Blocks of Bodybuilding Nutritional aspects of Bodybuilding. - - PowerPoint PPT Presentation

Building Blocks of Bodybuilding

 Nutritional aspects of Bodybuilding.  Metabolic utilisation of nutritional building blocks as an energy source & for muscle cell growth and repair.  Practical application of the Bodybuilding diet.

Building Blocks:

Macronutrients

Protein Carbohydrates Lipids/Fats

Micronutrients

Vitamins Minerals Trace elements

Macronutrients

Ess ssentia ntial l Amino Acids ds Non-es essenti sential al Amino Acids

Histidine Alanine Isoleucine Arginine Leucine Asparagine Lysine Aspartic acid Methionine Cysteine Phenylalanine Glutamic acid Threonine Glutamine Tryptophan Glycine Valine Proline Serine Tyrosine

Concept of Protein Quality:

High Quality Protein High Biological Value Complete Proteins Low Quality Protein Low Biological Value Incomplete Proteins Animal Origin

eggs, meat, fish, poultry, dairy products.

Plant Proteins

grains, beans, vegetables, gelatin SOY.

Complimentary proteins consumed in a day improves the quality of the protein intake.

General Requirement of Protein:

Depends on:

 Caloric Intake  Biological value of the protein

• Inverse relationship with caloric intake
• Less requirement if protein is of high biological value

RDA:

 Adult: 0.8g/kg of body weight  Athlete: 1.5-2.0g/kg  >2.0 g/kg restricted caloric intake

Role:

1. Growth & Repair 2. Fuel Source 3. Excess converted into glucose or body fat

Carbohydrate (energy currency)

Classification:

• 1. Monosaccharides: glucose, fructose, galactose
• 2. Disaccharides: sucrose, lactose, maltose
• 3. Polysaccharides: starch, fiber, glycogen

In athletes it is the “Metabolic Response” to carbohydrate that is important. Therefore the “Glycemic Response” of food is especially important in bodybuilding.

Glycemic Index and its effects on Insulin

Glycemic Index (GI) of various foods:

Sponge Cake 66 Corn Flakes 119 Bagel: 103 Oat Bran 78 White Rice 81 Ice Cream 87 Skim Milk 46 Yoghurt 20 Honey 104 Glucose 138 Lactose 65 Apple 52 Banana 76 Watermelon 103 Baked Beans 69 Kidney Beans 42 Carrots 101 Baked Potato 121 Sweet Potato 77 Rice Crackers 117 Corn Chips 105 Potato Chips 77

Using white bread GI=100 as a standard

General requirements:

• 50 to 100 g/day to prevent Ketosis
• Beyond that fuel for energy

In an athlete determined by training program E.g. to replenish Glycogen levels 1) Aerobic Endurance Athlete 8-10g/kg of body weight 600-750 g CHO 2400-3000 kcal from CHO/day for 75kg (1 calorie = 4.1868 kilojoules) (kcal) (KJ) 2) Strength, sprint, skill athlete 5-6 g/kg/day (glycogen levels have less effect on performance)

General Requirements of Carbohydrates

Lipids

• Types:

1. Triglycerides: fats & oils 2. Fatty Compounds: sterols and phospholipids

• Structure:

1. Fat 9 kcal/g 2. CHO/Protein 4 kcal/g

Behaviour of fats in the body related to saturation of fatty acids = amount of hydrogen it contains

Saturated:

– Most animal fats and tropical oils

Unsaturated:

– Monounsaturated: olive, peanut, canola oils – Polyunsaturated: soy, corn, sunflower, safflower oils

Function of Fats

• 1. Energy
• 2. Insulation and protection of organs
• 3. Hormone regulation
• 4. Carrier of fat soluble vitamins (A, D, E, K)
• 5. Supplier of essential fatty acids

– Linoleic acid (omega 6) – Linolenic acid (omega 3)

Which have a structural and functional role

• 6. Satiety

Function of Cholesterol

• Structural & functional component of cell

membranes

• Production of bile salts, Vit D & several

hormones (sex hormones)

Fat Requirements & Recommendations

• Total calories

– 30% from fat – 20% total fat intake from mono/poly unsaturated sources – 10% from saturated fats

• Cholesterol

– 100mg/1000 kcal not exceeding 300mg/day

• At least

– 3% energy from omega 6 – 0.5%-1% from omega 3

Summary: Lipids

• 1. Energy:
• Spares CHO
• Spares protein for growth and repair
• 2. Structural role
• 3. Physiological functioning
• 4. Biochemical function-hormone production

Micronutrients

Vitamins

• A: growth & repair
• D: bone metabolism
• E: anti-oxidant
• C: anti-oxidant
• B: co-enzyme

Minerals

• Calcium: muscle contraction
• Iron: oxygen transport, enzymes, energy metabolism
• Phosphorous
• Magnesium

Trace Elements

Zinc, iodine, selenium, copper, fluoride, chromium

Water

Ajanta Caves

Aurangabad, Maharashtra, India

Ellora Caves

Aurangabad, Maharashtra, India

Metabolism: Energy systems

Energy: the ability and the capacity to perform work

Catabolism

Large molecules smaller molecules

Anabolism

E.g. Protein Amino Acids

Energy currency is (ATP) Adenosine Triphosphate

Biological Systems which Produce Energy

• 1. Phosphagen system (anaerobic)
• 2. Glycolysis (fast and slow)
• 3. Oxidative system (aerobic)

1) Phosphagen System

myosin ATPase

• ATP

 ADP + Pi + Energy

creatine kinase

• ADP + Creatine phosphate

 ATP + Creatine

2(a) Glycolysis

• Fast (reduced O2)

– Glucose + 2Pi + ADP  2 Lactate + 2ATP + H20

• Slow (sufficient O2)

– Glucose + 2Pi + 2ADP + 2NAD+ Pyruvate + 2ATP + 2NADH + 2H20

2(b) Glycolysis

Blood Glucose Muscle Glycogen Pyruvate KREB CYCLE (mitochondria) Lactate (Liver) Gluconeogenesis (formation of glucose CORI CYCLE)

3) Oxidative System

KREB CYCLE Glucose Beta Oxidation Pyruvate Fatty Acids Acetyl – CoA Amino Acids

• Leucine
• Isoleucine
• Valine

Amino Acids

Insulin (anabolic)

Role of Insulin in Muscle Building

• 1. Uptake of glucose, amino acids & creatine

into cells

• 2. Stimulates protein synthesis within the cell
• 3. Decreases muscle breakdown  enhances

muscle growth

• 4. Improves blood flow to muscle
• 5. Stimulates fat cells to store nutrients

Points to note:

• 1. Low GI foods most of the time
• 2. High GI foods

– On waking – After workout

• 3. Whey protein vs. Casein

Lotus Temple

Delhi, India

Jama Masjid Mosque

Delhi, India

Practical Applications

Diet: High protein Moderate fat Low CHO Protein: 2g/kg body weight High quality = animal sources CHO: Low GI 50-100g/day Fats: Triglycerides/saturated 1/3 vs. unsaturated 2/3 Cholesterol

What How much Timing  Insulin secretion

Insulin:

• 1. Uptake of CHO & protein into cells
• 2. Signals protein synthesis and reduces

protein breakdown

• 3. Increases delivery of nutrients to muscle

by increasing blood flow Principle: avoid ‘spikes’ of insulin to prevent ‘crashes’ and fat storage

In practice…

Meal contains (bulking phase) Up to 40g protein + 20-40gCHO +/- fat

Whole foods

• Fish
• Tuna
• Salmon
• Chicken
• Breast
• Lean red meat
• Beef

Low GI

• Broccoli
• Asparagus
• Kumara
• Berries
• Banana
• Oats

MCT

• Coconut
• Linseed
• Chia Seed
• Peanuts
• Almonds

Small meals every 2-2.5 hours 6-10 meals in 24 hours

Meal contains (leaning phase) Fat > protein >>> CHO