Ryan Fernando M.Sc. Food Biotechnology - University of Strathclyde – United Kingdom M.Sc. Clinical Biochemistry - Goa Medical College – India. Performance Nutrition AMPLIFIED

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

Nutrients Macro Micro Carbo hydrates Proteins Fats Vitamins Minerals

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

.

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)

Simple Carbohydrates Instant sources for energy Immediately absorbed in to the blood Glycemic index (GI) Simple carbs – high GI Examples – sugar, glucose, honey etc

Instant sources for energy

Immediately absorbed in to the blood

Glycemic index (GI)

Simple carbs – high GI

Examples – sugar, glucose, honey etc

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

Slow digestion and absorption

Promotes satiety

Good sources of dietary fibre

Low glycemic index (GI)

Examples: rice, wheat, ragi, oats, roots and tubers etc

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

Concentrated source of energy

1 gm of fat = 9 Kcals

Fats fatty acids

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

Omega3 – linoleic acid

Omega6 – linolenic acid, arachidonic acid, EPA (Eicosapentanoic acid)

DHA (Docosa hexanoic acid)

Sources

Fish liver oil, vegetable & peanut oils etc

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

Saturated fatty acids or bad fats

Examples

Ghee, butter, pizza are examples for saturated fats

Excess intake leads to diseased conditions

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

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

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.

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.

Non Essential Amino Acids Synthesized in the body. Alanine, Aspartic Acid, Aspargine, Cysteine, Histidine, Glutamine, Glycine, Proline, Serine, Tyrosine .

Synthesized in the body.

Alanine, Aspartic Acid, Aspargine, Cysteine, Histidine, Glutamine, Glycine, Proline, Serine, Tyrosine .

Nutritional Requirements Fats 15 – 20 % Proteins 20 -25 % Carbohydrates 60 – 65 %

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

Essential for growth and maintenance of body

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.

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.

BMR (Basal Metabolic Rate) Step 1:- Convert body weight (pounds) into kilograms Example: male, 200 pounds 200 lbs ÷ 2.2 = 90.9 kg Step 2:- Using Body weight in (kgs) perform the following calculation Men : 1x body weight (kg) x 24 Women : 0.9 x body weight (kg) x 24 Example : 1 x 90.9 kg x 24 = 2182

Step 1:-

Convert body weight (pounds) into kilograms

Example: male, 200 pounds

200 lbs ÷ 2.2 = 90.9 kg

Step 2:-

Using Body weight in (kgs) perform the following calculation

Men : 1x body weight (kg) x 24

Women : 0.9 x body weight (kg) x 24

Example : 1 x 90.9 kg x 24 = 2182

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

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

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

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

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

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

Weight Input = Output Food = Activity

Weight Management Weight Loss Weight Gain Food/beverages consumed Necessary physiological functions Physical activity (consumed) Calories in Calories used (expended) Energy Balance CDC

Weight Loss

Weight Gain

Weight Management Weight Loss Weight Gain CDC FOOD> EXERCISE>SUPPLEMENTS FOOD> EXERCISE>SUPPLEMENTS

Weight Loss

Weight Gain

Summary Exercise requirements- Nutrition Golden Hour Catabolism Aminonutrition

Exercise requirements- Nutrition

Golden Hour

Catabolism

Aminonutrition

Focus on Muscle Enhancements

Biomechanics – What happens when you exercise?… Heart rate Respiratory rate Cardiac output Blood pressure Digestion Excretion Catabolism

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

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

MUSCLE BREAKDOWN

Glucose Fatty Acids Amino Acids High Intensity Activity Low Intensity Activity University of Arizona, Winning Sports Nutrition, 2004

BREAKDOWN STARTS FOR FOLLOWING MOLECULES BCAA’S GLUTAMINE LYSINE ARGININE BUT YOU RECEIVE THEM THROUGH CONVENTION METHOD IN MINIMUM 3 HOURS

BCAA’S

GLUTAMINE

LYSINE

ARGININE

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

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

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

MAIN MOLECULES TO RECOVER FASTER FROM CATABOLISM .

WATER

GLUCOSE

ELECTROLYTES

SODIUM, POTASSIUM, CALCIUM, MAGNESIUM

ERGOGENIC AMINO ACIDS

GLUTAMINE, ARGENINE, BCAA,LYSINE

FITNESS & MUSCLE BUILDING NUTRITION WHEY PROTEIN CASEIN SOYA PROTEIN ALBUMEN CREATINE CARNITINE EPHEDRINE Glucosamine Prohormones DHEA ANDROSTENDIONE Antioxidants Green Tea Ginkgo Biloba Bilberry Thistle

WHEY PROTEIN

CASEIN

SOYA PROTEIN

ALBUMEN

CREATINE

CARNITINE

EPHEDRINE

Glucosamine

Prohormones

DHEA

ANDROSTENDIONE

Antioxidants

Green Tea

Ginkgo Biloba

Bilberry

Thistle