Dnhe project 2020

Revealing key points
one at a time enhances
comprehension.
In order to have that awesome
bodybuilding physique, you need to
feed your body the proper fuel.
In order to reach that level, though, you’ll need
to focus on your food consumption and make
sound nutritional choices that will not only
enhance your physique but also improve your
health.
ntroduction

Believe it or not, this is the
most important factor for
muscle growth to occur.
The importance of raw
materials for your body to
use for muscle growth
cannot be stressed
enough, and I suggest the
first thing you do as a
beginner is learn about
proper nutrition.
Continue….
6

2.
What are Nutrients?
Not all nutrients provide energy but are necessary for some form or the other..

8
In general, there are two types of nutrients:
3. Types of
Nutrients

4. Difference between
Micronutrients and
Macro-nutrients
Micro-nutrients Macronutrients
Requirements
Required in minute quantities. Required in large quantities.
Functions
Play a crucial role in the prevention of diseases. Play a crucial role in providing energy.
Consequences of Deficiency
Deficiency results in Anemia, Scurvy, Goiter, etc.
Deficiency results in Malnutrition, Kwashiorkor, marasmus,
etc.
Consequences of Over consumption
Over consumption of Vitamins leads to liver and nerve
damage.
Over consumption of macro-nutrients results in
cardiovascular diseases, diabetes, obesity, etc.
Concentration
Available in minute inside the body. Less than 1 mg/gm.
Available in high concentration inside the body. Equal to 1
mg or 1000 micro gram.

Continue…
Micro-nutrients Macronutrients
Composition
Also called trace elements. Also called as major elements.
Types
vitamins, minerals and trace elements. carbohydrate, protein and fats.
Examples
Antioxidants, Minerals, and Vitamins are examples of macro-
nutrients.
Proteins, fiber, carbohydrates, and fats are examples of
micro-nutrients.
Sources
Are found in vegetables, fruits, eggs, green leafy vegetables,
fermented foods, etc.
Are found abundantly in cereals, legumes, meat, fish, yams,
potatoes, nuts, oil seeds, etc.
Advantages
Micro-nutrients contribute to body growth and disease
prevention.
Provides energy required for the metabolic system.

Macro and Micro-nutrients
The plant-based nutrients which are required
in large quantities as our body cannot produce
by its self. These macro-nutrients providing
energy and supports the different metabolic
system, growth, and development of the body.
Macro-nutrients include fats,
proteins, carbohydrates, vitamins and
minerals.
The plant-based nutrients which are
required in very small quantities and are
mainly responsible for repairing damaged
cell and tissues, prevention of infectious
diseases by fighting against the disease-
causing pathogens including bacteria,
virus, fungi, etc. Micro-nutrients include
calcium, iron, vitamins, iron, minerals and
vitamin C. 11

5. Functions of Nutrient
•They are the main source of energy for the body.
•They help in building and repairing body tissues.
•Increases the absorption of fat-soluble vitamins.
•Helps in the synthesis of collagen.
•Provides proper structure to the blood vessels, bones and ligaments.
•They also help in maintaining the homeostasis of the body.

6.What Are Micronutrients?
•The term micronutrients is used to describe vitamins and minerals in general.
•Macronutrients, on the other hand, include proteins, fats and carbohydrates.
•Your body needs smaller amounts of micronutrients relative to macronutrients. That’s
why they’re labeled “micro.”
•Humans must obtain micronutrients from food since your body cannot produce vitamins
and minerals — for the most part. That’s why they’re also referred to as essential
nutrients.
•Vitamins are organic compounds made by plants and animals which can be broken
down by heat, acid or air. On the other hand, minerals are inorganic, exist in soil or water
and cannot be broken down.

Continue…
•When you eat, you consume the vitamins that plants and animals created or the minerals
they absorbed.
•The micronutrient content of each food is different, so it’s best to eat a variety of foods
to get enough vitamins and minerals.
•An adequate intake of all micronutrients is necessary for optimal health, as each vitamin
and mineral has a specific role in your body.
•Vitamins and minerals are vital for growth, immune function, brain development and
many other important functions.
•Depending on their function, certain micronutrients also play a role in preventing and
fighting disease.

7.Types and Functions
of Micronutrients
•Vitamins and minerals can be divided into four
categories: water-soluble vitamins, fat-soluble
vitamins, macrominerals and trace minerals.
•Regardless of type, vitamins and minerals are absorbed in
similar ways in your body and interact in many processes.

8.Water-Soluble
Vitamins
•Most vitamins dissolve in water and are therefore known as water-soluble. They’re not
easily stored in your body and get flushed out with urine when consumed in excess.
•While each water-soluble vitamins has a unique role, their functions are related.
•For example, most B vitamins act as coenzymes that help trigger important chemical
reactions. A lot of these reactions are necessary for energy production.

Continue…
•Vitamin B1 (thiamine): Helps convert nutrients into energy.
•Vitamin B2 (riboflavin): Necessary for energy production, cell function and fat
metabolism.
•Vitamin B3 (niacin): Drives the production of energy from food.
•Vitamin B5 (pantothenic acid): Necessary for fatty acid synthesis.
•Vitamin B6 (pyridoxine): Helps your body release sugar from stored carbohydrates for
energy and create red blood cells.

Continue…
•Vitamin B9 (folate): Important for proper cell division.
•Vitamin B12 (cobalamin): Necessary for red blood cell formation and proper nervous
system and brain function.
•Vitamin C (ascorbic acid): Required for the creation of neurotransmitters and collagen,
the main protein in your skin

19
Nutrient Sources
RDA or AI (adults > 19
years)
Vitamin B1 (thiamine) Whole grains, meat, fish 1.1–1.2 mg
Vitamin B2 (riboflavin) Organ meats, eggs, milk 1.1–1.3 mg
Vitamin B3 (niacin)
Meat, salmon, leafy
greens, beans
14–16 mg
Vitamin B5 (acid)
pantothenic
Organ meats,
mushrooms, tuna,
avocado
5 mg
Vitamin B6 (pyridoxine)
Fish, milk, carrots,
potatoes
1.3 mg
Sources and Recommended Dietary Allowances (RDAs) or Adequate
Intakes (AIs) of water-soluble vitamins are:

20
Nutrient Sources
years)
Vitamin B7 (biotin)
Eggs, almonds, spinach,
sweet potatoes
30 mcg
Vitamin B9 (folate)
Beef, liver, black-eyed
peas, spinach, asparagus
400 mg
Vitamin B12 (cobalamin) Clams, fish, meat 2.4 mcg
Vitamin C (ascorbic acid)
Citrus fruits, bell
peppers, Brussels
sprouts
75–90 mg

21
The names and functions of fat-soluble vitamins are:
•Vitamin A: Necessary for proper vision and organ function.
•Vitamin D: Promotes proper immune function and assists in calcium absorption and
bone growth.
•Vitamin E: Assists immune function and acts as an antioxidant that protects cells from
damage.
•Vitamin K: Required for blood clotting and proper bone development.

22
Nutrient Sources
years)
Vitamin A
Retinol (liver, dairy, fish),
carotenoids (sweet
potatoes, carrots,
spinach)
700–900 mcg
Vitamin D Sunlight, fish oil, milk 600–800 IU
Vitamin E
Sunflower seeds, wheat
germ, almonds
15 mg
Vitamin K
Leafy greens, soybeans,
pumpkin
90–120 mcg
Sources and recommended intakes of fat-soluble vitamins are :

23
The macro minerals and some of their functions are:
•Calcium: Necessary for proper structure and function of bones and teeth.
Assists in muscle function and blood vessel contraction.
•Phosphorus: Part of bone and cell membrane structure.
•Magnesium: Assists with over 300 enzyme reactions, including regulation of
blood pressure.

24
•Sodium: Electrolyte that aids fluid balance and maintenance of blood pressure
•Chloride: Often found in combination with sodium. Helps maintain fluid balance and
is used to make digestive juices.
•Potassium: Electrolyte that maintains fluid status in cells and helps with nerve
transmission and muscle function.
•Sulfur: Part of every living tissue and contained in the amino acids methionine and
cysteine .

25
Nutrient Sources
years)
Calcium
Milk products, leafy
greens, broccoli
2,000–2,500 mg
Phosphorus Salmon, yogurt, turkey 700 mg
Magnesium
Almonds, cashews, black
beans
310–420 mg
Sodium
Salt, processed foods,
canned soup
2,300 mg
Chloride Seaweed, salt, celery 1,800–2,300 mg
Potassium
Lentils, acorn squash,
bananas
4,700 mg
Sulfur
Garlic, onions, Brussels
sprouts, eggs, mineral
water
None established
Sources and recommended intakes of the macro minerals are:

26
The trace minerals and some of their functions are:
•Iron: Helps provide oxygen to muscles and assists in the creation of certain
hormones.
• Manganese: Assists in carbohydrate, amino acid and cholesterol metabolism

27
•Copper: Required for connective tissue formation, as well as normal brain and
nervous system function.
•Zinc: Necessary for normal growth, immune function and wound healing.
•Iodine: Assists in thyroid regulation.
•Fluoride: Necessary for the development of bones and teeth.
•Selenium: Important for thyroid health, reproduction and defense against
oxidative damage.

28
Nutrient Sources
years)
Iron
Oysters, white beans,
spinach
8–18 mg
Manganese
Pineapple, pecans,
peanuts
1.8–2.3 mg
Copper Liver, crabs, cashews 900 mcg
Zinc Oysters, crab, chickpeas 8–11 mg
Iodine Seaweed, cod, yogurt 150 mcg
Fluoride Fruit juice, water, crab 3–4 mg
Selenium Brazil nuts, sardines, ham 55 mcg
Sources and recommended intakes of trace minerals are:

12.Health Benefits
of Micronutrients
•All micronutrients are extremely important for the proper functioning of your body.
•Consuming an adequate amount of the different vitamins and minerals is key to optimal
health and may even help fight disease.
•This is because micronutrients are part of nearly every process in your body. Moreover,
certain vitamins and minerals can act as antioxidants.
•Antioxidants may protect against cell damage that has been associated with certain
diseases, including cancer, Alzheimer’s and heart disease.
For example, research has linked an adequate dietary intake of vitamins A and C
with a lower risk of some types of cancer

13. Analysis
•Getting enough of some vitamins may also help prevent Alzheimer’s disease. A review of seven
studies found that adequate dietary intake of vitamins E, C and A is associated with a 24%, 17%
and 12% reduced risk of developing Alzheimer’s, respectively.
•Certain minerals may also play a role in preventing and fighting disease.
•Research has linked low blood levels of selenium to a higher risk of heart disease. A review of
observational studies found that the risk of heart disease decreased by 24% when blood
concentrations of selenium increased by 50%.
•Additionally, a review of 22 studies noticed that adequate calcium intake decreases the risk of
death from heart disease and all other causes.
These studies suggest that consuming enough of all micronutrients — especially those with antioxidant
properties — provides ample health benefits.
However, it’s unclear whether consuming more than the recommended amounts of certain
micronutrients — either from foods or supplements — offers additional benefits.

summary
•Micronutrients are part of nearly every process in your body.
• Some even act as antioxidants. Due to their important role
in health, they may protect against diseases.

14. Micronutrient Deficiencies
and Toxicities
•Micronutrients are needed in specific amounts to perform their unique functions
in your body.
•Getting too much or too little of a vitamin or mineral can lead to negative side
effects.

common nutrient deficiencies
Deficiencies
These include:
•Vitamin D: Approximately 77% of Americans are deficient in vitamin D, mostly due to lack
of sun exposure.
•Vitamin B12: Vegans and vegetarians may develop vitamin B12 deficiency from refraining
from animal products. Elderly individuals are also at risk due to decreased absorption with
age.

34
•Vitamin A: The diets of women and children in developing countries often lack
adequate vitamin A .
•Iron: Deficiency of this mineral is common among preschool children,
menstruating women and.
•Calcium: Close to 22% and 10% of men and women over 50, respectively, don’t
get enough calcium .
The signs, symptoms and long-term effects of these
deficiencies depend on each nutrient but can be
detrimental to the proper functioning of your body and
optimal health.

Toxicities
•They are most likely to occur with large doses of the fat-soluble
vitamins A, D, E and K since these nutrients can be stored in your liver
and fatty tissues. They cannot be excreted from your body like water-
soluble vitamins.
•A micronutrient toxicity usually develops from supplementing with
excess amounts — rarely from food sources. Signs and symptoms of
toxicity vary depending on the nutrient.

36
•It’s important to note that excessive consumption of certain nutrients can still be
dangerous even if it does not lead to overt toxicity symptoms.
•One study examined over 18,000 people with a high risk of lung cancer due to
past smoking or asbestos exposure. The intervention group received two types of
vitamin A — 30 mg of beta-carotene and 25,000 IU of retinyl palmitate a day.
•The trial was halted ahead of schedule when the intervention group showed 28%
more cases of lung cancer and a 17% greater incidence of death over 11 years
compared to the control group.
Summary
Since your body requires micronutrients in specific amounts, deficiencies and
surpluses of any one nutrient may lead to negative issues. If you’re at risk of a specific
deficiency, talk to your doctor before starting supplements.

37
1) Vitamin C
Food sources:
Dosage:
Sports nutrition requirement:
Best time for supplement intake:

38
2) Vitamin E
Food sources:
Dosage:

39
3) Calcium
Food source:
Dosage:
Note:

40
4) Vitamin D
Food source:
Dosage:

41
5) Vitamin B12
Food Sources:
Dosage:

The plant-based nutrients which are required in large quantities as our
body cannot produce by its self. These macro-nutrients providing
energy and supports the different metabolic system, growth, and
development of the body. Macro-nutrients include fats,
proteins, carbohydrates, vitamins and minerals.
16. Macro-nutrients
what are macronutrients?

First off, you must understand that there are three
macro nutrients concerned with bodybuilding:
Continue…
Protein
Carbohydrates
Fat

45
All Protein Isn’t Equal -

46
All About Protein:
• Proteins, composed of various amino acids are the actual building blocks of
muscle tissue.
• Protein builds, repairs and maintains your muscles, and is very important to the
bodybuilder since frequent intense weight lifting puts such a high demand for it
on your body

47
• In order to achieve maximum growth, a wide range of amino acids must be consumed every day.
• There are 20 amino acids, and the human body naturally produces 12 of them, but the others,
called "essential amino acids" can only be obtained through food.
• You need to get a good protein intake to make sure you grow, but many teens out there will take
their protein consumption to absolutely un-necessary amounts, and this is a problem I feel needs
to be addressed.
• Over excessive protein intake has a harmful effect on both the kidney's and liver and
makes the human body burn valuable protein for energy.
• Keep protein consumption to the ideal amount depending on your bodyweight, there is
no need to over-do it.

48
The Different Sources:
• The system of ranking different sources of proteins is called the Biological Value (BV).
• The higher the BV, the faster the protein is absorbed and used within the body. Here are the best
sources of protein and their BV's:

Whey Protein
49
• Derived from milk, this protein is by far the best source available.
• With a maximum BV of 157* note that normally a BV cannot be higher than 100, but keep this
amount in mind as an approximation* , this protein is absorbed the fastest and most efficiently.
• Found in powder form and mixed with milk or water, it can be found in supplement/health food
stores.

Egg Protein
50
• Before whey was marketed, the old fashioned egg was the leading source of protein,
containing a maximum BV of 100.
• The reason being that there is a complete animal inside an egg.
• And I realize that some bodybuilders avoid this source because they don't like the taste of
eggs everyday, but it is nearly perfect and very convenient to use because it can be eaten in
many different styles, and can also be drank.
• You can also buy egg protein in powder form. The yolks can be bad for you if too many are
eaten, I wouldn't recommend eating more that four per day.

Milk Protein
51
• This protein is a blend of casein and whey ahs a maximum BV of 91.
• The whey is fast acting and provides you with protein quickly and the casein in milk is
slow developing, this is why many bodybuilders drink milk before they go to bed.
• A very convenient source as well, and can be added to whey shakes to get some slow
developing protein also.

Meat Protein
52
• Beef, tuna and chicken all have excellent sources of protein, containing a maximum BV
of 80.
• Also, meats contain creatine , a naturally made compound that produces energy for
muscles through the bloodstream, than is converted into phosphocreatine which
supplies muscles with ATP (in other words, energy to help your workout).

54
All About Carbohydrates :
• Carbohydrates are the body's most readily available source of energy, fuel the
muscle building and other life process while sparing the protein you consume to
be used for muscle growth.
• But beware, any unused carbohydrates can be easily stored as body fat, so the
time of consumption will determine if they will be stored as fat or not.
The trick is to consume just enough carbs to keep your body out of a ketonic state
(using protein for energy).
Ketosis is not a desired state to be in, because it will eventually lead to your body
using muscle tissue for energy, which is obviously not good.
A good rule is for every gram of protein you consume, consume 2 of a
carbohydrate. Also, get a wide range of both simple and complex, and use the two
sources to their advantage.

55
• There are two different sources of carbohydrates
we are concerned about:
Simple Complex

56
Simple - These are the fastest acting sources, and
provide the body with quick energy. Some common
sources are fruits, fruit juices and sugar.
Complex - These are slow acting sources and
provide you with long term energy. Some common
sources are pastas, breads, rice and oatmeal.

58
All About Fats :
• Contrary to popular belief, fats are essential for building muscle mass and help your body
function properly.
• Fats are also the body's source of stored energy, protect inner organs, and act as an
insulator for the human body to keep warm.

59
• There are two main types of fats:
Saturated Unsaturated

60
Saturated - Stay away from these fats as much as possible, they are usually found in beef. Keep
saturated fat intake to a minimum.
Unsaturated - These fats are stored for energy and actually help muscle building. Almost every
food contains some unsaturated fat.
Now you know the basics, and hopefully I have dispelled some
common myths about bodybuilding such as "you can never get too
much protein".
The rest of this section is about other important nutritional aspects of
successful bodybuilding and helpful information to make the best of
your diet.

61
20. Meal Replacements Powders/"Weight Gainers":
• These are basically meals in powder form.
• They usually contain a range of simple and complex carbs, as well as whey protein
isolate, the ideal meal.
• They are extremely helpful for fitting in meal.

62
21. Calories:
• A calorie, by definition is a unit of energy-producing potential equal to the amount of
heat that is contained in food and released upon oxidation by the body.
• To put it in simple terms, calories provide energy for life processes.
• Both protein and carbohydrates contain 4 calories per gram, and fat contains 9.
• Fat is the most calorie dense of the concerned nutrients.
• To find out how many calories is enough for you to gain muscle, take your bodyweight
and multiply it by 24, but make sure you have a correct balance of macro-nutrients do
you don't gain too much excess fat.

63
22. Meal Frequency:
• To keep your body in an anabolic (muscle building) state makes sure to eat every 2-3
hours.
• This can be pretty hard, but if you are dedicated to the cause of success you will make
time for your meal even if it means pre-packaging them.

64
23. Eating for Specific Purposes, Pre and Post Workout:
• Post-workout is the most important meal of the day to the body builder, pre-workout
coming in 2nd.
• After a workout, your body's energy stores have been used up, and your body needs
protein as soon as possible.
• You need both fast acting energy and fast acting protein.
• The answer, simple carbs and whey protein.
• In order to fuel the muscle building process effectively, I recommend keep a protein-carb
ratio of 1-3.

65
• Now for pre-workout, the meal that will determine if you are full of energy during your
workout, or lazy and tired.
• For this meal, I recommend having both simple and complex carbs, and again keeping a
protein-carb ratio of 1-3.
• Just to avoid feeling sick..
Now you know the basics of proper nutrition.

66
Meal Vegetarian Non-Vegetarian
Wakeup Meal/ Pre-Breakfast Whey Protein Shake and 1 Medium to large size of fruit Whey Protein Shake and 1 Medium to large size of fruit
Breakfast
Paneer Parantha (3 medium pieces )/Paneer Bhurji + Greek Yogurt/
Low-fat Yogurt + Sprout Salad(1 medium bowl)
Eggs, Oatmeal, Milk and Nuts
Mid-Morning Meal/Snacks
Roasted Chickpeas(1 Medium Bowl) + Small size fruit(1 medium
size) + mixed vegetables salad
Brown Rice, Chicken and Broccoli
Lunch
Mixed bean sabzi, Brown rice(1 medium cup) +
Broccoli/Cauliflower(1 cup cooked)
Fish, Brown Rice and Mixed Veggies
Mid-Afternoon/Pre-workout Meal
Whole Grain Toast(Spread almond butter or avocado) + Baked
sweet potatoes(1 small bowl)
Sweet Potato and Protein Powder
Post-Workout Shake Whey Protein Shake and Dextrose Monohydrate Whey Protein Shake and Dextrose Monohydrate
Dinner Avocado and White bean salad with cheese dressing Chicken Broccoli salad with Flax oil dressing
Bedtime Meal
Whey Protein with cottage cheese or Casein Protein + 1/2 spoon
peanut butter
Whey Protein with cottage cheese or Casein Protein + 1/2
spoon peanut butter
24

73
Physical activity Energy requirement
(Cal/hr)
Sitting (quietly) 25
Standing (quietly) 30
Writing/eating/reading 30
Car driving 60
Typing 75
Household work (dish washing) 80
Walking slow 130
Sexual intercourse 140
Cycling (slow) 150
Running (moderate) 500
Swimming 600
Walking upstairs 800
Activity and energy expenditure ( ever and above BMR,
about 65 Cal/hr)

77
A graphic representation of high and low
Glycemic indices shown in fig.

83
Biochemical manifestations : Kwashiorkor is associated with a decreased plasma albumin
concentration (<2 g/dl against normal 3-4.5 {g/dl), fatty liver, deficiency of K+ due to
diarrhea. Edema occurs due to lack of adequate plasma proteins to maintain water
distribution between blood and tissues. Disturbances in the metabolism of carbohydrate,
protein and fat are also observed. Several vitamin deficiencies occur. Plasma retinol
binding protein (RBP) is reduced. The immunological response of the child to infection is
very low.

87
There are several other nutritional disorders
which have been discussed elsewhere.
Includes:-
•Obesity
•Body mass index
•Atherosclerosis
•Vitamin deficiency Disorder
•Xerophthalmia
•Rickets
•beri-beri
•other disorders of minerals

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