Sports Nurition Module 1 Lecutre 1

Six Essential Nutrients

Carbohydrates

Proteins

Fats

Vitamins

Water

Minerals

Macronutrients

Needed in large quantities, can be converted into the energy that our body requires; gives us our primary source of energy

Consists of Carbohydrates (CHO), Protein (PRO), Fats

Energy from chemical bonds in food (CHO, PRO, FAT) stored in high energy compound ATP

Micronutrients

Vitamins and minerals

Needed in smaller quantities and they cannot be converted into energy out body can use

Do not provide enegry, but help facilitate enegry metabolism processes

Carbohydrates

Fruits, vegetables, whole grains

Energy Content: 4 kcal/gram=carbs

Storage Quantity: liver and muscle; limited quantity; about 2500 kcal total

Carbohydrates

Fruits, vegetables, whole grains

Energy Content: 4 kcal/gram=carbs

Storage Quantity: liver and muscle; limited quantity; about 2500 kcal total

Protein

Animals meats, and vegetables

Energy Content: 4 kcal/gram=protein

Energy Quantity: throughout body; limited quantity

Water

If we dont have water we dont have a metabolism process, since it takes place in a a fluid process

Fluids are most essential to survive

Calories

The amount of energy it would take to raise 1 g f water 1 degree C

Can be calculated from heat produced

1,000 cal =1 kcal= 1 calorie

Total Energy Expenditure (TEE or TDEE)

The amount of calories/energy you burn in a day

Thermal Effect of Feeding contributes: 8-15%

Exercise Activity Thermogenesis contributes: 0-30%

Non-exercise activity thermogenesis contributes: 6-50%

Basal Metabolic Rate contributes: 60-80%

Thermal Effect of Feeding (TEF)

What it takes for you to chew and digest your food. Thermal effect of feeding yourself.

Exercise Activity Thermogenesis (EAT)

Being active in a structured plan as it relates to training

Non-Exercise Actitivty Thermogenesis (NEAT)

Additional activity that is not structured, so standing, movement, walking around, walking to class.

BMR/RMR (Basal Metabolic Rate)

Basic energy shed for living, breathing, heart beating, organ function, etc. Our height, weight, muscle density, lean muscle mass, age, gender and biological factors infleunce this.

Should atheletes have different diets than non-atheletes

Probably yes, since their components of energy expenditure is different than that of regular people

Ex: Tour de France Athletes loose about 5-10 pounds, and burn 6,000-10,000 cals/day over 2,200 miles.

Metabolism

The total of all energy transformations that occur in the body

All the steps that lead to us converting the food stuff into enegry we can use (i.e. ATP)

Adenoisine Triphosphate (ATP)

Body’s fuel; stored chemical energy that provides energy for all energy-requiring physiological processes in the body

Bioenergetics

Study of how the body produces, transfers and uses energy to support physiological processes and physical activity

Process of converting substrates into energy (ATP)

Performed at cellular level

Aerobic Pathways

Functions with presence of oxygen

Ex: oxidative

Capable of generating large amounts of ATP

Generates ATP slowly

Aerobic respiration occurs in the mitochondria of the cell

Can utilize al 3 macronutrients as fuel source

Anaerobic Pathways

Functions without oxygen

Ex:ATP-PCr system and Glycolytic system

Generates smaller, limited quantities of ATP

Creates ATP more rapidly

Anaerobic respiration takes place in the cell sarcoplasm

Can only utilize carbohydrates as a direct macronutrient fuel source

Major Contributors to our output

1. Intensity of exercise

2. Duration of exercise

Phosphates system

Power (Rate of ATP Production): very high

capacity (Total ability to produce ATP): very low

Fuels Used: Creatine phosphate, and stored ATP

Glycolysis

Power (Rate of ATP production): high

Capacity (Total ability to produce ATP) low

Fuels Used: Blood glucose, muscle and liver glycogen

Aerobic System

power (rate of ATP production): low

Capacity (total ability to produce ATP): very high

Fuels Used: blood glucose, muscle and liver glycogen, and adipose and intramuscular fat