Performance Nutrition

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Ryan Fernando gives an excellent presentation on the secrets behind Muscle Building, weight loss and ideas to to build a great body by boosting endurance , stamina and strength.
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  • Performance Nutrition

    1. 1. Ryan Fernando M.Sc. Food Biotechnology - University of Strathclyde – United Kingdom M.Sc. Clinical Biochemistry - Goa Medical College – India. Performance Nutrition AMPLIFIED
    2. 2. BALANCED DIET Balanced diet The 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
    3. 3. Nutrients Macro Micro Carbo hydrates Proteins Fats Vitamins Minerals
    4. 4. CARBOHYDRATES <ul><li>. </li></ul><ul><li>Main sources of energy to human body. </li></ul><ul><li>They include starches and sugars. </li></ul><ul><li>1 gm of carbohydrates – 4 Kcals </li></ul><ul><li>The body converts surplus carbohydrates into glycogen and fat (storage forms of calories for energy) </li></ul>Carbohydrates Simple carbs Complex carbs
    5. 5. Simple Carbohydrates <ul><li>Instant sources for energy </li></ul><ul><li>Immediately absorbed in to the blood </li></ul><ul><li>Glycemic index (GI) </li></ul><ul><li>Simple carbs – high GI </li></ul><ul><li>Examples – sugar, glucose, honey etc </li></ul>
    6. 6. Complex Carbohydrates <ul><li>Slow digestion and absorption </li></ul><ul><li>Promotes satiety </li></ul><ul><li>Good sources of dietary fibre </li></ul><ul><li>Low glycemic index (GI) </li></ul><ul><li>Examples: rice, wheat, ragi, oats, roots and tubers etc </li></ul>
    7. 7. Fats <ul><li>Concentrated source of energy </li></ul><ul><li>1 gm of fat = 9 Kcals </li></ul><ul><li>Fats fatty acids </li></ul>Fatty acids Essential fatty acids or good fats Non essential fatty acids or bad fats
    8. 8. Essential fatty acids <ul><li>Omega3 – linoleic acid </li></ul><ul><li>Omega6 – linolenic acid, arachidonic acid, EPA (Eicosapentanoic acid) </li></ul><ul><li>DHA (Docosa hexanoic acid) </li></ul><ul><li>Sources </li></ul><ul><li>Fish liver oil, vegetable & peanut oils etc </li></ul>
    9. 9. Non – essential fatty acids <ul><li>Saturated fatty acids or bad fats </li></ul><ul><li>Examples </li></ul><ul><li>Ghee, butter, pizza are examples for saturated fats </li></ul><ul><li>Excess intake leads to diseased conditions </li></ul>
    10. 10. Proteins – Body Building Nutrient <ul><li>Amino Acids – Building Blocks of Protein. . </li></ul><ul><li>They help in building up and repair of muscles, tissues, bones, hair etc, </li></ul><ul><li>Regulates important metabolic process in the body. </li></ul><ul><li>Sources - Milk, meat, egg, fish, chicken etc </li></ul>Amino Acids Essential Non – Essential
    11. 11. Essential Amino Acids <ul><li>Cannot be synthesized in the body. </li></ul><ul><li>Taken from food source. </li></ul><ul><li>Supplements are preferred for best results </li></ul><ul><li>Methionine, Arginine, Tryptophan, Tyrosine, Valine, Iso-Leucine, Leucine, Phenylalanine and Lysine. </li></ul>
    12. 12. Non Essential Amino Acids <ul><li>Synthesized in the body. </li></ul><ul><li>Alanine, Aspartic Acid, Aspargine, Cysteine, Histidine, Glutamine, Glycine, Proline, Serine, Tyrosine . </li></ul>
    13. 13. Nutritional Requirements Fats 15 – 20 % Proteins 20 -25 % Carbohydrates 60 – 65 %
    14. 14. Vitamins – Body Regulator <ul><li>Essential for growth and maintenance of body </li></ul>Vitamins Water soluble Vitamin – C and B complex vitamins Fat soluble Vitamin – A, D, E and K
    15. 15. Minerals <ul><li>Essential for regulating and building the cells </li></ul><ul><li>Common Minerals are </li></ul><ul><li>SODIUM, POTASSIUM, CALCIUM, MAGNESIUM, CHLORINE, IODINE, IRON, COBALT AND COPPER </li></ul><ul><li>Sources - </li></ul><ul><li> Fruits, vegetables, legumes, grains, nuts and seeds are excellent sources of minerals. </li></ul>
    16. 17. BMR (Basal Metabolic Rate) <ul><li>Step 1:- </li></ul><ul><li>Convert body weight (pounds) into kilograms </li></ul><ul><li>Example: male, 200 pounds </li></ul><ul><li>200 lbs ÷ 2.2 = 90.9 kg </li></ul><ul><li>Step 2:- </li></ul><ul><li>Using Body weight in (kgs) perform the following calculation </li></ul><ul><li>Men : 1x body weight (kg) x 24 </li></ul><ul><li>Women : 0.9 x body weight (kg) x 24 </li></ul><ul><li>Example : 1 x 90.9 kg x 24 = 2182 </li></ul>
    17. 18. <ul><li>Step 3: - </li></ul><ul><li>Based on your gender and body fat percentage, determine your lean factor multiplier using the following table </li></ul><ul><li>Example: Male, 200 pounds, 15 % body fat , lean factor : 2, multiplier : 0.95 </li></ul>
    18. 19. BMR calculation <ul><li>Step 4 :- </li></ul><ul><li>To calculate your BMR, multiply the number obtained in step 2 by your lean factor multiplier </li></ul><ul><li>Example: - Male, 200 pounds </li></ul><ul><li>2182 x 0.95 = 2073 </li></ul><ul><li>BMR = 2073 calories </li></ul><ul><li>Step 5:- </li></ul><ul><li>Male 200 pounds, 15 % body fat, ski instructor, tennis player, weight lifter, jogger </li></ul><ul><li>Range: Fitness buff, moderate ; multiplier : 1.65 </li></ul>
    19. 20. <ul><li>Step 6:- </li></ul><ul><li>Calculate daily calorie expenditure </li></ul><ul><li>To calculate daily calorie expenditure, multiply your BMR (obtained in step 4) by your daily activity multiplier </li></ul><ul><li>Example : Male 200 pounds, 15 % body fat, ski instructor, tennis player, weight lifter, jogger </li></ul><ul><li>2073 x 1.65 = 3420 </li></ul><ul><li>Total daily caloric expenditure = 3420 calories </li></ul>
    20. 22. Weight Input = Output Food = Activity
    21. 23. Weight Management <ul><li>Weight Loss </li></ul><ul><li>Weight Gain </li></ul>Food/beverages consumed Necessary physiological functions Physical activity (consumed) Calories in Calories used (expended) Energy Balance CDC
    22. 24. Weight Management <ul><li>Weight Loss </li></ul><ul><li>Weight Gain </li></ul>CDC FOOD> EXERCISE>SUPPLEMENTS FOOD> EXERCISE>SUPPLEMENTS
    23. 25. Summary <ul><li>Exercise requirements- Nutrition </li></ul><ul><li>Golden Hour </li></ul><ul><li>Catabolism </li></ul><ul><li>Aminonutrition </li></ul>
    24. 26. Focus on Muscle Enhancements
    25. 27. Biomechanics – What happens when you exercise?… Heart rate Respiratory rate Cardiac output Blood pressure Digestion Excretion Catabolism
    26. 28. Performance Nutrition <ul><li>RULE 1 : Eat five times a day </li></ul><ul><li>RULE 2: 1/2/3 fat/protein/carbohydrate </li></ul><ul><li>RULE 3: What am I going to be doing for the next three hours of my life. </li></ul><ul><li>RULE 4: Negative and Positive calorie periods for Fat burning and Muscle Gain. </li></ul><ul><li>RULE 5: SUPPLEMENT </li></ul>
    27. 29. MUSCLE BREAKDOWN
    28. 30. Glucose Fatty Acids Amino Acids High Intensity Activity Low Intensity Activity University of Arizona, Winning Sports Nutrition, 2004
    29. 32. BREAKDOWN STARTS FOR FOLLOWING MOLECULES <ul><li>BCAA’S </li></ul><ul><li>GLUTAMINE </li></ul><ul><li>LYSINE </li></ul><ul><li>ARGININE </li></ul>BUT YOU RECEIVE THEM THROUGH CONVENTION METHOD IN MINIMUM 3 HOURS
    30. 33. CATABOLISM RECOVERY <ul><li>CONVENTION METHOD </li></ul><ul><li>WHEY PROTEIN </li></ul><ul><li>EGG WHITE </li></ul><ul><li>MILK </li></ul><ul><li>CHICKEN </li></ul><ul><li>GLUCOSE </li></ul><ul><li>WORST SITUATION </li></ul><ul><li>NOTHING </li></ul><ul><li>ADVANCE NUTRITION </li></ul><ul><li>AMINONUTRITION </li></ul><ul><li>TIME BOUND PROTEIN RECOVERY </li></ul><ul><li>SPORTS SOLUTION </li></ul><ul><li>COMPLETE MEAL WITH FIBERS & VITAMINS </li></ul><ul><li>REST MINIMUM 8 HOURS </li></ul>
    31. 35. FITNESS & MUSCLE BUILDING NUTRITION <ul><li>MAIN MOLECULES TO RECOVER FASTER FROM CATABOLISM . </li></ul><ul><ul><li>WATER </li></ul></ul><ul><ul><li>GLUCOSE </li></ul></ul><ul><ul><li>ELECTROLYTES </li></ul></ul><ul><ul><ul><li>SODIUM, POTASSIUM, CALCIUM, MAGNESIUM </li></ul></ul></ul><ul><ul><li>ERGOGENIC AMINO ACIDS </li></ul></ul><ul><ul><ul><li>GLUTAMINE, ARGENINE, BCAA,LYSINE </li></ul></ul></ul>
    32. 36. FITNESS & MUSCLE BUILDING NUTRITION <ul><ul><li>WHEY PROTEIN </li></ul></ul><ul><ul><li>CASEIN </li></ul></ul><ul><ul><li>SOYA PROTEIN </li></ul></ul><ul><ul><li>ALBUMEN </li></ul></ul><ul><ul><li>CREATINE </li></ul></ul><ul><ul><li>CARNITINE </li></ul></ul><ul><ul><li>EPHEDRINE </li></ul></ul><ul><ul><li>Glucosamine </li></ul></ul><ul><ul><li>Prohormones </li></ul></ul><ul><ul><ul><li>DHEA </li></ul></ul></ul><ul><ul><ul><li>ANDROSTENDIONE </li></ul></ul></ul><ul><li>Antioxidants </li></ul><ul><li>Green Tea </li></ul><ul><li>Ginkgo Biloba </li></ul><ul><li>Bilberry </li></ul><ul><li>Thistle </li></ul>
    33. 39. Steroids may help to get A GREAT PHYSIQUE (But with a damaged body) Why Use STEROIDS when there now are safer Alternatives

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