arterial walls (clogs arteries)Lousy cholesterol

Common lipoproteinsHigh Density Lipoproteins (HDL): transports cholesterol back to the liver from the cells; composed primarily of proteinClears LDLs from the arteriesHappy 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 lipoproteinsLDL is linked to heart disease more LDL in the blood stream sticking to arteriesHDL levels in the blood stream mean cholesterol is traveling back to the liver where it can be better maintainedSaturated fats raise LDL, trans-fats raise LDL and lower HDLLipid metabolismStoring fat as fatAdipose cells/tissue make fat the most efficient storage of energyVirtually unlimited capacity for storageStorage is simple and uses very little energy: trigylcerides are broken down from lipoproteins and then stored

Using fat as energySupplies 60% of the bodys ongoing energy needs during restFasting will cause you to rapidly metabolize fats for energyYou will expend body tissues to make glucose for the brain and nervous systemYou need CHO and protein present to metabolize fat effectively

Recommended daily allowance (RDA)RDA for fats20 to 35% of caloric intakeLinoleic acid (omega 6)Men: 19-50 yr: 17 g/day; 51+ yr: 14 g/dayWomen: 19-50 yr: 12 g/day; 51+ yr: 11 g/dayLinolenic acid (omega 3)Men: 1.6 g/dayWomen: 1.1 g/dayRDA for cholesterolAll adults are recommended to consume less than 300mg/day of cholesterolWhat 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 & liver30% of total caloric intake is recommended for athletesAt least 15% (20% for women) to ensure nutrients for proper body processesHeavy endurance athletes can consume up to50% without negative effectsCritical thinkingCritical thinkingCalculate the total kcals in 12 grams of fat.

Critical thinkingDetermine the calorie breakdown in terms of CHO, Pro, & fat in the following nutrition label:

Critical thinkingAn 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 thinkingCalculate the total kcals in 12 grams of fat.

12 grams x 9 kcals/g = 108 kcalsCritical thinkingDetermine the calorie breakdown in terms of CHO, Pro, & fat in the following nutrition label:fat = 1g x 9 kcals/g = 9kcalsCHO = 36g x 4 kcals/g = 144 kcalsPro = 13g x 4 kcals/g = 52 kcals

Critical thinkingAn 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 CHO3200 * 0.20 Pro = 640 kcals Pro3200 * 0.25 fat = 800 kcals fatCritical thinkingAn 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 CHO640 kcals Pro / 4 kcals/g = 160 g Pro800 kcals fat / 9 kcals/g = 88.9 g fatBody Composition & MetabolismSports NutritionGoalsIdentify the need to assess body compositionDifferentiate the various methods used to assess body compositionDefine metabolism and the various processes composed withinDefine Resting Metabolic Rate & Total Daily Energy Expenditure

Body CompositionWhy 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 assessProvides 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 bodys fat and nonfat compartmentsRelates 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 assessMonitors changes in the bodys fat and fat-free components during exercise regimens and rehabilitation programsDelivers an important message about the potential need to alter lifestyleAllows 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 rehabilitationWhat is body composition?The percentages of fat, bone and muscle in human bodiesDescribes leanness of the human bodyNo two bodies are the same

Body Composition TermsBody composition definitionsOverweight: refers to an overfat condition, despite an body fat measuresBody weight that exceeds average for stature or ageBody composition definitionsObesity: individuals at the extreme of the overfat continuumAccompanied by: glucose intolerance, insulin resistance, increased risk of heart conditions, increased visceral adipose tissue, hypertension, etc.Body composition definitionsOverfatness: body fat exceeds an age- or gender-appropriate average.

Table 8.1

Reference Man & WomanThe 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

Behnkes theoretical model for the reference man and reference woman.Values in parentheses represent the specific value expressed as a percentage of total body mass. 144Body fat differenceEssential FatFat 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 processesStorage FatConsists of fat accumulation in adipose tissue. Reference man: approximately 12% storage fatReference woman: approximately 15% storage fat

Body fat differenceLean 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 storesBody composition assessmentHow is BC assessed?Height-for-weight tablesBMI chartDirect AssessmentsIndirect Assessments

Height-for-weight tablesUnreliable and grossly misaligned

Body Mass IndexBody mass related to heightEvaluates normalcy of body sizeIdentifies potential risk for cardiovascular complications, type 2 diabetes, and kidney diseaseLow risk = 20-25 BMIHigh risk = 40+ BMI

151Curvilinear relationship based on American Cancer Society data between all-cause mortality and body mass index. The classification schema proposed for very low to very high risk includes a classification relating risk to one of a number of treatments such as reduced food intake, exercise, drug therapy, and surgery. Body Mass IndexDesirable BMI range:Women: 21.322.1 Men: 21.922.4 BMI fails to consider fat patterning A high BMI could be due toIncreased body fatIncreased lean muscle mass (from exercise)Genetic increases in tissue

152

153Curvilinear relationship based on American Cancer Society data between all-cause mortality and body mass index. The classification schema proposed for very low to very high risk includes a classification relating risk to one of a number of treatments such as reduced food intake, exercise, drug therapy, and surgery. Direct assessmentsDissolution of body tissuePhysical dissection

Neither are probable due to legal problems obtaining cadavers for researchIndirect assessmentsHydrostatic weightingSkinfold thicknessGirth measurementsBioelectrical impedance analysisDual-energy X-ray absorptiometryBOD POD via air plethysmographyHydrostatic weighing

Skinfold thicknessUtilizes calipers to measure subcutaneous fatCommon sites:TricepsSubscapularSuprailiacAbdominalUpper 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 electrodesConversion 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 absorptiometryQuantifies 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 plethysmographyMeasures the displacement of air within a closed chamber using pressure-volume relationshipsEstimates body volume

Body density = body mass body volumePlugs into equation to compute body fat %

BOD PODMetabolismMetabolismMetabolism 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.Chemical reactions in the bodyDuring digestion, the body breaks down the three energy yielding nutrients into four basic units that can be absorbed into the blood:From CHO glucoseFrom fats glycerol and fatty acidsFrom proteins amino acids

Chemical reactions in the bodyAnabolism building of tissueRequires energyCatabolism breakdown of tissueReleases energyFigure 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.

Excess macronutrients convert to fat

The CalorieCalorie unit of energy measurementOne 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 bodys functions.The amount of energy needed to stay alive.Accounts for eating, sleeping, & physical activity

Affected by:Fat-free massBody surface areaAgeBody temperatureStressHormones

How is RMR calculated?Scientific equations taking into account height, weight, & age

Ross equationHarris-Benedict equationRoss equationMales: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 equationMales: 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 dayThree factors determine TDEE:Resting metabolic rateThermogenic influence of foodEnergy expended during physical activity & recovery

Total daily energy expenditure (TDEE)Resting metabolic rateAccounts for 60-75% TDEEPhysical activityAccounts for between 15%-30% TDEE Dietary-induced thermogenesisReaches maximum within 1 hour of eating Ranges between 10% -35% of the ingested food energy177How is TDEE calculated?Harris-Benedict equation multiplied for activity & injury factorsActivity FactorsInjury Factors1.2Confined to bed1.2Minor Surgery1..3Ambulatory patients1.35Skeletal Trauma1.5-1.75Normally Active Person1.6-1.9Major Sepsis2.0Extremely Active Person2.1-2.5Severe BurnsVitamins, Minerals, & WaterSports NutritionGoalsIdentify the various micronutrients necessary for physiological functionsDefine & identify the various vitaminsDiscuss the roles of vitaminsDefine & identify the various mineralsDiscuss the roles of mineralIdentify hydrated vs. dehydrated statesDiscuss the roles of waterState proper techniques for rehydration

Nutrition OverviewBase of knowledgeCarbohydrates, Proteins, Fats energy yielding nutrientsVitamins, Minerals, Water - do not yield energy; utilized by the body for various processesEnergy = calories (units by which energy is measured)Kcals (1000 calories) are used as most foods contain thousands of calories making calculations difficultBase of knowledgeEach nutrient contains various levels of kcals per gramCarbohydrates = 4 kcal/gramProtein = 4 kcal/gramFats = 9 kcal/gramAlcohol = 7 kcal/ gram

MicronutrientsMicronutrientsMicronutrients include vitamins and mineralsThey do not provide energyThey are needed in small quantitiesDeficiencies and excesses of the micronutrients can affect health

185Allow energy to be obtained from carbohydrates, fats, and proteinsVitaminsOrganic, essential nutrients required in small amounts by the body for health13 different vitamins (water-soluble; fat soluble)Used to facilitate the release of energy from CHO, fats, protein as well as many other rolesVery vulnerable to heat, light, and chemical agentsVitaminsWater-soluble:Eight B vitamins and vitamin CThiamine (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 storedGenerally excess is removed by the kidneys but continuous excess can cause toxic levelsVitaminsFat-soluble:Vitamins A, D, E, and KNeeded in periodic doses (weekly, monthly)Stored in cells associated with fat; can reach excess more easily

189189Role of vitaminsVitamins play a role as antioxidants within the bodyBinds 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 vitaminsVitamins play a role as protectors from disease within the bodyNatural detoxifiersEye healthHeart disease & cancerNeutralizers of harmful compoundsMineralsInorganic elements; essential nutrients required in small amounts in the body for healthMajor 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 excessMineralsCommon major minerals: 7 - > 100mg/dayCalciumPhosphorusPotassiumSulfurSodiumChlorideMagnesium

Also known as electrolytes!

MineralsCommon trace minerals: 14 - < 100mg/dayIronZincCopperManganeseIodineSelenium

Minerals

Role of mineralsProvide structure in the formation of bones and teethHelp to maintain normal heart rhythm, muscle contractility, neural conductivity, and acid-base balanceRegulate metabolism by becoming constituents of enzymes and hormones that modulate cellular activityWaterWaterConstitutes about 60% of an adults body weight; muscle contains about 65-75% water by weight

WaterAverage daily water intake:Liquid ~1.2 LFood ~1.0 LMetabolic water ~0.3 LAverage daily water loss:Urine ~1-1.5 LPerspiration ~0.5-0.7 LWater vapor via expiration ~0.25-0.3 LFeces ~0.10 LRoles of waterProvides structure and form to the bodyRegulates temperature Provides a medium for substances to interact chemicallyTransports oxygen and nutrients200200WaterThree stages of hydration:HyperhydrationEuhydrationHypohydration

The process of down-grading = dehydrationThe process of up-grading = rehydrationHyperhydrationSteady-state condition of increased water content

Being super hydrated

EuhydrationNormal daily water level variations

Neither too much, or too little

HypohydrationSteady-state condition of decreased water contentAlways being thirsty

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

DehydrationMany factors influence dehydration:TemperatureHeat vs. coldHumidityDry vs. humidExerciseIntensity, duration, etc.Sweat rateSalty sweat vs. watery sweat

DehydrationJust about any degree of dehydration impairs the capacity of circulatory and temperature-regulating mechanisms to adjust to exercise demandsDehydration of as little as 2% body mass impairs physical work capacity and physiologic function and predisposes to heat injury when exercising in a hot environmentRehydrationProperly 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.RehydrationAchieving hyperhydration before exercising in a hot environment protects against heat stress because it:Delays dehydrationIncreases sweating during exerciseDiminishes the rise in core temperature

Adequacy of rehydrationBody weight changes indicate the extent of water loss from exercise and adequacy of rehydration during and after exerciseUrine and hydration:Dark yellow urine with a strong odor =inadequate hydration Large volume, light color, without a strong odor = adequate hydration212Adequacy of rehydrationDrink at least 125-150% of the existing fluid loss (body weight loss) as soon as possible after exercising.Extra accounts for losses in urine

213What 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 drivePromote retention of ingested fluidsMore rapidly restore lost plasma volume during rehydration Electrolyte loss and replacementAverage amount lost in ~2 pounds of sweat with food comparisonSodium = 800 mg1 qt. Gatorade = 440mgPotassium = 200 mg1 med banana = 450 mgCalcium = 20 mg8 oz yogurt = 300 mgMagnesium = 10 mg2 TB peanut butter= 50mg

Low levels of electrolytesNot having adequate levels of electrolytes leads to:Impaired performanceMental fatigueMuscle crampsHyponatremia

HyponatremiaLow blood level of sodium (< 135 mEq/L)Can occur due to excessive water intakeLow plasma sodium concentration creates an osmotic imbalance across the bloodbrain 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.

218Factors that contribute to the development of hyponatremia.

219Physiologic consequences of hyponatremia. CNS = central nervous system.Preventing hyponatremia2-3 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 fluidDo not restrict dietary salt.Nutrient Timing & Considerations for AthletesSports NutritionGoalsDefine nutrient timingKnow terms associated with the concept of nutrient timingIntroduce the roles of hormones in nutrient timingDistinguish catabolic & anabolic hormonesDifferentiate the various physiological phases of nutrient timingIdentify recommendations for nutrient timing for athletes and the physically activeConcepts in nutrient timingNutrient timingThe application of knowing when to eat and what to eat before, during and after exerciseMetabolic sensitivityThe inherent property of muscles to modify their function depending on the needs and nutrients availableMuscles will adapt to the stresses and nutrients placed upon themNutrient activationThe combined action of different nutrients to produce a synergistic effectCombining protein, carbohydrates, & fats to build a greater energy effect within the bodyNutrient optimizationThe shifting of muscle from a catabolic state to an anabolic state by making available key nutrients at the appropriate timeStopping the breakdown of muscle tissue and beginning the repair via nutrient availabilityThe hormone influenceThe hormone influenceThe agents that drive muscle developmentAnabolic (Building up) vs. catabolic (Breaking down) Catabolic are necessary at times to release energyAnabolic are not helpful at times like in fat depositionThe hormone influenceHormones are released in response to 3 stimuli:Other hormonesStimulation of nerve fibersChanges in levels of certain nutrients in the bloodCatabolic hormonesGlucagon stimulates fat and liver glycogen breakdown (Insulins enemy)Epinephrine stimulates fat, liver, and muscle glycogen breakdownNorepinephrine stimulates fats and liver glycogen breakdownCortisol stimulates fat, liver glycogen, and muscle protein breakdown (BCAAs)Stress disrupts metabolism priority systemAnabolic hormonesTestosterone blocks cortisol and stimulates protein synthesisIf taken synthetically will only work in short-term May make cortisol more enhanced after stopping intakeGrowth hormone stimulates bone and cartilage growth and protein synthesisIGF -1 (insulin like growth factor) stimulates growth of bone, cartilage, and muscleInsulin multiple effects on muscle protein synthesis, protein degradation, and glycogen replenishment Catabolism vs. AnabolismDuring intense or prolonged exercise, cortisol is released which breaks down muscle to be used as energyThose who had a carbs/protein supplement vs. those who just had carbs had 83% less muscle breakdown; Carbohydrate specifically inhibits cortisols release this also protects the immune system Cortisol is one of the main reasons that strength athletes reach plateau

Insulin rolesInsulin is the most anabolic hormone in the bodyStimulates glucose transport and glycogen synthesis by increasing glycogen synthaseSuppresses cortisol (hypoglycemia triggers cortisol release)Increases net protein gain (increases AA transport in muscle, protein synthesis by increasing enzymes, and reduces protein degradationIncreases muscle blood flow to remove metabolic wastes

Insulin sensitivityDefined as needing normal or low levels of insulin to maintain blood glucose levelsFat cells the more sensitive, the greater promotion of fat storageMuscle cells the more sensitive, the more promotion of muscle glycogen storage & protein synthesisExercise increases sensitivityCarbohydrates increase sensitivityFat intake decreases sensitivityNutrient timing phasesThe energy phasePreparation and during workoutTo release sufficient energy to drive muscle contractionThe anabolic phase45 minute window following a workoutInitiates the repair of damaged muscle protein and replenishes muscle glycogen storesThe growth phaseFrom the end of the anabolic phase to the beginning of the next workoutIncreases 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 exerciseATP levels depleteMuscle glycogen levels partially depleteCortisol levels increaseInsulin levels decreaseBlood flow to the muscles increases

Protein degradation increasesMuscle damage increasesImmune system suppressed (up to 72 hrs)Acute inflammatory response stimulatedFluid loss increases

Goals of the energy phaseIncrease nutrient deliveryCHO & proteinto the musclesSpare muscle glycogen & protein use for energyLimit immune system suppressionMinimize muscle damagePrepare nutritionally for a faster recoveryEating for the energy phaseProtein & CHO intake pre-exercise:Been shown to stimulate protein synthesis post-exerciseA 50% decline in fatigue, increased capacity to perform more reps, sets, added resistance

Eating for the energy phaseProtein & CHO intake pre-exercise:Maintains blood glucose levelsSustains immune system levelsSuppresses cortisol

Recommendations for energy phaseConsume a CHO/protein drink 30-45 minutes pre-exercise to raise blood glucose & insulin levelsShould contain a 4:1 ratio of CHO to proteinContinue to consume CHO/protein during energy phase to increase levels even higherPhysiologic/Metabolic effects after exerciseEnergy stores are depletedMuscle glycogen stores are reducedCortisol risesEpi and Norepi remain elevated for 30-60 minutes

Free radicals are presentAcute inflammatory response is triggeredSome essential AA are depletedElevated blood flow

Goals of the anabolic phaseShift metabolic processes from catabolic to anabolicSpeed the elimination of metabolic waste (CO2 & acids)Replenish muscle glycogen storesInitiate tissue repair Reduce muscle damageBolster the immune systemThe metabolic windowThe 45-minute window once exercise has ceasedMuscle cells are most sensitive to insulinHormones are at their highest levels to repair tissue damage

Eating for the anabolic phaseConsumption 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 phaseConsuming CHO/Protein produces an increase in insulin, thus increasing glycogen storageFaster recovery, better performance in next workout

Eating for the anabolic phaseConsuming AA with CHO has shown increased levels in protein synthesisBuilds bigger muscles by repairing them for longer periods

Recommendations for anabolic phaseDont 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 proteinHigh-glycemic carbohydrates (sugars)3:1 ratio of carbohydrates to protein (15g protein minimum)Antioxidants (vitamin C & E) to help boost immune systemGoals of the growth phaseRapid Segment (up to 4 hours post exercise)Maintain increased insulin sensitivity get nutrients to the cells quickerMaintain the anabolic state continue building & repairing muscle tissueGoals of the growth phaseSustained Segment (16-18 hours post)Maintain positive nitrogen balance and stimulate protein synthesisPromote protein turnover and muscle developmentEating during the growth phaseMaintain the anabolic state by consuming CHO/protein snack/meal 1-3 hours post-exerciseShould be 1:5 ratio of CHO to protein (20g protein recommended)

Less CHO is needed because the metabolic pump is primedRecommendations for the growth phaseConsuming a healthy diet with meals containing adequate amounts of CHO, protein, and health fats is essentialComplex CHO over Simple CHOSome snack options for the growth phase:Energy bar & sports drink2 slices whole wheat toast & 2 tbs peanut butter1 cup cooked oatmeal with 1/4 cup raisins1/2 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 eventFluid replacement should occur before, during, and after exerciseWhat about hydration?Before16-32 fl. oz 2 hours pre-exercise4-6 fl. oz 15 min pre-exerciseDuring6-8 fl. oz every 15 min of exercise

Cool water is idealMay need glucose & sodium to replace electrolytes and decrease glycogen depletionAfter16 fl. oz for every 1 lb lost during exerciseChart1251812

2

Sheet12Series 2Series 3CHO/Pro Drink252.42CHO Drink184.42Water121.83Category 44.52.85To resize chart data range, drag lower right corner of range.

Chart1251812

2

Sheet12Series 2Series 3CHO/Pro Drink252.42CHO Drink184.42Water121.83Category 44.52.85To resize chart data range, drag lower right corner of range.

Chart1421060

Series 1

Sheet1Series 1Series 2Series 3Carbohydrate422.42Protein104.42Carbohydrate/ Protein601.83Category 44.52.85To resize chart data range, drag lower right corner of range.

Chart13019

Performance Time

Sheet1Performance TimeSeries 2Series 3CHO/PRO302.42CHO194.42Category 33.51.83Category 44.52.85To resize chart data range, drag lower right corner of range.

Chart15470115

Protein Synthesis

Sheet1Protein SynthesisSeries 2Series 3CHO542.42Amino Acids704.42CHO/AA1151.83Category 44.52.85To resize chart data range, drag lower right corner of range.