The document discusses balanced nutrition and macronutrients needed for performance and muscle building. It provides details on carbohydrates, proteins, fats, vitamins, and minerals. It also discusses calculating basal metabolic rate and daily calorie needs. The key aspects are a balanced diet containing the right proportions of macros, sufficient calories for goals, and proper recovery nutrition including protein and amino acids to prevent muscle breakdown.

1. Ryan Fernando M.Sc. Food Biotechnology - University of Strathclyde – United Kingdom M.Sc. Clinical Biochemistry - Goa Medical College – India. Performance Nutrition AMPLIFIED

2. BALANCED DIET Balanced diet The diet that contains all the basic 5 food groups such as CARBOHYDRATES, PROTEINS, FATS, VITAMINS and MINERALS in right quantities and right proportions Food Pyramid

3. Nutrients Macro Micro Carbo hydrates Proteins Fats Vitamins Minerals

4. CARBOHYDRATES . Main sources of energy to human body. They include starches and sugars. 1 gm of carbohydrates – 4 Kcals The body converts surplus carbohydrates into glycogen and fat (storage forms of calories for energy) Carbohydrates Simple carbs Complex carbs

5. Simple Carbohydrates Instant sources for energy Immediately absorbed in to the blood Glycemic index (GI) Simple carbs – high GI Examples – sugar, glucose, honey etc

6. Complex Carbohydrates Slow digestion and absorption Promotes satiety Good sources of dietary fibre Low glycemic index (GI) Examples: rice, wheat, ragi, oats, roots and tubers etc

7. Fats Concentrated source of energy 1 gm of fat = 9 Kcals Fats fatty acids Fatty acids Essential fatty acids or good fats Non essential fatty acids or bad fats

8. Essential fatty acids Omega3 – linoleic acid Omega6 – linolenic acid, arachidonic acid, EPA (Eicosapentanoic acid) DHA (Docosa hexanoic acid) Sources Fish liver oil, vegetable & peanut oils etc

9. Non – essential fatty acids Saturated fatty acids or bad fats Examples Ghee, butter, pizza are examples for saturated fats Excess intake leads to diseased conditions

10. Proteins – Body Building Nutrient Amino Acids – Building Blocks of Protein. . They help in building up and repair of muscles, tissues, bones, hair etc, Regulates important metabolic process in the body. Sources - Milk, meat, egg, fish, chicken etc Amino Acids Essential Non – Essential

11. Essential Amino Acids Cannot be synthesized in the body. Taken from food source. Supplements are preferred for best results Methionine, Arginine, Tryptophan, Tyrosine, Valine, Iso-Leucine, Leucine, Phenylalanine and Lysine.

12. Non Essential Amino Acids Synthesized in the body. Alanine, Aspartic Acid, Aspargine, Cysteine, Histidine, Glutamine, Glycine, Proline, Serine, Tyrosine .

13. Nutritional Requirements Fats 15 – 20 % Proteins 20 -25 % Carbohydrates 60 – 65 %

14. Vitamins – Body Regulator Essential for growth and maintenance of body Vitamins Water soluble Vitamin – C and B complex vitamins Fat soluble Vitamin – A, D, E and K

15. Minerals Essential for regulating and building the cells Common Minerals are SODIUM, POTASSIUM, CALCIUM, MAGNESIUM, CHLORINE, IODINE, IRON, COBALT AND COPPER Sources - Fruits, vegetables, legumes, grains, nuts and seeds are excellent sources of minerals.

17. BMR (Basal Metabolic Rate) Step 1:- Convert body weight (pounds) into kilograms Example: male, 200 pounds 200 lbs ÷ 2.2 = 90.9 kg Step 2:- Using Body weight in (kgs) perform the following calculation Men : 1x body weight (kg) x 24 Women : 0.9 x body weight (kg) x 24 Example : 1 x 90.9 kg x 24 = 2182

18. Step 3: - Based on your gender and body fat percentage, determine your lean factor multiplier using the following table Example: Male, 200 pounds, 15 % body fat , lean factor : 2, multiplier : 0.95

19. BMR calculation Step 4 :- To calculate your BMR, multiply the number obtained in step 2 by your lean factor multiplier Example: - Male, 200 pounds 2182 x 0.95 = 2073 BMR = 2073 calories Step 5:- Male 200 pounds, 15 % body fat, ski instructor, tennis player, weight lifter, jogger Range: Fitness buff, moderate ; multiplier : 1.65

20. Step 6:- Calculate daily calorie expenditure To calculate daily calorie expenditure, multiply your BMR (obtained in step 4) by your daily activity multiplier Example : Male 200 pounds, 15 % body fat, ski instructor, tennis player, weight lifter, jogger 2073 x 1.65 = 3420 Total daily caloric expenditure = 3420 calories

22. Weight Input = Output Food = Activity

23. Weight Management Weight Loss Weight Gain Food/beverages consumed Necessary physiological functions Physical activity (consumed) Calories in Calories used (expended) Energy Balance CDC

24. Weight Management Weight Loss Weight Gain CDC FOOD> EXERCISE>SUPPLEMENTS FOOD> EXERCISE>SUPPLEMENTS

25. Summary Exercise requirements- Nutrition Golden Hour Catabolism Aminonutrition

26. Focus on Muscle Enhancements

27. Biomechanics – What happens when you exercise?… Heart rate Respiratory rate Cardiac output Blood pressure Digestion Excretion Catabolism

28. Performance Nutrition RULE 1 : Eat five times a day RULE 2: 1/2/3 fat/protein/carbohydrate RULE 3: What am I going to be doing for the next three hours of my life. RULE 4: Negative and Positive calorie periods for Fat burning and Muscle Gain. RULE 5: SUPPLEMENT

29. MUSCLE BREAKDOWN

30. Glucose Fatty Acids Amino Acids High Intensity Activity Low Intensity Activity University of Arizona, Winning Sports Nutrition, 2004

32. BREAKDOWN STARTS FOR FOLLOWING MOLECULES BCAA’S GLUTAMINE LYSINE ARGININE BUT YOU RECEIVE THEM THROUGH CONVENTION METHOD IN MINIMUM 3 HOURS

33. CATABOLISM RECOVERY CONVENTION METHOD WHEY PROTEIN EGG WHITE MILK CHICKEN GLUCOSE WORST SITUATION NOTHING ADVANCE NUTRITION AMINONUTRITION TIME BOUND PROTEIN RECOVERY SPORTS SOLUTION COMPLETE MEAL WITH FIBERS & VITAMINS REST MINIMUM 8 HOURS

35. FITNESS & MUSCLE BUILDING NUTRITION MAIN MOLECULES TO RECOVER FASTER FROM CATABOLISM . WATER GLUCOSE ELECTROLYTES SODIUM, POTASSIUM, CALCIUM, MAGNESIUM ERGOGENIC AMINO ACIDS GLUTAMINE, ARGENINE, BCAA,LYSINE

36. FITNESS & MUSCLE BUILDING NUTRITION WHEY PROTEIN CASEIN SOYA PROTEIN ALBUMEN CREATINE CARNITINE EPHEDRINE Glucosamine Prohormones DHEA ANDROSTENDIONE Antioxidants Green Tea Ginkgo Biloba Bilberry Thistle

39. Steroids may help to get A GREAT PHYSIQUE (But with a damaged body) Why Use STEROIDS when there now are safer Alternatives