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The Macronutrients' Role in Physical Performance
- 1. The Macronutrients’ Role in Physical Performance Chad Wessinger Wessinger 2015
- 2. What are the 3 Macronutrients? Wessinger 2015
- 3. What are the 3 Macronutrients? •Fat •Carbohydrates •Protein Wessinger 2015
- 4. The Basics: Fat • Functions: • Storage form of excess energy • Protects organs • Absorption & transport of certain micronutrients • Cell membrane structure • Bile • Sex hormone precursor • Forms: • Phospholipids, lipoproteins • Fatty acids, sterols Wessinger 2015
- 5. Fat & Athletic Performance • Strength Athletes • Muscle building: testosterone precursor • EnduranceAthletes • Fuel: fuel source during prolonged, sub-maximal aerobic exercise • Timing • Avoid high-fat meals immediately before exercise • Metabolism During Exercise • Carbohydrates & fat metabolized together, nature of mixture dependent on intensity, duration, aerobic fitness level, amount of available intramuscular stores Wessinger 2015
- 6. The Basics: Carbohydrates • Functions: • Associated with ATP (energy) generation • Energy stored as glycogen • Converted to fat when glycogen stores are full • Primary energy source of CNS • Blood sugar • Forms: • Monosaccharides, disaccharides, oligosaccharides • Polysaccharides • Fiber Wessinger 2015
- 7. Carbohydrates & Athletic Performance • Strength Athletes • Majority of energy comes from ATP stores • Tissue protein conserved when adequate carbohydrate is consumed • Endurance Athletes • Used in combination with fat stores • Timing • Small & simple when closer to exercise • Research unclear regarding need for CHO rich meal immediately following exercise • Metabolism During Exercise • Carbohydrates & fat metabolized together, nature of mixture dependent on intensity, duration, aerobic fitness level, amount of available intramuscular stores Wessinger 2015
- 8. The Basics: Protein • Functions: • Transport proteins, hormones, neurotransmitters, enzymes • Structural component in muscle • Growth, maintenance, repair of muscle • Forms: • Intact • Isolates • Hydrolysates • Amino Acids Wessinger 2015
- 9. Protein & Athletic Performance • Strength Athletes • Growth, maintenance, repair • Endurance Athletes • Negative protein balance can impair recovery • Timing • Consume protein-rich meals separated no more than 5-6 hours before and after exercise • Metabolism During Exercise • Used to produce ATP if other stores are low or depleted Wessinger 2015
- 10. Balance • Each has its benefits • Diet should consist of all macronutrients in recommended amounts for athletes • TotalCalories (energy): • Moderate exercise: 25-35 kcal/kg bodyweight/day • Intense exercise: 50-80 kcal/kg bodyweight/day • Carbohydrates: 5-10 g/kg bodyweight/day • 4 kcal/1 g • Protein: 1.5-2 g/kg bodyweight/day • 4 kcal/1 g • Fat: varied • 9 kcal/1 g Wessinger 2015
- 11. Individualization & Specificity • Guidelines and recommendations are not set in stone • Athletes should use trial and error to determine what combination works best for them • Different sports, different energy requirements • Strength athlete vs. distance runner Wessinger 2015
- 12. Review • Which macronutrient’s primary role is to supply the body with energy? • Fat • Carbohydrates • Protein • All athletes should consume the same macronutrient distribution • True • False Wessinger 2015
- 13. Review • Which macronutrient’s primary role is to supply the body with energy? • Fat • Carbohydrates • Protein • All athletes should consume the same macronutrient distribution • True • False Wessinger 2015
- 14. Summary • Fat, carbohydrates, & protein • All have benefits to the athlete • Energy production, storage of excess energy, growth & recovery • Individual should determine best combination for themselves using trial and error Wessinger 2015
- 15. References 1. Kerksick, C.M. Nutrient timing: metabolic optimization for health, performance, and recovery. London,GBR: CRC Press; 2011. Retrieved from http://www.ebrary.com.pitt.idm.oclc.orgISSN 2. Kreider et al. ISSN exercise & sport nutrition review: research and rocomendations. Journal of the International Society of Sports Nutrition. 2010;7:7. 3. Aragon, Alan, Schoenfeld, Brad. Nutrient timing revisited: is there a post-exercise anabolic window?. Journal of the International Society of Sports Nutrition. 2013;10:5. 4. Dorfman, Lisa. Nutrition in exercise and sports. In: Krause’s food and the nutrition care process. St. Louis, MO: Elsevier; 2012:507-530. 5. Ferrier, Denise R. Lippincott’s illustrated reviews: biochemistry. Baltimore, MD; 2014. Wessinger 2015