performance nutrition simplified
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TRANSCRIPT
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Ryan FernandoM.Sc. Food Biotechnology - University of Strathclyde – United Kingdom
M.Sc. Clinical Biochemistry - Goa Medical College – India.
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BALANCED DIET Balanced dietThe diet that contains all the basic 5 food groups such as CARBOHYDRATES, PROTEINS, FATS, VITAMINS and MINERALS in right quantities and right proportions
Food Pyramid
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Nutrients
MacroMacro MicroMicro
CarboCarbo
hydrateshydratesProteinsProteins FatsFats VitaminsVitamins MineralsMinerals
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CARBOHYDRATES . • Main sources of energy to human body. • They include starches and sugars.• 1 gm of carbohydrates – 4 Kcals • The body converts surplus carbohydrates into glycogen
and fat (storage forms of calories for energy)
Carbohydrates
Simple carbs Complex carbs
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Simple Carbohydrates
Instant sources for energy
Immediately absorbed in to the blood
Glycemic index (GI)
Simple carbs – high GI
Examples – sugar, glucose, honey etc
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Complex Carbohydrates • Slow digestion and absorption
• Promotes satiety
• Good sources of dietary fibre
• Low glycemic index (GI)
• Examples: rice, wheat, ragi, oats, roots and tubers etc
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Fats
• Concentrated source of energy
• 1 gm of fat = 9 Kcals
Fats fatty acids
Fatty acids
Essential fatty acids or good fats
Non essential fatty acids or bad fats
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Essential fatty acids
• Omega3 – linoleic acid • Omega6 – linolenic acid, arachidonic acid, EPA
(Eicosapentanoic acid)• DHA (Docosa hexanoic acid) • Sources • Fish liver oil, vegetable & peanut oils etc
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Non – essential fatty acids • Saturated fatty acids or bad fats • Examples• Ghee, butter, pizza are examples for saturated fats • Excess intake leads to diseased conditions
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Proteins – Body Building Nutrient• Amino Acids – Building Blocks of Protein. . • They help in building up and repair of muscles, tissues,
bones, hair etc, • Regulates important metabolic process in the body. • Sources - Milk, meat, egg, fish, chicken etc
Amino Acids
Essential Non – Essential
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Essential Amino Acids
• Cannot be synthesized in the body. • Taken from food source. • Supplements are preferred for best results • Methionine, Arginine, Tryptophan, Tyrosine, Valine, Iso-
Leucine, Leucine, Phenylalanine and Lysine.
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Non Essential Amino Acids Synthesized in the body.
Alanine, Aspartic Acid, Aspargine, Cysteine, Histidine,
Glutamine, Glycine, Proline, Serine, Tyrosine.
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Fats15 – 20 %
ProteinsProteins
20 -25 %
CarbohydratesCarbohydrates
60 – 65 %
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Vitamins – Body Regulator
Essential for growth and maintenance of body
Vitamins
Water soluble
Vitamin – C and B complex vitamins
Fat soluble
Vitamin – A, D, E and K
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Minerals Essential for regulating and building the cells
Common Minerals are
SODIUM, POTASSIUM, CALCIUM, MAGNESIUM, CHLORINE, IODINE, IRON, COBALT AND COPPER
Sources -
Fruits, vegetables, legumes, grains, nuts and seeds are excellent sources of minerals.
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BMR (Basal Metabolic Rate)
Step 1:-Convert body weight (pounds) into kilogramsExample: male, 200 pounds 200 lbs ÷ 2.2 = 90.9 kgStep 2:- Using Body weight in (kgs) perform the following calculation
Men : 1x body weight (kg) x 24Women : 0.9 x body weight (kg) x 24
Example: 1 x 90.9 kg x 24 = 2182
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• Step 3: -
Based on your gender and body fat percentage, determine your lean factor multiplier using the following table
Example: Male, 200 pounds, 15 % body fat , lean factor : 2, multiplier : 0.95
Lean factor
Per cent Body fat (%) Multiplier
1 10 to 14 12 15 to 20 0.953 21 to 28 0.94 Over 28 0.851 14 to 18 12 19 to 28 0.953 29 to 38 0.94 Over 38 0.85
Men
Wom
en
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BMR calculation Step 4 :-
To calculate your BMR, multiply the number obtained in step 2 by your lean factor multiplier
Example: - Male, 200 pounds
2182 x 0.95 = 2073
BMR = 2073 calories
Step 5:-
Male 200 pounds, 15 % body fat, ski instructor, tennis player, weight lifter, jogger
Range: Fitness buff, moderate ; multiplier : 1.65
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Step 6:-
Calculate daily calorie expenditure
To calculate daily calorie expenditure, multiply your BMR (obtained in step 4) by your daily activity multiplier
Example : Male 200 pounds, 15 % body fat, ski instructor, tennis player, weight lifter, jogger
2073 x 1.65 = 3420
Total daily caloric expenditure = 3420 calories
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1.30 = very light
Sitting, studying, talking, little walking or other activities throught the day
1.55 = Light
Typing, teaching, lab or shop work, some walking through out the day
Walking, jogging, gardening type job with activities such as cycling, tennis, dancing, skiing or weight training 1 - 2 hours per day
1.55 = Light
Typing, teaching, lab or shop work, some walking through out the day
1.65 = Moderate
Walking, jogging, gardening type job with activities such as cycling, tennis, dancing, skiing or weight training 1 - 2 hours per day
1.80 = Heavy
Heavy manual labor such as digging, tree felling, climbing with activities such as football, soccer or body building 2 to 4 hours per day
2.00 = Very active
A combination of moderate and heavy activity 8 or more hours per day plus 2 to 4 hours of intense training per day
Average Daily Activity levels Co
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Weight
Input = Output
Food = Activity
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Weight Management
• Weight Loss • Weight Gain
Food/beverages consumed
Necessary physiologi
cal functions
Physical activity
(consumed)Calories in Calories used
(expended)
Energy Balance
CDC
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Weight Management
• Weight Loss • Weight Gain
CDC
FOOD> EXERCISE>SUPPLEMENTS
FOOD> EXERCISE>SUPPLEMENTS
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Summary
• Exercise requirements- Nutrition
• Golden Hour
• Catabolism
• Aminonutrition
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Focus on Muscle Enhancements
34%
33%
33%
TRAINING
NUTRITION
REST & RECOVERY
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Biomechanics – What happens when you
exercise?…
Heart rate
Respiratory rate
Cardiac output
Blood pressure
DigestionExcretion
Catabolism
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Performance Nutrition
• RULE 1 : Eat five times a day
• RULE 2: 1/2/3 fat/protein/carbohydrate
• RULE 3: What am I going to be doing for the next three hours of my life.
• RULE 4: Negative and Positive calorie periods for Fat burning and Muscle Gain.
• RULE 5: SUPPLEMENT
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MUSCLE BREAKDOWN
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Glucose
Fatty Acids
Amino Acids
High Intensity Activity Low Intensity Activity
University of Arizona, Winning Sports Nutrition, 2004
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1.BCAA’S2.GLUTAMINE3.LYSINE4.ARGININE
BUT YOU RECEIVE THEM THROUGH CONVENTION METHOD IN MINIMUM 3 HOURS
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CATABOLISM RECOVERY
CONVENTION METHOD• WHEY PROTEIN• EGG WHITE• MILK• CHICKEN• GLUCOSE
WORST SITUATION • NOTHING
ADVANCE NUTRITION• AMINONUTRITION• TIME BOUND
PROTEIN RECOVERY• SPORTS SOLUTION• COMPLETE MEAL
WITH FIBERS & VITAMINS
• REST MINIMUM 8 HOURS
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FITNESS & MUSCLE BUILDING NUTRITION
• MAIN MOLECULES TO RECOVER FASTER FROM CATABOLISM.
– WATER– GLUCOSE– ELECTROLYTES
• SODIUM, POTASSIUM, CALCIUM, MAGNESIUM
– ERGOGENIC AMINO ACIDS• GLUTAMINE, ARGENINE, BCAA,LYSINE
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FITNESS & MUSCLE BUILDING NUTRITION
– WHEY PROTEIN– CASEIN– SOYA PROTEIN– ALBUMEN– CREATINE– CARNITINE– EPHEDRINE– Glucosamine– Prohormones
• DHEA• ANDROSTENDIONE
• Antioxidants• Green Tea• Ginkgo Biloba• Bilberry• Thistle
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Steroids may help to get
A GREAT PHYSIQUE
(But with a damaged body)
Why Use STEROIDS when there now are
safer Alternatives