SlideShare a Scribd company logo
Ryan Fernando M.Sc. Food Biotechnology - University of Strathclyde – United Kingdom M.Sc. Clinical Biochemistry - Goa Medical College – India. Performance Nutrition AMPLIFIED
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
Nutrients Macro Micro Carbo hydrates Proteins Fats Vitamins Minerals
CARBOHYDRATES  ,[object Object],[object Object],[object Object],[object Object],[object Object],Carbohydrates  Simple carbs  Complex carbs
Simple Carbohydrates ,[object Object],[object Object],[object Object],[object Object],[object Object]
Complex Carbohydrates  ,[object Object],[object Object],[object Object],[object Object],[object Object]
Fats  ,[object Object],[object Object],[object Object],Fatty acids   Essential fatty acids or good fats  Non essential fatty acids or bad fats
Essential fatty acids  ,[object Object],[object Object],[object Object],[object Object],[object Object]
Non – essential fatty acids  ,[object Object],[object Object],[object Object],[object Object]
Proteins – Body Building Nutrient ,[object Object],[object Object],[object Object],[object Object],Amino Acids Essential   Non – Essential
Essential Amino Acids  ,[object Object],[object Object],[object Object],[object Object]
Non Essential Amino Acids ,[object Object],[object Object]
Nutritional Requirements Fats 15 – 20 % Proteins 20 -25 % Carbohydrates 60 – 65 %
Vitamins – Body Regulator  ,[object Object],Vitamins  Water soluble   Vitamin – C and B complex vitamins  Fat soluble   Vitamin – A, D, E and K
Minerals  ,[object Object],[object Object],[object Object],[object Object],[object Object]
 
BMR (Basal Metabolic Rate) ,[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object]
[object Object],[object Object],[object Object]
BMR calculation  ,[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object]
[object Object],[object Object],[object Object],[object Object],[object Object],[object Object]
 
Weight Input = Output Food = Activity
Weight Management ,[object Object],[object Object],Food/beverages consumed Necessary physiological functions Physical activity (consumed) Calories in Calories used (expended) Energy Balance CDC
Weight Management ,[object Object],[object Object],CDC FOOD> EXERCISE>SUPPLEMENTS FOOD> EXERCISE>SUPPLEMENTS
Summary ,[object Object],[object Object],[object Object],[object Object]
Focus on Muscle Enhancements
Biomechanics –  What happens when you exercise?… Heart rate Respiratory rate Cardiac output Blood pressure Digestion Excretion Catabolism
Performance Nutrition ,[object Object],[object Object],[object Object],[object Object],[object Object]
MUSCLE BREAKDOWN
Glucose Fatty Acids Amino Acids High Intensity Activity Low Intensity Activity University of Arizona, Winning Sports Nutrition, 2004
 
BREAKDOWN STARTS FOR FOLLOWING MOLECULES ,[object Object],[object Object],[object Object],[object Object],BUT YOU RECEIVE THEM THROUGH CONVENTION METHOD IN MINIMUM 3 HOURS
CATABOLISM RECOVERY ,[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object]
 
FITNESS & MUSCLE BUILDING NUTRITION ,[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object]
FITNESS & MUSCLE BUILDING NUTRITION ,[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object],[object Object]
 
 
Steroids may help  to get A GREAT PHYSIQUE (But with a damaged body) Why Use STEROIDS  when there now are  safer Alternatives

More Related Content

What's hot

Education Project Sports Nutrition Presentation
Education Project Sports Nutrition PresentationEducation Project Sports Nutrition Presentation
Education Project Sports Nutrition Presentation
Lauren Franco
 
Athletes nutrition and optimum performance
Athletes nutrition and optimum performanceAthletes nutrition and optimum performance
Athletes nutrition and optimum performance
c3162739
 
PEShare.co.uk Shared Resource
PEShare.co.uk Shared ResourcePEShare.co.uk Shared Resource
PEShare.co.uk Shared Resource
peshare.co.uk
 
15. BMR & energy requirement
15. BMR & energy requirement15. BMR & energy requirement
15. BMR & energy requirement
sakina hasan
 
Fuel for performance
Fuel for performanceFuel for performance
Fuel for performance
armiddle
 

What's hot (19)

Sports and nutrition
Sports and nutritionSports and nutrition
Sports and nutrition
 
Basic Sports Nutrition by Roel Tolentino
Basic Sports Nutrition by Roel TolentinoBasic Sports Nutrition by Roel Tolentino
Basic Sports Nutrition by Roel Tolentino
 
Education Project Sports Nutrition Presentation
Education Project Sports Nutrition PresentationEducation Project Sports Nutrition Presentation
Education Project Sports Nutrition Presentation
 
Game Plan for Success Nutrition
Game Plan for Success NutritionGame Plan for Success Nutrition
Game Plan for Success Nutrition
 
Athletes nutrition and optimum performance
Athletes nutrition and optimum performanceAthletes nutrition and optimum performance
Athletes nutrition and optimum performance
 
PEShare.co.uk Shared Resource
PEShare.co.uk Shared ResourcePEShare.co.uk Shared Resource
PEShare.co.uk Shared Resource
 
Nutrition Guide
Nutrition GuideNutrition Guide
Nutrition Guide
 
Lecture 5 energy, food labels and energy needs during lifetime, nutrition
Lecture 5  energy, food labels and energy needs during lifetime, nutritionLecture 5  energy, food labels and energy needs during lifetime, nutrition
Lecture 5 energy, food labels and energy needs during lifetime, nutrition
 
Energy values of foods
Energy values  of foodsEnergy values  of foods
Energy values of foods
 
Protein
ProteinProtein
Protein
 
Fitness and nutrition coaching
Fitness and nutrition coachingFitness and nutrition coaching
Fitness and nutrition coaching
 
Ten Foods To Have In Your Healthy Diet
Ten Foods To Have In Your Healthy DietTen Foods To Have In Your Healthy Diet
Ten Foods To Have In Your Healthy Diet
 
Nutrition
NutritionNutrition
Nutrition
 
Post Exercise Meals – Don’t Spoil All Your Hard Work Put in the Workout
Post Exercise Meals – Don’t Spoil All Your Hard Work Put in the WorkoutPost Exercise Meals – Don’t Spoil All Your Hard Work Put in the Workout
Post Exercise Meals – Don’t Spoil All Your Hard Work Put in the Workout
 
15. BMR & energy requirement
15. BMR & energy requirement15. BMR & energy requirement
15. BMR & energy requirement
 
Master Your Fitness
Master Your FitnessMaster Your Fitness
Master Your Fitness
 
Fitness assessment (final)
Fitness assessment (final)Fitness assessment (final)
Fitness assessment (final)
 
Fuel for performance
Fuel for performanceFuel for performance
Fuel for performance
 
Nutrition power point BY BINDU GILL
Nutrition power point BY BINDU GILLNutrition power point BY BINDU GILL
Nutrition power point BY BINDU GILL
 

Similar to Performance Nutrition Simplified

PEShare.co.uk Shared Resource
PEShare.co.uk Shared ResourcePEShare.co.uk Shared Resource
PEShare.co.uk Shared Resource
peshare.co.uk
 
Wellness Chapter 10
Wellness Chapter 10Wellness Chapter 10
Wellness Chapter 10
dotcom YOGA
 
Fueling for endurance3.27.2012
Fueling for endurance3.27.2012Fueling for endurance3.27.2012
Fueling for endurance3.27.2012
knightrunner
 

Similar to Performance Nutrition Simplified (20)

Lipids: Fats and Oils
Lipids: Fats and OilsLipids: Fats and Oils
Lipids: Fats and Oils
 
PEShare.co.uk Shared Resource
PEShare.co.uk Shared ResourcePEShare.co.uk Shared Resource
PEShare.co.uk Shared Resource
 
Balanced diet
Balanced dietBalanced diet
Balanced diet
 
Weight Loss Program
Weight Loss ProgramWeight Loss Program
Weight Loss Program
 
Weight Management By Ryan
Weight Management By RyanWeight Management By Ryan
Weight Management By Ryan
 
Wellness Chapter 10
Wellness Chapter 10Wellness Chapter 10
Wellness Chapter 10
 
3646 Unit 3.pptx
3646 Unit 3.pptx3646 Unit 3.pptx
3646 Unit 3.pptx
 
Nutrition in Sport Teri Lichtenstein June 2010
Nutrition in Sport Teri Lichtenstein June 2010Nutrition in Sport Teri Lichtenstein June 2010
Nutrition in Sport Teri Lichtenstein June 2010
 
Nutrition and caloric_balance
Nutrition and caloric_balanceNutrition and caloric_balance
Nutrition and caloric_balance
 
Fitforlife
FitforlifeFitforlife
Fitforlife
 
General athlete eating guide
General athlete eating guideGeneral athlete eating guide
General athlete eating guide
 
Diet and sports nutrition - macro nutrients
Diet and sports nutrition - macro nutrientsDiet and sports nutrition - macro nutrients
Diet and sports nutrition - macro nutrients
 
Clinic nutrition2014
Clinic nutrition2014Clinic nutrition2014
Clinic nutrition2014
 
PHYSICAL EDUCATION 11 - Diet and Nutrition
PHYSICAL EDUCATION 11 - Diet and NutritionPHYSICAL EDUCATION 11 - Diet and Nutrition
PHYSICAL EDUCATION 11 - Diet and Nutrition
 
nutrition and athletic performance presentation
nutrition and athletic performance presentationnutrition and athletic performance presentation
nutrition and athletic performance presentation
 
Low Carb High Fat Diet Brief
Low Carb High Fat Diet BriefLow Carb High Fat Diet Brief
Low Carb High Fat Diet Brief
 
Find the Right Fuel for the Best Performance
Find the Right Fuel for the Best PerformanceFind the Right Fuel for the Best Performance
Find the Right Fuel for the Best Performance
 
Nutrition
NutritionNutrition
Nutrition
 
Fueling for endurance3.27.2012
Fueling for endurance3.27.2012Fueling for endurance3.27.2012
Fueling for endurance3.27.2012
 
Sports nutrition
Sports nutritionSports nutrition
Sports nutrition
 

Recently uploaded

Mastering Wealth: A Path to Financial Freedom
Mastering Wealth: A Path to Financial FreedomMastering Wealth: A Path to Financial Freedom
Mastering Wealth: A Path to Financial Freedom
FatimaMary4
 

Recently uploaded (20)

TEST BANK For Timby's Introductory Medical-Surgical Nursing, 13th American Ed...
TEST BANK For Timby's Introductory Medical-Surgical Nursing, 13th American Ed...TEST BANK For Timby's Introductory Medical-Surgical Nursing, 13th American Ed...
TEST BANK For Timby's Introductory Medical-Surgical Nursing, 13th American Ed...
 
Effects of vaping e-cigarettes on arterial health
Effects of vaping e-cigarettes on arterial healthEffects of vaping e-cigarettes on arterial health
Effects of vaping e-cigarettes on arterial health
 
Final CAPNOCYTOPHAGA INFECTION by Gauri Gawande.pptx
Final CAPNOCYTOPHAGA INFECTION by Gauri Gawande.pptxFinal CAPNOCYTOPHAGA INFECTION by Gauri Gawande.pptx
Final CAPNOCYTOPHAGA INFECTION by Gauri Gawande.pptx
 
Compare home pulse pressure components collected directly from home
Compare home pulse pressure components collected directly from homeCompare home pulse pressure components collected directly from home
Compare home pulse pressure components collected directly from home
 
Fundamental of Radiobiology -SABBU.pptx
Fundamental of Radiobiology  -SABBU.pptxFundamental of Radiobiology  -SABBU.pptx
Fundamental of Radiobiology -SABBU.pptx
 
The History of Diagnostic Medical imaging
The History of Diagnostic Medical imagingThe History of Diagnostic Medical imaging
The History of Diagnostic Medical imaging
 
Mastering Wealth: A Path to Financial Freedom
Mastering Wealth: A Path to Financial FreedomMastering Wealth: A Path to Financial Freedom
Mastering Wealth: A Path to Financial Freedom
 
TEST BANK For Wong’s Essentials of Pediatric Nursing, 11th Edition by Marilyn...
TEST BANK For Wong’s Essentials of Pediatric Nursing, 11th Edition by Marilyn...TEST BANK For Wong’s Essentials of Pediatric Nursing, 11th Edition by Marilyn...
TEST BANK For Wong’s Essentials of Pediatric Nursing, 11th Edition by Marilyn...
 
Impact of cancers therapies on the loss in cardiac function, myocardial fffic...
Impact of cancers therapies on the loss in cardiac function, myocardial fffic...Impact of cancers therapies on the loss in cardiac function, myocardial fffic...
Impact of cancers therapies on the loss in cardiac function, myocardial fffic...
 
ANATOMY OF THE LOWER URINARY TRACT AND MALE [Autosaved] [Autosaved].pptx
ANATOMY OF THE LOWER URINARY TRACT AND MALE [Autosaved] [Autosaved].pptxANATOMY OF THE LOWER URINARY TRACT AND MALE [Autosaved] [Autosaved].pptx
ANATOMY OF THE LOWER URINARY TRACT AND MALE [Autosaved] [Autosaved].pptx
 
Young at heart: Cardiovascular health stations to empower healthy lifestyle b...
Young at heart: Cardiovascular health stations to empower healthy lifestyle b...Young at heart: Cardiovascular health stations to empower healthy lifestyle b...
Young at heart: Cardiovascular health stations to empower healthy lifestyle b...
 
Antiplatelets in IHD, Dose Duration, DAPT vs SAPT
Antiplatelets in IHD, Dose Duration, DAPT vs SAPTAntiplatelets in IHD, Dose Duration, DAPT vs SAPT
Antiplatelets in IHD, Dose Duration, DAPT vs SAPT
 
How to Give Better Lectures: Some Tips for Doctors
How to Give Better Lectures: Some Tips for DoctorsHow to Give Better Lectures: Some Tips for Doctors
How to Give Better Lectures: Some Tips for Doctors
 
Hemodialysis: Chapter 3, Dialysis Water Unit - Dr.Gawad
Hemodialysis: Chapter 3, Dialysis Water Unit - Dr.GawadHemodialysis: Chapter 3, Dialysis Water Unit - Dr.Gawad
Hemodialysis: Chapter 3, Dialysis Water Unit - Dr.Gawad
 
Evaluation of antidepressant activity of clitoris ternatea in animals
Evaluation of antidepressant activity of clitoris ternatea in animalsEvaluation of antidepressant activity of clitoris ternatea in animals
Evaluation of antidepressant activity of clitoris ternatea in animals
 
Is preeclampsia and spontaneous preterm delivery associate with vascular and ...
Is preeclampsia and spontaneous preterm delivery associate with vascular and ...Is preeclampsia and spontaneous preterm delivery associate with vascular and ...
Is preeclampsia and spontaneous preterm delivery associate with vascular and ...
 
linearity concept of significance, standard deviation, chi square test, stude...
linearity concept of significance, standard deviation, chi square test, stude...linearity concept of significance, standard deviation, chi square test, stude...
linearity concept of significance, standard deviation, chi square test, stude...
 
Gauri Gawande(9) Constipation Final.pptx
Gauri Gawande(9) Constipation Final.pptxGauri Gawande(9) Constipation Final.pptx
Gauri Gawande(9) Constipation Final.pptx
 
TEST BANK For Advanced Practice Nursing in the Care of Older Adults, 2nd Edit...
TEST BANK For Advanced Practice Nursing in the Care of Older Adults, 2nd Edit...TEST BANK For Advanced Practice Nursing in the Care of Older Adults, 2nd Edit...
TEST BANK For Advanced Practice Nursing in the Care of Older Adults, 2nd Edit...
 
"Central Hypertension"‚ in China: Towards the nation-wide use of SphygmoCor t...
"Central Hypertension"‚ in China: Towards the nation-wide use of SphygmoCor t..."Central Hypertension"‚ in China: Towards the nation-wide use of SphygmoCor t...
"Central Hypertension"‚ in China: Towards the nation-wide use of SphygmoCor t...
 

Performance Nutrition Simplified

  • 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.
  • 5.
  • 6.
  • 7.
  • 8.
  • 9.
  • 10.
  • 11.
  • 12.
  • 13. Nutritional Requirements Fats 15 – 20 % Proteins 20 -25 % Carbohydrates 60 – 65 %
  • 14.
  • 15.
  • 16.  
  • 17.
  • 18.
  • 19.
  • 20.
  • 21.  
  • 22. Weight Input = Output Food = Activity
  • 23.
  • 24.
  • 25.
  • 26. Focus on Muscle Enhancements
  • 27. Biomechanics – What happens when you exercise?… Heart rate Respiratory rate Cardiac output Blood pressure Digestion Excretion Catabolism
  • 28.
  • 30. Glucose Fatty Acids Amino Acids High Intensity Activity Low Intensity Activity University of Arizona, Winning Sports Nutrition, 2004
  • 31.  
  • 32.
  • 33.
  • 34.  
  • 35.
  • 36.
  • 37.  
  • 38.  
  • 39. Steroids may help to get A GREAT PHYSIQUE (But with a damaged body) Why Use STEROIDS when there now are safer Alternatives