This document discusses the role of various nutrients and biomarkers on exercise. It outlines that carbohydrates, fats, and proteins are important macronutrients that provide energy for exercise. Vitamins D, E, chromium, and iron are discussed as important micronutrients and biomarkers. The roles of these nutrients include providing energy, building muscle, reducing fatigue and soreness, and improving oxygen transport and immune function to enhance exercise performance.

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.