Nutrient Overview

1. Nutrient Overview • Nutrients • 6 essential nutrients • Basic functions of essential nutrients

2. Challenge Statement:Nutrients Full name upper right corner Vitamin supplements will give you energy. Athletes who feel fatigue are likely low in vitamins. Do you agree or disagree? Why? I grade for completion!

3. What is a Nutrient? • Nutrient: A substance the body uses for energy, to maintain and repair tissue or regulate functions • Essential Nutrients: Nutrients the body can’t make. They are required in our diet.

4. 6 Types of Essential Nutrients • Carbohydrates • Provides glucose • Glucose is stored in liver & muscle as glycogen • Fat • Provides fatty acids • Protein (from animals & plants) • Provides amino acids • Muscle tissue made of amino acids • Vitamins -13 • Minerals -15 • Water

5. 3 Basic Functions of Nutrients

6. 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?

7. Overview: Fuel Basics • Identify the 3 energy systems that fuel your muscles during exercise • What 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.

8. Sports Nutrition • Built upon the understanding of how carbs, fat & protein provide energy to muscles. • These 3 nutrients are converted to ATP to provide energy to the muslce.

9. 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.

10. 3 Energy Systems • Immediate Energy System • No oxygen • Phosphate Creatine (PC) • Anaerobic System • No oxygen • Aerobic System • Requires oxygen

11. 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 seconds) so ATP must be supplied by the energy systems for your muscles to work.

12. Immediate Energy System • Fills immediate need until the other 2 energy systems can produce ATP • Can produce large amounts of ATP for 5-10 seconds • Does not need oxygen • 1 step process - Phosphate Creatinegives a phosphate to build ATP Example: Sprinter bursts from starting block

13. Does the Immediate Energy System require carbs, fat or protein? • What does it use to make ATP? • How long does this energy system supply ATP to muscle?

14. Anaerobic Energy System • Oxygen is NOT present • Can supply ATP to muscle up to 30–120 seconds. • Carbohydrate (glucose) is the only energy nutrient that can be used to make 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

15. Anaerobic and Aerobic Energy

16. 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. Examples: Running 10K, Walking, biking

17. Anaerobic and Aerobic Energy

18. Aerobic & Anaerobic Mix • Beginning of exercise, anaerobic system provides most of ATP (energy) for the muscle. • Within 1 minute, aerobic system provides ATP (energy). • When exercise becomes intense (ex. sprinting) anaerobic system will be necessary to create ATP.

19. Energy System Mix & Sport

20. Pair & Share Energy Systems – Discuss & write answers in your notes: • How does the Immediate Energy System make ATP? • How long does this energy last? • 5 seconds into your sprint, not enough oxygen is available for your exercising muscles. What energy system provides ATP? • What energy nutrient do you use to make ATP when there is no oxygen? • How long can this system provide ATP? • Plenty of oxygen is now available to the muscle, what energy system provides ATP? • Which 2 nutrients are preferred in this energy system?

21. CQ: Fuel Basics REVISED How does your muscle get energy when there is no oxygen available? • It uses fat to make (ATP) energy • It uses glucose to make (ATP) energy • Muscle protein is broken down for quick energy • The body can’t make energy without oxygen. WRITE THE ANSWER ON BACK OF NOTECARD

22. 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 (length) of exercise • Training level

23. Intensity (Pace) of Exercise • Moderate to high intensity • Intense exercise (sprinting, lifting) • Use glucose to make ATP (anaerobic system) • Intermittent exercise (ex. basketball, football, tennis, volleyball) • Use glucose to make ATP (anaerobic & aerobic system) • Low to moderate intensity • Low to moderate exercises • Use both glucose & fat to make ATP (aerobic system) • Use fat when there is plenty of oxygen (jogging, walking, easy biking) • Decreasing pace allows body to use fat and spare carbohydrate • Fat supplies 50%-60% of fuel during low to moderate exercise • Greater exertion, greater use of glucose for fuel

24. 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

25. Training Level • Training increases your body’s ability to use oxygen, increases use of fat as fuel. Benefits: • 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. Benefits: • Can store more glycogen in muscle • Increase glycogen storage; increase duration • With training, you can exercise longer (duration) at a higher intensity.