Download Building Blocks of Bodybuilding

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
Essential Amino Acids
Non-essential 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.
2.
3.
Growth & Repair
Fuel Source
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 of
Carbohydrates
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)
Lipids
• Types:
1.
2.
Triglycerides: fats & oils
Fatty Compounds: sterols and phospholipids
• Structure:
1.
2.
Fat 9 kcal/g
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.
2.
3.
4.
5.
Energy
Insulation and protection of organs
Hormone regulation
Carrier of fat soluble vitamins (A, D, E, K)
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
Glycogen
Blood Glucose
Muscle
Pyruvate
KREB CYCLE
(mitochondria)
Lactate
(Liver)
Gluconeogenesis
(formation of glucose CORI CYCLE)
3) Oxidative System
Oxidation
Amino Acids
KREB CYCLE
Glucose
Beta
Pyruvate
Fatty Acids
Acetyl – CoA
Amino Acids
• Leucine
• Isoleucine
• Valine
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
Whole foods
• Fish
o Tuna
o Salmon
• Chicken
o Breast
• Lean red meat
o Beef
Low GI
• Broccoli
• Asparagus
• Kumara
• Berries
• Banana
• Oats
Small meals every 2-2.5 hours
6-10 meals in 24 hours
Meal contains (leaning phase)
Fat > protein >>> CHO
+/- fat
MCT
• Coconut
• Linseed
• Chia Seed
• Peanuts
• Almonds