Nutrition

Level 3 Diploma in Personal Training

What are the credible nutrition organisations?

• American College of Sports Medicine (ACSM)

• British Association for Applied Nutrition and Nutritional Therapy (BANT)

• British Association of Sports and Exercise Sciences (BASES)

• Nutrition Society

• Department of Health (DH)

• Food Standards Agency

• Institute of Optimal Nutrition (ION)

• International Olympic Committee (IOC)

• NHS Choices

• Public Health England

• Scientific Advisory Committee on Nutrition (SACN)

Summarise the Eatwell Guide

• Fruit and veg = just over 1/3 of daily diet

• Starchy carbs = just over 1/3 of daily diet. Choose wholegrain options where possible

• Dairy = choose low fat

• Protein = roughly 1/5 of daily diet. Variety of sources and at least 2 portions of fish per week, one being oily

• Oils and spread = unsaturated fats from plant sources

• Foods high in fat and sugar = consume less often and in small amounts

Functions of carbohydrates

• Energy - converted into glucose which provides body with energy

• Nutrients - fibre, calcium, iron, B vitamins

What are the 3 basic carbohydrate types?

Simple (sugars)

• Very small with one or two sugar units

• Energy can’t be released without specific vitamins and minerals

• Foods tend to be less nutritious sources of vitamins and minerals

Complex (starches)

• Larger molecules consisting of hundreds of sugar units joined together

• High in vitamins, minerals, proteins, and dietary fibre

• Wholegrain preferable

Non starch polysaccharides (fibre)

• Diverse range of compounds found in cell walls of vegetables, fruit, pulses, and cereal grains

• Keep bowels healthy and help with satiety

• No energy provided

How are carbohydrates stored in the body?

As glycogen in muscles and liver (about 3x more in muscles than liver)

Body can only store a limited amount at any one time (enough to last one day without eating)

What are refined carbohydrates?

Carbs with excessive sugar (over 15g per 100g). Contain processed, low quality fats. High energy density. No vitamins or minerals. Examples = white bread, white pasta, cakes

What are unrefined carbohydrates?

Contain fructose and glucose in varying amounts. Contain antioxidants and phytochemical. High levels of dietary fibre, vitamins, and minerals. Examples = wholegrain bread and rice, frozen and fresh veg, pulses

How can a diet high in carbs affect blood sugar levels?

A diet too high in carbs can upset the balance of blood sugar levels, resulting in fluctuations in energy and mood and feelings or irritability and tiredness.

What is the glycemic index? (GI)

Shows the rise in blood sugar levels from ingesting particular carbohydrate in comparison to pure glucose (GI 100)

• High GI (70+) food are quickly digested so produces rapid rise in blood sugar levels

• Moderate GI (56-69) foods = moderate rise

• Low GI (under 55) foods = are slowly digested causing a slow rise

What is the recommended carbohydrate intake?

50-60% of energy should come from carbohydrates per day

What are the functions of protein?

• Repair and maintenance of muscles, skin, tendons, etc.

• Growth

• Digestion - when digested, leaves amino acids which are needed to break down food

• Makes enzymes and hormones like insulin and adrenaline

• Provides energy when glycogen stores are low

How is protein stored in the body?

Forms muscle and organ tissue, so mainly used as a building material rather than stored

What are complete proteins?

Contain sufficient amounts of all essential amino acids. Animal sources and most supplements

What are incomplete proteins?

Low in or lacking one or more essential amino acids. Should be mixed with other sources to create complete proteins. Generally all plant sources

What are the requirements for protein intake?

Recommended starting point = 15-20% protein per day (2-3 servings of protein rich food)

If training for increase in muscle mass, protein needs are greater

What are the functions of fat?

• Energy during lower intensity workloads

• Transportation, storage, and utilisation of vitamins A, D, E, and K

• Formation of cell membranes

• Important in CNS and spinal cord

• Synthesis of steroid hormones

• Regulation of enzymes

• Insulation through subcutaneous adipose tissue

• Protection of internal organs

• Transport oxygen and keep red blood cells healthy

What are fatty acids?

Acids produced when fats are broken down during digestion

Considered to be “good fats”.

Can be used for energy by most cell types

Can help keep skin healthy, prevent early aging, help body process cholesterol, help arteries remove cholesterol build up, assist adrenal and thyroid glands, and regulate weight

Saturated, unsaturated, monounsaturated, or polyunsaturated

What are the functions of vitamins?

Do not provide energy, but needed for good health and optimal physical performance. Many form essential parts of enzyme systems involved in energy production and exercise performance. Others involved in functioning of immune, hormonal, or nervous system.

What are the fat soluble vitamins?

A, D, E, K

Absorbed, transported, and utilised in presence of fat

Stored in liver and fatty tissues, so dont need to be consumed every day

Diet low in fat can lead to deficiencies

Excess not excreted in urine so can accumulate, leading to toxicity

What are the water soluble vitamins?

B and C

Absorbed, transported, and utilised within water

Absorbed along digestive tract and tend to exert effects within cells

Cannot be stored in body in significant quantities, so must be consumed daily

Diet high in refined, simple carbs and sucrose —> deficiencies

What are the functions and sources of vitamin A?

Functions

• Retinal health

• Maintenance of healthy skin/surface tissues

• Stimulation of gastric juices for protein digestion

• Bone building

• Protection against degenerative damage

Sources

• Animal sources

• Dairy

• Eggs

• Liver and kidneys

• Seafood and fish liver oils

• Orange and green fruits and veg

What are the functions and sources of vitamin D?

Functions

• Calcium and phosphorus absorption

• Formation of strong bones and teeth

• Protection against tissue damage

• Promotion of normal growth and development

• Normal red blood cell function

Sources

• UV light

• Fish oils

• Eggs

• Butter

What are the functions and sources of vitamin E?

Functions

• Protect tissues from damage

• Promote normal growth and development

• Help in normal red blood cell formation

• Aid blood circulation

• Help with tissue repair and healing

• Maintain structural integrity of cells

• Slows aging process

• Antioxidant

Sources

• Pure and unrefined veg oils

• Wheatgerm

• Wholemeal bread and cereals

• Egg yolk

• Nuts and seeds

• Butter

• Organ meats

• Dark green, leafy veg

What are the functions and sources of vitamin K?

Functions

• Blood clotting

• Bone formation

Sources

• Spinach, peas, cauliflower, cabbage

• Cereals

• Liver

• Eggs

• Butter

• Wholegrains

• Dark green, leafy veg

What are the functions and sources of vitamin B1 (thiamin)?

Functions

• Forms coenzyme essential for converting carbs into energy

• Normal function of brain, nerves, and muscles

Sources

• Wholemeal bread and cereals

• Liver, kidneys, red meat

• Pulses

• Yeast extract

• Fortified cereals

What are the functions and sources of vitamin B2 (riboflavin)?

Functions

• Converting carbs into energy

• Promotion of healthy skin and eyes

• Promotion of normal nerve function

Sources

• Liver, kidneys, red meat, chicken

• Fish

• Milk, yoghurt, cheese, eggs

• Fortified breakfast cereals

What are the functions and sources of vitamin B3 (niacin)?

Functions

• Converting carbs into energy

• Healthy skin

• Normal nerve function and digestion

Sources

• Liver, kidneys, red meat, chicken, turkey, fish

• Milk, yoghurt, cheese, eggs

• Fortified bread and cereals

• Legumes and nuts

What are the functions and sources of vitamin B6 (pyridoxine)?

Functions

• Metabolism of fats, proteins, and carbs

• Normal red blood cell formation

• Active in chemical reactions of amino acids and proteins

Sources

• Nuts

• Liver, lean meat, poultry, fish

• Pulses, soya beans

• Eggs

• Wholewheat bread and cereals

• Bananas

• Yeast extract

What are the functions and sources of vitamin B5 (pantothenic acid)?

Functions

• Metabolism of fats, proteins, and carbs

• Healthy skin and hair and normal growth

• Manufacture of hormones and antibodies

• Makes glucocorticoids

• Aids energy release from food

Sources

• Liver, red meat

• Wholemeal bread, yeast

• Brown rice

• Nuts

• Pulses

• eggs

• Veg and dried fruit

What are the functions and sources of vitamin B12?

Functions

• Red blood cell manufacture

• Fat, protein, and carb metabolism

• Promotion of growth and cell development

• Nerve function

• Making adrenaline

Sources

• Meat, fish, offal

• Milk, cheese, yoghurt

What are the functions and sources of biotin?

Functions

• Manufacture of fatty acids and glycogen

• Normal growth and development

Sources

• Egg yolk

• Liver, red meat

• Nuts

• Wholegrains and oats

What are the functions and sources of folic acid?

Functions

• Formation of DNA and red blood cell manufacture

Sources

• Liver and offal

• Green veg

• Wheatgerm

• Yeast extract

• Pulses

What are the functions and sources of vitamin C?

Functions

• Helps haemoglobin and red blood cell production

• Body cell growth and repair

• Healthy blood vessels, gums, and teeth

• Manufacture of adrenaline

• Aids formation of collagen

• Immune system function

• Strengthen capillary walls

• Formation of collagen

• Connective tissue health

• Healing of wounds

• Antioxidant

Sources

• Fresh fruit, especially citrus, berries, and currants

• Veg, especially dark green leafy veg

• Tomatoes and peppers

What are the functions and sources of calcium?

Functions

• Bone and tooth structure

• Blood clotting

• Muscle contraction

• Transmitting nerve impulses

Sources

• Dairy

• Fish with soft bones (salmon) and seafood

• Green, leafy veg

• Fortified white flour and bread

• Pulses

What are the functions and sources of chloride?

Functions

• Regulating acid-alkali balance

• Regulating fluid balance

• Aiding protein and carb digestion

Sources

• Natural, unprocessed sea salt

• Coconut flesh