1. MODULE 3: NUTRITIONAL
CONSIDERATIONS FOR EXERCISING
INDIVIDUALS / ATHLETES

2. COMPONENTS OF ENERGY
EXPENDITURE

3. What is metabolism?
Total amount of energy required for each of our
physiological actions.

4. Difference between RMR and BMR?
BMR requires extreme fasting conditions,
extended periods of rest, tight environmental
control.
70% of energy we expend each day goes toward
non movement related physiological activity.

5. Thermic effect of food
TEF is used for digestion, absorption and
assimilation of ingested food/nutrients.
Act of eating increases metabolism BUT IT
DEPENDS ON WHICH MACRONUTRIENTS we
ingest.
Protein has highest TEF ,
Fat has lowest.

6. PHYSICAL ACTIVITY
High variable
sedentary - 10 to 15%
Highly active - 30 %

7. ESTIMATION OF ENERGY NEEDS
Measuring oxygen consumption can help
measure energy cost
Direct mathematical relationship between
amount of oxygen we breathe in and amount
of energy required by the body
Burning of fuel mixture (CHO + Fat) provides
4.82 calories per litre of Oxygen.

8. Putting it into perspective....
At rest, we burn 3.5 ml of oxygen / kg body weight /
minute
Person = 70 kg
Oxygen consumption per hour ---
3.5 x 70 x 60 = 14.7
Oxygen consumption per hour ---
14.7 x 24 = 352
Therefore, Calories burnt = 3.52 x 4.82 = 1700 kcal

9. When exercise is added : breathing harder and
faster ---- more oxygen --- therefore more
calories burnt.
Oxygen consumption and energy expenditure
are closely related!

10. ESTIMATION OF ENERGY
EXPENDITURE

11. Indirect calorimetry
Estimation of EE via measurement of oxygen
consumption and carbon dioxide production.

12. Direct calorimetry
Direct mesurement of heat output by the body,
used as index of energy expenditure.

13. Double labeled water
The Doubly Labelled Water (DLW) method uses the natural
occurring stable isotopes of water (D2O and H218O) to
assess energy expenditure
The DLW method is entirely safe and non-restrictive, requires
only periodic sampling of body fluids and is well suited for
measurement of energy expenditure in free-living or
hospitalized patients.
The basis of the DLW method is to follow the decline in
enrichment of the stable isotopes of oxygen (oxygen-18,
18O) and hydrogen (deuterium, 2H) in body water after
initial labeling of the body water pool.

14. As oxygen-18 is lost from the body in the form of water
and carbon dioxide (CO2), whereas deuterium is lost
only as water, the difference in loss from the body
reflects the CO2 production during the period. Because
CO2 production is the result of fat, carbohydrate and
protein oxidation, it is an index of energy expenditure.

15. Bioelectrical impedance analysis
• This procedure involves sending a very small current through
the body—800 mA at 50 kHz, which is unable to be felt—and
measuring its resistance.
• The underlying theory to this procedure is :
Lean tissue offers less resistance to a current as it contains
more water and electrolytes than adipose tissue
• This is an affordable and non-invasive method. Another
advantage of this procedure is that no special training or skill is
required

16. Several factors may influence its results such as
It quickly estimates the REE based on its estimation
hydration state of the subject, prandial/fasting state,
exercises, diuretics use, menstrual period,

17. PREDICTIVE EQUATIONS
Mifflin-St Jeor (1990) in kcal/day
Male: (10 x W) + (6,25 x H) – (5 x A) + 5
Female: (10 x W) + (6,25 x H) – (5 x A) – 161
W = Weight in Kg
H = Height in cm
A = Age in years

18. Owen Equation
Men
RMR (kcal/day) = 879 +10.2 (weight in kg)
Women:
RMR (kcal/day) = 795 + 7.2 (weight in kg)
Harris and Benedict (1919) in kcal/day
Male 66.4730 + 13.7516(W) + 5.0033(H) – 6.7550(A)
Female 655.0955 + 9.5634(W) + 1.8496(H) – 4.6756(A)

19. Physical activities records:
Low cost method that estimates EE from an
extremely detailed registry off all physical
activity studies is limited due to various existing
codes
perform daily
Dietary questionnaires

20. ENERGY AVAILABILTY
A new concept that is being promoted is that of
energy availability—that is, the energy that is left for
body functions once the energy cost of training is
taken into account
There is evidence that the body can tolerate a certain level
of reduction in energy intake, but energy availability
lower than 30 kcal (126 kJ) per of lean body mass is
associated with impairments of metabolic, hormonal,
and reproductive function.

21. Definition of energy availability Total energy intake—energy cost of training
Example of low energy availability Calculations: Body fat = 10% or 5 kg
Athlete = 50 kg, distance runner, Lean body mass (LBM) = 45 kg
10% body fat Energy availability = 2250 -1000 = 1250 kcal
Training programme = 1000 = 1250/45 kg
kcal/day
Energy intake = 2250 kcal = 28 kcal/kg LBM
Example of adequate energy Calculations: Body fat = 10% or 6 kg
availability Lean body mass (LBM) = 54 kg
Athlete = 60 kg distance runner, Energy availability = 3250 -1000 = 2250 kcal
10% = 2250/54 kg
body fat
Training program = 1000 kcal/day = 42 kcal/kg LBM
Energy intake = 3250 kcal

23. • POWER EVENTS OF HIGHER WEIGHT CATEGORY (80 KG AND
ABOVE)
• ENDURANCE EVENTS
• TEAM EVENTS, ATHLETICS AND
POWER EVENTS OF
MIDDLE WEIGHT CATEGORY (65KG)
• EVENTS OF LIGHT WEIGHT
CATEGORY
• SKILL GAMES

24. MARATHON, LONG DISTANCE RUNNING,
WALKING, HOCKEY, WEIGHT LIFTING,
WRESTLING, JUDO, ROAD CYCLING,
ROWING , SWIMMING, FOOT BALL, THROWING EVENTS
BASKETBALL, GYMNASTICS, TABLE TENNIS,
YATCHING, BOXING, VOLLEY BALL, SKILL
GAMES SHOOTING, ARCHERY , EQUESTRAIN,

25. Functions of macronutrients- in brief

26. MICRONUTRIENTS
• Micronutrients include vitamins and minerals.
• They do not provide energy.
• They are needed in small quantities.
• Deficiencies and excesses of the
micronutrients can affect health

27. Functions of micronutrients- (brief)
VITAMIN METABOLIC ROLE
A Antioxidant function
Thiamin Carbohydrate metabolism
Riboflavin Mitochondrial electron transport
Niacin Multiple metabolic pathways
Pyridoxine Amino Acid synthesis
Folate Red blood cell synthesis
Cyanocobalamin Red blood cell synthesis
Ascorbic Acid Antioxidant, Tissue repair
D Calcium homeostasis, Immunity

28. MINERALS PROPOSED BENEFIT
SUMMARY OF RESEARCH FINDINGS
Calcium Important for forming bone and teeth,
clotting blood, and transmitting nerve
impulses.
Zinc Associated with immunity
Selenium Antioxidant.
Iron Helps to transport oxygen around the body