Lesson 1: What fuels E for systems?

05/08/2016

What is sports nutrition?

Nutrition: the intake of food, considered in relation to the bodys
dietary needs (WHO)
Sports Nutrition: specialized branch of nutrition that studies food with
relevance to athletic performance.
Poor SN:
Reduced ummunity
Injury risk
Impried physical performance
Reduced productivity during training

Essential Nutrients for Life

Protein
Fats
Carbs
Minerals
Vitamins
Water
Roughage (Fibre)

CARBOHYDRATES
Cereals & Grains, Fruits & Veggies, Most Dairy, Sugars
Functions of CHO:
E/ fuel for exrx/ source of E for human diets
Most important fuel for exrx
Stored as glycogen in liver and muscles
Maintain blood glucose levels
E: 4 kcal/g (17kg)

Fats
Fish, Nuts, Eggs, Alternatives
Functions of Fat:
E dense
Provide essential fatty acids

Act as a carrier for fat soluable vis (ADEK) and antioxidants

Insulate the body and provide a reserve for E
Protective layer for the organs
Form brain tissues, nerves cell membrane
Main intake from unsaturated
Omega 3 fatty acids may be of particular benefit

E: 9 kcal/g (38kg)

Protein
Meat, Fish, Alternatives
Functions of Protein:
Primary function: Growth and repair of tissues and cells
Enzymatic function all enzymes are proteins
Transport function act as carriers for other nutrients
Normonal Function eg insulin
Immune function antibodies fight illness
Buffering function maintain pH balance of the blood
Muscle growth and repair
Satiety
Provides small fuel source for exrx
E: 4 kcal/g (17kg)

Introduction to E Metabolism
3 main E systems:
ATP-PC Anaerobic (Creatine Phosphate System)
Provides E for brief periods

Short sprint, single jump, max weight lift

Creatine: compound made naturally in body. Combined with
phosphate to make PC. Can be obtained from diet from fish, pork,
and beef.
Veggie source of creatine: supplement

(Glycolytic) Anaerobic
absence of O2
breakdown of glucose
activates in high intensity activity
E is produced by breaking down glucose
Last approx. 90 secs

Aerobic

Generates ATP form CHO & fats

Carried out in presence of O2
Produces E in great amounts
Glycogen stores in our muscles.
Fats can only broken down under aerobic conditions (running,
cardio, etc) STEADY STATE

Bodys E source
E is produced by splitting of phosphate group.

Functions of CHO:
E for everything

STRUCTURE

CHO = saccharides
Natural compounds
Fructose is found in fruit.
Sucrose found in table sugar.
Lactose found in milk.
Glycogen found in liver/ muscles.
VERY end form of CHO is glucose.

Digestion
Salivary amylase (breaks down foods in mouth)

Simple sugars goes straight to the bloodstream.

- spike in blood sugar levels

Guidelines for daily CHO Intake

You need to deserve your carbs.

My CHO intake:
Mod: 283.75 397.5
High: 397.5 681.25

My CHO intake:
Recreational: 170 283.75
Competitive 1: 340 453.75

Factors Affecting Glycogen

Exrx increase muscles ability to store more glycogen

What happens with inadequate glycogen stores?

hit the wall
protein gets broken down to make glucose to maintain a constant
bloo glucose level

Glycaemic Index (GI)

All CHO are digested and absorbed at diff rates
Simple CHO are digested and absorbed quicker than complex CHO
CHO foods all have an effect on blood glucose levels

Effect is called the glycaemic index and measures how a CHO

affects our blood gluc lvls
In summary: the effects of what different levels of sugar will do to
your body.

High E food? = usually high calorie foods

Glycaemic Load (GL)

GL takes into account the amount of CHO in a given food.
It studies the glycaemic response, while considering the CHO content
in a specific serving size of a food item.

Calculting GL