Ryan FernandoM.Sc. Food Biotechnology - University of Strathclyde – United Kingdom

M.Sc. Clinical Biochemistry - Goa Medical College – India.

BALANCED DIET Balanced dietThe 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

MacroMacro MicroMicro

CarboCarbo

hydrateshydratesProteinsProteins FatsFats VitaminsVitamins MineralsMinerals

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

Simple Carbohydrates

Instant sources for energy

Immediately absorbed in to the blood

Glycemic index (GI)

Simple carbs – high GI

Examples – sugar, glucose, honey etc

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

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

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

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

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

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.

Non Essential Amino Acids Synthesized in the body.

Alanine, Aspartic Acid, Aspargine, Cysteine, Histidine,

Glutamine, Glycine, Proline, Serine, Tyrosine.

Fats15 – 20 %

ProteinsProteins

20 -25 %

CarbohydratesCarbohydrates

60 – 65 %

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

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.

BMR (Basal Metabolic Rate)

Step 1:-Convert body weight (pounds) into kilogramsExample: male, 200 pounds 200 lbs ÷ 2.2 = 90.9 kgStep 2:- Using Body weight in (kgs) perform the following calculation

Men : 1x body weight (kg) x 24Women : 0.9 x body weight (kg) x 24

Example: 1 x 90.9 kg x 24 = 2182

• 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

Lean factor

Per cent Body fat (%) Multiplier

1 10 to 14 12 15 to 20 0.953 21 to 28 0.94 Over 28 0.851 14 to 18 12 19 to 28 0.953 29 to 38 0.94 Over 38 0.85

Men

Wom

en

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

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

1.30 = very light

Sitting, studying, talking, little walking or other activities throught the day

1.55 = Light

Typing, teaching, lab or shop work, some walking through out the day

Walking, jogging, gardening type job with activities such as cycling, tennis, dancing, skiing or weight training 1 - 2 hours per day

1.55 = Light

Typing, teaching, lab or shop work, some walking through out the day

1.65 = Moderate

Walking, jogging, gardening type job with activities such as cycling, tennis, dancing, skiing or weight training 1 - 2 hours per day

1.80 = Heavy

Heavy manual labor such as digging, tree felling, climbing with activities such as football, soccer or body building 2 to 4 hours per day

2.00 = Very active

A combination of moderate and heavy activity 8 or more hours per day plus 2 to 4 hours of intense training per day

Average Daily Activity levels Co

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Weight

Input = Output

Food = Activity

Weight Management

• Weight Loss • Weight Gain

Food/beverages consumed

Necessary physiologi

cal functions

Physical activity

(consumed)Calories in Calories used

(expended)

Energy Balance

CDC

Weight Management

• Weight Loss • Weight Gain

CDC

FOOD> EXERCISE>SUPPLEMENTS

FOOD> EXERCISE>SUPPLEMENTS

Summary

• Exercise requirements- Nutrition

• Golden Hour

• Catabolism

• Aminonutrition

Focus on Muscle Enhancements

34%

33%

33%

TRAINING

NUTRITION

REST & RECOVERY

Biomechanics – What happens when you

exercise?…

Heart rate

Respiratory rate

Cardiac output

Blood pressure

DigestionExcretion

Catabolism

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

MUSCLE BREAKDOWN

Glucose

Fatty Acids

Amino Acids

High Intensity Activity Low Intensity Activity

University of Arizona, Winning Sports Nutrition, 2004

1.BCAA’S2.GLUTAMINE3.LYSINE4.ARGININE

BUT YOU RECEIVE THEM THROUGH CONVENTION METHOD IN MINIMUM 3 HOURS

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

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

FITNESS & MUSCLE BUILDING NUTRITION

– WHEY PROTEIN– CASEIN– SOYA PROTEIN– ALBUMEN– CREATINE– CARNITINE– EPHEDRINE– Glucosamine– Prohormones

• DHEA• ANDROSTENDIONE

• Antioxidants• Green Tea• Ginkgo Biloba• Bilberry• Thistle