Sports & Exercise Nutrition (1).pptx for masters degree

I am Tamene Deksisa ,from Haramaya University this ppts use for all sport personnel and Sports & Exercise Nutrition course taker be use and throw!

1. Sports & Exercise Nutrition By : Tamene Deksisa S alale Un iversity . “eat, drink and fit”

2. Contents of the course The basic concepts of sport nutrition Nutritional aspects of macronutrient. nutritional aspects of micronutrients GI of foods Energy Metabolism & Energy Systems Water and electrolyte balance during exercise Sport drinks nutritional timing Traveling nutrition Eating disorder

3. INTRODUCTION Proper nutrition is a vital consideration for athletes who seek to maximize their performance. A proper diet will provide proper nutrients and energy for athletic performance, training and healing. Many factors affect nutrient needs and nutrient availability ;including the athletes’ Physical conditions Nutrient status Age Genetic background.. training/competition type (Intensity, duration etc…) These factors make it essential that the diet be individualized .

4. Cont…... ed A healthy balanced diet is vital for good health. Training can be optimized to help athletes reach their goals by making up-to-date dietary choices. The key to making the diet healthy and balanced is to ensure it provides adequate energy from the consumption of a wide variety of commonly available foods , to meet the nutrients requirements. The food we eat provides the nutrients required by the body. However , no one food or food group can provide all the essential nutrients the body requires. Athletes should eat a variety of foods. All foods can fit The type and quality of fuel  when applying the 4 principles of eating: balance, variety, moderation and enjoyment .

5. SPORTS NUTRITION GOALS sports nutrition goals are to ensure: Adequate energy intake to meet the energy demands of training/competition Adequate replenishment of muscle and liver glycogen with dietary carbohydrates Adequate protein intake for growth and repair of tissue, particularly muscle Adequate overall diet to maintain a healthy immune system Adequate hydration Consumption of food and beverages to delay fatigue during training and competition Minimization of dehydration during exercise

6. Definition of basic word/terms diet  is the sum of food consumed by a person. Nutrition science is the intake, digestion , absorption and metabolism Of food , considered in relation to the body’s dietary needs". It is a result of the processes whereby the body takes in and uses food for growth, development, and maintenance of health . It studies how the body breaks down food and repairs and creates cells and tissue (metabolism <>). Nutritional science also examines how the body responds to food . Sports nutrition  is the study and practice of  nutrition   with regards to improving athletic performance. F ocuses on the type, as well as the quantity of fluids and food taken by an  athlete . nutritional status is One's physical condition as determined by the diet nutrient   is a substance that provides nourishment essential for the maintenance of life and growth.

7. GOOD NUTRITION VS. MALNUTRITION Good nutrition is an adequate, well balanced diet combined with regular physical activity – is a cornerstone of good health. It enhances appearance, and is commonly exemplified by ; shiny clear skin & eyes , erect posture, alert expressions, and well-developed bone structures. Malnutrition nutrition can lead to reduced immunity, increased susceptibility to disease, impaired physical and mental development, and reduced productivity. This can be caused by either over nutrition or under nutrition.

8. Classification of nutrients Nutrients Can Be Classified Based Up On ; Essential And Nonessential Organic And Inorganic Nutrients Macro And Micro nutrients

9. Essential and non essential ESSENTIAL unable to be synthesized internally, so must be consumed by an organism from its environment. animals ultimately derive their essential nutrients from plants, For humans, these include  essential fatty acids ,  essential amino acids ,  vitamins , certain  dietary minerals ,   Oxygen  and water   . There are no "essential carbohydrates", animals can synthesize all the types of carbohydrates needed for growth. NON ESSENTIAL NUTRIENTS nutrients that can be made by the body; they may often also be absorbed from consumed food . dietary fiber All the types of Carbohydrates

10. ORGANIC AND INORGANIC NUTRIENTS ORGANIC nutrients that contain hydrogen , oxygen , and carbon . Carbon is an element which is found in all living things. Before the body can use organic nutrients, it must break them down into their smallest components INORGANIC Inorganic nutrients lacks carbon atom In organic nutrients are already in their simplest forms when the body ingests them, except for water.

11. Macro and micro Nutrients

12. 1. Carbohydrates Introduction Carbohydrates are compounds that contain carbon , hydrogen , and oxygen . Carbohydrates are found in food as sugars, starches, and cellulose. found in the body predominately in the form of glucose (mostly in the blood) and in the storage form of glycogen (many in tissues, predominately muscle and liver ). They are the primary energy source for exercise and provide approximately 4 kcal/g. The largest amount of carbohydrate in the body is stored in the form of muscle glycogen . Smaller amounts are stored as liver glycogen , which helps to maintain normal concentrations of glucose (a sugar) in the blood.

13. Cont.. Carbohydrate as a Fuel for Exercise: CHO is important for athletic performance High levels of stored glycogen before endurance exercise (esp. > 1hr) can help increase performance & reduce time to fatigue High CHO post-exercise enhances recovery Optimum dietary CHO levels depend on: – Total energy intake Body size Health status Duration , intensity, frequency, and type of exercise

14. Function of Carbohydrates CHO are: Primary source of energy (1 of 3 macronutrients) Provide the substrate necessary for glycogen replacement (substrate: glucose) When consumed during exercise, help maintain BG levels & help prevent premature fatigue • CHO recommendations for active individuals: Moderate training: 5-7 g/kg of BW Heavy training: up to 10 g/kg of BW

15. Classification of Dietary CHO Different ways to classify CHO Type of sugar found in the food Level of commercial processing the food has undergone BG or glycemic response to the CHO within the body

16. Structural Classification of CHO Complex carbohydrates : long complex chains of sugars linked together Initially believed that all complex CHO were digested more slowly than simple CHO The term ‘complex carbohydrate’ only refers to the structure of the CHO, not to any digestive properties. Glycogen

17. Food Examples of Complex CHO Nutritionists/ dietitians generally consider the following foods “complex CHOs” because they are good sources of vitamins , minerals, and fiber Vegetables & fruit – Whole grains (breads, cereals, pasta) Legumes ( beans) Primarily contain: starch and fiber

18. 2. Simple carbohydrates primarily refer to processed foods or foods high in sugar E.g. sweetener cereals, breakfast bars, candy, desserts…….. Are generally low in vitamins, minerals, and fiber Primarily contain: mono-, di-, and oligosaccharides (glucose, sucrose, fructose, and high-fructose corn syrup ) Primary CHOs & Sugar in the Diet Monosaccharides : simplest form of sugar Glucose : main CHO in the bloodstream Main energy source in the body Stored in the liver, muscles, and other organs as glycogen Rapidly absorbed from the gut through sodium-dependent glucose transporter ii. Fructose : simple sugar found in honey & fruit Tastes sweeter than table sugar (sucrose) Absorbed from the gut through the glucose transporter 5 (GLUT5 ) and must be transported to the liver for conversion to glucose iii. Galactose : simple sugar found in milk

19. C ont. . 2. Disaccharides : made up of 2 simple sugars Sucrose : glucose + fructose Common table sugar, extracted from sugar cane and beet sugar Most common dietary disaccharide Broken down into glucose and fructose in the gut prior to absorption Lactose : glucose + galactose Sugar found in milk products Lactose intolerant (lacking the lactase enzyme), common in Asians, Native Americans, Hispanics, and blacks C . Maltose : glucose + glucose Primarily formed from the breakdown of starch Rapidly digested to glucose and absorbed quickly into the body

20. Cont.. 3. Oligosaccharides : short chains of 3 to 10 monosaccharides linked together 1. Maltodextrin : Glucose polymer manufactured as long starch units are broken into smaller groups Sugar found in sports drinks and many processed foods Rapidly digested to glucose and quickly absorbed 2 . Corn syrup: Sweet syrup made up of glucose and short-chain glucose polymers produced by enzymatic hydrolysis of corn starch Rapidly digested and absorbed

21. Cont , 4. Polysaccharides : contain starch and fiber (“complex carbohydrates”) Starch : found in plants, seeds, and roots Made up of straight chains of glucose polymers called amylose and some branching chain polymers called amylopectin Starch is digested into glucose Starches high in amylopectin are more rapidly digested and absorbed than starches high in amylase Dietary fiber: part of the plant that cannot be digested by human gut enzymes Goes from the small intestine into the colon, where it is expelled as fecal material or fermented and used by gut bacteria as food Soluble vs. insoluble fiber

22. Glycemic Response to Carbohydrates Glycemic response can; Classify foods as producing a high, moderate, or low glycemic response Glycemic response to both simple and complex CHO foods can vary greatly Some complex CHO (i.e. high in starch) can be hydrolyzed and absorbed as quickly as simple sugars. Glycemic response is generally refers to the changes in blood glucose after consuming a carbohydrate-containing food .

23. High and low GI response High glycemic response: – Foods that produce a large and rapid rise in blood glucose and insulin Can increase muscle glycogen more than foods that produce a low glycemic response Low glycemic response is the reverse of the above

24. The Glycemic Response – food’s ability to contribute glucose to the bloodstream Low to Moderate Glycemic-Index CHOs slowly enter bloodstream desirable prior to exercise because they Provide sustained energy ex. Rice, banana, apple High Glycemic-Index CHOs quickly enter the blood stream best to eat during or after exercise ex. Potato, corn flakes, honey

25. Glycemic index (GI): GI = BG area of test food x 100 BG area of reference food The   glycemic index (GI ) is a measure of the blood  glu cose -raising potential of the  carbohydrate  content of a food compared to a reference food ( generally pure glucose) . scale that ranks CHO-rich foods by how much they raise blood glucose levels compared to a standard food Determined by feeding 50 g of a particular food and watching the blood glucose response over a 2 hr period It is the relative change in blood glucose after consumption of 50 g of carbohydrate in a test food compared to 50g of carbohydrates of a reference food (white bread or glucose). Thus , a high glycemic index food will produce a greater rise in blood glucose concentrations compared to a low glycemic index food, as shown in the above graph.

26. Cont.. As a general guideline, a glycemic index that is 70 or greater is high GI food 56-69 is medium GI and 55 and below is low GI. A stop light graphical presentation has been designed to emphasize the consumption of the low glycemic index foods while cautioning against the consumption of too many high glycemic index foods Consumption of high-GI foods causes a sharp increase in blood glucose concentration that declines rapidly , whereas consumption of low-GI foods results in a lower blood glucose concentration that declines gradually

27. The Glycemic Response – food’s ability to contribute glucose to the bloodstream Low to Moderate Glycemic-Index CHOs slowly enter bloodstream desirable prior to exercise because they Provide sustained energy ex. Rice, banana, apple High Glycemic-Index CHOs quickly enter the blood stream best to eat during or after exercise ex. Potato, corn flakes, honey

28. HIGH MODERATE LOW FOOD GI Glucose 100 Gatorade 91 Potato baked (dry) 85 Jelly (jam) beans 80 Cheerios (pulverized oats) 74 Honey 73 Watermelon 72 Raisins (dry grape) 64 FOOD GI Orange juice 57 Potato, boiled 56 Rice, brown 55 Corn 55 Banana,overripe 52 Baked beans 48 Orange 43 Pasta 41 FOOD GI Apple 36 Pear.. 36 PowerBar 30-35 Fruit yogurt LF 33 Milk, skim 32 Green beans 30 Banana,less ripe 30 Grapefruit 25 Glycemic Index of Some Popular Foods

29. Glycemic load (GL ) accounts for both the amount and source of CHO in a meal The  glycemic load  (GL) is obtained by multiplying the quality of carbohydrate in a given food (GI) by the amount of carbohydrate in a serving of that food. GL = (GI of a food or meal) x (g of available CHO in the food or meal) Glycemic load reflects both quality and quantity of dietary carbohydrates Example: Carrots (peeled, boiled) have a GI of 47 and 5 g CHO per serving The GL of carrots is: (47 × 5) ÷ 100 = 2.4

30. Carbohydrate as a Fuel Source Amount of CHO required depends on the : frequency, intensity, duration, type of exercise & environmental conditions. CHO used during exercise comes from the following sources : Endogenous production of glucose by the liver (gluconeogenesis) Blood glucose Muscle and liver glycogen stores CHO consumed during exercise (exogenous CHO)

31. Crossover concept of fuel use during exercise for Low-to-moderate intensity: CHO + lipids play major roles as energy substrates For Higher intensity (relative aerobic power = 60-65%): CHO becomes increasingly important Lipids become important energy sources during recovery

32. 1 . Gluconeogenesis Gluconeogenesis : endogenous glucose production Metabolic pathway that results in the generation of glucose from non-carbohydrate carbon substrates One of the main mechanisms humans use to keep BG levels from dropping too low (hypoglycemia) Main substrates during exercise: lactate, alanine, glycerol, pyruvate This substrates were comes from; Primarily from the muscle Small amounts of glycerol come from adipose tissue Are transported to the liver for glucose production

33. Cont.. Amount of gluconeogenesis that occurs during exercise is impacted by : Available CHO reserves prior to exercise initiation Amount of CHO provided during exercise Type , duration, and intensity of the exercise bout Exercise environment (e.g. temperature, altitude) Level of endurance training

34. Gluconeogenesis Substrates Lactate: Primary source of lactate during exercise is from the metabolism of glucose to lactate (through glycolysis) Lactate is transported to the liver for glucose production through the Cori cycle , or it may be used directly by adjoining cells as an energy source As glycogen is depleted in the working muscles, nonworking muscles can give up some of their stored CHO by releasing lactate 2 . Alanine: Primary amino acid released by working muscles during exercise Alanine is synthesized as nitrogen (released from the breakdown of aa in the muscles) and is combined with pyruvate Alanine is transported to the liver , where it is broken down into pyruvate and nitrogen, then Pyruvate can be used as a gluconeogenic substrate Nitrogen is converted into urea and eliminated through the kidneys This pathway is called the glucose-alanine cycle

35. 3. Glycerol : the 3-carbon backbone of a triglyceride Adipose tissue or muscle triglycerides can be broken down to yield 3 FAs and glycerol FAs transported to the muscles for energy production Glycerol transported to the liver for gluconeogenesis 4. Pyruvate : Final substrate used for gluconeogenesis 3-carbon compound Can leak from working cells into the blood and is transported to the liver to make glucose

36. Glycogenolysis Glycogenolysis : the chemical process by which glucose is freed from glycogen Liver glycogenolysis : Another source of BG during exercise is the breakdown of liver glycogen Glucose from the liver can be released directly into the bloodstream helping to maintain BG levels during exercise (unlike muscle glycogen) Liver glycogen can be depleted if exercise is strenuous and of long duration Gluconeogenesis and consuming exogenous CHO (e.g. sports drinks, gels) become increasingly important to maintain BG levels

37. Hormonal Control of Carbohydrate Metabolism During Exercise Hormonal changes: Signal the body to break down stored energy for fuel, which can then be used by the working muscles for energy Hormonal responses depend on 2 main factors : • Intensity and duration of the exercise • Individual’s level of physical fitness

38. Cont.. 1. Norepinephrine & Epinephrine : Blood levels rise dramatically within minutes of the initiation of exercise Stimulate the breakdown of stored fat (both adipose & muscle tissue) and CHO (both liver & muscle glycogen), making these fuels available to the working muscles Epinephrine; a hormone produced by adrenal medulla that produce effect on target tissues to increase cyclic AMP ( Adnosin monophosphate) concentration in the cells. It promote glycogenolysis in the liver, muscle & activate lipolysis in the adipose tissues, and raise blood glucose concentration & fatty acid level. B. Norepinephrine hormone produced by adrenal medulla & relies in response to nerve stimulation, thus act as neurotransmitter Stimulate the stored fat and glucose for energy production Insulin : it is secreted in the B-cells of pancreas that enhance the uptake of glucose Help maintain blood glucose within normal range (65-110 mg/ ld ) It increase the synthesis of glycogen from glucose & decrease gluconeogesis Also promote lipogenesis the adipose tissues, Thus it act as anabolic hormone in the body.

39. Cont … Levels of insulin decrease or are maintained at a low concentration during exercise, because the bodies need energy rather than storing as a reserve. • Acute & chronic exercise increases the sensitivity of the skeletal muscle to the action of insulin 3 . Glucagon: secreted in the α -cells of pancreas, to respond to low level of blood glucose Stimulate both gluconeogenesis and glycogenolysis , Thus it act as catabolic hormone in the body. Released from the pancreas in response to the low BG levels that may occur with exercise Helps to maintain BG levels by increasing the release of glucose into the bloodstream 4. Cortisol : – Also stimulated gluconeogenesis and helps to mobilize free FAs and amino acids

40. Cont.. Hormones that increase during exercising are; Norepinephrine Epinephrine : Glucagon Cortisol The only Hormones that decrease during exercising is insulin

41. CARBOHYDRATE RESERVES In the body CHO is stored as long chains of glucose units, called glycogen , in the liver and in the muscles. This form of storage is in principle comparable to that of starch present in potatoes, banana and other plant foods . 1. LIVER GLYCOGEN Reserve The amount of glycogen stored in the liver is approximately 100 g. This quantity may change periodically depending on the amount of glycogen that is broken-down for the supply of blood glucose in periods of fasting and the amount of glucose that is supplied to the liver after food intake. Accordingly , liver glycogen reserves increase after meals but diminish in between, especially during the night, when the liver constantly delivers glucose into the bloodstream to maintain a normal blood glucose level. A constant blood glucose level, within a narrow physiological range, is important because blood glucose is the primary energy source for the nervous system .

42. INFLUENCE OF EXERCISE on liver Glycogen During physical exercise an increased uptake of blood glucose by the working muscles to serve as a fuel for muscular contractions. To avoid the blood glucose level falling below the normal physiological value, the liver will at the same time be stimulated to supply glucose to the bloodstream. This supply is mainly derived from the liver glycogen pool and to a small degree from the process of gluconeogenesis ( glucose synthesis) by the liver cells Thus, appropriate glycogen availability in the liver is a key factor for maintenance of a normal blood glucose level during prolonged exercise. As soon as the liver glycogen store is emptied and exercise is executed without concomitant food intake, the liver may become glycogen depleted. Since the blood glucose utilization and uptake during exercise by active muscles remains high, blood glucose may than fall to hypoglycemic levels. A condition of hypoglycemia during exercise will gradually encourage the maximal use of alternative fuels such as fat and protein and therefore stimulate fat mobilization, protein breakdown and the use of fatty acids and amino acids. The best way to avoid the consequences of a developing CHO shortage during exercise is to maintain an appropriate CHO supply to the blood by means of oral intake.

43. 2. MUSCLE GLYCOGEN reserve The amount of glycogen that is stored in total muscle is approximately 300g in sedentary people and may be increased to >500 g in trained individuals . The total intramuscular stored CHO may thus range in energetic equivalent from 1200 to 2000 kcal. INFLUENCE OF EXERCISE ON MUSCLE GLYCOGEN The rate at which muscle glycogen is mobilized for the production of energy depends on the training status as well as on the duration and intensity of the exercise . Research has shown that small pool of energy rich phosphates (ADP and creatine phosphate), which is immediately available for muscle contractions at any moment of suddenly increased energy need, may deliver energy for a period of up to maximally 10-15s . For any longer lasting events, the energy requirements for muscle work will have to be covered by the mobilization and subsequent metabolism of substrates from the CHO and fat pools in muscle, liver and adipose tissue. The use of any of these pools will never be exclusive alone . Thus , at any time muscle will use a mixture of CHO, fat ( to a very small degree) and protein/amino acids for energy production.

44. TIME COURSE OF GLYCOGEN DEPLETION Four important factors determine the speed and the extent to which glycogen stores will be emptied. Exercise intensity. Exercise duration. Training status. CHO ingestion. 1 . Exercise Intensity And exercise Duration the use of glycogen depends primarily on exercise intensity and duration. At low to moderate intensities, fat will also serve as a substantial energy source, while CHO reserves will be utilized slowly , for example in a cycling event lasting 4 h, during which exercise intensity approximates 55%-60 % of VO2 max. T he relative contribution of fat as energy source will be less during shorter events with a higher intensity. A maximal contribution of CHO and relatively low contribution of fat will be present in events that require a maximal exercise capacity, i.e. during highly intensive training sessions such as interval and tempo training bouts.

45. 2, TRAINING STATUS Compared to less trained individuals, highly trained individuals have an enhanced capacity to mobilize fatty acids from the fat depot, and use them as an energy source . Thus, when working at the same exercise intensity (e.g. running at a speed of 15 km/h ), trained individuals will use less CHO and more fat for muscle contractions . Under competition circumstances, however, this may not necessarily be the case as any individual then will work at his or her individual maximal capacity. For example, the trained runner will run at a speed of 20 km/h while the less trained runner runs at a speed of 15 km/h during competition.

46. 3. CARBOHYDRATE INGESTION DURING EXERCISE The rate of utilization of glucose from stored glycogen in the body can be reduced by supplying oral CHO. For example, when food containing CHO is ingested, digested and absorbed, the digested CHO will enter the circulation as the constituent monosaccharides, mainly glucose and fructose. Accordingly , blood glucose rises after oral CHO intake. This rise reduces the need to break down liver glycogen. Additionally, glucose supply to and glucose uptake by the muscle will be elevated. The increased blood glucose after CHO intake will stimulate insulin release and with it glucose uptake by the muscle as well as subsequent CHO oxidation .

47. CHO for performance CHO are important for athletes in order to meet the fuel need of training, competition, and recovery, including the following; To maximize muscle glycogen recovery/to load muscle with glycogen before exercise or competitions To enhance early recovery after training To enhance fuel availability for prolonged exercise session To provide addition source of CHO for high intensity events.

48. Carbohydrate-loading   it is a strategy to improve athletic performance by increasing the amount of fuel stored in the muscles. T he practice of eating high amounts of carbohydrates for several days immediately before competing, especially for endurance sports, in order to store glycogen in the body, thereby providing greater reserves of energy . The objective is to increase glycogen stored in muscles for use in prolonged strenuous exercise . The methods of CHO loading are: For the first two-three days, the athlete consumes a diet that is low in carbohydrates and high in fat and protein while continuing to exercise and deplete muscles of their glycogen . The diet is then radically changed to a low-fat, moderate-protein, high-carbohydrate diet for two to three days prior to the event. During this time, training should be light. Carbohydrate loading should be undertaken with the supervision of a dietitian .

49. 2.Introduction to Fat The word fat is used in many different ways . In physiology , a fat is a long chain of carbon molecules. The fatty acid chains that are most commonly used by humans for metabolism contain either 16 or 18 carbons atom . In medicine , fats are known as lipids, large fat-containing components in the blood. Triglycerides, sterols (e.g., cholesterol ), and phospholipids are examples. In nutrition , fats are energy-containing nutrients found in food.

50. Cont.ed Fats are composed of carbon, hydrogen and oxygen elements. They are insoluble in water and dissolve only in fat solvents (ether and gasoline). They are made up of building blocks called fatty acids, which are classified as  saturated, monounsaturated or polyunsaturated  depending on their chemical structure. Some of these fatty acids are essential to an individual’s diet whereas others can be detrimental to health if too much is consumed. All types of fat provides about 9kcal/g which means that too much of any type of fat can lead to weight gain

51. CLASSIFICATIONS OF FATS The best way to understand the different kinds of fats is to see their chemistry . the two characteristics used to categorize fats are: The length of the chain , which is measured by the number of carbons contained , and the degree of saturation , which is determined by the number of hydrogen atoms attached to each carbon atoms. The chemical structure of the fat influences how it is digested, absorbed, and transported , so an understanding of physiology is needed . there are three families of lipids , (fatty acid, sterols and phospholipids) The predominant fats in food and in the body are triglycerides , which are made up of three fatty acids attached to a glycerol . Sterols , such as cholesterol, and phospholipids , phosphate-containing fats.

52. FATTY ACIDS To understand the differences in the various fats, one must look closely at their chemical composition . The fatty acids are chains of carbon and hydrogen ending with a carboxyl group (a carbon with a double bond to oxygen and a single bond to an oxygen/hydrogen, written as COOH). The length of the fatty acid chain can range from 4 to 24 carbons The fatty acids used most commonly in metabolism in humans have 16 or 18 carbons.

53. Types of fatty acids There are different types of fatty acids which varies in length and number of bonds. Saturated fatty acids They are solid at room temperature Usually found in animal products Have single bond between carbon atoms they increase the level of blood cholesterol 2. Unsaturated fatty acids Liquid at room temperature It has one or more double bond Includes both mono and polyunsaturated fasts

54. cont.. Monounsaturated fats Contain only one double bond Example are oleic acids, olive oil … Polyunsaturated fats Contain two/more double bond Most vegetable fats .. eg . Sunflower oils, vegetable oils, cottonseeds

55. Digestion and metabolism of fats They are primarily digested in small intestine, b/s the enzyme of stomach and saliva don’t breakdown fat molecules. Organs involved in metabolism of fats are the pancreases and gallbladder . Pancreases In the small intestine, fat stimulate the release of cholecystokinin, (CCK), -small intestinal hormone, in to the blood stream. CCK in the blood trigger pancreases to release digestive enzyme This pancreatic enzyme breakdown triglyceride to monoglyceride and fatty acids. Once this occurs, the broken fat are diffused in to intestinal cells.

56. 2.Gallbladder This produce bile in to the blood stream. This bile coat the fat molecules- resulting formation of micelles. The coating prevent micelles from fusing together Therefore micelles are easily absorbed Fat metabolism There are three main pathways of fats metabolism. Lipolysis, beta-oxidation and ketosis Lipolysis & beta-oxidation occurs in mithochonderia Ketosis; occurs when the rate of formation of ketone by the liver is grater than the ability of tissue to oxidize them. it occurs during prolonged starvation and when large amount of fats are consumed in the absence of CHO.

57. Functions of fats They are the bodies energy provider and reserves. They maintain the bodies temperature at constant. Involved in the production and regulation of steroids Function of steroids Regulate sexuality, reproduction and development of sex organs They balance water in the bodies modify transcription process. Fats are important in nerve impulse transmission, memory storage &tissue structure.

58. Effects of excess fat intake The recommended intake of fat in the diet is limited below 30% of total daily calorie intakes. 1/3 should came from saturated and the reaming from mono and polyunsaturated fatty acids. The effect of excess fat intake will lead to ; Overweight being overweight is associated with increasing the risk of; Type ii diabetes Gallbladder diseases Cardiovascular diseases Hypertension, and

59. Co… 2. Increase level of cholesterol, This results in arteriosclerosis It is build up of cholesterol on the wall of arteries and hearts. When this occurs on the wall of artery it is called coronary arteries & when it occurs in the heart, a myocardial infection/heart attack may occurs . Fat as a source of energy for sport Fat provides the highest concentration of energy, from all the nutrients. Mostly, fats are essential for longer, lower intensity, and endurance exercises. Using Fat As A Source Of Energy Depends On; Fat is slow to digest and convert in to usable source of energy Converting fat in to usable source of energy need more time Converting fat in to usable source of energy takes a great deal of oxygen. So exercise intensity should have to decrease for this purpose.

60. Assignment 1. Nutrients needed for a healthy balanced lifestyle include the characteristics of a balanced diet, the role of nutrients in a healthy, balanced lifestyle, 2. what nutrients are and their food sources. The importance of nutrition in sport information on the importance of nutrition before, during and after exercise; 3.The effects of a poor diet on sports performance 4. Develop a diet plan for football or endurance athletes 5. Sport specific nutrition (nutrition for Athletics event or Football) reasons why varying dietary requirements are required for different intensity and duration of activity & the use of dietary supplements 6. The roles of water, vitamin and minerals in sport performance 7. Fat metabolism (differentiate Lipolysis, beta-oxidation and ketosis)

61. Protein Proteins are made up of amino acids, which contain carbon, hydrogen, oxygen, and nitrogen. It is the nitrogen that distinguishes them from the composition of carbohydrates, fats, and alcohol, which are made up of only carbon, hydrogen, and oxygen. To understand their functions one must understand the structures of proteins . & This basic structural component is an amino acid . Amino acids Amino acids are the building block of proteins, & this long chain of amino acids called polypeptide made up multicomponent of protein molecules.

62. Cont … The general structure of amino acids consists of carbon atom center, and its four substituents, which consists; Amino group (NH 2 ) Carboxyl group (COOH)- organic acids A hydrogen Atom (H) The R-group The first three are common to all the amino acids, but they differ in the R-group. The R-group determine the structural identity and chemical properties of amino acids. Basic amino acids structure is R -CH{NH2}-COOH. There are 20 different amino acids that human body utilize, all this are identified by the R-group.

63. Cont … Example; if Hydrogen (H) represents the R-group the amino acids is known as glycine, which is polar amino acids {i.e. NH 2 -CH 2 -COOH). While if methyl (CH3) represent the R-group it is called alanine- non polar amino acids {i.e. CH3-CH(NH2)-COOH}. Among the 20 amino acids 11 are considered as non essential – i.e. the bodies are able to synthesize them, and the 9 are called essential amino acids which don’t synthesized in the bodies. The qualities of protein depends up on the level at which it provides essential amino acids. Animal protein are mostly complete protein, and plants protein are incomplete.

64. Protein, digestion, absorption and metabolism Protein digestion begins when the foods reaches the stomach and stimulates the release of HCL by the parietal cells. HCL helps protein digestion in two ways; An acid catalyzed hydrolysis reaction, this requires water for breaking down of peptide bonds Conversion of gastric enzyme pepsinogen to pepsin The activated pepsin breakdown the long polypeptide chain in to dipeptide and tripeptides. The protein fragment are then breakdown in the duodenum of small intestine. The enzymes of small intestine hydrolyze protein fragments in to amino acids. Finally the amino acids are absorbed by small in the jejunum and the ileum. Glucose alanine cycle are the main pathway by which amino group from muscle amino acids are transported to the liver for conversion process.

65. Functions of proteins Cellular and tissue provision They are essential components of every types of cells in the body, including muscle, tissue, organ, tendons, ligaments… Needed for formation of enzyme, antibodies, blood clotting.. Important for renewal and repair of tissues ii. hormone and enzyme production They are basic components of hormones, like insulin. Enzymes are also compounds large molecules of protein iii. Fluid balance The presence of blood protein molecules has curtail factors in maintaining proper fluid balance b/n cells and extracellular space.

66. iv . Energy provision In conditions of energy deficits, amino acids may be used primarily as energy fuel to resynthesize ATP. The human body possesses three major functional protein pools: The plasma proteins and plasma amino acids Muscle protein Visceral (abdominal organs) protein

67. 1. PLASMA PROTEINS=AMINO ACIDS Albumin and red blood cells are important plasma proteins. Both are involved in transport processes (carriers) and may be reduced as a result of long-term insufficient protein (nitrogen) intake, energy intake , or a combination of both. transport of oxygen by hemoglobin plays an essential role to feed the metabolic chains of energy production. INFLUENCE OF EXERCISE on plasma protein Exercise is known to be associated with changes in plasma AA composition. It has been shown that branched chain amino acids (BCAAs: leucine, valine, isoleucine) by being oxidized contribute to energy production during exercise. As a result, their concentration in plasma will fall. This has two important consequences: the oxidation of BCAAs will lead to the formation of ammonia , a metabolic end-product in principle known to be toxic and to be associated with fatigue; and the ratio of BCAAs to other amino acids will change

68. Cont;ed It has been shown that a shortage of CHO (glycogen, blood glucose) dramatically increases the use of protein (BCAAs) for the production of energy. Two lines of evidence support this finding: 1. Depletion of endogenous CHO pools leads to: dramatic changes in intramuscular and plasma AAs; increases in the activity of enzyme complexes involved in the breakdown and oxidation of BCAAs; rapidly increasing intramuscular and plasma ammonia levels; a reduction of the time to exhaustion; increased nitrogen loss through sweat and urine . 2. Supplementation with CHO, maintaining sufficient available endogenous CHO, minimizes these changes .

69. MUSCLE PROTEIN reserves Muscle mass forms the largest protein pool within the body. Muscle protein is thought to be the amino acid supplying pool during starvation conditions. Accordingly , starvation is characterized by a decrease in muscle mass and an impaired muscle work capacity. Starvation but also physical exhaustion due to energy deficits is known to change the anabolic=catabolic ratio towards catabolism. Three main goals may be achieved by breakdown of muscle tissue under such circumstances : Liberation of amino acids for use in energy production and maintenance of a normal blood glucose level (gluconeogenesis ). Supply essential amino acids to maintain a normal plasma amino acid composition. Liberation of glutamine to maintain a normal plasma glutamine level, which is assumed to be important for a well functioning immune status and gut function .

70. PROTEIN RECOMMENDATIONS Protein specific recommendations are made depending on the predominant type of training (i.e., endurance, ultra endurance, or strength). For endurance athletes 1.2 to 1.4 g/kg of protein daily for strength athletes is 1.6 to 1.7 g/kg of protein daily Recreational athletes may need the same or just slightly more protein than nonathletic (0.8 to 1.0 g/kg/d) and Ultra endurance athletes may need much more depending on the training meso -cycle (up to 2.0 g/kg/d). While these ranges are good guidelines, they may need to be adjusted slightly depending upon the individual athlete’s specific circumstances. Similar to carbohydrate and fat recommendations, protein intake may need to change as the training cycles change .

71. NUTRITIONAL ASPECTCTS OF MICRONUTRIENTS IN SPORT Vitamins are organic compounds required in the diet in small amounts . Human needs 13 different vitamins, among this 4 are said as fat soluble & nine are water soluble. They are conveniently classed as fat soluble (A, D, E and K) or water soluble (C and the B complex). In considering the different vitamins we shall review : chemical nature, function consequences of deficiency sources recommended dietary allowance (RDA ).

72. Cont … The classification of vitamins are based up on their relative solubility. Solubility determine how vitamins are absorbed, transported and stored in the body. The water soluble vitamins are absorbed easily in to the blood stream, where they are feely travel & excess water soluble vitamins are detected and removed by the kidney as urine. Fat soluble vitamins requires a more complex absorption process. They are usually carried by special protein in to blood stream. Sources of vitamins Human bodies doesn't manufacture most of the vitamin it requires, they must obtain them from food. Vitamins abundant in fruits, vegetables, & grains. In addition many process food contain added vitamins. A few vitamins are processed in certain parts of the body. Eg . Skin can make vit . D When exposed to sunlight Intestinal bacteria makes vit . K.

73. Ctt Water-soluble vitamins Nutrient Function Thiamine (vitamin B1) Part of an  enzyme  needed for metabolism; important to nerve function Riboflavin ( vitamin B2) important for normal vision and skin health Niacin (vitamin B3) important for nervous system, digestive system, and skin health Pantothenic acid Part of an enzyme needed for energy metabolism Biotin Part of an enzyme needed for energy metabolism Pyridoxine (vitamin B6) Part of an enzyme needed for protein metabolism; helps make  red blood cells Folic acid Part of an enzyme needed for making  DNA  and new cells, especially red blood cells Cobalamin (vitamin B12) Part of an enzyme needed for making new cells; important to nerve function Ascorbic acid (vitamin C) Antioxidant ; part of an enzyme needed for protein metabolism; important for immune system health; aids in iron absorption

74. ctdddd Fat-soluble vitamins Nutrient Function Vitamin A Needed for vision, healthy skin and mucous membranes, bone and tooth growth, immune system health Vitamin D Needed for proper absorption of  calcium ; stored in bones Vitamin E Antioxidant; protects cell walls Vitamin K Needed for proper blood clotting

75. Vitamins for sporting performance Followings are the way vitamins aid sport performance and maintain Health of Athletes; They are crucial for turning food into energy through metabolic pathways aiding in the production of oxygen-carrying proteins, maintenance of bone health proper immune system function fluid balance . help with the synthesis and repair of new muscle tissue protect against oxidative stress.

76. Antioxidants Antioxidants   are:   compounds  that inhibit  oxidation .  *Oxidation *  is a  chemical reaction  that can produce  free radicals , thereby leading to  chain reactions  that may damage the  cells  of organisms. “Free radicals are the natural byproducts of chemical processes or free radicals are waste products from various chemical reactions in the cell that when built up, harm the cells of the body." Nutrients that act to prevent oxidative damage resulting from free radical formation. A substance that reduces damage due to oxygen, such as that caused by free radicals. Well-known antioxidants include enzymes and other substances, such as  vitamin C ,  vitamin E , and beta carotene , which are capable of counteracting the damaging effects of oxidation. Antioxidants are also commonly added to food products such as vegetable oils and prepared foods to prevent or delay their deterioration from the action of air. Antioxidants may possibly reduce the risks of  cancer . Antioxidants clearly slow the progression of  age-related muscular degeneration .

77. Antioxidants do their roles by: Scavenging free radicals Removing the catalysts that accelerate oxidative reactions Repairing damage caused by oxidation Binding free metal ions to prevent them from reacting with reactive species

78. Cont.. Numerous defense systems protect the body against excessive oxidative damages Our body produces some antioxidants on its own, but an insufficient amount. Oxidative stress occurs when there is an imbalance of free radicals and antioxidants (too many free radicals and too few antioxidants). Antioxidants can be acquired through diet. "Antioxidants are plentiful in fruits and vegetables, especially colorful fruits and vegetables. Some examples include berries, tomatoes, broccoli, nuts and green tea.

79. Minerals Minerals are inorganic substanecs , lacking carbon molecules . Our body requires more than 25 known minerals which has different functions like; essential for a well-functioning of skeleton, teeth and muscle. Maintain acid-base balance & water balance Promote normal heart rhythm There are two basic classification of minerals, Macro mineral; are the major minerals that the body requires relatively in larger quantity. Example, calcium, potassium, sodium, magnesium, phosphors, sulfur chlorine , etc … Micro minerals, they are trace minerals that required in a very small amounts. examples iron, cobalt, zinc, iodine, selenium, chromium, florid, cooper, manganese

80. MINERAL RESERVES The mineral content in the body differs among tissues as well as between intra- and extracellular compartments. Bone has a high calcium and phosphate content, the muscle cell has a high content of potassium and magnesium , and blood and interstitial water are high in sodium and chloride . The major fraction of the _metabolic_ mineral pool is present in blood plasma and interstitial fluid. T he actual mineral contents in the body can be determined by; Absorption from food uptake or release by tissues as well as losses (by sweat, urine, faces) This mineral level remains within a narrow range. Therefore, any excess of minerals will be compensated by increased excretion. Any shortage will compensated by reduced excretion or=and by increased release from tissues.

81. Macro minerals Major minerals Mineral Function Sodium Needed for proper fluid balance, nerve transmission, and muscle contraction Chloride Needed for proper fluid balance, stomach acid Potassium Needed for proper fluid balance, nerve transmission, and muscle contraction Calcium Important for healthy bones and teeth; helps muscles relax and contract; important in nerve functioning, blood clotting, blood pressure regulation, immune system health Phosphorus Important for healthy bones and teeth; found in every cell; part of the system that maintains acid-base balance Magnesium Found in bones; needed for making protein, muscle contraction, nerve transmission, immune system health Sulfur Found in protein molecules

82. Microminereals Trace minerals Mineral Function Iron Part of a molecule (hemoglobin) found in red blood cells Zinc Part of many  enzymes ; needed for making  protein  and genetic material; has a function in taste perception, wound healing, normal fetal development, production of sperm, normal growth and sexual maturation Iodine Found in thyroid hormone, which helps regulate growth, development, and metabolism Selenium Antioxidant Copper Part of many enzymes; needed for iron metabolism Manganese Part of many enzymes Fluoride Involved in formation of bones and teeth; helps prevent tooth decay Chromium Works closely with  insulin  to regulate blood sugar (glucose) levels

83. Video Demo of human digestion system Digestion in Human Beings 3D CBSE Class 7 Science ( www.iDaaLearning.com).mp4

84. WATER AND ELECTROLYTE BALANCE DURING EXERCISE Water is the most abundant substance in the body, comprising approximately 60 percent of an average person’s body weight. Functions of water in the body; provides the aqueous medium for chemical reactions transports substances throughout the body, facilitates thermoregulation , is critical to most other physiological processes. Because of the additional physiological stress generated by physical activity, exercise, and sport, fluid balance is an important consideration for athletes and active people. The amount of water in the body depends on a variety of factors, including body size , gender , age , and body composition.

85. DISTRIBUTION OF BODY WATER AND ELECTROLYTES Water is distributed throughout the body. This distribution is often separated into two major compartments : intracellular fluid (ICF) and extracellular fluid (ECF) . Intracellular fluid consists of all the water contained within the trillions of cells in the body. The ECF is further divided into sub-compartments. Blood Plasma (intravascular volume) , the watery portion of the blood. interstitial fluid , the fluid that is found between the cells. WATER LOSS AND WATER INTAKE Fluid balance in the body is partially a result of the daily balance of water intake and water loss.

86. Ctd .. Water Loss: Water loss from the body is generally categorized as either insensible or sensible. Insensible refers to a loss that are not normally noticed by the individual, including water lost through ventilation and through non sweat diffusion through the skin . The three major areas of sensible water loss are the fluid lost in urine , feces , and sweat . Euhydration refers to a “normal ” amount of water to support fluid balance and to easily meet required physiological functions. Hyperhydration refers to body water above that considered normal and is typically a short-term condition. Hypohydration is the term used to describe body fluid levels that are below normal or optimal. It is the result of either an inadequate intake of water, excessive loss of water, or a combination of both.

87. FACTORS THAT AFFECT WATER LOSS THROUGH SWEATING 1 . Exercise intensity can influence sweat rate through its independent effect on core temperature. increased exercise intensity results in higher body temperatures, and higher body temperatures will stimulate higher sweat rates. 2. Environmental conditions ; higher temperatures result in higher core temperatures and higher sweat rates. The relative humidity, or amount of water vapor in the air, can also influence sweat rate and can make fluid loss by sweating more visible. 3 . Clothing, uniforms , and protective gear may further influence the rate of sweating by providing a barrier to heat loss. 4. The training status of the athlete and the degree of acclimation to the heat are also important factors affecting sweat rate. T rained athletes typically have higher sweat rates than do sedentary individuals. Trained athletes will start sweating sooner as body temperature begins to increase and will sweat at a higher rate, so they have a greater potential for water loss through sweating.

88. HOW TO CALCULATE SWEAT RATE Sweat rate = ( A+ B) C where, A= (weight change) =pre exercise body weight - post exercise weight B= fluid consumed during exercise C = exercise duration recorded in hours What happen during exercise ? How heat injuries are occurred? heat is generated as a byproduct of working muscle. During exercise, as the body heat raise body temperature and heart rate also raise, as exercise increase/continue, the body is limited in transferring heat from the muscle to the skin surfaces. If not hydrated at this time heat related injuries are resulted. Heat injuries are; heat cramp, heat exhaustion, and heat stoke.  

89. The effect of fluid loss on the body Body weight loss as sweet Physiological effect 2% Impaired performance 4% Capacity for muscle work decline 5% Heat exhaustion 7% Hallucination 10% Circulatory collapse, and heat stroke heat cramp : heavy muscle spasms resulting from heavy sweeting heat exhaustion ; sever fatigue resulting from excess exposure to heat heat stroke: a life threatening condition that develop rapidly & may not have any warning sign

90. Sport drinks There are three types of sport drinks, all of them has several level of electrolyte, CHO and fluids. Osmolality of fluids It is the measure of number of particles in a solution. In a drinks this particles comprises of CHO, electrolytes, water, and sweatiness. In Blood this comprise sodium, nutrients, fluids, etc.. Blood has an osmolality of 280-330 Osm /kg, and drinks with osmolality level of 280-330 Osm /kg are said as isotonic drinks. Hypotonic and hypertonic drinks /contain either less or higher than the osmolality level of blood. Importance of sport drinks Isotonic; quickly replace fluid loss by sweating, and supply the boot of CHO Hypotonic : quickly replace fluid loss by sweating without boot of CHO Hypertonic; used to supplement daily CHO intake, normally after exercise to top up glycogen store.

91. Alcohol and sport performance Alcohol is a fluid that provide the body with 7 cal /g. Consumption of alcohol has cardiovascular, metabolic, neuromuscular, thermoregulatory effect that can reduce athletic performance. Alcohol can negatively affect performance by limiting glycogen store, depleting the bodies nutrients, promote dehydration, and many other effects. The following are some of the ways alcohol can interfere optimal performance Dehydration Impair performance i.e. impair reaction time, inability to maintain balance, decrease coordination, minimize response skill etc …. Increase recovery period Fat storage

92. Nutrition timing Objectives of post evet nutrition Replacing glycogen depleted growth and repair Recovery and Adaptation to and from training Pre event, during and post event nutrition Objectives of pre event nutrition To top up muscle and liver glycogen Assist adequate hydration Prevent hunger & ensure mental alertness To improve performance Objectives of During event nutrition Help to delay fatigues Help to Maintain exercise intensity Blood glucose level were boosted Glycogen are not depleted rapidly

93. Eating disorder Eating disorder are psychological problem marked by an obsession with food and weight. There are 4 types of eating disorder Bulimia Nervosa , In this, someone might eat excess food and try to compensate in extreme ways, such as forced vomiting, perform hard exercise to prevent weight gain. Characterized by a cycle of bingeing purging. Effect of bulimic behavior on the health Tooth erosion, cavity and gum problem Water retention, abdominal bloating Flood lose A number of self distractive behavior like smoking, sexual promiscuity and kleptomania

94. 2. Anorexia nervosa It involves psychological aversion to food that leads to state of self starvation and emaciation. They have a rear fear of weight gain and distorted view of body shape and size. Effect of anorexia nervosa on the health Psychological effect like depression Hormonal change like reduced reproductive hormone, low thyroid and growth hormones, and higher stress hormone Reduced blood flow Effect on bone and growth Neurological problems .. Distorted thinking, odd nerve sensation, seizers … Negatively affect fertility and pregnancy

95. 3. Binge eating Bingeing without purging is characterized by compulsive overeating, with the absence of bulimic behavior like vomiting or laxative abuse (eliminate excess calorie). Characteristics of binging disorder Consume 5000-15000 cal. in one sitting Eat three meals per day plus frequent snacking This disorder leads to overweight and obesity. 4. Eating disorder otherwise not specified This is used to describe eating disorder not specifically determined as anorexia or bulimia. The cause of this may be; Genetic factors Cultural pressure Gender, Race and ethnicity etc … Characterized by either overweight without consuming excess food or underweight while consuming excess foods.