This document discusses nutrition and fitness. It begins by defining nutrition and discussing dietary considerations like diet, food processing, and food safety. It then covers topics like daily calorie requirements, macronutrient breakdown, pre and post-workout meals, hydration, and supplements. The document provides guidelines for what to eat before, during, and after workouts including amounts and timing of protein, carbohydrates, and fluids. It also discusses food supplements and considerations for athletes.

1. Fitness and Nutrition
B.S. Tilak Kumar PhD.
Director of Physical Education
Acharya pathasala College of Arts and Science
N.R. Colony, Banglaore-560019

2. Food is the most abused drug
and
Exercise is the most neglected
Anti-depressant
-Bill Phillip

3. Knowing the science of Nutrition
• Nutrition is about the relationship between
food and how our bodies use it for growth,
repair, sustaining daily activities and,
essentially, supporting life.
• Nutrition is the intake of food, considered in
relation to the body's dietary needs.
• The act or process of nourishing or being
nourished: the processes by which a living
thing takes in and uses nutrients.

4. Nutrition considerations for a being
• The Diet of an organism is what it eats,
• which is largely determined by the
availability,
• The processing and palatability of foods.
• A healthy diet includes preparation of food
• storage methods that preserve nutrients from
oxidation, heat or leaching, and that reduce
risk of food borne illness.

5. Plans may fail
but don’t ever fail to
plan

6. Fueling the workouts
We all know that what you eat is important.
as well as when you eat?
Especially if you’re active?
In this deliberation, we discuss on workout
nutrition and give you practical recommendations
for
What to eat ?
• Before,
• During, and
• After exercise.

7. How much calorie an individual require
Daily energy Requirements calculation
Calorie is the amount of heat required to raise the
temperature of 1,000gms of water by one degree
Celsius. (www.dictionary.com) one kacl 4.184kj.
• This unit is used as a measure of energy released
by food as it is digested by the human body
• A kilo calorie is equal to 1000 calories
• Daily energy requirements: PER= BER+EER
• PER= personal energy requirement
• BER= Basic Energy Requirement
• EER= Extra Energy Requirement

8. Knowing how much
BER= for every k.g. of body weight 1.3 calories of
energy is required for every hour
Ex: An Athlete weighing 50kg would require=
1.3cal/kg/hrx24hrsx50kg=1560calories
EER= for each hour of training you require 8.5
calories of energy for each kg of body weight.
• Ex: For two hour training session 50kgAthlete
would require=
8.5cal/kg/hrx2hrsx50kg=850calories
• An athlete weighing 50kg who trains for two hours
would require an intake of Approx:
1560calories+850calories=2410calories

9. Energy fuel
Like fuel for car, the energy we need has to be
mixed and to be from various sources.
The mixture that we require is as follows:
57% carbohydrates, 30% fats, 13% protein
The energy yield per one gram is as follows:
• Carbohydrates - 4calories/gm
• Fats- 9caloreis/gm
• Protein - 4calories/gm

10. Final answer of how much from what nutrient
50kg Athlete requirement of carbs, fat and protein
Carbs
57% of 2410
calories
1373.7
calories
1373.7/4
calories per
gram
343gms of
carbs
Fats
30% of 2410
calories
723
calories
723/9
calories per
gram
80gms of fat
Protein
13% of 2410
calories
313.3
calories
313/4
calories per
gram
78.25gms of
protein

11. Knowing your Pheno type and planning
to Eat
The term Pheno type is defined as “the
observable physical and or biochemical
characteristics of an organism, as determined
by both genetic makeup and environmental
influences.
One’s body type/ structure, can be placed in
three phenotypes:

12. 3 phenotypes are:
A. Ectomorph: Naturally skinny, narrow bone
structure, has hard time in gaining weight
B. Mesomorph: Naturally built, broad shoulders,
can gain or lose weight relatively equally
C. Endomorph: Naturally heavy, wide bone
structure, gains weight easily.
Phenotype will dictate the way you should
structure your diet to gain lean mass
For example: Mesomorph and Endomorphs need to
eat less food than an Ectomorph in order to gain
weight.

13. Concepts of weight management in athletes
1 pound of fat = 3500 calories
Maximum weight loss should be
no more than 1-2 pounds per
week:
500 calories/day x 7 days/week
= 3500 calories/week (1
pound)
1000 calories/day x 7 days/week
= 7000 calories/week (2
pounds)

14. Hormones and Planning diet
Insulin is referred to as “Storage hormone”
because its job is to activate transportation of
nutrients (carbs and fat) into cells.
When we eat carbs the pancreas secrets insulin,
which signals cells to increase the uptake of
glucose from the blood into them.
During this time fat burning is blunted
We want to control insulin levels to keep fat
burning elevated :

15. Keys of keeping insulin level elevated
• Eat five to six meals per day:
Large meals can create enormous insulin spike, which can
cause your body to store fat.
Small meals create a much smaller, more controlled
insulin release thus less fat storage and more fat loss.
• Never skip a meal
• Do not combine protein and carbohydrate alone.
This elicits the highest insulin response.
Ex: A cup of oat meal has a moderate insulin response but
when you combine oatmeal with whey protein you
get much higher response. If you do combine these
be sure to add a fat source.

16. Fat-soluble Vitamins - dissolve fat and can be stored in the body.
Vitamin Sources Functions
in Body
Signs of
Toxicity
Signs of
deficiency
Vitamin
A
Orange, yellow, green
vegetables, liver, margarine,
and egg yolk
Maintains healthy
eyes, skin, bone
growth and tooth
development,
possible aid in
cancer protection
Nausea, vomiting,
dry skin, rashes,
hair loss,
headache, fatigue
Night blindness, eye-
infections, rough skin,
respiratory infections
Vitamin
D
Milk, eggs, liver, exposure
of skin to sun’s ultraviolet
rays
Promotes
absorption of
phosphorus and
calcium to build
and maintain
bones
Loss of appetite,
headache, nausea,
weakness,
calcification of
bone and soft
tissue
Rickets (poor bone
development),
malformation of teeth
Vitamin
E
Wheat germ, whole grains,
vegetable oils, legumes,
nuts, dark green leafy
vegetables
Protects red
blood cells;
stabilizes cell
membranes
General digestive
discomfort
Rupture of red blood
cells, anemia, nerve
abnormalities
Vitamin
K
Green leafy vegetables,
liver, kale, cabbage; made
in body by intestinal
bacteria
Assists in normal
clotting of blood
Anemia Slow clotting of blood,
hemorrhage especially
in newborns

17. What are Dietary/ Food Supplements?
May be defined as a product Intended to
supplement the diet that contains one or more
below mentioned dietary ingredients:
• Vitamin
• carbohydrate
• Mineral
• Amino acid
Dietary substance to supplement the diet by
increasing the total dietary intake.

18. Understanding food supplements
Food supplements are not intended to be used as
a food or as a sole item of meal or diet.
Concentrate / extract / Isolate or Combination of
other ingredients.

19. Why do athletes use dietary supplements
Always looking for an edge over their
competitors. Often they turn on dietary
supplements.
There is no substitute for an appropriate planned
training regimen and nutritional schedule.
athletes need to be aware of the safety, efficacy,
actions and laws regarding dietary
supplements.

20. Pre work out meal
A great way to maximize your workout.
Pre workout food should be a balance of protein
and carbohydrates.
If you work out a moderate amount (30 minutes
each day) and eat a balanced diet, you may be
doing enough to keep your body well-
nourished.
If your workouts last longer, it is important to
pay close attention to what, when and how
much you consume.

21. Recommendations for pre work out Meal
Large meal: 4 - 6 hours
Lighter meal: 2 - 3 hours
Snack(liquid): 0.5 - 1 hour
• Plan your meal to equal half the calories that
you plan to burn during your workout.
• Eat a breakfast that is full of protein and
carbohydrates.

22. Considerations of Pre-exercise meal
Timing and loading varies with:
• Intensity of exercise.
• Personal tolerance to food.
• No “Single” approach can apply to everyone.
• You must learn from your workouts.
• Drink a cup of coffee 30 minutes to an hour
before your workout, if you want to boost your
energy.
• Fluid levels should be raised to ensure
adequate hydration.

23. Examples of Good Pre-workout Meals
• Breakfast cereal with low-fat milk
• Whole wheat toast with peanut butter
• Bananas
• Low fiber cereal bars
• Small baked potato with low-fat toppings
• Small turkey or chicken sandwich

24. HYDRATION
• For optimal performance, you need to be hydrated
before, during, and after workout.
• Early fatigue is a sign of dehydration and thirst is not
always a true indicator of fluid needs.
• Most moderate exercisers will loose 4 cups of fluid
per hour of exercise
• If exercising, you need 11-14 cups/day of fluid
– can come from food high in water, i.e. fruits & veggies
– consume more in extreme temps & altitude

25. What to Drink When
The Best Choice: Water
• Helps to regulate body temperature.
• Rids body of excess salt and other waste.
• Helps you maintain concentration,
coordination, and endurance capacity.
• Shown to prolong time to fatigue.
• Prevents tissue breakdown

26. Water Guidelines
Event Fluid goals
2 hours pre-exercise 16 - 24 ounces (473- 709ml)
15 minutes pre-exercise 8 - 16 ounces (236-473ml)
Every 15 minutes during 6 - 12 ounces (177-354ml)
After exercise Until urine is pale
Daily Enough to urinate
every 2 – 4 hours

27. Physiological Effects of Dehydration
Sweat rate blood volume & heart rate
Core body heat
Cardiovascular function
-Less O2 and nutrient-rich blood to muscles
-More reliance on anaerobic system
Slower removal of wastes cramping, fatigue

28. What to Drink When
Sports drinks?
• 6-8% carbohydrate concentration (14-20
gm/serving)- electrolytes allow them to be
absorbed by the body.
30% faster recovery than water.
• Provides electrolytes and minerals lost through
sweat and important for fluid retention.
• Water and carbohydrate snack work just as well
for most people.
• Adds calories

29. • Hypotonic drinks contain a lower
concentration of salt and sugar than the human
body.
• Quickly replaces fluids lost by sweating.
• Suitable for Athletes who require fluid without
a carbohydrate boost. E.g. Gymnasts.
• 20 to 40gms of sugar (from squash) in 1ltr
water with a pinch of salt

30. Iso tonic drinks Isotonic drinks contains similar
concentrations of salt and sugar as in the
human body.
Quickly replaces fluids lost through sweating
and supplies a boost of Carbohydrate.
The preferred choice for most athletes, including
middle and long-distance runners, and team
sports athletes
40 to 80gms of sugar (from squash) in 1ltr water
with a pinch of salt

31. Hyper tonic drinks, contain a higher concentration
of salt and sugar than the human body.
Normally consumed post workout to supplement
daily carbohydrate intake and top-up muscle
glycogen stores.
Can be taken during ultra distance events to meet
high energy demands, but must be used in
conjunction with isotonic drinks to replace fluids.
80 to 100gms of sugar (from squash) in 1ltr water
with a pinch of salt

32. Post workout meal, things to know
• What you consume especially after workout is
important.
• The body deals with nutrients differently at
different times, depending on activity.
• By consuming particular nutrients after
workouts one can improve his/her body
composition, performance, and overall recovery.

33. post-workout nutrition aims at three
specific purposes:
• Replenish glycogen
• Decrease protein breakdown
• Increase protein synthesis
by doing so, they want to increase performance,
improve their appearance, and enable their
bodies to remain injury-free.

34. Proposed benefits of good post-
workout nutrition include:
• Improved recovery
• Less muscle soreness
• Increased ability to build muscle
• Improved immune function
• Improved bone mass
• Improved ability to utilize body fat
These benefits seem to work for everyone,
regardless of gender or age.

35. What to eat
• As we’ve know, post-workout nutrition
requires two things:
• Protein to aid in protein synthesis
• Carbohydrates to help replace muscle
glycogen (and to enhance the role of insulin in
transporting nutrients into cells).
• Some people aren’t hungry immediately after
exercise.
• Whole food digests slowly, and we want
nutrients to be available quickly.

36. When to eat
• Post-Workout Meal #1 (immediately after
workout) 1-2 scoops of whey protein isolate in
w/ cold water. 1 cup of sweet potatoes (40g of
complex carbs)
• Post-Workout Meal #2 (90 min later)
4-8oz of grilled chicken breast, 1 cup of brown
rice (40g of complex) 2 cups of cabbage (12g
of fibrous carbs)

37. End of discussion
Eat Smart,
Train Hard,
Live Well