1. Know energy intake and expenditure in sports performance (P3 and M1)
Sports Nutrition
Know energy intake and expenditure in sports performance (P3 and M1)

2. Assignment 3

3. Introduction
What information is available about the amount of energy in food?
The two we are interested in are:
Joules (J)/Kilojoules (Kj)
Calories (cal/Kilocalories (Kcal)

4. Nutritional measurements and units
Energy is obtained from the foods you eat and is used to support your BMR
Basal metabolic rate is the minimum amount of energy required to sustain your body’s vital functions while you are awake, and all activity carried out at work and leisure
Energy is measured in calories or joules. As both these units are very small they are multiplied by 1000 and referred to as kilocalories (the UK system) or kilojoules (the metric or international system)

5. P3 - Why are these important to an athlete regarding their diet and performance?
Energy measures

6. Energy sources
The table shows the kilocalories per gram for the macronutrients. Work out the kilojoules:
Kcal per gram
KJ per gram
Carbohydrates 4
Proteins
Fats 9

7. X 4.2
Energy sources
The table shows the kilocalories per gram for the macronutrients. Work out the kilojoules:
Kcal per gram
KJ per gram
Carbohydrates 4
16.8
Proteins
Fats 9
37.8

8. Food charts How would you work out the calories? Food KJ Kcal
Coke cola
675
161
Pasta
1573
376
Popcorn
1715
410

9. Food charts How would you work out the calories? Food KJ Kcal
Coke cola
675
161
Pasta
1573
375
Popcorn
1715
408

10. Sources - energy intake and expenditure
For a sport of your choice, research fats, carbs and protein. Find out:
How much of each you need to consume daily (RDA) either in grams or percentage or both. Be more specific for carbs and proteins and look at intake per kg of BW (g)
What source of energy does it provide for your sport i.e. endurance, power etc.
What would happen if your intake was bigger than your expenditure for fats, carbs and protein

11. Carbohydrates

12. Proteins

13. Energy balance

14. Body weight
Body weight (or, more precisely, ‘body mass’) is usually measured in kilograms. Body mass can be classified by using the body mass index (BMI). BMI assumes that there is a healthy weight range for any given height (see Table 13.1). An individual’s BMI can be calculated by dividing their weight, in kilograms, by the square of their height, in metres (kg/m2)
Worked example An adult who weighs 65 kg and whose height is 1.70 m will have a BMI of 22.5: BMI = 65 kg ÷ (1.70 m2) = 22.5 Using the table on the next slide, they would be classified within the normal weight range

15. BMI

16. Calorimetry
Calorimetry is a process that quantifies the heat release from metabolism of cellular fuels. It provides assessment of caloric energy present in foods and allows for measurement of energy expenditure to determine adequate calorie requirement
This information can be used for a lot of clinical applications. Evaluating appropriate caloric intake, avoidance of overfeeding and underfeeding, and measuring caloric requirements for different sports
It can be measured in a direct as well as an indirect manner. Direct calorimetry measures actual heat release from the metabolism of foods
Indirect calorimetry measures metabolism of foods in the cells

17. Measuring requirements - body composition
Body composition refers to the proportions of lean body mass and body fat that make up total body weight ▸Lean body mass includes bone, muscle, water, connective and organ tissues ▸Body fat includes both essential and non-essential fat stores
People actively engaged in fitness regimes are often concerned about their weight, whether for performance or health reasons. Some athletes wish to alter body composition, with exercise generally increasing lean body mass and decreasing body fat
How is this relevant for you and your sport?

18. Skinfold Skinfold callipers is the most common
Involves pinching specific areas of skin and fat throughout the body and converting the results into an estimate of body fat %
+/- 3.5 %

19. BIA
By measuring the resistance to the flow of a very small current of electricity through different parts of the body
+/- 8%

20. Measuring requirements - skinfold analysis, BIA and body weight
Task - P3/M2
Measuring requirements - skinfold analysis, BIA and body weight
How are these tests appropriate for your sport and sports performance (position)?
What can it tell you?
How are they useful regarding intake and expenditure?