Download Nutrients - De Anza College

Nutrient Overview
Nutrients
6 essential nutrients
Basic functions of
essential nutrients
What is a Nutrient?
Nutrient: A substance the body uses for
sustenance: for energy, to maintain and
repair tissue or regulate functions
Essential Nutrients: Nutrients the body
can’t make. They are required in our diet.
Non-Essential Nutrients: Nutrients the
body can make, i.e. cholesterol
6 Types of Essential Nutrients
1.  Carbohydrates
Provides glucose
Glucose is stored in liver & muscle as glycogen
2. 
Fat
Stored in body as fat
3. 
Protein
Provides amino acids
Muscle tissue made from amino acids
4. 
5. 
6. 
Vitamins -13
Minerals -15
Water
3 Basic Functions of Nutrients
Provides
Energy
Contributes to
Body
Structure
Regulates
Functions
Carbohydrates
Protein
Vitamins
Fats
Minerals
Minerals
Protein
Water
Water
This class is for you to:
Gaining knowledge
Problem solving
Experimenting
Knowledge: Vitamins do not give you energy
Low in Energy…
Problem solve & experiment:
Eating enough calories? Enough carbs?
Do you have adequate carb storage in muscle?
Eating iron rich foods? Iron (mineral) is
necessary to bring oxygen to muscle
Hydrated?
Proper training or need day off from training?
Overview: Fuel Basics
Identify the 3 energy systems that
fuel your muscles during exercise
What type of energy nutrient (carbs,
fat, protein) is used in each system?
Understand how intensity,
duration and level of training
determine type of energy nutrient
the muscle uses during exercise.
Sports Nutrition
Built upon the understanding of how carbs,
fat & protein provide energy (ATP) to
muscles
The 3 nutrients are converted to energy in
the form of ATP
ATP…what you need to know
ATP (Adenosine triphosphate) is used to
power the muscles.
The energy used by muscles
Very little ATP is stored in the muscle.
ATP must be continuously replenished to
provide a steady supply of energy to muscles.
In your body, there are 3 energy systems
that make ATP in the muscle cells.
3 Energy Systems
1.  Immediate Energy System
• 
• 
No oxygen
Creatine Phosphate
2.  Anaerobic System
• 
No oxygen
3.  Aerobic System
• 
Requires oxygen
Important to remember
Most often, it is a combination of the 3
energy systems that supply ATP to your
muscle.
The body has limited storage of ATP
(lasts 2-3 seconds) so it must be
supplied by these energy systems for
your muscle to work.
Immediate Energy System
Fills immediate need until the other 2 energy
systems can produce ATP
Can produce large amounts of ATP for 5-15
seconds
Does not need oxygen
1 step process - Creatine Phosphate gives a
phosphate to build ATP
Example: Sprinter bursts from starting block
Anaerobic Energy System
Oxygen is NOT present
Can supply ATP to muscle for up to 1 -2 minutes
Carbohydrate (glucose) is the only energy
nutrient that can be used to make the ATP
As ATP is produced, lactic acid accumulates & can
impair muscle function, cause fatigue.
When oxygen is available, lactic acid is burned as fuel.
Brief high intensity exercise relies on this system
Example: 400 meter dash & weight lifting
Anaerobic and Aerobic Energy
Aerobic Energy System
Requires oxygen
Glucose used as fuel without being
converted to lactic acid
Can supply energy for hours
Fat and protein can be used as fuel.
Glucose (carbs) and fat are the 2 major
energy nutrients used to make ATP.
Anaerobic and Aerobic Energy
Aerobic & Anaerobic Mix
Beginning of exercise, anaerobic system
provides most of ATP (energy) for the
muscle.
After several minutes, aerobic system
provides most of the ATP (energy).
When exercise becomes intense (ex.
sprinting) anaerobic system will be
necessary to create ATP.
Energy System Mix & Sport
Pair & Share
Energy Systems – Discuss & write answers in your notes:
1.  How does the Immediate Energy System make ATP?
2.  How long does this energy last?
3.  30 seconds into your sprint, not enough oxygen has
gotten to your exercising muscles. What energy
system provides ATP?
4.  What energy nutrient do you use to make ATP when
there is no oxygen?
5.  How long can this system provide ATP?
6.  Plenty of oxygen is now available to the muscle, what
energy system provides ATP?
7.  Which 2 nutrients are preferred in this energy system?
Carbs & Fat: Fuel for Exercise
Factors that determine type of energy nutrient
(carbs or fat) your muscles will use during
exercise:
Intensity (pace) of
exercise
Duration of exercise
Training level
Intensity (Pace) of Exercise
Moderate to high intensity
Intense exercises (sprinting, lifting) use glucose (anaerobic system)
Intermittent exercises (ex. basketball, football, tennis, volleyball)
use glucose for majority of fuel (anaerobic & aerobic system)
Low to moderate intensity
Low to moderate exercises use both glucose & fat to make ATP
Fat used ONLY when there is plenty of oxygen (hiking, walking on
golf course, easy biking)
Decreasing pace allows body to use fat and spare carbohydrate
storage (glycogen in muscle)
Fat supplies 50%-60% of fuel during low to moderate exercise
Greater exertion, greater use of glucose for fuel
Duration of Exercise
As duration increases:
§  The need to use fat as fuel increases - unlimited supply
§  In order to use fat as fuel, must decrease intensity
because of need for oxygen
§  Stored carbs (glycogen) - limited supply.
•  Glycogen lasts 1-2 hrs for moderate to high intensity exercise.
Must have glucose available to burn fat
§  “Fat burns in a glucose flame”
As duration increases; intensity must decrease
Training Level
Training increases your body’s ability to use
oxygen, increases use of fat as fuel
§  Burning fat as fuel spares glycogen
§  With training, glycogen is used up at slower rate
Training increases the capacity of the muscle to
store glucose as glycogen
§  Can store more glycogen in muscle
§  Increase glycogen storage; increase duration
With training, you can exercise longer (duration) at
a higher intensity.