Performance Nutrition Simplified

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]

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]

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

Performance Nutrition Simplified

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