Sport & Exercise- Nutrition: The Basies

Contents
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Carbohydrates:

Protein:

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Food Composition Tables:

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Glossary:

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John Williams

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Introduction
Nutrition plays an import role in sports and exercise performance. For the competitive
athlete proper nutrition is just as important as their training in the pursuit of that

competitive edge. However, it isn't just the dedicated athlete that can benefit from improved nutritional intake. With ever increasing numbers of people joining their local gym or fitness suit or taking up a new sport to loose fat, tone up or just improve their overall fitness the need for an accurate yet simple source of information on

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nutrition has never been greater.

There are any number of general books on food and diet. On the whole these books
tend to concentrate on slimming with many outlining eating methods that are just

I I I I

impossible to stick to in the long term. Fad diets or short-term solutions

will only

result in short term weight loss and once nornal eating habits are resumed any weight lost will usually be regained.

All nutritionists

and doctors now agree that aslow and gradual re-education in eating

habits, combined with a sensible and regular exercise progftunme, is the only way to
achieve permanent weight loss. There are also hundreds

if not thousands of books

i
I

aimed at the competitive athlete, however those that do cover nutrition tend to blind the reader with science, leaving them confused about just what and how they should
be eating. This book

fills the gap; it is aimed at anyone who wants to get the most out

I I t I I I

of their sport or exercise sessions, it aims to dispel the myths surrounding sports nutrition, presenting the scientifically proven facts about your bodies nutriti.lral needs in an understandable format, completely independent of any food supplement
manufacturers osponsorship' or'research grant'
!

Can improved nutrition help?

All to many sports people still believe that as long

as they eat enough food

to stop

themselves feeling hungry then they will be 'OK'. High protein, high carbohydrate diets are recommended with little regard to the qualrty of what is being eaten. For example, many high protein foods can be high in fat content and a high carbohydrate intake is all to often achieved with large amounts of simple sugars or fatty snacks.

I !

Little if any thought is given to the complete nutritional package or how such a diet

will affect sporting performance. In addition, athletes

and sports people are

bombarded with advertising from food supplement companies proclaiming anazing results from their latest powder or pill, claims that are frequent$ backed by 'scientific research'

is it any wonder there is so much confusion amongst sports people with

regards to nutrition?

For the recreational exerciser, just wishing to loose body-fat or tone and shape things
are no better with TV adverfs for meal replacement drinks and snacks.

It is all too

common for diet books, diet clubs or so called diet guru's to advocate eating regimes that are impossible to stick to in the long term. Only a slow and gradual change in eating habits
'i

will enswe long-term results.

a poor

A good diet won't necessarily turn you into an Olympic Champion but

diet

will certainly prevent you from reaching your goals.

Whatever your sport or past time there are a number of factors that need to be
considered when planning your goals:

Your genotics Your lifestyle

The type, quality and frequency

ofyour training / exerciset

How much rest and relaxation you get Your nutritional intake

* Your training / exercise needs to be the correct type, quality andfrequency to achieve,(he
results you wcnt, be it improved sporting performance or weight loss /

gain.

Of all these factors the only one that is outside your control is your genetic make up. Of course everyone is different, even two people of similar size, with similar activity
levels may require different energy intakes. As well as your activity level, your age,
sex and metabolism

will affect your energy

needs. That's why it would be impossible

to prescribe a diet that would work for everyone. However, this book

will give you

the information and guidance you need to develop a nutritional plan to suit your

needs.

Energy
Energy comes from the food and drink you consume. Your body converts this food

into a form of energy that can be used by your body. There are four components or
nutrients in the food you eat that are capable of supplying energyl

,/ ,/ ,/

Carbohydrates

Proteins
Fats

Each of these can be broken down to provide a different amount of energy, which is

normally measured in kilocalories (kcal or calories). The metric equivalent being

kilojoules (KI)
One Gram Provides:

Carbohydrates Proteins
Fats

4kcal 4kcal

(17 KJ) (17 KJ)

9 kcal Gs KJ)

As you can see, fat is the most concentrated form of energy. However, in practice most foods contain a mixture of these nutrients so the energy value depends on the

relative amounts of carbohydrates, protein and fat it contains. Although all three of these nutrients are capable of providing energy for your body only carbohydrates and fats are important for sport and exercise. Protein is rarely used

for energy production, except under very strenuous or prolonged activity when the
carbohydrate stored in your body has been depleted. The amounts of carbohydrates
and fats your body

will

use during an activity depends on a number of factors:

'/ ./ '/ ,/

The type of activity

The intensity of activity The duration of the activity

Your current fitness levels

Generally speaking, the more intense the exercise the greater the proportion

of

carbohydrate you use. So during highly intense exercise such as sprinting, weight

training or circuit training you will use predominantly carbohydrates. This type

of

exercise is called anaerobic exercise. During less intense exercise such as jogging or

walking you will use a higher proportion of fat as fuel. However, it can take up to 15
minutes to get into the 'fat burning zond and even then your body must have a supply

ofcarbohydrates to be able to utilise fat stores as energy, fat is quite literally burnt in
the fire of buming carbohydrates, this type of exercise is called aerobic exercise.

What does anaerobic and aerobic mean?

Broadly speaking, exercise can be classified as either anaerobic (without oxygen) or
aerobic (with oxygen).

Any activity that requires short sharp bursts of energy, sprinting, weight training etc is
plassified as anaerobic because it can be carried out without the need for additional oxygen being supplied to the muscles. Your body can produce energy very quickly to

fuel this type of activity, however it is avery inefficient way of energy production and
can only be sustained for about

90t seconds because of the build up of waste products

(lactic acid). Once the build up of lactic acid reaches a level that interferes with normal muscular activity you experience a burning sensation in the muscles being worked arid you are forced to reduce the intensity of the activity or stop all together so
that fresh oxygen can reach the working muscles.
*

An initial all out burst can only be sustainedfor 6 - 10 seconds, however anaerobic activity

can continue

for

up

9A seconds.

If you

rest

just enough to be able to repeat the activity, as in weight training, circuit

training or speed endurance type training, yow activity can be classified as predominantly anaerobic. The speed you recover will depend on your current fitness
levels, your age, the intensity of the activity and how accustomed you are to the specific movement you are doing.
Because fuelling this type of activity is so inefficient energy supplies don't last very

long. Research has suggested that this type of intense activity can only be sustained

for 45

60 minutes, depending on the length of rest periods.

If, after the initial burst of activity (90

seponds or so) you slow down enough to

allow

fresh oxygen into the working muscles but continue working, your activity is then classified as aerobic. Examples of aerobic activity include walking, jogging;

swimming or just about any activity that is sustained (without a break) for longer than
1.5

-2

minutes. During aerobic activity energy is produced much more effrciently

and can be kept up for much longer. There is still a great deal of confusion with regards aerobic exercise, even amongst

people working in the fitness industry. It is still widely thought that if you are exercising aerobically you must be utilising fat stores as energy. This is not the case.
Carbohydrates fuel the

initial

stage of aerobic activity,

in fact aerobic aetivrty fuelled

by carbohydrates can be sustained for over 2 hours, dependirrg on energy stores in the
muscles. Your exercise needs to continue for 10

15 minutes, be continuous and of a

low enough intensity to even start to utilise fat stores for energy production and
ideally should continue for at least 20 - 30 minutes without a break and even then, if you increase you intensity you will stop buming fat as energy. In addition, fat can only be burnt ifthere is sufficient carbohydrates present
and

- reason enough not to try

follow a low earbohydrate diet, let alone one that advocates cutting them out

completely*. It is widely accepted in the fitness industry that monitoring the heart
rate (HR) is the best way to gauge your exercise intensity, with around 65

70o/o

of

your maximum HR being the most effective for fat burning. To calculate your

maximum HR you should subtact your age fuom220. Thus: a 40 year old will have a
perceived max HR of 180 beats per minute and should exercise with a HR of arognd
117
*

126 beats per minute for 30 minutes to utilise fat deposits as an energy supply.

It

has been proven time and time agairl that most of the weight lost during such a regime is

lean tissue (muscle) and water, which accounts

for

the large amomts of weight that can be

first few weeks of such a diet- Once carbohydrate stores are depleted you body witl start to utilise proteins (in the form of anino acids) ss tm energy supply resulting in even the

lost in

greater loss oflean tissue. In addition, your brain requires a constant supply of
carbohydrates
to

finction properly and you may find that yoar concentration levels drop and

you become increasingly iwitable on such s diet.

Sports such as rugby, football and hockey require short bursts of very strenuous

activity (anaerobic) with recover periods of much less strenuous activity (aerobic).

Other sports such as Training for such sports should mirror these requirements' predominantly anaerobic andtraining weightlifting, sprinting and gymnastics, are As you can'see' to get the most out of should be tailored tq meet these requirements: to loose excess fat it is important to eat any activity, be it top-lwel sport or exercising
a diet high in carbohYdrates'

Carbohydrates
Strictly speaking, your body does not absorb carbohydrates in the form thatyou eat
them. Carbohydrates are made up of hundreds of sugar units linked together, the more

links there are the more complex a carbohydrate is said to be. Before your body can
absorb the carbohydrates you eat

it must break down all these links leaving the

constituent sugars to be absorbed into the body. The most common type of sugar is glucose*. * Other common sugars are fructose (fruit), sucrose (table sugar), lactose (milk sugar) The amount of time it takes to break down all the links and make the sugars available

for your body to use is called the glycaemic index (GI). For example, bananas have relatively few links and can be broken dorrm and made available for use very quickly
and are thus said to have a high GI, whereas, pasta has a much more complicated

chain of sugars to break down and has a much lower GI. Other factors that alter the
speed a food can be utilised include the amount of un-digestible

bulk (roughage) it

contains and if it is eaten with other foodstuffs. For example, white bread has a high

GI and brown bread has only a moderate GI but once you put butter on either the GI is
lowered because of the added fat. In addition, foodstuffs like grapes and oranges are

typically thought to have

high GI because they are fruit, however because of the

roughage they contain, they have a low GI:

The Glycaemic Index Of Some Common Foodstuffs

Very High GI
Rice lwttite; Cornflakes
Parsnips
(cooked)

Moderate
Bread Most:chocolate
Shredded wheat

GI

Low GI
Most beans Apples
Cherries Plums

Potato Carrots
Honey-

(cooked I norskin) (cooked)

Weetabix
Raisins
Bananas

Pasta Oats All bran Grapes Oranges Crisps

Apricots ltesh;
Peaches

Milk
Yoghurt

Once absorbed into the blood your body uses these simple sugars to construct a more

complex sugar called glycogen. Glycogen is then stored in your muscles and liver.
When you exercise glycogen is broken down into glucose and then the glucose is used

to generate energy. This process only occurs in the muscles being used, for example,

if you are exercising yow legs glycogen is only broken down in your legs. Once your
glycogen supplies run low you experience fatigue. At this point you are forced to stop

all together, to allow glycogen supplies to be replaced or slow down enough to allow
waste products, such as lactic acid, to be removed and allow your body to start

utilising fat stores to generate energy*. It should be clear then that the amount of
glycogen stored in your muscles will have a direct affect on the duration and intensity

ofyour exercise sessions. If you start exercising with low glycogen supplies you will
fatigue very quickly, whereas if you start with 'full tanks' you will be quicker, stronger and be able to keep going longer.

* Unfortunatelyfor the thousands of peopte who exercise to loose weight, unlike glycogenfat stores are not utilised at the point of contraction. What this means is that exercising your legs
or abdominals (stomach muscles) will deplete glycogen supplies in your legs and abdominals
but

fat stores will

be utilised in q much more general mcmner:

it is impossible to .spot

reducet. Research has shown that your body

will

adapt to the type of training you do.

If your

exercise sessions are predominantly anaerobic (such as weight training) your body can store more glycogen in musele tissue,

if you

eat correctly, allowing for much

more powerfirl muscle contractions over time. Also, if you exercise in the fat bunring
zone on a regular basis your body becomes much more efficient at using fat as an

energy supply, thus sparing glycogen and allowing you to burn fat for longer!

If you don't re-fuel properly before your next exercise session you will fatigue much
sooner- Re-fuelling means eating enough carbohydrate rich foods to enable your body

to replace glycogen stores. The amount of time it will take to re-fuel fully depends on three factors: (1) How depleted yow glycogen stores are, which in tum will depend on
the intensity, duration and type of exercise you perform. (2) How soon you start to re-

fuel after your exercise session. (3)The amount of carbohydrates you consume before your next exercise session.

10

(1) Your glycogen supplies will be more depleted ifyour sport or exercise
sessions are of a high intensity or a long duration. In addition, anaerobic exercise tends to burn more glycogen than aerobic exercise (because

it is an

inefficient way of producing energy) and aerobic exercise above the fat burning zone burns more glycogen than the relatively mild exercise needed to
burn fats as energy.

(2) It cantake up to two days for your muscle glycogen supplies to fully recover
from intense training sessions. For this reason, it is a good idea to altemate
your training sessions between high and low intensity. There are a number things that can be done to 'speed up' tho refuelling process however:

of

a,

Follow a Carbohydrate rich diet at all times. You should aim to get at
Ieast60Yo

ofyour daily energy (calorie) intake from carbohydrates. For

example, if you eat 3,500 calories per day,

2]00 of those should

come

from carbohydrates (that's about 525 grams per day).

b.

Start re-fuelling as soon as possible after your sessionx. Research has

shown that your body will manufacture and store glycogen twice as

quickly during the first two hours after exercise compared to any other
time. To take advantage of this you need to eat a high carbohydrate
snack immediately after your session. You need to make sure the

glycogen is available to your body within this two-hour slot though, so

your snack needs to be one with a high GI. The amount you need to eat

will vary but a carbohydrate

wotrldn't be too much.
*

snack of 50 grams (about 200 calories)

It

is a common misconception amongst 'power athletes' that you need to

consume protein immediately afier intense

training sessions to help muscles

;repair'.

A misconceptionfuetled by manufacturers of weight gain and protein

first thing your body witl do following exercise is replace glycogen stores; if you consume protein your body will convert this into glycogen (a long and energlt consuming process). You don't
need to eat protein until about

supplements. However, this is not the case. The

I-

2 hours after your training session!

lt

(3) The benefits of a diet rich in carbohydrates for anyone who participates in sport or exercise should be clear. If yow diet is low in carbohydrates it will take longer to replace glpogen stores in your muscles. This in furn means you
have to either rest longer or exercise at a much lower intensity than you wouid otherwise be capable of and you wilr still fatigue much -

will

quicker.

rilhich foods are best?

As already indicated, carbohydrates can be broadly classified as either simple (sugars) or complex (starches) depending on the number of sugar units it contains. Also, as already indicated a simple carbohydrate is not necessarily one with a high GL

Simple / Complex Carbohydrate Foods & Their Gf.

Simpie C*rbohydrates Food Stuff
Bananas

Complex Carbohydrates
S'eod

Glycaemic lntlex

Stuff

Glycaemic Index Very High Low

Hieh Low
Very High
Moderate

Rice lwnite; Potatoes*

Pasta

Apples

Hon*y
Biscuits

High

Moderate

Bread
Beans

Milk

High Low

Low

* Low with skin, highttithout

people have experienced the 'sugar high' and subsequent 'sugar low' that comes from eating cakes or biscuits they must have a high GI?

It is no wonder that confusion still rains with regards sports nutrition, surly if an appie is a simple sugar, made up of relatively few fructose links it will be absorbed quickly and if rice has a high number of glucose lings then it must be a complex carbohydrate and will be absorbed slowly? Furthermore, alr sports

Apples are indeed a simple carbohydrate but their high fibre content hinders their absorption.
11.

White rice has a high number of sugar links and as such is classified as a complex carbohydrate. However, they are easily broken down and thus absorbed. In addition, rice is rarely eaten on its oprm and thus other foodstuffs

t2

lower its GL Brown rice on the other hand has a low GI because of its fibre
content.

111.

Although cakes, biscuits and chocolate have a high sugar content, the fats
present lower their GI. However, once absorbed the available sugar is quickly

burnt (sugar high). If no other form source of carbohydrate has been consumed
your blood sugar level

will

drop just as quickly (sugar low). This can be

avoided by eating a complex carbohydrate at the same time,

lV.

Essentially, the GI of any foodstuffis calculated by how quickly the sugars it contains are made available for glycogen construction in the body. The GI given is for an individual foodstuff, eaten on its own and on an empty
stomach, once add another foodstuff the GI is altered.

v.

On the whole you should choose complex carbohydrate foods when planning

your daily intake, although fruit (and vegetables) should be consumed without restriction because they contain other valuable nutrients such as vitamins and
minerals as well as fibre, which is essential for a healthy digestive system.

Carbohydrate Supplements and Carbohydrate Loading

Starchy and high fibre foods tend to be bulky and some people may find it hard to eat
enough carbohydrates, particularly those

with a very high-energy output.

Carbohydrate supplements could be the answer. Carbohydrate supplements are usually based on glucose polymers, derived from cornstarch. They come in powdered

form, which can be mixed with water or fruit juice and in ready-made drinks, which
may also have added vitamins and minerals. Although you should always strive to get your nutrition from a well balanced diet, carbohydrate supplementation may be useful

dtning long demanding events such as triathlon or when you have little time between
events such as judo. They can also be useful as a half time snack during rugby or

football games, particularly for those who find it hard to eat food at this time and
part of the carbohydrate loading phase of a diet aimed at a specific event, such as

as

weightlifting, bodybuilding, cycling races or long distance running.

The aim of carbohydrate loading is to increase muscle glycogen stores above normal.

It was developed in the 1960's and originally consisted of

a three day depletion phase

t3

where carbohydrates in the diet were kept to a minimum and taining was kept.at a

high intensity in order to deplete glycogen stores. This was followed by a three day
loading phase, where carbohydrates were increased above what would normally be
consumed and training intensity would be reduced. The theory behind this was that

the muscles would over compensate by storing extra glycogen after the depletion
phase.

However, as research into athletic perfortnance and nufrition has becorne more
sophisticated, it has been proven that equally good results could be obtaitred by

simply tapering offtaining dudng the final week before an event and increasing
carbohydrate consumption.

t4

Protein
Protein makes up part of every cell of every structure inyow body and about seventy

five percent of the dry weight of your muscles is protein. Protein is also needed to
make thousands of different enzymes as well as hormones and other'structures such as

hair and nails. Because cells in your body are constantly being rgpaired or replaced
you need a regular supply of protein.

As with carbohydrates, protein needs to broken down into its constituent parts before

it can be absorbed. In the case of protein this is a micronulrient called amino acids.
Once in your body the amino acids are used to construct the particular protein your

body needs at that time*. Although there are literally thousands of different proteins

in your body they are all made up of varying combinations of these amino acids.
* Amino ocids sre not

storedfor later use, excess dietary protein is converted tofat and

stored in the body's fat deposits.

There are 20 amino acids, (although some research has suggested there may be 2l).

Of these your body can construct 12 onits own, if it needs to, these are called the nonessential amino acids. The other 8 or essential amino acids must be supplied in your

diet.

Amino Acids Form Part of Every Celt in Your Body

Essential Amino
Isoleucine Leucine Lysine

Aeids

Non-Essential Amino Acids

Glutarnine Asparagine

Tryptophan

Valine

Glycine

Arginnine Aspartic acid

CVsteine

Histidine*
Proline
Serine

Methionine
Phenylalanine Tlu'eonine
*Histidine is essential for children but not for adults.

Glutamic acid Alanine

Tyrosinc

Most foodstuffs contain some protein, however those foods that contain all the
essential amino acids in the approximate proportions that your body needs are said to

l5

have a high biological value (BV). Egg white has the highest

BV at over

95olo.

other

other high BV foods are mostly from anirnal products such as fish, meat, milk and and pulses dairy produce. Other foods, mainly of plant origin such as cereals, nuts,
can have a high protein content but they have a low one amino acid this

BV. If there is a deficiency of

will limit the absorption

and utilisation of the others- For

this makes example, cereals have a high methionine content but are short of lysine, However' the protein in wheat (pasta, bread' breakfast cereals) unusable in the body'

if

you with beans, (beans on toasQ which lack methionine but are high in lysine complete the amino acid chain and thus have a high BV food.
eaten

other Food combinations That compliment Each other

Pouide (corea$
Peiauut butter

&

'Milk
Bread (cereal)
'

(nuts) &

Lentilss,up

es),,,&,.'Erad,icereal)

How Much Protein Should You Eat?

For a person with normal activity levels as liffle as 0-5 0-7

5 grams of protein per

kilo of bodyweight would be plenty, less if you lead a sedentary life style' However,
research has suggested that exercise increases the rate of protein turnover in the body and therefore the protein requirement. The size of the increase

will

depend on the

type, frequency, duration and intensity of your exercise. Experts suggest an intake
1

of

.0

.5 grams of protein per

kilo of bodyweight for the majority of activities with up

kilo of bodyweight for strength and power based sports such as weightlifting, sprinting, rugby and throwing events or ifyou are involved in a strength
2.A grams per

training phase for other sPorts.

Because excess protein, over and above your bodies immediate requirements

will

be

30 stored as fat you need to eat your protein in manageable amounts, no more than

40 grams in one sittirtg is recommended.

t6

The Protein Requirement For a 75 kg Person

Life Style:
Protein Requirement
(,gyamsper dasi:

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Sedentary

As liule as 30g

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(Meatl)

NomralAefi tlbvlsi'-'', tt,

Aetive in Exercise i Most Sports rn*'otv,edin

3'8';569.,'.
75
:

'

* 2' -4

:',,;1tta,N,:::;,
(Meals)

$Iffil}$

1129
1509

Upto
::

:UP.IO 5" : r'., 64r*al9

Spo-lts,01S,,tr,$ .Trairring'

Research has also suggested that there is no added benefit in corsuming more than

2"0gperkg of bodyweight in either muscle gains or increased strength and in fact an

intake of around l.Tgperkg ofbodyweight is adequate in most cases. In addition,
eating too much protein can place extra strain on the liver and kidneys and cause excessive excretion of calcium.

Proteins derived from animal products are considered by many people to be high

fat

foods. This is not necessarily the case. Whilst it is true that foodstuffs like cheese,

high fat yoghurts and some meats can have a high fat iontent, on the whole it is the
sauces and dressings that are added that increase the fat percentage of a meal. Skin

can easily be removed from chicken and turkey, fat canbe trimmed from red meat and

pork and even'full fat'milk is only 4Yofat.

t'l

Vitamins & Minerals

Vitamins are substances that the body needs in tiny amounts for norrnal growth,
health, metabolism and physical well-being. Some are involved in the manufacture hormones and many are essential for enzyme function. Our bodies cannot manufacture vitamins (with the exception of vitamin D which can be manufactured when we are exposed to sunlight) and must be supplied in our diet.

of

Minerals are organic elements that have many regulatory and structural roles in the
body. Some are important skuctural components of bones and teeth, whilst ofhers are

involved with balancing fluid levels in our bodies, nerve function, enzyme secretion,
red blood cell formation and muscle contraction.

Vitamins, Function & Sources

Name
Vitamin

Function

Sources

o r

Essential for normal colour

Orange and green vegetables and

vision
Promotes healthy skin and mucous membranes (linings

fruit (occurs

as carotene which the body

converts to vitamin A)

of the mouth, nose, breathing

passages and intestines)

. . . o

Liver and meat

Eggs

Whole milk and cheese

Oily fish

Vitamin C

Aids growt[ and repair of

body cells Needed,for,collagqn

Fresh fruit, especially

citrus fruits Vegetables, espeeiall"l' dark

,

fonnatiqn {in con$ective

tissues) and tissue repair Prornotes health blood vessels, gums and teeth

green leafu vegetables, tornatoes and'peppers

Helps promote haemoglobin

and red blood cell production

t8

Name

Function

Sources

Vitamin D

o .

Controls absorption

of

calcium from the intestine

Helps regulate bone

formation

o o . r
a a
O

Sunlight
Fish oils
Eggs

Vitamin fortified foods

Vitamin E

Acts as an antioxidant
Fromotes normal growth and development

Pure vegetalle oils

Wheatgerm Wholerneal bread and

cereals

a
a a

Egg yoke

Nuts Sunflower seeds

Vitar$in Bl (Thiamin)

Forms a co-enryme essential

Wholemeal bread and

for conversion

of of

wholegrain cereals

carbohydrates into energy

Liver, kidneys, red meat

Pulses (beans, lentils etc)

Helps normal functioning

nerves) brain and muscles

Vitamin B2 (Rihoflavin)

Required for the conversion

Liver, kidneys, red meat

Chicken

of carbohydrates into energy

Promotes healthy skin, eyes and nerve fi.rnction

a
a

Milk, yoghurt, cheese

trggs

Vitamin B6
(Pyridoxine)

invo.lved in the metabolism

Liver
Nuts
Pulses Eggs

af fats and proteins

Promotes normal red blood

*ell formation
{Jsed in many chemical

Bread & cereals

reactions of amino acids and proteins

Fish
Bananas

t9

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Folic Acid
(a B vitamin)

Essential for the formation new body cells

Needed for red blood cell

of

o a o a

Liver
Green vegetable

Wheatgerm
Pulses
::1,..1,,..1

manufacture

lnvolved in fat and protein

t,gle.{a

liim
l

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,-N-ecddfornorualgrorvth,, : '
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Pantothenic

Involved in the metabolism of fats, carbohydrates and protein

Acid
(a B vitamin)

o ' . o

Contributes to healthy skin

and hair growth

Helps in the manufacture hormones and antibodies

of

o Eggyoke ''; r Liver . Offal r:' NuE r Grains and oats o Liver . Wholemeal bread o Nuts o Pulses o Eggs o Vegetables
Liver, kidneys, red meat
. .r.lr' ,:.-:

Required for the conversion

of carbohydrates into energy

Promotes healthy skin, nerve

.,rr11,..

Chieken-

.ttrr, key.. r, r, L,,.;..,,

Nuts

20

Minerals, Funetion & Sources

Name

Funetion

Sources

Cal*iurn

" * *

i3riilds bone and teeth

Necessary for blood clotting

Needed for transmission of nerve impulses and muscle contraction

trsn

r "

Involved in red blood cell

{brmation
Needed for oxygen transport and

urilisation
Potassium

lVorks with sodium

Sodium

* e

Maintains body fluid balance -{ids muscle and nerve function

o . o o . o . . . o r . . o o o o . o . r o o r .

Milk,

cheese, yoghurts

Soft bones of tinned fish

Seafood Green lea$ vegetables Pulses

Red meat and offal

Wholegrain cereals
Pulses Green leafu vegetables

Vegetables

Fruit
Unprocessed cereals

Table salt Tinned vegetable, fish

and meat

Bread
Cheese

Most processed foods

Cereals

Magnesium

* * s * a * ' r

Protein synthesis

Aids normal muscle function

Assists in energy production

Vegetables

Fruit
Potatoes

Activates enzymes

Milk
Milk, other dairy produce
Meat and fish
Cereals

Phosphorus

Formation of bones and teeth

C*mponent of all cells

Needed for normal function of B

l itamlns
Ltivolved in reproductibn &

growth

zt

Name

Function

Sources

Zinc

* r . r

Components of many en4rmes Required for tissue rePair and renewal

Maintains immune sYstem

Promotes normal growth

o r . r

Meat
Eggs

Wholegrain cereals

Milk, other dairy

Produce

minerals work along side each As you can se from the tables above, vitamins and or impair each other's other. Many of them interact together and can enhance absorption. For examPle
:

/ / ,/ r'

magnesium, zlnc, Healthy bones require vitamin D, calcium, phosphorus,

fluoride, chloride, manganese, copper and sulphur' reduce vitamin c enhances the absorption of iron (on the other hand fibre can
the absorPtion of iron). supplementation Zinc, calcium and iron interact with each other, excessive

of

iron can cause a relative deficiency of zinc involved in the release The B vitamins, thiamine, riboflavin and niacin are all
ofenergY from fat and carbohYdrate

have no special Generally speaking, if you are eating a well balanced diet and minerals you need' requirements you should be able to get all the vitamins and exercise increases the However, recent research has suggested that regular and intense those involved in requirements for a number of vitamins and minerals, especially In addition, modern methods energy production such as the B vitamins, zinc and iron. content of of food production and processing can reduce the vitamin and mineral

many foods

as can over cooking'

Can supplementation helP? to loose fat do not Surveys have shown that many sports people and those trying try to get your always follow a well balanced diet and whilst you should always supplement may vitamins and minerals from your food intake, a vitamin / mineral
any vitamin or provide reassurance against a possible deficiency. A deficiency of

22

mineral

will certainly hinder your performance

and research has shown that when a

deficiency is corrected, sports performance improves.

However, while it is important to ensure you are getting enough vitamins and minerals,

tuti"g double what you

need wont double your exercise capacity and some

vitamins can be toxic when taken in large doses. Vitamins A* and D for example can
be stored in the liver and reach toxic levels.

If you do think you need a vitamin /

supplements are just that

mineral supplementyou should never exceed the recommended dose and follow the
instructions for use gven on the product label. Re,memter

supplementation and should not be used as a replacement for food.

* High doses of vitamin A cut also emtse birth defects in pregnant v,omen.

23

Fluids
when you exercise your body loses fluid through sweat and water vapo'r in the air you breath out' Both these processes help your

body disperse the surplus heat that is generated by your working muscles. The amount of sweat you produce and thus the amount of fluid you Ioose will defend on:

,/ ,/ ,/ ,/

The intensity of your activity The duration ofyour activity

your clothing

The temperature and humidity of your surroundings

may become dehydrated. Dehydration can adversely affect your performance (and health)' It puts extra strain on you circulatory system and causes a decrease in blood flow to your muscles and thus hinder the removal of waste products (lactic acid)' the delivery of fresh nutrients and normal muscular contractions. A loss of only 4Yo cancause nausea, vomiting and dianhoea. A drop af g%ocan cause dizziness, laboured breathing, weakness and confusion. A fluid loss above gyo can have very serious consequences! The message should be clear - no matter what your level of activity, you should avoid becoming dehydrated.

If you start your exercise session with low fluid levels or loose a lot of fluid through sweat you

Always make sure you start your exercise session well hydrated, if you exercise in the evenings for example make s're you drink plenty of fluids during the day. If you exercise early in the morning you should always leave enough time to re-hydrate your body after sleeping, 2 4 glasses of water first thing in the morning wourd not be excessive' As soon as you start exercising you start to roose fluid so it,s important to drink as much as you comfortably can during your session. This may take some getting used to if you don't normally drink anything. It is arso important to drink as much as you can after your session, don,t wait until you feer thirsty as this means you are arready dehydrated - thirst is a very poor indicator of your body,s fluid levels.
The speed that fluid is taken up by your body depends on how fast it empties from your stomach into your intestines. A number of things can affect this:

24

The volume (large volumes empty faster) The temperature of the

il
:

fluid (coolfluid empties faster)

The concentration of the fluid (the more concentrated it is the slower it empty frorn your stomach)

will

I I
;

It should be clear then that the best way to avoid dehydration is to have

a large

cool

drink of water. However, if you regularly exercise for long periods, 2 hours or more,
either in a hot environment or wearing warm clothing and loose a lot of fluid it may
be advisable to use an electrolyte drink. Electrolyte drinks contain added sodium,

potassium, chloride, magnesium and usually glucose with the aim of speeding absorption once the fluid is in the intestines. However, there is an optimal concentration range. For most forms of activity a low glucose (2

il

-3gper

100m1)

t t t I
h'

high electrolyte concentration is best. Drinks containing glucose polymers can provide both a means of re-hydrating after your activity and a handy and quick means of starting yow glucose replacement. One
molecule of glucose polymer has the same osmotic effect (is taken up) as one molecule of glucose but can provide up to 10 times more energy, there is no evidence though to suggest this is any better than having a drink of fruit juice or a glass water and a banana and is almost certainly more expensive.

of

All to often the first fluid that many people take in after
loss and dehydration

an exercise session is a cup

of

tea or coffee. Unfortunately both are diwetics and would only serve to speed

fluid

L L
F

save the coffee

until you have had a good drink of cool water.

One type of fluid with haven't looked atyet is alcohol. Recent research has shown

that moderate amounts of alcohol can reduce the risk of heart disease. This may be
because

it increases the amounts of HDL cholesterol, (I{DL cholesterol transports

LDL cholesterol back to the liver for excretion) and reduces the stickiness of blood
platelets, thus reducing the risk of thrombosis (blood clots). Red wine in particular has
been shown to reduce the risk of heart disease by 30

-70% when

consumed in small

quantities (1

-Z

glasses per day). So is alcohol utilised for energy

production? The

short answer is yes it can be, after all it contains around 7 calories (29 kj's) per gram. however:

25

When you drink aloohol about 20o/o is absorbed in to the blood from the stomach, the
rest is absorbed through the small intestine. Because

it is toxic it cannot be used

directly or stored and is therefore transported to the liver to be broken down into a
substance called acetyl CoA and then ultimately into energy. This process in its self

requires a great deal of energy, which means less glycogen is available to produce
energy for the body. The liver can only carry out this job at a fixed rate

of

approximately one unit of alcohol per hour. If you drink more than this a system
called the microsomal ethanol oxidising system [MEO] is used to make it less toxic.
Because of the slow rate of conversion alcohol is a very poor energy source. In

addition alcohol:

Reduces inhibitions.

Is a depressant.
Reduces psychomotor (co-ordination) skills. Is potentially toxic to eVery cell in your body. Can cause damage to

I
0 0 o

yow liver, stomach

and brain

if

consumed in large

quantities. Is a diuretic and thus causes dehydration (and therefore should not be used as a

fluid replacemenQ.

O Can cause headaches, thirst

nausea, vomiting and heart burn.

In short alcohol does not increase any aspect of physical performance, oven in small
amounts it can affect your co-ordination, balance and judgement, it can impair yorn body temperature regulation, your blood sugar levels (energy) and lt'ng function.

Having said all this, there is no reason why you can't enjoy alcohol in moderation. Having a drink or two is often associated with social occasions, which are part and
parcel of many sports, the key word is moderation and make sure you replace fluid
loss with water first!

26

Fats
Fats are arguably the most misunderstood and controversial gomponent of our diet. As

with carbohydrates and proteins fats, or lipids are broken down into their constituent
parts before being absorbed. Once available for use in the body lipids have a number

of important functions:

Types of Lipids and their Functions

Lipid
Triglycerides

Major Function
Protection, insulation, energy and major energy storage molecules

(fat deposits)

Phospholipids Important in cell membrane construction

found in large amounts

in nerye and brain tissue. Also functions in certain hormones, including sex hormones and blood clotting. Steroids
Vitamin D
Necessary for bone growth, development and repair. Aids in

regulation of calcium concentration.

Cholesterol
Bile

Present in all cell membranes Substances that suspend fats before digestion. Essential

Salts

for

absorption of vitamins A, D, E and

Lipoproteins Eicosanoids

Help transport other lipids in the blood including removal of excess cholesterol Component of certain cell membranes

The most abundant lipids in our diets and the only lipids that are utilised for energy

production are triglycerides, u'hich are broken down into fatty acids and
monoglycerides before absorption. Because lipids do not dissolve in water the fatly
acids and monoglycerides are recombined into triglycerides and transported in the

blood via lipoproteins to the body's adipose tissue (fat deposits).

About 50% of stored triglycerides are deposited in subcutaneous tissue,

the kidneys,20oA around the genitals and 5

12o/o

arcund

8% between muscle tissues.

Triglycerides are also found behind the eyes, in the folds of the intestines and in

z7

certain parts of the heart. stored triglycerides amount for approximate ly ggyo of all energy reserves' Another important function of stored triglycerides is protection. what this means is that the fat deposits are laid down where they can offer maximum protection, around the lower back to protect the kidneys, around the abdominal area to protect intemal organs and in women particurarly, around the hips and lower abdominal area to protect the reproductive organs.

with the correct type of exercise you can corx your body into utilising fat deposits as an energy source' However, as has already been stated, it is impossible to spot reduce.
This is because fat deposits are utilised in a much more general manner and because triglycerides are constantly released from storage, transported in the blood and redeposited in other adipose tissue*

strive to loose excessfat deposits this is usually around the abdominal area, lower back and hips-

* YQur body wilt strive to rnaintainfat deposits where it feers they are most needed, unfortwratelyfor the thoussnds of people who

28

\ileight Control
How do you know if you are overweight?
The standard method used by the medical profession to calculate if a person is 'over

weight' is called the body mass index (BMD.

The BMI is used to calculate yow bodyweight compared to your height, a method still
used by some 'slimming

clubs',life insurance companies and doctors conducting

medicals for a number of professional institutions such as the emergency services.

To calculate your BMI you divide yourweight in kilos by your height in meters
(squared). So, if youweigh T1kgandyou a.re 1.66m tall:

1.66x 1.66:2.75.
75 I 2.75

:27.2

YourBMI is27.2

BMI Calculation

17 Grossly undernowished 17 - 19 Undemourished 20'-25 OK . : 26 -29 Fat 30 - 39 Obese Above 39 Morbidly obese
Below
:

So' a 75kg person who s L.66mtrs tall is eonsidered to be fat regaurdless of the degree of lean tissue they have or how nuch of their bodyweight is actually fat!

Whilstthis method of calculating if you are over weight might be quick and simple it
does not take into account the amount of lean tissue you may have on your body,

making it outdated and next to pointless for anyone who exercises regularly, let alone
an athlete.

29

Perhaps a better heading for this section should be:

How do you know if you are over fat?

So how do you know

if you

are carrying excess fat? The simple answer is to stand

naked in front of a fuIl-length mirror, however few people are entirely objective when looking at their own body. Research has shown that most women will
see a much

'fatter' person looking back at them (hence the high degree ofeating disorders such anorexia nervesa amongst young women) whilst many men see a much slimmer,
muscular person!

as

Alternatively you can have your body fat percentage calculated. One of the easiest and most accurate methods of calculating body fat percentage is by skinfold measurement' This is a method of measuring yow skin fold thickness at four standard points' The total of these four readings will correspond to a body fat percentage
reading on a chart' It is important to take the measurements accwately and is thus best left to an appropriately trained person, most leisure centres and health clubs will offer this service at relatively little cost. Experts advise that a healthy range for men is 13 lSYo and 18 -25% for women' whether you are an athlete or recreational exerciser knowing your body fat percentage wilr help you achieve your goals:

'/
Ifyou

Having your body composition taken at regular intervals will show you if your exercise / training routine and nutritional intake (diet) are working.
are new to exercise and your aim is to loose fat you need to ensure that that is

what you do loose and not lean tissue or water. ln addition it isn,t uncommon for people who are new to exercise to put weight on in the first few weeks as their muscle tone improves, leading to a high percentage of dropouts from health clubs and fitness suites in the belief that their diet isn't working or that exercising is only making them 'fatter'. The scales will only tell you how much you weigh not how much fat you have (or haven't) lost! checking your body fat percentage on a regular basis however will tell you how much fat you have lost and will thus help keep you motivated. Have your body composition checked every 3 - 4 weeks and weigh yourself once a month.

30

'/

In many sports, such

weigbt'.

as boxing, judo,

weightlifting and rowing athletes

compete in bodyweight categories and there is a lot of pressure to 'make

In any weight bearing sport that requires a high degree of physical activity the athlete

with the greatest percentage of muscle and smallest percentage of fat will have the
advantage, (all other things being equal*).

If you regularly reduce your bodyweight

to compete in a particular weight class it is essential that you make sure you are loosing fat and not lean tissue. If you are 'making weight' have your body composition calculated and check your body weight every week. Most importantly,
leave your self plenty of time to loose the weight and are potentially harmful to your health.
* sports suclt as gymnastics and weightlifting also require a high level of skill.

crash diets

will

leave you fatigued

Knowing your body fat percentage isn't just a useful tool in sports where you need to
make weight. Research has shown that in sports such as football, rugby, squash,

skating and even long distance running the 'fatter' athletes tend to be slower and fatigue quicker. Horvever, all sports are different and the 'ideal' fat percentage for
each sport

will differ greatly:

Average body fat percentages in various sports

Sport
Basketball Range for men 7

(7")

Range for women (Y")

18

-12

-27

Sprint Cycling
Rugby Gymnastics

8-9
8-18

l5-16
l7 -22

Swimming (all distances)

Track athletics (all distances)

3-6 4-r0
4-12
t2 -20

8-18
t2 -23

8=lg
22

Field athletics (all events)

Tennis / squash

lz -,16

-30 22-26
t7 -20

Weightlifting

6-16

3l

'/

There are serious health issues associated with carrying excess fat.

Excessive fat can adversely affect your strength, speed and endurance as well as increasing your risk of heart disease, stroke and other obesity related medical conditions. However, medical experts agree that it isn't just the amount of fat you carry but how it is distributed on your body that indicates your risk factor. Research
shows that people

with 'apple'

shaped bodies,

with more weight around the waist,

shaped body. Your waist to hip ratio

have a higher risk factor than those with a

'peaf

is a good indictor ofyour fat distribution. To calculate your waist to hip ratio:

Measure yow waist at the narrowest point. Measure your hips at the widest point.

f f I

Divide your waist measurement byyour hip measurement.

Ratios above 0.80 for women and 0.95 for men are associated with morbid obesity and linked to a greater risk of heart complications and diseases.

How to Loose Fat

In order to loose fat your energy output must be greater than your energy intake you must burn more calories than you eat. Since I lb of fat provides 3500 calories you
need to have an energy deficit of about 500 calories per day to loose

I lb of fat per

week' A weight loss of more than I

2 lbs per week will almost certainly mean you

are loosing lean tissue and water as apposed to fat, regular body composition checks

will help to avoid this.

The most common method, even amongst sports people, of achieving the required energy deficit is to simply eat less. However this is not necessarily the best way

of

reaching your goals, if your diet isn't particularly well balanced in the first place you may not get enough complex carbohydrates, proteins, vitamins and minerals, whilst

still eating too much fal. Another pitfall of simply eating less is that your metabolic
rate may drop, resulting in the need to further reduce your food intake. This can have
a negative

effect on fat loss because reskicting_your intake of complex carbohydrates

will impair your body's ability to burn fat as energy,

tissue, which in turn means your bodyfat percentage

t}rus resulting in the loss of lean

will increase!

A healthy, well balanced diet along with an increase in activity levels will ensure any
weight lost will be fat and be more sustainable in the long_term. Whilst an increase in
the intensity of your workouts

will eventually

lead to fat loss, due to an increase

in

metabolic rate, the most effective way of loosing fat is to increase the amount
exercise you do in the fat burning zone.

of

For athletes involved in heavy training there is a time factor to consider, if you are already training for a sport you may not be able to fit fat burning workouts into your

routine and there are a number of sports where long fat buming sessions can be
detrimental. If this is the case just make sure you leave enough time for your metabolism to do the work for you and don't expect a fat loss of more than 1 lb per

week. (If you need to loose 7 lb, allow at least Tips for loosing fat:

10 weeks

to do it).

,1

Increase your activity levels.

r' r' '/ r'

Cut down on butter and margarine

omit altogether or use only a scraping.

Don't fry foods

Try to avoid

- grill, bake or steam instead. processed foods - use fresh alternatives whenever possible.
sweets and other 'snack' foods

cut down on crisps, salted nuts,

fresh fruit instead.

- fill up on

Cut down on sugar in coffee and tea.

Try to avoid rich sauces and salad dressings

dressings instead.

use lemon, vinegar and

oil free

cut down on 'full fat' dairy produce

instead.

go for the low or zero fat options

Eat small, regular meals instead of the three main meals per day

four to five

smaller meals will help stop your metabolism from slowing down. Check out the food composition tables starting on page 43

How to gain weight

The three most common requests of gym instructors / fitness consultants from people

joining a {ytrt, health club or fitness suite over the past ten years are:

1.

I want to loose some weight.

the stomach).

2. I want to get rid of this (whilst patting 3. I want to bulk up / put weight on.

Gaining 'weight' is relatively simple just increase the amount you eat and reduce your activity levels to an absolute minimum until yow body starts to store the
as

excess

fat' If you have trouble eating enough food you can always choose the full fat option on everything you eat or even try one of the calorie rich 'weight gain' products available in all good health food shops! of course, this is not what people mean when
they say I want to gain weight and in fact eating like this can lead to unwanted heatth problems such as high cholestercl.99.9yoof people that want to gain weight don,t want to increase their fat stores they want to gain muscle, either for the look good factor or to help with their sport.
So perhaps we should re-phrase the heading again:

How to gain lean tissue

Unfortunately gaining lean tissue isn't quite so simple and how to do it is surrounded by miss-information and myths, many of which are perpetuated by food supplement manufacturers' You only have to look at the array of weight gain, protein and other 'super anabolic' products in health food shops and.magazines that promise gains in
muscle mass, strength, power and just about every other athletic endeavour to see why! In the next chapter we will take a closer look at some of the most popular supplements. Food supplement manufacturers, bodybuilding magazines and many .strength, athletes will have you believe you need to consume as much as 3 grams of protein per kilo of bodyweight per day to increase lean tissue, thankfully no one has claimed this can happen without the correct training, yet. whilst you may need to increase your protein intake, research has shown time and again there is no advantage in increasing

34

it beyond 2 grams per kilo of bodyweight per day and in most

cases there was no

further increase in lean tissue and strength gains beyond 1.7 grams per kilo of
bodyweight per day. Excess protein
So

will

be stored as fat not converted to muscle!

just how do you increase lean tissue?

Start by taking a close look at your overall nutritional intake: Increase (or decrease) your protein intake to 1.7 grams per

kilo of bodyweight

per day.

Get at least 60% of your daily calorie intake from carbohydrates.

Y Keep your fat intake around l0 - S% of your total daily calorie intake.
Y
Have your body composition calculated every week to ensure any weight gained is lean tissue.
Then, take a close look your exercise sessions.

Your training needs to be high intensity (heavy and hard), low volume (not
many sets / reps), short dwation (45

75 mins), at regular intervals (3

times per week) and progressive (they get harder - not longer). If you are

training for a sport your 'glnn' sessions need to be sports specific, that is they
need to compliment the qualities you need for your sport and not hinder them. Once you have your nutritional intake and training in place and dedication. Muscle gains

it's down to hard work of

will come slowly;

an increase

l-

2lb per month for

seasoned athlete would be good going,

with anything up to 4lb per month for a

novice.

One final word on muscle gains.

If you eat and exercise correctly you can sustain fat loss for long periods, however
gaining muscle / strength should be approached systematically with periods of lighter

training between your hard and heavy cycles. It is recommended that strength-training
cycles should be about 12 weeks long with a period of about 4 weeks of lighter

training in'between.

35

Food Supplements
Anyone who attends a gym' health club or fitness suite will come across a food supplement that will offer them a short cut to whatever goal they have fat loss, muscle gain, strength gain, improved cardiovascular f,rtness, more power _ you name it someone will have made a supplement to improve it!
Recreational trainers want the quick fix to their weight loss / weight gain problems, whilst athletes will always be looking for the pill or potion that will give them the edge - it is the pursuit for the competitive edge that has led to the wide spread use of performance enhancing drugs amongst athletes from all sports. Drug use in sport is a controversial and emotive issue but beyond the confides of this book we will stick to the legal and easily available supplements sold at ail health food shops, gyms and health clubs.

All kinds of images

are used by supplement manufacturers to legitimise the claims

scientific terminology is used, words such as anabolic, ergogenic and hypertrophy are used, claims are backed up by scientific research and the results from .independent, sfudies are presented, always accompanied by a picture of someone in a white lab coat.
The truth of the matter is:

made for their products. Before and after pictures for diet products and pictures athletes who use a particular product are coilrmonplace. In many instances

of

whilst replacing meals with

a supplement can reduce your daily calorie intake

as

it is an unsustainable way of eating, as soon you revert back to real food you wilr start to put the weight back on. It is
unadvisable and unhealthy to try and gain your nutrition from a powder or tablet - and expensive.

and thus help you loose weight

Sports people are paid to advertise supprements in the same way actors are paid to advertise cars, sofas and beauty products!

I
36

I I
I

Surveys conducted by food supplement companies can

fall into one of two

Wpes, ones where the answer is given in the question and those where only the

desired findings are presented:

l. If you ask someone to try a product that is designed to increase

strength and

just monitor his or her progress you may or may not see an increase in
strength. However if you ask someone to try a product designed to increase
strength, tell them what

it is, what should happen and ask questions such

as

how much stronger are you? How big are your gains? you are going to get the
desired answers.

2.

Many srrveys present findings such as: 8 out of l0 athletes experienced

skength gains, gains in muscle mass and a reduction in fat percentage whilst

using 'super muscle gain powder'. What isn't mentioned is that those 8 were novice athletes or athletes returning to training after injury and would have
made the gains anyway.

Of course there are the food supplement manufacturers that can afford to pay for an 'independent' study*. An independent study that is paid for by the manufacturer and in most cases the desired results are requested upon commission
survey to show how power

can you conduct a

pill

increases power output in power athletes? Labs need

to make money as well. *It's worth noting that there are no regulations governingfood supplements like there
drugs, manufacturers arefree to make any claims theywish about their products!
are

for

Of course it isn't just the clever advertising that makes food supplements so popular.
The copycat syndrome is common amongst sportspeople. If your team mate or
someone at your club is using a particular supplement and makes some improvements

it is tempting to attribute the improved perforrnance to the supplement and thus want
to try it yourself. Pills and potions can also be very fashionable. As new products or
packaging designs emerge they become a sought after accessory in the same way as the latest clothing or training shoes.
The next section

will look at some of the most popular

types of supplements, the

claims made about them and whether they have any real physiological benefit.

5t

serving). Although training increases your strength gains. other nutritional substances that claim to
enhance muscle growth.

protein requirements it is easil,v possible to meet

these needs witlr orclinar;- fooels. 'T'here is nothing

in protein powders that

will

enhance muscle

growth or strength gains.

llt::il :::1.
it::i,:

tii.,.

tr.

38

Supplement
tr'at burners

What They Are

Usually a combination of choline and insotol, sometimes with lechithin, vitamin

Manufacturers Claims
Encourage fat breakdown.

The Science
Altirough these sutrstances are involved in fat
breakdown there is no evidence to suggest taking extra amclunts

86, carnithine and methionine. {Some have

ephedrine adelerl*).

wili

speecl the process up.

L,echithin is a type of fat itself and may help reduce high blood cholesterol. * Ephedrine is a strong stimulant and is banned by the

International Olympic Committee. Any athlete who is subject to drug testing would be
advised to take this substance.

ill

Steroid replacement

Combinations of amino acids, vitamins, plant and or herb extracts.

Produce similar results to

All

such kits come

with a nutritional plan and

kits

anabolic steroids, increasing

strength and muscle mass but

strength training progtamme. No evidence exists that the supplements alone have any effects muscle mass or strengh gains or body

of

without the harmful side effects.

composition and any gains made can be attributed to the intensive training programme
and improved diet.

39

Supplement
Weight gain products

What They Are

Blends of milk or egg and milk with added
sugars. Usually contain vitamins, mingrals,

Manufacturers Claims
Help to gain weight.

The Science
Can help people who wish to gain weight consume extra calories. The only way to gain muscle however is to combine a good nutritional intake with the appropriate training.

amino acids and other 'ergogenic'

substances.

'Me4l,rc'$la,cemenf .:._.r'\ r:arr':.

1..:r,i:

Usually consist of milk protein, sugars,

Help to loose weight by replacing one or two meals per

day.

'W,ill'pronnote,*e

toSs, not necbssaliry fa1,

pf-fd-ug,,r',..',,'.",l...,..,
:,:l!t:,,: ,,.. ,,:t,.',::1i ,, 1... ..-..,..:l::-i:.:.: ::.,''.:i: : : :.
:'lrr. l l.:-.
l ::'
r,:-

!{,amhs;, ineralshq,arffi

.d-d

fiU,re ;

Mdy

loss, due to reduced calorie intake. However,

also contain extra amino acids. Bars usually

will not help re-educate eating habits

.'.;l.l-i-l:.',:.':,ll'.'::.].:'!:.]]i:|:.i'::'.i.l:l'.

':

*d

any

contain fruits, cereals, sugar axd fibre.

:.:rt,lrr':..til:i.. -.ii.ir.: ,:-t..i:rr. '-.',.t..1:.,,.,..:"r. :.i::-!'i,:

weight lost

will

be put back on when normal

rutins'o'11...]i'.,.,.!....l]..'..,,.-'
Increases performance,

ir

r.

.lt

.:

Creatine

Phosphocreatine (PC) is a high energy compound that is used in the body to replace the chemical (adenosinetriphosphate) that causes muscular contractions - at the point

Studies show that doses ofup to 20g per day can boost PC levels and can thus help with maximum

maintains maximal power output

for longer.

power output. However, the PC energy system

last for 6

10 seconds before the

glycolltic

of

energJ system takes over so cannot maintain

contraction.

maximum power output beyond 10 seconds.

Research suggest it can be useful for elite power

athletes but has also shown that non-elite power athletes showed no benefit. Not much use for events lasting longerthan 10 seconds.

40

t {I

II

IIf,IN

l-ErF

r-

r-

l-,

rE

E.

En

Summary
Good nutrition is vital if you want to get the most out of your exsrcise sessions or

perform at your best in your sport.

Carbohydrates and fats are both important fuels for exercise. The relative amounts
each your body

of

will

use to fuel your

activity depends on the type, intensity and

duration of your activity.

Anaerobic exercise uses predominantly glycogen, derived from carbohydrates, whilst

aerobic exercise can use either glycogen or a mixture of glycogen and fats. In general the lower the intensity and longer the duration the greater proportion of fat you use
and the higher the intensity the greater the proportion of carbohydrates. Fatigue occurs

when your muscle glycogen levels run low.

After exercise it is important to re-fuel. You should start to re-fuel as soon

as possible

after your activity as glycogen is manufactured and stored much quicker in the first 90 minutes following exercise than at any other time. If you don't re-fuel quickly it can
take up to two days to frrlly replenish your muscle glycogen stores. You should aim to get at least 6004

ofyow daily

energy (calories) from carbohydrates. The best sources

are complex carbohydrates such as cereals, pasta, potatoes, pulses and fruit. These

foods are usually high in other essential nutrients such as vitamins and minerals and
also provide you with dietary fibre. Carbohydrate supplements based on glucose

polymers can be usefi.rl if you have high energy needs and have trouble eating lots

of

bulky foods.

Exercise also increases the need for other nutrients. Protein tumover is thought to be higher in people who exercise regularly. Experts advise an intake of 1.0
per

- 1.5 grams

kilo of bodyweight for most sports with up to 2.0 grams per kilo of bodyrveight
a

for strength and power sports. Aim to get your protein intake from
such as meat, fish, dairy produce, cereals and pulses.

variety of sources

In theory, a balanced diet should provide all the vitamins and minerals you need.
However, it isn't always possible to eat the right foods all the time. A balanced

vitamin I mineral supplement can help guard against any deficiency.

41

Body composition is another factor linked to your nutritional intake that can affect your performance in sport. Excess body fat is a disadvantage for practically all sports. If you want to put weight on an increase in lean body weight (muscle) is best achieved
by combining a balanced diet with the appropriate type of training. It is good a idea to have your body composition calculated on a regular basis to ensure any weight you loose is fat or weight you gain is muscle.

Fluid losses can be high during sport and exercise sessions. Dehydration not only impairs your performance but is potentially dangerous to your health. Drink plenty
water before, during and after your exercise / training sessions.

of

Food supplements such as carbohydrate and protein powders can have place a in your nuhitional plan if you just can't get enough nutrients from your food intake, however, the claims made by some manufacturers for their products have no scientific

foundation and there is nothing in any food supplement that cannot be obtained from real food. Research seems to suggest that creatine can be beneficial for power
athletes.

42

I I

Food Composition Table

The following table provides details of the energy (kcal), Protein (grams), Carbohydrate (grams) and Fat (grams) for 1009 of vmious foods.

tr'ood
All Bran

tr.nerry
@er 1009)
250

Protein
(grams)
13

Fat

Carbohydrates

(kcaI).

(gra,ms)

(grems)

{$snds
Alpen
Apples

560
368.2

t7
1

1.5

35..
30 180
15

0.2,
0.6
4
1

Apricots Apricots, dried, raw Artichokes Gl*be boiled Artichokes i erusalem boiled
Asparagus boiled Aulrergrne rau
Ar,<.rcados

20
8.8

15
1.7

t5
220
330

0.t
4

Bacon collar.inint boiled Bacon gamnt$it grilled Bacon gaflrmun joint boiled
Baoon rashers streakv fried

20
30

230

270,
500

25
23 25
5
.

2.5 46 54,4 6.2 66.6 0g 07 043 03 03 0 0.s 03 202 270 120 19 0

.,': i.,
'
:.,

4s0
36 0.3
0,3

Baeon rashers streaky grilled 400

0
12.7

Baked Beans -Heinz Baked beans - Weight

74

Watchers
Bananas

'

)J
,'

4.8 '''

.' S.g ' ' .'

20
5 28

80 64A

Barcelona nuts Barley pearl boiled

tt
2.7

120

0.3 64, 0.5

Food.,. @er,t00g},
Bean sprouts canned
Beans broad boiled
::.:.

1.,

r,

:.,:',Eilstgyr.

, , ,(k--')
'.'''
1.0.,1.i

'',,:Protein,r

:,..,.,Saf -,,

carbohydptes
(grams)
0.t8' ,
'l::'.: :'rr,.. '. ' . '.,
'

(grams). Gfnms)
'

t.,."

,1,.6,
4

gt" -'r'
0.6 0.3 0

50

Beans butter boiled ,'. r:r I ,, '.,

,

r;i r:., ....r

100
7

I
0.8

17 ,:,,
1

Beans french boiled Beans haricot boiled Beans mung cooked Beans runner boiled

90.''. , '::

'1. i" 6.['..,.'.

6
L

0.5 4

lv
1l
a

r: :,;,,-r:

r00

24"
320
98:14'

0'? .., J
24
,

Beef brisket boiled

Beefi e.asierotre::crci&bi,

27

9.87,:
26 23 29

:' ].37:',. " l;,,f,|;'''.': :':, ;I

Beef corned canned Beef minced stewed Beef rump steak fried Beef rump steak grilled Beef silverside salted

2t6
230 250 220 240

t2
15
15
'l

0 : ":':;,"
0

27'
29
'

12 14

0t,
0

'

Beetrsiiloln,r.qalt.'
Beef steak stewing stewed Bpefto,psr.deldhst:..,'' l Beer bitter
Beer larger

280
224

24. ;,;;,, '

30

Ql;.:: : :, g,...,,',",. ,' ''t"'

11

2Og''.',.,:,,',
30

Z7 ','".
0

12 . '",',
0 0 0

$,
2
1.5

'.. , "':,".'

30,.,,i:,,
40
:,-

0 0

Beer stout
F-eetroot boiled'..,.1,','.

45
30

,:.

'

l.'8
1.3

0
0
,

l0 ,
6

i.' .''r:

Beetroot raw

Bilberries Biscuit - Custard Cream Biscuit - mini cheddars Biscuits - morning coffee

601,,
483

'i

0.5
6

0,

t...".: .:.',:1.,: l,{,, ; ..':...

... ...

:.

23.8

65

'5)9",,
r.-i,.:t

'

g-g
:. '

,'
r'. -

29,.1
1. ::'

54,2.;
,1.':

.,..r:

i'ii'r,

:].: ::,..';.r

'.. ', l,r,:,,...

'1

444

6.9

14.5

7s.4

44

Food

,Enerry' (Per 1009)

Protein
(grams)
6.9
6

Fat
(grams)

Carbohydrates
(grams)
71.5

(kcal)
440 520
'4go

Biscuits - Rich Tea Biscuits Chocolate covered Biscuits digestive chocolate Biscuits digestive plain Biscuits semi sweet Biscuits shortbread Biscuits wafers f,rlled Biscuits water Black currents Black pudding fried
Blackberries Bran Flakes Bran wheat

l)./
27

67 66 67 75
65.5

I
6.5
7 6
5
11

24.
22

477 460 s00

54A

t7
26
30
12.5 0

66.,:
76
7 15

440 30
300

l,
13

22
0
2 5,5

30 329

1.5 9.3 14

7r.5
27
4

200
600

Brazil Nuts
Bread brown Bread malt Bread rolls white Bread white Bread white toasted Bread wholemeal Breadc.rumbswhite

t2
g
8

60

220 250
300 235
300

)')
J

45

49
54 46.2

10

7 1.6

7.8 9.6
8.8

1.7

b)
42

220 3)U 20 20 300 750

10

2.7
2
0

t2
J
5

77,
1.6
1-

Broccoli tops boiled

Brussels sprouts boiled Buns current

0
8

L. t

55

Buffer
Cabbage srlvoy boiled

0.5
1.3

82
0

0
1

:.7

:':

,.

Cake sponge without fat

.0.6

ffi

a.7

Cheffies

460,

26

400

46

Food

(Per 100g)

, :Enerff - ' (kcal)

170 328
z.

Protein
(grams)
n

Fat
(grams)

Carbohydrates

(gram$
37
10

Chestnuts

)1
2r.6

Chicken Kiev Chicken roast boned Chicken roast meat

24.4
25

r50
159
10

5,
7.5 0

0
0

22
0.8
3.1
8 5
5

Chicory
Chocolate Break (mug of) Chocolate milk Chocolate plain Christmas Pudding Cider dry Cider sweet Cockles boiled
Cocoa powder

1.5 79.4 59
65
4& 3

107

2.4
30

530
530 300 35

29

t2
0

40,
50

0
11

0
0.3

4
0

300
350

'

19,
J

z2
36 62

12
4
6

,l

Coconut Coconut desiccated Cod fillet baked Cod fillet fried Cod fillet fried in batter Cod fillet grilled Cod fillet poached Cod fillet steamed Coffee instant Coffee instant & milk Coke diet Cola

600
100

6
2T 21

t.2
8 10 1.3
1

0
4
8

774

200
100

20

2t
21 19

0l
0 0

90
80
155
36,.96

0.7
:

35.5
,'

3.27
0

0.12 6.14 ,
0 0 14.8

0.48

0.t2
72:2

48.8
163

0
1.1

Coleslaw

6.7

;,- -::: r l,:::1:. .,.rr:. titl

: it.i.r

. ' lr:

(kca$ (Sfamr; "{g9em3}.,.;-,.(g,r'g,trs) C'offiakes.: ,', 350 I 0.5 82 Cornflour 350 0.6 0.7 92 Codsh Fastis.. ,' 330 I 20 3l Crab boiled 1302050 C 'p ed,,.,', s0 l8 I 0 Cracker Bread 375 10.9 4.1 73.7 5;figenis$ .: :r :l 180.504 Cream crackers - Crawford 390 7.7 lZ.g 64.9 ere lot 450 ,,, 1-5,'-, , 48: .' '.,',,2.,,:r,'.' Cream single 200 2.4 2t.2 3
r,:',,,., : :t,..1',:,:::t.::l;::r.

Food

(Per l00g)
:
::

:''iriE_ne ,'' t.Pr

.,,,,

at-,...!ar,b

dlates

:.:',il

:,il.:l

.'

C191s's!$ised,eq1lfd,:,:
Cream whipping

23A 330

2.6

23

]
2.5
71

':-'.'1:,1:

Crispbread rye Crispbread wheat

Urorssant

'

320
390

230
10

Cucumber

1gfi.;.'1,

t:

". .,.

240
120

Custard egg
Custard powder 1.1

120 35

Damsons
Dates dried
:':t't:) t':'

':' 21A
370

1.9 9.5' 45 4.3 0.602 2063 6 4417 0.40g 2055

35 2 7.5 12.2

37 27.3

11

.il

Drinking chocolate Dripping

Duck roast Dumpling
Egg dried
-,.
1'.

. ...1r., :1,, pfl$

..'..

190
,,1,,'.

6677 01000 2s100

3 a.:,'::,',:::,t2,1

200
560

whole

:' 43.6 43.3

25-.,:,,r,:..:
0

48

Food'

;., Encrry

:-Protein

{Per

t:OOg)

F*t

Carbohydratel

, ftqat)
,

.'ftyams) {gra,nS)

', (gr4ms)','

Egg scrambled
Egg whole raw Egg

250,,
150

10,
12.3

.{.t ^a

0:
0

. :,.:

10.9

yolk

340
35

.,

16.r
9 0 13.5

30:5
0

0.,,'
0
0,

Eggwhite

fat cooklng
Fish fingers fried

900'

100
13

230

17

Flour brown
Flour white

330
340
340,:, 320
,

13r
11

69 ,''l
a.:

'1,

'

,'

r.2
1,2

75

Flour white self raising Flour wholemeal f rult gums

Fruit juice sweetened Fruit juice unsweetened

$r'.,
l3

77.,5
66
,'

. .', ','

77A
40

,'

'

1'.
0

O
0

45'
10

30
370

0,
4
U,J

8
56 25
0
J

,":" ''

Fruit pie Fruit salad canned

Goose roast meat Gooseberries Grape nuts cereal

t6
0

1012
320
16

29

22
0
3

I
11

360
,

76

Grapefruit

',Tin: ,

36,
20
'

0.3 0.5

0
0
0

9,
", 5

Grapefruit peeled

Grapes',bffi.
Grapes white Green Bean Greengages Haggrs boiled

50'
60
25,J71

0.5,
0.6

13,,, :
15

:'

0 0,53
0

Mix

1 2il'::

4.1'8
11

50

300,.
130

,,

1,1

22'
4

19
0

.,:: ,;

Halibut steamed

24

49

.....r:,"r,,,Endirift1.t,.: :'rPf,6t-hi- .i. ::-:r'N,,.,i.,,itart,tr...,,,-r ,,,,,,.'l:,,,;

Food
Ham

(Per

l00g)

r,.tFat
;,.
'.

Carbohydrates r

,19|.ff.,,',.,

r"

,,i

|.fi.;.

,,r': 51,'-

.,1

1,

0::, 1:,

Ham cooked

269
.

24.7 22
rrt
:r::rr lt(j.,,':::.;:,:.
,1.:

18.9
,! i t
:

Hanftrrrgers&ied
Hare stewed with

bones 140
240.,,,.,t,,

6
l;1

0
.::r,

Elea4.,roait' '
Heart stewed

:,J,r,.r.

g,

..,.

H,
Honey

Ibe.ore@ ,
.J,

'

Ice cream non dairy

g.,'t,t,'' I, '::l ,'f

Jelly packet

l}lifuey'*ie

,r
.

,.

Kidney stewed
K;pei$,,.at9d,,, ',,:',, Lamb breast roast

180 31 60 170 .13 200' . 290 0 076 fia4 7 ",, ' , '.".i:',2fi,., ... t703821 260 0.5 0 60 58 l0t4 150 256io., 170 26 8
1,..

',,,',,

, .$,r. ,.l,,,..,.'1-,,

: ,,.l

'

200 400

26''- 11 19 37

0 0

t.'.

94

s,toine,4...'.$d

. '

350

grilled Lamb leg roast

Lamb cutlets Lamb shoulder

370

270

Lamb scrag and neck stewed 290

roast

320
900

Lard
teeksrb-oiled,i .':r
,..: 'ri, l.r .,-. ', ,':
a:

24' 29 o ' 23310 26180 26210 zfr'260,'-r:':,::::.:ri 01000

:".

,a.1 .. .:

:.:.

Lemon curd
L.eqr-ron jUieg,,,',., :

...: .....

.\.

:|

Lemon sole friedinbreadcrumb

200

16

13

50

Fosd

(Per 1009)
90

Enerry
(kcal)

Protein Fal Carbohydrates (grams) (grams) (grams)

21
,1

Lemon sole steamed

Lemonade bottled Lemons

0
6
J

24
15

0
1

0 0

Lentils boiled
Lettuce

100
8

8
1

0.5 0

17
1

Liver fried

250 200
120 300 120
97 190 57

27
25

l3
10

7
-f
a

I iver stewed
Lobster boiled Luncheon meat

22
13

3.5

0
5

27
0.6 4.8
11

Macaroni boiled Macaroni cheese - Tin Mackerel fried Mandarin Oranges - can Mango Chutney
Mangoes

4 3.6 22

25
10.5 0 14.7

06
0.5 0.5
7

0
0.4

230
60 170

59.8
15 15

0
10 81

Mararoni cheese Marsaflne

Margarine low fat spread Marmalade

730
370

0 0
0

0 0

4A 0 0

260
7

69

Marrow boiled
Mars

0.4

t.4
67

bm

'

440
44A

)
9

t9
25

Merzipart
Mayonnaise

49
0
5

720
22
OJ

2 0.5

79
0

Melon

Milk
Milk
condensed skimmed

J.J
9.9

3.8 0.3

4.7
60

274

5l

F@,,. ,er,1o0$)

,.,,1i'.SP
,

,, ,,:

.,.,,(kgal),
,'.
r..
'

f,,1 hyd,qates ":n, ,., 'Fa.. ....e (grams) (grams) (grams)

8.3

Milkrcond'ensed: whole

l.

*o*ut"rraA
Milk Milk skimmed

'3?0 '.'',
160
JJ

".

evaporated whole

8.6
3;4,1,

Mince and Spaghetti

92.34
,

8.79

Mincemeat
Muesli
Mushrooms fried Mushrooms raw

254
374

0.
13

210
13.4
-

2.2
2
1.5

Mustmd and
Nectarines

crss

10 50 900

I
0

Oilvegetable
Omelette Onions fried
.l

200
350 25
,

1l
2
1

9 ,' 55i5 ' .. ': 9 11.3 0.1 , rJ, 4.04 5.33 '62, 4 7.5 66 22 .. 0,,, 0.6 0 0 1,,, 0 1l 100 0 160 33 10
':
1

Onions raw

0s
0 , g'.J, 09 0 , 9,, 0.3 1.8 16 ,36 0 13.5
'l 1 11 tt
:,

Onionl sptng
Orange juice Orange peeled .t.
:

35

40 40
16

0.6

.,.

Oxo cube

1.5

Pancakei.,.,' ,I
Parsnips - boiled
Pasta

300
60

6
1.3
,

365
560

13,?.

Pastry flaky cooked

6
,

PtqPuff'
Peach Slices - tin

'

385., ,
530

5,,,4 '
7

Pastry shortcrust cooked

49,,

0.5

40 47 75 3i' 32 56 0' ,',, 12.3.

52

Food

(Per 1009)
49
3+
ai

Energy (kcal)

Protein
(grams)
0.5 0.5 24 24 0.2 5.4
5

Fat
(grams)
0 0

Carbohydrates
(grams)
12.3

Peaches canned Peaches fresh

8 ,' .
9
9

,'

Peanuts fresh Peanuts roasted and' salted

Pears Peas boiled Peas canned

570
57A

s0
50
0

30

I
4.3
7

4t
50
15

0.4
0.3

Peppers green raw

I
72

0,4
15

)
4
34.5

Philadelphia cheese - light

196 1s0
130 63

Pickle Branston
Pilchards canned Pineapple canned Pineapple fresh Plaice fried in butter Plaice steamed Plums cooking Plums dessert Popcorn Pork chops grilled Pork leg roast Porridge Oats with Bran Potato chips Potato crisps
Potatoes baked with skin Potatoes boiled - Kiog

0.7

0.2
5

t9
0.4 0.5

0.7

0.2 0

16:
12

50

280
9A

16:
T9

l8
2
0

14
0

26 40
415 330

0.5 0.5
1.6

6 10

0
12.8

78.2
0

29 27
10.6

24 20
6.7
11

290
3)Z

o
60 37 48.4
20.

r:l

250
526
85

4'
t.t 2i
1.4

3s.2
0

Edwards

82

0.1

19.7

53

Food.,,.'' er lSSg)
Pf,aWiiS.

l:l ll:'l l'::tr.t., l','

::i':i.'r1,]' "i

.,

i' .: ll :,,

Ene1ry (kcal)

, P..rotein

. Ca,rbohydrafes tgrams) ,:(gra4g) .i ,'($rams)

'

itFf,trr

iiir ,r:.::

100,
88

23't'

Z t , t 0., ,, , .,

',:::..:

.,

Prunes - Tin
Prme,gSteWedri:. r
'l

84, 325

"

Puffed wheat cereal

Quiehefo
Rabbit stewed

400t.,,.

90
,

Radish. i .
Raisins

15:

250
,

Raipbefiqs'"''"'
Red

28 20
o

Currents Rhubarb raw

Rhubarb stewed with

sugar

45

RieeBrownBoiled
Rice Krispies cereal Rice,puddi4g cAnned Rice white boiled Rice white raw
Salad

182
350

72

tt9
36O.l
300

Cream

1022 1020 t4 l3 68.5 ;,,.. f,5." 28 2A 1440 1 :,,,. , ,'0..,i. I3,,''..:,, ',,' 1065 106 104 0.501 0.5 0 10 3.4 1.4 40.7 6 0.7 88 3.7 L2 T2.4 2.6 0.1 28 6.s I 87 22715
'I

Salad Cream Weight

T
1.2

Watchers Salmon

8.2

17.4

steamed
cqnqd;n,oil
:,.

T
20A

20 24,
18

S:u,{!ags

?20

Sardines canned tomato sauce I80

S.atS,tri!ras.p,e'e,1 ,,
,

130 140 t2
0,, l.'
...,,

I
0.5
,8,,

,',,

,.,.

35
100

1,,

I
I

Sauce broum

I
13

025
17 : '- ,,15

Sausagesbeefgxilled

.,

' ,'

',ZiA

I
54

I
;

Food

(Per 1009)

Enerry
(kcal)
320
335

Protein
(grams)

Fat
(grams)
25

Carbohydrates
(grams)

Sausages pork

grilled Sausage - Herta

l3 t2
12

l2
a L

3t
18 15

Scampi fried in breadcrumbs 320

29
56
1.4
7

Scones Sherry dry Sherry sweet

Shreddedwheatcereal

370
115 140

7.5
0 0 10.5

0 0
3

320
1

68

Blackcurrent Spaghetti boiled Spaghetti canned tomato

Sorbet
sauce

18

0,3 4

0 0.3

3A3
26

120

51

t.7
r.7
0
6 1.7
0.1

a.2

tr0.5

Spaghetti tin, weight watchers 51

0.2
0

10.5

Spirits - whisky,Gin etc

Sponge pudding

220
340
10

0
46
1

,,,

l6
0 0.1 0
13

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r22

32.2
1.2

Squash Undiluted - sugar free 5 Steak stewed canned 180

0.1
15

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o

Strawberries fresh
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)<
390

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100

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20 124
330 36

6 2
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84
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56

GIossary
Aerobic Exercise
Exercise that requires the intake of additional oxygen to both remove waste products (lactic acid) and supply fresh nutrients (glycogen / fats)- The change from anaerobic

to aerobic exercise is usually around the 90 second mark.

i

Anabolic
The term anabolic means protein building and is often used. by food supplement

manufactures to imply their products

will aid or speed protein (and thus muscle)

building in the body and thus will have similar effects to anabolic drugs (steroids).

Anaerobic Exercise
Exercise that doesn't require an additional oxygen intake. An initial all out burst can only be sustained for 6 - l0 seconds by utilising chemicals present in muscle fibres to generate energy however, contractions can continue for up to 90 seconds by utilising glycogen supplies present in the working muscles. Both these methods of generating energy are very inefficient and create a lot of waste (lactic acid), which must
be

removed if the activity is to continue.

Enzyme
A substance (usually a protein) that affects the
body.
speed of chemical reactions in the

Ergogenic
Any substance or aid used to increase the potential of exercise / sports performance. e.g. A supplement or drug that is used to enhance muscle building or loss.

fat

e'g'A belt used to improve position duringweightlifting / training so more weight can
be lifted.

s7

I
Hypertrophy
The meaning of the word hypertrophy is: The excessive enlargement or growth

I
of

tissue without cell division. The term is often used in relation to sport and exercise to

indicate an increase in muscle

size.

Intensity
Intensity refers to how hard you do something. In relation to exercise it means how
hard you train. To increase the intensity of an exercise session you need to make

I
it

harder not longer.

e.g.

In weight training you increase the resistance not the number of tirnes you

perform an exercise.

Lactic Acid
Formed in working muscles under anaerobic ponditions (and to some extent under aerobic eonditions). It causes the muscular pain associated with intense exercise and
can build up to toxic levels and thus hinder muscle contactions. Although waste product from anaerobic exercise

it is a

it can be utilised for energy production under

aerobic conditions. Leaving a true waste product called lactate.

John Williams

I
58