During the fall semester of senior year of undergraduate classes, I designed a lesson plan for a short presentation targeted towards high school athletes to give them a basic overview of the macronutrients' role in exercise. I presented this to my fellow classmates in my Nutrition Education and Counseling class.

1. The Macronutrients’
Role in Physical
Performance
Chad Wessinger
Wessinger 2015

2. What are the 3 Macronutrients?
Wessinger 2015

3. What are the 3 Macronutrients?
•Fat
•Carbohydrates
•Protein
Wessinger 2015

4. The Basics: Fat
• Functions:
• Storage form of excess energy
• Protects organs
• Absorption & transport of certain micronutrients
• Cell membrane structure
• Bile
• Sex hormone precursor
• Forms:
• Phospholipids, lipoproteins
• Fatty acids, sterols
Wessinger 2015

5. Fat & Athletic Performance
• Strength Athletes
• Muscle building: testosterone precursor
• EnduranceAthletes
• Fuel: fuel source during prolonged, sub-maximal aerobic exercise
• Timing
• Avoid high-fat meals immediately before exercise
• Metabolism During Exercise
• Carbohydrates & fat metabolized together, nature of mixture dependent on
intensity, duration, aerobic fitness level, amount of available intramuscular
stores
Wessinger 2015

6. The Basics: Carbohydrates
• Functions:
• Associated with ATP (energy) generation
• Energy stored as glycogen
• Converted to fat when glycogen stores are full
• Primary energy source of CNS
• Blood sugar
• Forms:
• Monosaccharides, disaccharides, oligosaccharides
• Polysaccharides
• Fiber
Wessinger 2015

7. Carbohydrates & Athletic
Performance
• Strength Athletes
• Majority of energy comes from ATP stores
• Tissue protein conserved when adequate carbohydrate is consumed
• Endurance Athletes
• Used in combination with fat stores
• Timing
• Small & simple when closer to exercise
• Research unclear regarding need for CHO rich meal immediately
following exercise
• Metabolism During Exercise
• Carbohydrates & fat metabolized together, nature of mixture dependent
on intensity, duration, aerobic fitness level, amount of available
intramuscular stores
Wessinger 2015

8. The Basics: Protein
• Functions:
• Transport proteins, hormones, neurotransmitters, enzymes
• Structural component in muscle
• Growth, maintenance, repair of muscle
• Forms:
• Intact
• Isolates
• Hydrolysates
• Amino Acids
Wessinger 2015

9. Protein & Athletic Performance
• Strength Athletes
• Growth, maintenance, repair
• Endurance Athletes
• Negative protein balance can impair recovery
• Timing
• Consume protein-rich meals separated no more than 5-6 hours
before and after exercise
• Metabolism During Exercise
• Used to produce ATP if other stores are low or depleted
Wessinger 2015

10. Balance
• Each has its benefits
• Diet should consist of all macronutrients in recommended amounts for athletes
• TotalCalories (energy):
• Moderate exercise: 25-35 kcal/kg bodyweight/day
• Intense exercise: 50-80 kcal/kg bodyweight/day
• Carbohydrates: 5-10 g/kg bodyweight/day
• 4 kcal/1 g
• Protein: 1.5-2 g/kg bodyweight/day
• 4 kcal/1 g
• Fat: varied
• 9 kcal/1 g
Wessinger 2015

11. Individualization & Specificity
• Guidelines and recommendations are not set in stone
• Athletes should use trial and error to determine what
combination works best for them
• Different sports, different energy requirements
• Strength athlete vs. distance runner
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12. Review
• Which macronutrient’s primary role is to supply the body with
energy?
• Fat
• Carbohydrates
• Protein
• All athletes should consume the same macronutrient
distribution
• True
• False
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13. Review
• Which macronutrient’s primary role is to supply the body with
energy?
• Fat
• Carbohydrates
• Protein
• All athletes should consume the same macronutrient
distribution
• True
• False
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14. Summary
• Fat, carbohydrates, & protein
• All have benefits to the athlete
• Energy production, storage of excess energy, growth & recovery
• Individual should determine best combination for
themselves using trial and error
Wessinger 2015

15. References
1. Kerksick, C.M. Nutrient timing: metabolic optimization for health, performance, and
recovery. London,GBR: CRC Press; 2011. Retrieved from
http://www.ebrary.com.pitt.idm.oclc.orgISSN
2. Kreider et al. ISSN exercise & sport nutrition review: research and rocomendations.
Journal of the International Society of Sports Nutrition. 2010;7:7.
3. Aragon, Alan, Schoenfeld, Brad. Nutrient timing revisited: is there a post-exercise
anabolic window?. Journal of the International Society of Sports Nutrition. 2013;10:5.
4. Dorfman, Lisa. Nutrition in exercise and sports. In: Krause’s food and the nutrition care
process. St. Louis, MO: Elsevier; 2012:507-530.
5. Ferrier, Denise R. Lippincott’s illustrated reviews: biochemistry. Baltimore, MD; 2014.
Wessinger 2015