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.
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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
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5. 3 Basic Functions of Nutrients
Provides Energy
Contributes to Body Structure
Regulates Functions
Carbohydrates
Protein
Vitamins
Fats
Minerals
Water
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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 Anaerobic System
No oxygen
Phosphate Creatine (PC)
Anaerobic System
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 Creatine gives 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.