BTEC National Diploma in Sport Unit 11 – Sports Nutrition

Learning Objectives Define energy measures Describe energy intake Explain energy intake and sports performance Describe energy expenditure Explain energy expenditure and sports performance

10 key words / terms associated with energy intake…

What is energy? Why do we need it? Where do we get it from?

Energy Energy is essential to life It is obtained from the foods Used to support your basal metabolic rate Q. What is basal metabolic rate (BMR)? Q. What is resting metabolic rate (RMR)? Q. Why do we need to know about energy?

Energy BMR – The minimum amount of energy required to sustain your body’s vital functions – would be ‘measured’ in a deep sleep RMR - The minimum amount of energy required to sustain your body in a waking state Q. What factors affect these measures?

How do we measure energy? What terminology do we use?

Energy Measures Energy is measured in Calories (UK) or Joules These units are very small so they are multiplied by 1,000 and referred to as Kilocalories or Kilojoules

Energy Measures A calorie is the energy required to raise 1g of water by 1 degree centigrade A joule of energy moves a mass of 1g at a velocity of 1 metre per second Approximately 4.2 joules - 1 calorie

Energy Measures Summary 1 kilocalorie (Kcal) = 1,000 calories (cal) 1 Kilojoule (KJ) = 1,000 joules (J) 1 calorie (cal) = 4.2 joules (J) 1 kilocalorie (Kcal) = 4.2 kilojoules (KJ)

Task Use the food packaging to find an item of food which provides between 100 - 200kcal of energy

How would you ‘measure’ energy intake? What is energy intake? How would you ‘measure’ energy intake?

Energy intake – This is the food and drink we consume! Different nutrients have different calorific values – Q. what are these? VS.

Energy Intake What you consume will determine your energy intake… A food diary could be used to estimate this…

Energy Intake and Sport Performance Q. Does energy intake effect sports performance? Q. How and why?

Energy Intake - Task Compare the amount of energy they need to the recommendations – more? Explain why… Do they have a high metabolism – muscle mass? Is it due the physical activity they do – the amount? … the type… the intensity?

Energy Intake and Sport Performance The ‘amount’ of energy consumed is important The ‘type’ of energy consumed is important

Energy Expenditure What is energy expenditure? How would you ‘measure’ energy expenditure?

Energy Expenditure Energy expenditure – The total amount of energy your body uses! Everybody's energy expenditure is different depending on how they live Q. What factors affect energy expenditure?

Q. How may these components vary between individuals? Energy Expenditure There are four main components to this… Resting Metabolic Rate Dietary Thermogenesis Adaptive Thermogenesis Physical Activity Q. How may these components vary between individuals?

Energy Expenditure - RMR The minimum amount of energy required to sustain your body in a waking state This can account for 60-75% of total energy output It is closely related to your body composition RMR is also influenced by your age, sex and genetic background Q. Why - Provide examples

Energy Expenditure - RMR Q. How is RMR affected by sport?

Energy Expenditure - DT The energy used for the processes of digestion, absorption, storage of food, etc. It is influenced by calorie content, composition of meals and nutritional status A regular eating pattern is thought to help maintain a higher rate of dietary thermogenesis Skipping meals and restrictive dietary practices lead to a reduced dietary thermogenesis Q. Is DT affected by sport?

Energy Expenditure - AT Energy expenditure that occurs as a result of environmental or physiological factors placed on your body Q. What could these factors be? Q. Is AT affected by sport?

Energy Expenditure - PA Physical activity represents the most variable component of your total energy expenditure This is the additional energy expended above RMR, DT, and AT Q. How much does sport affect this? It depends on the F.I.T.T. of activity undertaken Provide two contrasting sporting examples

Energy Expenditure and Sport Performance Q. Does sports performance effect energy expenditure? Q. How and why?

How would you ‘measure’ energy expenditure?

Energy Expenditure – Measuring? Direct calorimetry Indirect calorimetry

Energy Expenditure – Measuring? Activity diary BMR calculations

Learning Objectives Define energy measures Describe energy intake Explain energy intake and sports performance Describe energy expenditure Explain energy expenditure and sports performance