effects of nutrients on exercise

1. EFFECT OF BIOMARKERS OF
NUTRITION ON EXERCISE
PRESENTED BY
HIRA ALI SHAH

2. NUTRITION
Nutrition is the science that interprets the interaction of
nutrients and other substances in food in relation to
maintenance, growth, reproduction, health and disease of
an organism.
It includes food intake, absorption, assimilation,
biosynthesis, catabolism and excretion.

3. TYPES OF NUTRIENTS
 Macronutrients:
Carbohydrates
Fats
Proteins
 Micronutrients
Vitamins
Minerals

4. CARBOHYDRATES
used for quick energy in cells providing 4 Kcals per one gram.
SOURCES:
grains, cereal, bread, pasta, potatoes, fruits and sweets.
DISEASE:
exercise training may reduce vulnerability to hypoglycemia(low
blood sugar), in athletes because of a shift in substrate
metabolism.

5. ROLE OF CARBOHYDRATES IN EXERCISE
 During short, heavy exercise it may be the only energy source for the working
muscle
 Circulating glucose levels during exercise depend on energy status, food intake,
event intensity, and glycogen storage levels.
 Reduced glycogen availability is commonly associated with fatigue
 Carbohydrate consumption before or during prolonged exercise has been shown
to replenish glycogen, maintain blood glucose levels, and enhance performance,
especially for high-intensity activity

6. FATS
Fats are called lipids that stores energy. Fats have long chains of
carbon and hydrogen, which store lots of energy in the chemical
bonds.
It protects our cells, and send signals in the form of hormones
around our body.
Sources:
butter and oil. dairy products; meats, poultry, seafood, and eggs; and
seeds, nuts, avocados, and coconuts.
Energy: 9 kcal per gram

7. ROLE OF FATS IN EXERCISE
During exercise impacts lipid profiles by reducing resting levels of total
cholesterol and triglycerides, during an endurance training course
 In comparing blood chemistries before and after training, concentrations
of blood glucose, total serum lipids, serum triglycerides, and serum
cholesterol were significantly reduced; serum free fatty acid ( SFFA ) level
was significantly increased.
It was concluded that exhaustive training produces reduced blood glucose
with increased fat utilization as a result of depletion of carbohydrate
storage and that such training improving cardiovascular health profiles.

8. PROTEINS
Protein is very important for building tissues, such as muscle.
Sources:
fish, eggs, seafood, lean meat and poultry, beans and peas, soy
products, and unsalted nuts and seeds.
Energy: 4 kcal per gram
Body building
Repair and maintenance of body tissues
Maintenance of osmotic pressure

9. ROLE OF PROTEIN IN EXERCISE
Protein deficiency decreases blood proteins, especially of albumin,
albumin may also serve as a marker OF athlete health and performance.
Increase in plasma albumin content was absent after intense exercise in
the supine posture, indicating that alterations in intravascular hydrostatic
pressure have an impact on albumin dynamics after intense exercise
albumin synthetic rate was elevated after intense exercise and this
elevation was maintained for 22 h of recovery.

10. VITAMIN D
Vitamin D, also known as the sunshine vitamin
Vitamin D is important for a number of reasons, including maintaining
healthy bones and teeth
Sources:
Fish, mushrooms, fortified skim milk, egg, chicken.
Fatigue, Painful bones and back, Hair loss, Muscle pain.
If Vitamin D deficiency continues for long periods of time it can result in:
Obesity, diabetes, hypertension, depression, chronic fatigue syndrome,
osteoporosis,

11. ROLE OF VITAMIN D IN EXERCISE:
It has a role in muscle function and protein synthesis.
 Vitamin D response elements are located in almost every tissue
within the human body including skeletal muscle. vitamin D levels
above the normal reference range increase skeletal muscle function,
decrease recovery time from training, increase both force and power
production, each of which could potentiate athletic performance.

12. VITAMIN E
Vitamin E is an antioxidant. It may help protect your cells from
damage.
 hardening of the arteries, high blood pressure, heart disease, cancer,
muscle degradation
Sources:
sunflower seeds, hazelnuts, peanuts, almonds, spinach, broccoli,
mango, tomato,
Daily intake: 15 milligrams (mg).

13. ROLE OF VITAMIN E IN EXERCISE:
Antioxidant supplementation may detoxify the peroxides produced
during exercise and diminish .muscle damage and soreness.

14. CHROMIUM
It is a essential mineral that functions broadly in the regulation of
glucose, lipid, and protein metabolism
 Chromium supplements may enhance muscle mass, weight loss, and
glucose control.
Sources: broccoli, liver, and brewers' yeast.
Intake:
•21 to 25 micrograms (mcg) per day for females
•25 to 35 mcg per day for men.

15. ROLE OF CHROMIUM IN EXERCISE:
Chromium picolinate is a popular supplement often marketed to
those wanting to build muscle or lose weight.
 Some bodybuilders and athletes take it to enhance performance
and increase energy.

16. IRON
Requires proper function of hemoglobin, a protein needed to transport
oxygen in the blood.
It increases energy and better athletic performance. Iron deficiency is
most common in female athletes.
Sources:
cereals, and white beans are the best sources of dietary iron, Dark
chocolate, spinach, Beef liver, Boiled and drained chickpeas, cashew nuts
may lead to muscle weakness, muscle spasms, and altered CK and lactate
response to exercise.

17. ROLE OF IRON IN EXERCISE
Iron deficiency in athletes decreases athletic performance and
weakens immune system activity.
A lack of hemoglobin can greatly reduce performance during physical
exertion, as it decreases the body's ability to transport oxygen to the
muscles.