NUTRITION & SUPPLEMENTS

TOPICS:

▪ MACRONUTRIENTS

▪ MICRONUTRIENTS

▪ WATER

▪ BIOENERGETICS

▪ METABOLIC CALCULATIONS

▪ WEIGHT MANAGEMENT

▪ SUPPLEMENTS

GREEN SECTION

Sub-Topics:

▪ Energy yeildig nutrients

▪ Carbohydrates

▪ Carbohydrate types

▪ Carbohydrate sources

▪ High fructose corn syrup

▪ Carbohydrate intake

▪ Protein

▪ Amino acids

▪ Protein intake & sources

▪ Lipids (fats)

▪ Lipid Structure

▪ Lipid function

▪ Lipid intake & sources

▪ Alcohol

TOPIC: MACRONUTRIENTS

NUTRITION & SUPPLEMENTS

ENERGY YELDING NUTRIENTS

▪ Macronutrients include dietary items needed in a greater quantity than

(1) gram per day to sustain life long term and are

▪ Most all macronutrients are considered energy yielding

▪ Energy yielding means that once they are digested they are used directly as

fuel for activity and yield ATPs (a pure energy molecule) once fully metabolized

▪ Include carbohydrates, protein, lipids (fats), but excluding water

▪ calories are the scientific unit used to measure the amount of energy

▪ Calories (kilocalories): The food value unit used on nutritional labels, equal to

1,000 calories, which are smaller units that are not used on food labels

CARBOHYDRATES

▪ Carbohydrates provides (4) Kilocalories per gram

▪ Spare protein and helps maintain blood sugar

▪ Provide necessary fiber for the body’s digestive health

▪ Categorized in (2) broad categories: Complex Carbohydrates & Simple Carbohydrates

▪ This nutrient is the most misunderstood of the (3) macronutrients, every fad diet in recent times has attempted to eliminate this nutrient from the public’s diet in one way or another

▪ Blamed for Obesity and type II Diabetes

▪ Functions of Carbohydrates

▪ Preferred energy source for the CNS

▪ Stored as glycogen in liver and skeletal muscle to help maintain blood glucose levels

▪ Glycogen: A complex carbohydrate stored in the liver and muscle cells

▪ Primary fuel source for high intensity activities lasting more than 90 sec.

CARBOHYDRATE TYPES

▪ Carbohydrates are made up of carbon and water and are categorized as either simple or complex based on how many carbon/water units they contain

▪ Complex Carbohydrates (Polysaccharides): A carbohydrates such as fiber and starch found in whole grains and vegetables

▪ Cellulose (fiber): Mostly indigestible plant matter that helps digestion and mobilization of harmful chemicals in the intestines

▪ Recommended intake is between (20-35g) per day

▪ Glycogen: Stored carbohydrates in animals

▪ Starch: Stored carbohydrates in plants

▪ Simple Carbohydrates (Disaccharides, Monosaccharides): A carbohydrate usually in the form of a sugar

▪ Glucose: A simple sugar manufactured by the body from carbohydrates, fat and (to a lesser extent) protein, that serves as the body’s primary fuel source

▪ Fructose: Known as fruit sugar; found in fruit, honey and certain vegetables

▪ Galactose: Combines with glucose in lactose

▪ Sucrose: Often referred to as table sugar; made of glucose and fructose

▪ Lactose: A sugar present in milk that is composed of glucose and galactose

▪ Maltose: Sugar produced in the breakdown of starch; found in beer

CARBOHYDRATE SOURCE

▪ The source of the carbohydrate is incredibly important

▪ Not only do carbohydrate of different types effect insulin and blood sugar levels

differently, but the amount of vitamins and minerals you get from your choice also

ranges wildly from source to source

▪ Even though food labels (at water value) apply a blanketed (4) Kcal/gram, the

amount of calories your body utilizes for a food source varies slightly depending

on the complexity of the carbohydrate

▪ Nutrient Density: The nutrient content of a food relative to its calories

▪ Example: Brown rice starts high in nutrients, but during processing the outer parts of the

kernel are removed, leaving the white inner part, which has calories but does not have the

same amount of nutritional content as the whole grain

HIGH FRUCTOSE CORN SYRUP

▪ High Fructose Corn Syrup (HFCS): A sweetener made from cornstarch

and converted to fructose in food processing

▪ Used in many processed foods and is very cheap and abundant

▪ Many blame HFCS for added obesity, but controlling one’s overall caloric

consumption would offset any effects consuming foods HFCS would have; it's

essentially just a monosaccharide with (4) kcals per gram

CARBOHYDRATE INTAKE

▪ Recommended Intake for Carbohydrates

▪ 45-65% of total calories in a day

▪ Recommendation is based on activity and amount of intense exercise performed

▪ As the duration, frequency and/or intensity of exercise increases so will carbohydrate need

PROTEIN

▪ Protein provides (4) Kilocalories per gram

▪ Best known for its role in muscle growth and repair, but has a vital role in the development, maintenance and repair of all tissues of the body

▪ It also plays a large role in fluid balance, blood clotting, enzyme production, acid-base balance, immune function, hormone production and serves as a carrier for several nutrients

▪ Structure of Protein

▪ Proteins contain carbon, hydrogen, oxygen and nitrogen

▪ Made up of a combination or Amino Acids, the building blocks of proteins

▪ The body can synthesize all but (8) of the total (20) amino acids on its own

▪ Nonessential: Amino acids that are produced by the body and do not need to be consumed in dietary sources

▪ Essential Amino Acids: Amino acids that cannot be produced by the body and must be acquired through diet

▪ Conditionally (Semi) Essential Amino Acids: Amino acids that are usually nonessential, but the by genetics or disease the body is unable to produce them

AMINO ACIDS

Essential Amino Acids Non Essential Amino Acids Semi Essential Amino Acids

•Isoleucine

•Leucine

•Lysine

•Methionine

•Phenylalanine

•Theroine

•Tryptophan

•Valine

•Alanine

•Asparagine

•Aspartic Acid

•Cysteine

•Glutamic Acid

•Glutamine

•Glycine

•Proline

•Tyrosine

•Arginine

•Histidine

PROTEIN INTAKE & SOURCES

▪ Recommended Protein Intake

▪ 10-35% of total calories in a day

▪ Protein Types

▪ Complete Protein: Provide all (8) essential amino acids (protein from animals)

▪ Incomplete Protein: Missing at least one essential amino acids (protein from

plants)

▪ Complementary Protein: Consuming (2) or more incomplete proteins to create a complete

protein meal

▪ Common practice for those who do not consume animal products

LIPIDS(FATS)

▪ Lipids (Fat) provide (9) Kilocalories per gram

▪ Fat or (Lipids) are defined as substances that are insoluble in water (hydrophobic)

▪ Include

▪ Triglycerides: The chemical or substrate form in which most fat exists in foods such as meat, butter and nuts as well as in the human body in fat cells

▪ Fatty Acid: A chain of carbons linked or bonded together, and are the building blocks of fat within the human body

▪ Glycerol: A simple colorless, odorless and viscous liquid polyol (sugar alcohol) compound that is central to all triglycerides (3 fatty acids + glycerol)

▪ Phospholipids: Type of lipid in which one fatty acid has been replaced by a phosphate group and one of the several nitrogen-containing molecules

▪ Sterols: A subgroup of the steroids and an important class of organic molecules (Cholesterol)

LIPID STRUCTURE

▪ Lipids are composed of carbon, hydrogen and oxygen much like carbohydrates, but have almost twice as many hydrogen atoms

▪ Fatty acids are chains of carbon that are linked together

▪ One end of the fatty acid has Carboxyl Group (-COOH) which allows the fatty acid to mix with water; the other end has a Methyl Group (-CH3) which does not mix with water, but does mix with other fats in the body

▪ Saturated Fat: A chain of carbons that are saturated with hydrogen (no double bonds)

▪ Unsaturated Fat: Fatty acid chain that is not saturated with hydrogen (double bonds)

▪ Polyunsaturated Fat: Fatty acid chain with very few hydrogen atoms (many double bonds)

▪ (2) Types

▪ Omega-3 Fatty Acids: Anti-inflammatory effects and help decrease blood clotting

▪ Omega-6 Fatty Acids: Promote blood clotting and cell membrane formation

LIPID FUNCTIONS

▪ Lipids serve many functions in the body including storing energy, supplying essential fatty acid, absorbing and transporting fat-soluble vitamins, protecting and insulating vital organs, adding satiety and flavor to food, providing cell membrane structure and serving as a precursor for steroid hormones

▪ Cholesterol

▪ Low Density Lipoproteins (LDL): Forms bile; can collect on the lining of damaged arteries

▪ Known as bad cholesterol

▪ High Density Lipoproteins (HDL): Inhibits arterial plaque formation

▪ Known as good cholesterol

LIPID INTAKE & SOURCES

▪ Recommended Intake for Lipids

▪ 20-40% of total Calories a day

▪ 10% or less from saturated fat sources

▪ Saturated Fat Sources

▪ Meat, cheese, egg yolks, whole milk, etc.

▪ Monounsaturated Fat Sources

▪ Olives, canola, peanuts, safflower oil, sesame seeds, nuts, avocados, etc.

▪ Polyunsaturated Fat Sources

▪ Soybean oil, corn oil, sunflower oil, salmon, other cold water fish, flaxseed, walnuts, etc.

ALCOHOL

▪ Alcohol provides (7) Calories per gram

▪ Alcohol is not technically a macronutrient or needed in any quantity to

sustain life, but it does provide calories and therefore energy intake

▪ This energy source does not provide vitamins, minerals or contribute to the body’s

growth and maintenance

▪ Although studies have shown that some alcohols such as red wine have

positive effects on the cardiovascular system, the benefits are modest

▪ Most alcohol is also consumed with sugary “mixers” adding to its caloric impact

greatly

Sub-Topics:

▪ Vitamins and minerals

▪ Water/fat soluble vitamins

▪ Minerals

▪ DRI

▪ Functions and food sources

TOPIC: MICRONUTRIENTS

NUTRITION & SUPPLEMENTS

VITAMINS & MINERALS

▪ Vitamins and minerals are considered Micronutrients because they are required in significantly smaller amounts than macronutrients, though not in any way less important

▪ They play a vital roles, such as in extracting energy from macronutrients, producing hormones and helping supplying oxygen to tissues of the body

▪ Having a diverse diet full of highly Bioavailable unprocessed foods should supply ample amounts of all vitamin and minerals needed, but many people feel as if they are unable to do this so supplement with multivitamins

▪ Multivitamins are great as a supplement, but should not replace your need to consume foods high in essential vitamins and minerals

▪ Some benefits such as phytochemicals and *fiber, cannot be substituted by dietary supplement

▪ Some people feel as if more is better when it comes to vitamin and mineral supplements, this can easily lead to Toxicity especially with fat soluble vitamins

WATER & FAT SOLUBLE VITAMINS

▪ Water Soluble Vitamins

▪ Water soluble vitamins act largely as coenzymes, which participate directly in chemical reactions

▪ These vitamins disperse in the body’s fluids without being stored in any significant quantity

▪ Generally, only exist in the body at usable potency between 8-14 hours

▪ Include: Vitamin C & B Complex Vitamins

▪ Fat-Soluble Vitamins

▪ Fat soluble vitamins are stored and dissolved in the liver and adipose tissue (body fat)

▪ Without lipids, these vitamins wouldn’t have a transport mechanism, so diets very low in fat can accelerate deficiencies

▪ Excess consumption of these vitamins can cause toxicity, particularly with vitamins A and D

▪ Do not need to be consumed every day due to the body’s capability to store them

▪ Includes: Vitamins A, K, E & D

MINERALS

▪ Minerals are inorganic compounds made of mainly metallic elements

▪ Serve as constituents of enzymes, hormones, and vitamins

▪ Minerals play an extensive role in catabolic and anabolic processes of the cell

▪ Assists with the synthesis of the metabolic compounds, which enables the biological

nutrient formation of glycogen, triglycerides, and protein from glucose, fatty acids,

and amino acids

▪ Main Functions

▪ Providing components for bone and teeth

▪ Regulation of cellular metabolism, actions of the heart, muscle, and nervous system

▪ The maintenance of acid base balance

▪ Regulation of cellular fluid balance

DRI

▪ Categories of Daily Reference Intake (DRI)

▪ Estimated Average Requirement (EAR): The amount of each nutrient that meets the

requirements of half of healthy people in a particular life-stage and gender group

▪ Recommended Daily Allowance (RDA): The amount of each nutrient that meets the

needs of 97% of healthy people in a particular life-stage and gender group

▪ Adequate Intakes (AI): The average intake of each nutrient needed to sustain health,

based on studies of people in a particular life-stage and gender group

▪ Tolerable Upper Limit (UL): The upper limit of safe, daily intake for a nutrient

FUNCTIONS & FOOD SOURCES

Vitamin Role in Body Good Food Sources

Vitamin AEye development and vision; Maintains integrity of tissues like

skin and the digestive tract; Supports immune systemEggs, Vitamin A Fortified dairy products,

Green-leafy vegetables

Beta-Carotene (provitamin A)

Antioxidant; Can be converted into vitamin A in the body Sweet potatoes, Carrots, Pumpkin

Vitamin DHelps maintain calcium in the blood by increasing calcium

absorption in the digestive tract and decreasing calcium loss in urine

Milk, Salmon, Tuna

Vitamin EAntioxidant; Protects red blood cells, muscles, and other tissues

from free radical damageVegetable Oil, Wheat Germ, Nuts

Vitamin K Necessary for normal blood clotting; Aids in bone integrityCollard Greens and Kale; Spinach; Brussel

Sprouts

Vitamin C (ascorbic acid) Antioxidant; Helps form collagen; Aids in iron absorptionOranges and other Citrus fruits; Green

Peppers; Broccoli (cooked)

Thiamin (Vitamin B1)Coenzyme for several reactions in metabolism; Necessary for

muscle coordination and maintenance of nervous systemCereal; Grains; Pork; Nuts & Seeds

Riboflavin (Vitamin B2) Coenzyme for several reactions in metabolism Milk; Yogurt; Green Leafy Vegetables; Eggs

FUNCTIONS & FOOD SOURCES

Vitamin Role in Body Good Food Sources

Niacin (Vitamin B3)Coenzyme for several reactions in metabolism; In very large

doses, lowers cholesterolPeanuts; Roasted Tuna; Whole Grains

Pyridoxine (Vitamin B6)Coenzyme for reactions involved in amino acid processing; Aids in

breakdown or carbohydrate stores in the muscle and liverFish; Beans; Peas; Spinach; Greens; Bananas

Folic Acid (Folacin)Essential for manufacture of genetic material; Aids in red blood

cell formation; Required for cell divisionAsparagus; Brussel Sprouts; Spinach;

Cantaloupe; Whole Grains

Cobalamin (Vitamin B12)Essential for proper DNA synthesis and Regulation; Helps form

red blood cellsSeafood; Milk Products; Eggs

Pantothenic Acid Coenzyme for several reactions in metabolism In Many Foods

Biotin Energy metabolism In Many Foods

FUNCTIONS & FOOD SOURCESMineral Role in Body Good Food Sources

CalciumComponent of bone and teeth; Involved in muscle contractions,

blood clotting and the release of several hormones/neurotransmitters

Yogurt; Milk; Green Leafy Vegetables; Legumes; Almond Milk

PhosphorusAs phosphate, is a component of bones and teeth; Component of

high-energy molecules in cells (ATP); Found in cell membranesNuts; Seeds; Milk; Meat

MagnesiumInvolved in energy metabolism; Component of many different

enzymesNuts; Grains; Split Peas

IronImportant in the transport and delivery of oxygen throughout the

body; Involved in collagen production and energy metabolism; Antioxidant properties

Meat (especially red); Prune Juice; Spinach; Fortified cereals

Zinc Component of numerous enzymes Raw oysters; Meat; Pecans; Wheat germ

CopperComponent of several enzymes involved in metabolism; Antioxidant

properties; Plays a role in collagen production and hormone/neurotransmitter production

Beef Liver; Oysters; Clams (cooked)

SeleniumComponent of antioxidant enzymes; Involved in thyroid hormone

functionTuna; Brown Rice; Eggs

Iodine Component in Thyroid hormones Codfish; Iodized Salt; Shrimp

FUNCTIONS & FOOD SOURCES

Minerals Role in Body Good Food Sources

Fluoride Involved in strengthening teeth and bonesShrimp (canned); Fluoridated water;

Carrots (cooked)

Chromium Involved in glucose metabolism Broccoli; Grape juice; Potatoes (cooked)

SodiumPromotes blood volume balance; Nerve impulse generation; Involved in muscle contractions; Helps maintain Acid/Base

balance in body

Processed foods; Table salt; Soy sauce; Soups

Potassium

Promotes cell membrane balance; Nerve impulse generation; Involved in muscle contractions; Helps maintain Acid/Base

balance in bodyPotatoes; Bananas; Avocados; Products with

“Bran”

Sub-Topics:

▪ Importance

▪ Structure & function

▪ Intake

▪ Balance & water loss

▪ Dehydration

▪ Electrolytes

TOPIC: WATER

NUTRITION & SUPPLEMENTS

IMPORTANCE

▪ Above all other nutrients water is the most important

▪ Water is a part of nearly every metabolic process in the body

▪ The human body is (40-70%) water with 70% of that total found in muscle tissue

▪ Consuming too little water will not only acutely effect weight loss and sports

performance, but could even be fatal

▪ A human cannot survive more than a few days with no water intake

▪ Water also helps regulate body temperature, the body’s acid-base ratio and

blood pressure

STRUCTURE & FUNCTION

▪ Water is an inorganic substance (meaning it does not contain carbon)

▪ It consists of two hydrogen and one oxygen atom

▪ This bond is unique, and allows other substances to dissolve in water

▪ Water serves many critical functions in the body

▪ It serves as the medium by which the body transports nutrients (i.e. water

soluble vitamins), diffuses gas, rids the body of waste, lubricates joints,

cushions vital organs and provides structure for skin and body tissues

▪ Water also helps stabilize body temperature by absorbing heat generated by

exercise and environment, then uses the mechanism of sweating to diffuse

the heat

INTAKE

▪ The DRI for water varies based on sex, environment and activity

▪ Note that we gain water for many sources including non-water sources such

as our food, metabolic processes in the body and even to some extent from

caffeinated beverages

▪ Female 2.7 liters/day (91 oz) | Male 3.7 liters/day (125 oz)

▪ 2 hours’ pre-exercise (14-20 oz)

▪ 15 min pre-exercise (16 oz)

▪ During exercise (4-8 oz) every 15 min. or (16-23 oz) every hour

▪ Post exercise (50 oz ) for every kg or (23 oz) for every lb. lost during exercise

BALANCE & WATER LOSS

▪ Hydration status depends on the balance between water loss and intake

▪ Water loss depends on many factors including temperature, humidity of environment, age, intensity/duration of activity, individual’s fitness level

▪ It is important not only for athletic performance, but also overall health to monitor weight loss due to water loss

▪ Water loss can happen in many ways including

▪ Urine

▪ Sweating

▪ Respiration

▪ Feces

▪ Other minor Insensible water loss avenues (i.e. tear production)

DEHYDRATION

▪ Dehydration can affect performance and

threaten health, and in extreme conditions

a person’s life

▪ Even at (2-3%) of total weight loss due to

water loss exercise capacity is negatively

effected

▪ When electrolytes are lost and not replace

appropriately the rate of dehydration can be

accelerated greatly

Signs of Dehydration

Dry mouthHeadacheRapid heartbeatSleepinessConstipationRapid breathingThirstUnconsciousness

DizzinessFeverUrine output decreaseSunken eyesDelirium (confusion)Dry skinLow blood pressure

ELECTROLYTES

▪ The minerals potassium, sodium, calcium, chloride, magnesium and phosphate make up what we call electrolytes

▪ Electrolytes help control the balance of fluid between the intracellular/extracellular environments and are essential for electrical conduction within the body

▪ Water typically follows sodium, so the lower the sodium intake, the lower the amount of water the body retains

▪ During periods of very low sodium, and low water levels the kidneys will upregulate water recycling and cause extra water retention in the body

▪ (due to antidiuretic hormone (ADH) stored in the posterior pituitary gland and released by hypothalamus)

▪ Electrolytes are lost through sweat mostly (especially sodium and potassium)

▪ Hyponatremia: Loss of significant amounts of sodium, resulting in an increase in the body’s water levels

▪ Hypokalemia: Loss of significant amounts of potassium, resulting in weakness, fatigue, constipation and muscle cramping

▪ Sports drinks such as Gatorade are ideal for individuals that exercise longer than (60 min.) at a time

▪ Most drinks also help replenish glycogen levels due to the sugar content

▪ The combination of water and electrolytes is superior for hydration than water alone

Sub-Topics:

▪ Thermodynamics

▪ Metabolism

▪ Metabolic energy systems

▪ Carbohydrate utilization

▪ Fat utilization

▪ Protein/amino utilization

▪ Creating & storing energy

TOPIC: BIOENERGETICS

NUTRITION & SUPPLEMENTS

THERMODYNAMICS

▪ First Law of Thermodynamics: Energy can neither be created nor destroyed, it simply transfers from one form to another

▪ Example

▪ Eating an apple and digesting it to create glucose and entering the Krebs cycle to produce ATPs for working tissues to utilize

▪ Food to Energy

▪ Although macronutrients provide calories, they do not directly provide a usable form energy simply by their ingestion

▪ After food is ingested and the nutrients are absorbed, several chemical reactions take place before usable energy is produced

▪ Chemical Energy: Energy contained in a molecule that has not yet been released in macronutrients

▪ Turning chemical energy into a form the body can use requires a series of chemical reactions called metabolism

METABOLISM

▪ Metabolism: The sum of both anabolic and catabolic biochemical reactions that occur in the cells of the body to obtain usable energy from food in the form of Adenosine Triphosphate (ATP).

▪ Catabolism: A metabolic process that breaks down molecules

▪ Ex: (Glycolysis: A catabolic process which breaks down glucose into a usable form of energy, ATP)

▪ Anabolism: A metabolic process that builds molecules

▪ Ex:(Protein Synthesis: An anabolic process that results in the building of muscle)

▪ Metabolic Pathways: A series of chemical steps or reactions that either break down or build up compounds in the body

▪ Mitochondria: Part of a cell where most of the energy-producing pathways occur and the site of most of the body’s ATP production

▪ Acetyl-CoA: An important molecule in metabolism that is formed as an intermediate in the oxidation of all macronutrients; Fatty acids and glucose become Acetyl-CoA if enough oxygen is present as it enters the mitochondria

METABOLIC ENERGY SYSTEMS

▪ Metabolic Energy Systems: The pathway by which ATP is produced depends on the availability of oxygen in the cells

▪ ATP Phosphocreatine System: Individual ATP molecules are utilized for energy, once used become ADP (adenosine diphosphate), but then is recycled by a Phosphagen molecule donated by phosphocreatine stores in muscle tissue making them ATP once again

▪ Fuels bouts of exercise about 10-15 seconds in duration (Ex: Power Clean)

▪ Anaerobic Metabolism: Chemical reactions in the body that do not require the presence of oxygen to create energy through the combustion of carbohydrates

▪ Creates few ATPs

▪ Fuels bouts of exercise >3 minutes (Ex: Sprinting for lifting weights)

▪ Aerobic Metabolism: Chemical reactions in the body that require the presence of oxygen to extract energy from carbohydrates, fatty acids and amino acids

▪ Creates many ATPs

▪ Fuels bouts of exercise between 2-3 minutes (Ex: Jogging for multiple miles)

CARBOHYDRATE UTILIZATION

▪ Once in the cell, glucose is broken down via the catabolic process of glycolysis

▪ Glucose will go through many chemical reactions in glycolysis to ultimately become a substrate called pyruvate

▪ Oxygen is not required for these steps to take place

▪ Throughout this process glucoses changes form and ultimately converted into ATPs

▪ If enough oxygen is available, once the glucose has become pyruvate, it enters the mitochondria for aerobic metabolism and becomes a substance called Acetyl-CoA

▪ Many steps in the metabolic pathway can go in either direction, but once pyruvate becomes acetyl-CoA it cannot go back

▪ Acetyl-CoA starts on a pathway called the Krebs Cycle or Tricarboxylic acid (TCA) cycle, this process requires oxygen and produces many ATPs (36)

▪ If not enough oxygen is available, such as when first starting an exercise, a substance called Lactate is created from the pyruvate providing some ATP few comparatively

FAT UTILIZATION

▪ Fats are stored as triglycerides in the body, therefore the first step in converting

fats to ATP is to break down the triglycerides into fatty acids and glycerol

▪ Glycerol can then be converted to pyruvate or glucose in the liver

▪ Fatty Acids must be broken down in a pathway called Beta-Oxidation

▪ Beta-Oxidation: Process where enzymes break down the carbon chains that make up fatty acids (2)

carbon atoms at a time and convert them to acetyl-CoA which can enter the Krebs cycle

▪ The acetyl-CoA joins with oxaloacetate during the beginning of the Krebs cycle

▪ Oxaloacetate (OAA): A crystalline organic compound made from carbohydrates that is a metabolic

intermediate in may metabolic processes

▪ When carbohydrate intake is low the Krebs cycle slows do the lack of OAA; if this is prolonged the body will form

Ketone Bodies, which can be use as an alternative fuel source

PROTEIN & AMINO ACID UTILIZATION

▪ Under normal circumstances, protein and amino acids are not used to a large extent for energy, however during starvation or when carbohydrate supplies are limited, amino acids can be used to make ATP

▪ The first step in the breakdown of amino acids is to remove the nitrogen group through a process called deamination and is converted to urea then is excreted in urine

▪ Deamination: First step in the breakdown of amino acids; it includes the removal of the nitrogen group

▪ Once the nitrogen is removed, the carbon skeleton is all that remains and has the ability to enter energy-producing pathways at different spots

▪ Carbon Skeleton: The skeletal structure of an organic compound; it is a series of atoms bonded together that form the essential structure of a compound

▪ Depending on which amino acid the carbon skeleton came from, it can enter as pyruvate or acetyl-CoA or at different places in the Krebs cycle

CREATING & STORING ENERGY

▪ Carbohydrate Storage and Creation

▪ About (400g) of glucose can be stored in the liver and skeletal muscle in the form of glycogen and can be released by the hormone glucagon as needed

▪ Glucose can be created as well in a process known as Gluconeogenesis; the breakdown of amino acids, lactate, glycerol or pyruvate to be converted to glucose

▪ Gluconeogenesis: Formation of glucose from non-carbohydrate sources, such as amino acids

▪ Fat Storage and Creation

▪ Fats are stored mostly as adipose (fat) tissue; a small amount is stored in muscle

▪ Fats are produced by a pathway called Lipogenesis; anything that can form acetyl-CoA can be converted to fat and stored (Fat, carbohydrates, alcohol, and amino acids)

▪ Proteins Storage and Creation

▪ Proteins do not have a large storage capacity in the body, though small amounts of amino acids call the Amino Acid Pool can be stored in blood and cells

▪ The body can make nonessential amino acids from the carbon skeletons it gets from pyruvate, essential amino acids and even the breakdown of your own body tissues

COMPLETE LAB ACTIVITIES

▪ Complete Lab Activity [GREEN 1]

WEEK ONE LECTURE

COMPLETE

Sub-Topics:

▪ Resting metabolic rate (RMR)

▪ Activity & TEE

▪ Adjusting for weight change

▪ Uncontrolled variables

▪ Macros

▪ Weight loss example

▪ Weight gain example

▪ Coaching

TOPIC: METABOLIC CALCULATIONS

NUTRITION & SUPPLEMENTS

RESTING METABOLIC RATE (RMR)

• Resting Metabolic Rate (RMR): Your body’s caloric expenditure at rest;

accounts for 60-70% of total caloric expenditure

• Equation: (FFM ÷ 2.2 ) x1.3 x 24 = RMR

• Fat Free Mass (FFM): Amount of muscle, bone, organs and all other non-lipid tissue

• Fat Mass (FM): Amount of Lipid (fat) deposits

• Example:

• 220 lb. Male @ 21% Body Fat (Active)

• 220 x .21 = 46.2 lbs. FM

• 220 - 46.2 = 173.8 FFM

• (173.8 ÷ 2.2) x 1.3 x 24 = 2464.8 Calories/Day RMR

ACTIVITY & TEE

• Activity Multiplier: Accounts for effects an active or inactive lifestyle can have on your metabolic rate

• Activity Levels & Multiplier

• Non-Active (x 1.25) | (no exercise)

• Active (x 1.35) | (exercise 2-3 days/wk.)

• Very Active (x 1.45) | (exercise 4-6 days/wk.)

• Example (continued)

• 2,465 x 1.35 = 3,327.75 Calories/Day

• Total Energy Expenditure (TEE): An estimate of your body’s total caloric expenditure accounting for lean body mass and daily activity level

• RMR X Activity Multiplier = TEE

• Example (continued): TEE = 3,327.75 Calories/Day

ADJUSTING FOR WEIGHT CHANGE

• Gaining and Losing Weight

• Adjusting one's diet for weight loss or weight gain should be a gradual process

• Add or Decrease one’s dietary recommendation by (200) Calories increments

• Ensures the least amount muscle catabolism and minimizes unwanted fat storage

• Monitor closely for appropriate weight gain, loss or plateauing

• Gaining Weight (increasing muscle tone or “bulking”)

• 1 lb. of muscle = 2,500 Calories

• Being in a caloric surplus of 2,500 Calories over the period of a day, week or month does not ensure that a pound of muscle will develop; the right stimulus (exercise) must be present along with appropriate materials for protein synthesis; fat stores commonly develop while “bulking”

• Losing Weight (Fat)

• 1 lb. of fat = 3,500 Calories

• Being in a caloric deficit of 3,500 or more Calories over any period of time does not ensure you will lose just fat; during typical weight loss both muscle and fat are lost

UNCONTROLLABLE VARIABLES

• Assumptions and Flaws

• Without very expensive tests, all these calculations are just estimates of TEE

• We have to assume our body fat testing is as accurate as possible;

• our client has disclosed all medications, conditions and has no genetic predisposition that may affect their metabolic rate;

• our client is being honest about their activity level and they are classified with the correct multiplier

• Certain medications have been shown effect RMR

• Cardiovascular Medication (RMR Lowers by 4-12%)

• Chemotherapy Treatment (RMR Lowers by 6-11%)

• Long Term Human Growth Hormone (RMR Raised by 12%)

• Thyroid Medication (RMR Raised by as much as 17%)

MACROS

• Nutrient Recommendations [FTA]

• Protein: (2.2 - 3.1g) per kg of FFM

• Carbohydrates: (60%) remaining Calories after protein recommendation is found

• Fats: (40%) remaining Calories after protein recommendation is found

▪ Steps

1) Calculate protein from FFM in (kg)

2) Subtract Calories allocated for protein from total recommended Calories

3) Allocate the remaining Calories respectively for carbohydrates and fat

WEIGHT LOSS EXAMPLE

• Client: 180 lb. Female; @ 23% Body Fat; Active Classification; Goal is to lose weight

• Caloric Recommendation

• 180 lbs. x .23 = 41.4 lbs. FM

• 180 - 41.4 = 138.6 lbs. FFM

• (138.6 ÷ 2.2) x 1.3 x 24 = 1,965.6 ≅ 1,966 Calories/Day RMR

• 1,966 x 1.35 ≅ 2,654 Calories/Day (TEE)

• 2,654 - 200 = 2,454 Calories/Day (Recommended Intake)

• Macros

• Protein: (138.6 ÷ 2.2) x 2.5 = 157.5 g (630 Kcals)

• Carbs: 2,454 - 630 = 1,824 Remaining Calories

• 1,824 x 60% = 1,094.4 ⇒ 273.6 g (1,094.4 Kcals)

• Fat: 1,824 x 40% = 729.6 ⇒ 81g ( 729.6 Kcals)

WEIGHT GAIN EXAMPLE

• Client: 180 lb. Female; @ 23% Body Fat; Active Classification; Goal is to gain weight (muscle tone)

• Caloric Recommendation

• 180 lbs. x .23 = 41.4 lbs. FM

• 180 - 41.4 = 138.6 lbs. FFM

• (138.6 ÷ 2.2) x 1.3 x 24 = 1,965.6 ≅ 1,966 Calories/Day RMR

• 1,966 x 1.35 ≅ 2,654 Calories/Day (TEE)

• 2,654 + 200 = 2,854 Calories/Day (Recommended Intake)

• Macros

• Protein: (138.6 ÷ 2.2) x 3 = 189 g (756 Kcals)

• Carbs: 2,854 - 756 = 2,098 Remaining Calories

• 2,098 x 60% = 1,258.8 ⇒ 314.7 g (1,258.8 Kcals)

• Fat: 2,098 x 40% = 729.6 ⇒ 93.2 g ( 839.20 Kcals)

COACHING

• It is incredibly important to understand how to coach someone through their diet plan

• Dynamic nutrition programs that have more flexibility are better adhered to, but will require a greater amount of coaching to keep client from straying too far

• Coaching is a much different skill than training

• Training describes a service that is provide when the client is physically present

• Coaching is the accountability and reactiveness provided to a client when not always physically present

• We can provide the best estimated caloric recommendations and macros, but if we create a nutrition program devoid of consideration of the client as an unique individual it will fail

• Nutrition programs need to be unique to the client and take in account a client’s food biases

• A trainer can use all the science based reasoning possible to create a diet plan, but if the client prefers savory foods high in fat, a diet more carb centric will fail

• Implement your diet plan with your client in mind as well as the best Caloric/Macro estimation possible with the data at hand, re-assess frequently, encourage client to provide feedback and your client’s diet will succeed

Sub-Topics:

▪ Which diets work

▪ Choosing a diet

▪ Things to consider

▪ Eating behaviors

▪ Coaching

▪ Coaching tools

TOPIC: WEIGHT MANAGEMENT

NUTRITION & SUPPLEMENTS

WHICH DIETS WORK

▪ The reality of losing weight is that there is no “perfect diet” that fits

everyone’s needs and wants

▪ It’s obvious that a diet should meet caloric needs and supplies an individual with

adequate amounts of macronutrients and micronutrients respectively, but what’s

not so obvious is how to implement a plan that a client will like

▪ Using the scientific rational from previous information learned and your client’s

preferences, you must create a plan that fits the client

▪ It can be confusing to have so many variables and options, but a client can lose

weight on a beer only diet if they’re in a caloric deficient

▪ Use science based reasoning, listen to your client and frequently reassess for effectiveness

and the plan will work

CHOOSING A DIET

▪ There many diets such as ketogenic, paleo and flexible dieting that are popular

▪ Each plan can work for a client, because at the end of the day a calorie surplus means weight gain and a calorie deficient means weight loss

▪ We recommend that you familiarize yourself with what your client tends to consume more of, carbohydrates or fat

▪ If the client consumes significantly more fat, then a plan that emphasizes fat with low carbohydrate intake may be best

▪ If the client consumes significantly more carbs then a plan that gives the client more carbohydrates may work best

THINGS TO CONSIDER

▪ Some individuals require greater amounts of carbohydrates to function

optimally for their goals such as

▪ Bodybuilders, endurance athletes and marathon runners

▪ Regular weigh-ins and reassessments are the best way to dial in the

best nutrition plan for your client

▪ Trainers cannot recommend diets lower than

▪ 1,200 Kcal/day for females

▪ 2,000 Kcal/day for males

EATING BEHAVIORS

▪ Sometimes psychology has just as much to do with weight issues as eating itself, the following are some examples

▪ Eating and drinking excessively during social events to combat social anxiety

▪ Eating or drinking to cope with any number of stressful or said situations

▪ Feeling pressure to finish plate or return for “seconds” to avoid offending a family member or spouse

▪ Behaviors such as these must be identified and corrected or a less calorie centric behavior put in their place, the following are some examples

▪ Keeping a water bottle in hand at a part instead of a beer or mixed drink

▪ Working out instead of excessive eating or drinking

▪ Start with a smaller plate of food and or disclosing your trying to lose weight to better your health

DIET COACHING

▪ When offering nutrition plans along with your training services, your

job does not end when the client leaves the session

▪ Dietary coaching transcends the walls of facility you train in

▪ To help clients achieve the best results you will need to leave yourself available

for questions at the very least through text message, social media or email

▪ Especially at the beginning of diet implementation, your client will have many

questions and if not answered promptly the client could get discouraged and

fall off track before even getting started

COACHING TOOLS

▪ We live in a great time in history where we can download apps that track our diet straight from our smart phone

▪ Apps such as MyFitnessPal and Fitbit allow users to track weight change, diet and activity easily

▪ In some instances, your weight scale may be able to directly upload your weight tend to your phone

▪ A Fitbit or other device can be worn and report your daily caloric expenditure through activity

▪ You are also able on most apps to scan the barcode on food to populate it into your food diary

▪ The graphic display of your food consumption is incredibly easy to read and understand

▪ The day of tracking calories with a calculator, paper and pen are over

▪ There has never been another time in history where tracking food intake has been easier of more convenient for trainers or clients

Sub-Topics:

▪ Ergogenic vs supplement

▪ Whey protein

▪ Casein protein

▪ Creatine monohydrate

▪ BCAA’s

▪ Fish oil

▪ Multi-vitamins/minerals

▪ DMAA

▪ DMHA

▪ Nootropics

▪ Ephedra

▪ Green tea extract

▪ Beta-alanine

▪ L-arginine

▪ L-Citrulline

▪ Betaine

▪ Yohimbine

TOPIC: SUPPLEMENTS

NUTRITION & SUPPLEMENTS

ERGOGENIC VS. SUPPLEMENT

▪ Supplementing simply means to replace nutrients that are required for

proper nutrition but are not being met through regular diet

▪ Supplements taken above what is necessary to sustain health for the

intention of performance enhancement are called Ergogenic Aids

▪ Multivitamins are supplements whereas pre-workout formulas are typically

ergogenic, though ergogenic products are still commonly referred to as

supplements

Whey Protein

• 3 major forms• Whey Protein Concentrate (WPC)

• Contains anywhere between 35-80% protein by mass• Grade identified as WPC-80, WPC-70, WPC-35 indicating protein content• Higher in carbs (lactose) and fat than other forms of Whey• Least refined form of Whey

• Whey Protein Isolate (WPI)• Must contain minium 90% protein by mass• Less carbs (lactose) and fat than WPC• Good for individuals with lactose digestion issues

• Whey Protein Hydrolysate (Hydrolyzed Whey)• Most refined form of whey (and most expensive)• Most expensive form• Quickest digesting of as proteins have been “pre-digested” (hydrolyzed) by enzymes

Whey Protein

• Benefits• Support muscle growth• Speed recovery• Complete protein -- highest biological value of any protein (104)• Reduce hunger

• Top Brands• Optimum Nutrition (ON)• Dymatize• Cellucor• MyProtein

• Choose a protein that supplies between 25-30g of Protein per scoop

Casein Protein

• Slower digesting protein (5-7 hours to digest)

• Accounts for 80% protein content of milk (whey makes up the other 20%)

• Ideal before bed to suppress midnight hunger

• Often combined with whey as part of a blend, but can be found on its own

• Top Brands• Optimum Nutrition

• Dymatize

• Cellucor

• Kaged Muscle

Creatine Monohydrate

• Most studied supplement around today

• Cell volumizer stored in muscle cells as phosphocreatine

• Enhances ATP production in skeletal muscle

• Increases power, strength, and stamina

• Recommended dose: 5g per day

• Top Brands• Creapure® (used by several brands)• Optimum Nutrition (ON)• Bodybuilding.com• MyProtein

• Note: No need to waste money on fancier forms of creatine (HCl, MCC, etc.) --Monohydrate is the most proven and effective form when compared to other “new” forms of creatine.

Branched-Chain Amino Acids (BCAAs)

• Comprised of Leucine, Isoleucine, and Valine

• Responsible for stimulating muscle protein synthesis (MPS)

• Benefits:• Supports muscle growth• Combats DOMS (delayed onset muscle soreness)• Speeds recovery• Prevents muscle protein breakdown

• Dosage: 5g minimum

• Top Brands:• Scivation • Nutrex• Cellucor• Ghost

Fish Oil

• Rich in omega-3 fatty acids, important for heart health

• Useful if you don't get enough fatty fish in your diet

• Supplies essential fatty acids (EFAs) required by the body

• Western diets typically consume too many omega-6 fats• Excessive imbalance of omega-3:6 can lead to inflammation and disease

• Choose a supplement that contains at least 500 mg of EPA and DHA per 1,000 mg of fish oil.

• Top Brands:• Controlled Labs• Vitamin Shoppe • Nordic Naturals

Multi-Vitamins / Minerals

• Supplies essential micronutrients lacking in the diet

• Good for “filling in the gaps”

• Not a replacement for fruits and vegetables

• Supports overall health and wellness

• Top Brands:• NOW Foods

• Optimum Nutrition (ON)

• Gaspari

• Controlled Labs

DMAA (1,3-dimethylamylamine)

• High powered stimulant included in pre workouts & fat burners

• Stimulates release of norepinephrine (noradrenaline)

• Increases energy, focus, motivation and mood

• Often used alongside caffeine for greater effectiveness

• Dosage: 25-75mg (doses about 75mg increase blood pressure)

• Top Brands• Hi-Tech Pharmaceuticals Supplements

DMHA (2-amino-6-methylheptane)

• “Exotic stimulant” similar to DMAA, but not as “aggressive” feeling

• Heightens focus, mood, and motivation

• Stimulates release of norepiphrine and dopamine

• Dosage: 150-200mg per serving

• Top DMHA Products:• Sparta Nutrition Kraken

• Inspired Nutraceuticals DVST8

• RedCon1 Total War

Nootropics (a.k.a. “Smart Drugs”)

• Work through several different mechanisms• Increases neurotransmitter (acetylcholine, etc.) levels• Prevents acetylcholine breakdown• Strengthens connections between synapses for faster communication b/w

neurons

• Typically used to increase focus, attention, alertness, productivity, memory, and learning

• Highly individualistic (i.e. what works for some, may not work well for others.

• Noted side effects for some: headaches, brain “fog”, anxiety, insomnia

Nootropics (cont'd)

• Common Nootropics• Choline - increases acetylcholine (“learning neurotransmitter”) production

• Dose: 1g choline bitartrate, 300mg Alpha GPC, or 250mg Choline-CDP (Citicoline)

• Huperzine A - prevents acetylcholine breakdown• Dose: 50-200mcg

• Noopept - increases BETA wave function which is the brainwave associated with alertness• Dose: 10-30mg

• Tyrosine - stimulates productions of norepinephrine (noradrenaline) and dopamine• Dose: 1-3g

Ephedra (Ephedrine)

• Extremely powerful Central Nervous System stimulant

• Illegal for use in dietary supplements since 2004• Can still be found though in pharmacies as Bronk-Aid

• Functions to increases energy and basal metabolic rate (BMR)

• May act as a vasocontrictor when taken before exercise

• Dosage: • Solo use: 20-50mg thrice a day

• General use in an ECA (ephedrine-caffeine-aspirin) stack: 20-24mg thrice a day

Green Tea Extract

• Healthy beverage consumed for thousands of years

• Rich in a number of catechins (EGCG for example) that have been shown to support heart health and enhance fat loss

• Functions to inhibits enzyme that degrades norepinephrine, which can cause greater fat oxidation• Increases metabolism

• Combats inflammation

• Dosage: 400-500mg• Look for Extracts standardized for minimum 50% EGCG

Beta Alanine

• Functions to increase muscle carnosine concentrations• Carnosine has a number of antioxidant properties that may be beneficial

• Buffers hydrogen ion (H+) accumulation in skeletal muscle• Offsets “burning” sensation that hits during extended working sets

• Increases stamina, endurance, and overall athletic performance

• Dose: 3.2g / day divided into 2-3 doses to avoid “the tingles”

• Top Brand• NutraBio• SNS• PrimaForce

L-Arginine

• “Old School” ingredient for increasing nitric oxide (N.O.) production to get bigger pumps

• Poor bioavailability in the body, meaning it's not very effective

• Surpassed by other more bioavailable ingredients...

L-Citrulline / Citrulline Malate

• Superior Nitric Oxide booster, due to high bioavailability

• Functions to increases vasodilation, blood flow, and pumps• Improves performance and energy production

• Dose: 3-4g L-Citrulline or 6-8g Citrulline Malate

• Top Brands:• NutraBio

• PrimaForce

• Kaged Muscle

Betaine (Trimethylglycine)

• Derivative of choline and a component of beet root

• Functions as an osmolyte similar to creatine as well as a methyl group donor in the body• Enhances the body's production of creatine• Improves strength, power, and cellular hydration

• Dose: 2.5g / day (can be taken whenever)

• Top Brands:• NutraBio• SNS• NOW Foods

Yohimbine

• Extracted from Yohimbe tree

• Functions as a strong alpha-2 adrenergic receptor agonist • Yohimbine inhibits alpha receptors from operating, which increase lipolysis

• [Alpha receptors inhibit lipolysis (fat burning)]• Increases adrenaline levels • Enhances fat burning and energy levels

• Dose: 0.2mg/kg bodyweight • Yohimbine is extremely strong...start at 2.5mg and work your way up!

• Top Brands:• SNS • PrimaForce• MTS Nutrition

COMPLETE LAB ACTIVITIES

▪ Complete Lab Activity [RED 2]

▪ Complete Lab Activity [RED 3]

END OF SECTION