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Carbohydrates

• Complex carbs help regulate blood sugar and prevent energy crashes
• Fiber aids digestion, promotes gut health, and prevents constipation
• Carbs restore glycogen losses
• Carbs help maintain blood glucose for attention and decision-making
• Carbs help manage and maintain glycogen stores

Carb Recommendations

• Athletes who perform low intensity or skill-based activities need 3-5 g/kg of athlete's body weight/day
• Moderate exercise programs require 5-7 g/kg of athlete's body weight/day
• For endurance programs require 6-10 g/kg of athlete's body weight/day
• Extreme commitment exercises need 8-12 g/kg of athlete's body weight/day

Classifications of Carbohydrates

• Monosaccharides are the basic carbohydrate unit that can't be broken down further and serve as building blocks
• Examples include glucose (primary energy source), fructose (sweetest sugar found in fruits and honey), and galactose (found in dairy and part of lactose)
• Disaccharides are formed by combining two monosaccharides through dehydration synthesis and must be broken down before absorption
• Examples include sucrose (glucose + fructose found in table sugar), lactose (glucose + galactose from milk), and maltose (glucose + glucose in malted foods and beer)
• Oligosaccharides are short-chain carbohydrates that humans can partially digest.
• Example: Raffinose (Galactose + Glucose + Fructose) in beans and cabbage
• Example: Stachyose (Galactose + Galactose + Glucose + Fructose) in legumes
• Fructooligosaccharides (FOS) found in bananas provide gut health
• Polysaccharides provide sustained energy and structural support.

Simple vs. Complex Carbohydrates

• Simple carbohydrates have one or two sugar molecules (monosaccharides or disaccharides)
• Digestion is quick, leading to a rapid blood sugar spike.
• Includes glucose, fructose, galactose, sucrose, lactose, and maltose, found in candy, soda, fruit, honey, and dairy
• Complex carbohydrates have long sugar chains (polysaccharides).
• Digestion breaks them down gradually for a steady energy release.
• Starch (grains, potatoes), fiber (vegetables, whole grains, and legumes), found in whole grains, legumes, vegetables, oats, and brown rice.

Fast vs. Slow Carbohydrates (Glycemic Index)

• Fast-digesting carbohydrates (high glycemic index) cause a rapid rise in blood sugar and insulin.
• They're useful for quick energy needs, providing quick digestion (1.0g/min = 60g/hr)
• Glucose, maltose, sucrose, amylopectin, and maltodextrin found in white bread, white rice, sugary drinks, and candy
• Slow-digesting carbohydrates (low glycemic index) provide a steady energy release, with sustained energy Ideal and help prevent blood sugar crashes
• Whole grains, legumes, sweet potatoes, and quinoa

Fructose + Glucose

• Fructose + Glucose use different transporters for absorption with greater carb uptake and higher oxidation rates
• There is a difference in SGLT1 transporter for glucose and GLUT5 for fructose allowing 90–120g/hr vs. 60g/hr for glucose alone
• It reduces gut distress by avoiding transporter overload and enhances glycogen replenishment (glucose goes to muscle & liver, and fructose to the liver) and improves hydration via sodium-coupled glucose absorption.

Carbohydrate Needs for Exercise

• If exercising for ≤ 60 minutes, 30g CHO/hour is generally fine, as stored muscle glycogen is enough but it is not always necessary.
• Exercising for > 90 minutes, the body may need 60g CHO per hour because muscle glycogen stores deplete. It is advantageous to Consume fast-digesting carbohydrates (glucose + fructose mix) to help maintain energy and delay fatigue.
  • For 60-90 minutes, use 30-60g of CHO per hour, and for > 90 minutes, use 60-90g/hour, as this improves absorption and availability.

Daily Carbohydrate Intake Recommendations

• General activity(sedentary/light exercise): 3-5 g/kg/day.
• Strength training (muscle gain/powerlifting): 4-6 g/kg/day supports muscle recovery and glycogen stores
• Team sports require 5-7 g/kg/day which supports intermittent high-intensity efforts and endurance
• Endurance training (cycling, running, triathlons) need 6-10 g/kg/day to sustain prolonged activity and replenish glycogen.
• Ultra-endurance events require 8-12 g/kg/day which maximizes glycogen storage for extreme endurance and Strength athletes focus on CHO for glycogen replenishment and recovery.

Timing of Carbohydrate Ingestion

• Strength training requires 1-4 g/kg (complex CHO, low GI)1-4 hours before the event.
• Power needs 1-3 g/kg for moderate CHO with low GI
• Team sports require a balanced CHO and protein intake which both need 1-4 g/kg as well. Endurance sports need 2-4 g/kg with a high CHO meal with moderate GI
• After the 1-4 hours before event, the athlete may ingest a Small CHO snack 30-60g
• (Easily digestible) during 30-60g of CHO (glucose + fructose mix) for endurance events
• Not all athletes will need carbs when engaging in exercise, if they do need it they will likely ingest 30-60g of power.
• During exercise, its important to eat easy to digest meals for endurance athletes.
• The carbs restore glycogen stores.
• Prioritize complex carbs(oatmeal, rice, pasta, fruit, whole grains) during the 1-4 hours before.

Dietary Fats

• Fats fuel contracting muscles
• Facilitate the absorption of fat-soluble vitamins
• Insulation for vital organs
• Cell-membrane structure and regulate hormones
• Adipose tissue (Triacylglycerol/TAG) stores fat, which is composed of triglycerides

Dietary Fat Types

• Saturated fats are solid at room temperature -- Consuming them in excess can raise LDL cholesterol, but small amounts balanced with unsaturated fats are okay
  • Sources include butter, cheese, coconut oil, red meat, and whole milk
• Unsaturated fats are liquid at room temperature and Support heart health and reduces inflammation
  • Monounsaturated Fats (MUFA) have one double bond in the fatty acid chain
    • help Improves heart health and lowers bad cholesterol (LDL), and raises good cholesterol (HDL)
    • Sources include olive oil, avocados, nuts (almonds, cashews), and peanut butter
• Polyunsaturated Fats (PUFA) have two or more double bonds
  • They are essential for brain function and reduces inflammation
  • Sources include fatty fish (salmon, mackerel), walnuts, flaxseeds, and sunflower oil - Omega-3 Fatty Acids (EPA, DHA, ALA) are essential for brain & heart health
    • Found in fish, flaxseeds, and chia seeds
  • Omega-6 Fatty Acids help in growth and immune function, but can promote inflammation if consumed in excess
    • It is found in vegetable oils (soybean, corn oil), nuts, and seeds
• Dietary fats help with heart and brain health, limit saturated fats to avoid excessive cholesterol buildup, and avoid trans fats
• Adults should obtain 20–35% of their total energy intake from fat
• Omega-3 fatty acids are linked to lower rates of cardiovascular disease, protection after mild head trauma, preservation of muscle mass during limb mobilization, and antioxidant/anti-inflammatory properties.
• The Dietary Guidelines for Americans 2015-2020 recommend consuming 8 oz (227 g) of fatty fish weekly

Fat Digestion, Absorption, Storage, and Breakdown

• Digestion occurs in the mouth, stomach, and small intestine: triglycerides break down via lingual, gastric, and pancreatic lipases, along with bile
• Absorption takes place in the small intestine (jejunum): forming micelle chylomicrons with bile
• Storage happens in adipose tissue, liver, and muscles as stored triglycerides with lipoprotein lipase (LPL) assisting
• Breakdown (lipolysis) occurs in adipose tissue to bloodstream: It is the process of triglycerides turning into glycerol through hormone-sensitive lipase (HSL) assisting
• Beta-oxidation occurs in mitochondria (muscle/liver): Here fatty acids -> Acetyl-CoA → ATP

Fat Utilization During Exercise

• Fats are mobilized when exercising
• Triglycerides break down into free fatty acids (FFAs) and glycerol through lipolysis, which is incited by hormones such as epinephrine
• FFAs are transported via the bloodstream, bound to albumin, to working muscles
• The FFAs enter the mitochondria undergoing beta-oxidation, converting into acetyl-CoA
• Acetyl-CoA feeds into the Krebs cycle to produce ATP, that acts as the primary energy currency
• This is is important for intensity exercise

Protein

• Protein is created using 20 amino acids
• Amino acids are linked together by peptide bonds to build protein in a process called translation
• Translation is process that amino acids are linked by peptide bonds based on gene instructions
• Nine amino acids are dietary essentials that cannot be made sufficiently in cells, requiring dietary intake
• Includes tryptophan, valine, threonine, isoleucine, and leucine
• Protein can be broken down (catabolism) or synthesized (anabolism)
• Catabolism is protein being broken and Anabolism is protein being synthesized
• Adults typically break down approximately 200–400 g of protein daily
• There is a function and balance between catabolism and ababolism otherwise known as Protein turnover
• Protein turnover is a reflection of both protein synthesis and breakdown. Net protein balance is a summative result of these processes

Protein Digestion

• Protein digestion begins in the stomach when hydrochloric acid (HCL) denatures the protein
• Amino acids are main the absorbed compound in PRO while others are secondary components
• A peptide contains 2-50 amino acids that join via condensation

Role of Protein

• Structure
• Movement
• Immune function
• Transport
• Hormones
• Enzymes
• Incorporate nitrogen in RNA and DNA, coenzyme election carries, heme components, the catecholamine hormone epinephrine and norepinephrine

Muscle Protein Synthesis (MPS) and Breakdown (MPB) Regulation

• MPS(muscle building) signals to rebuild and grow muscle. Eating protein helps increase muscle growth
• MPB(muscle protein breakdown) happens when you lack protein and it is affected negatively through stress, which then increases cortisol levels
• MPS > MPB= growth
• MPS< MPB= loss

Protein Synthesis

• Protein ingestion and exercise are drivers
• You’ll go into negative protein balance when there is a breakdown of muscle function
• Amino acids will stimulate the protein synthesis

Measuring Protein Quality

• Availability:
• Digestibility
• Amount of essential amino acids.
• FAO and FDA and the use of protein.
• Athletes require more protein
• All food sources need to be of equal value

Protein Guidance

• 18 years: 0/8 g/kg/d

• Team needs= 1.2-1.7
• Endurance= 1.2 to 1.4
• Both the strength and power equal 1.6 to 1.7

Quality Protein Effect

• The quality of protein has to be of high value in amino acids
• Protein source impacts the resistance adaptations
• Need protein prior to workout to 10/20g for muscle preservation energy 1-2
• 5-10 G for exercise,
• Muscle Preservation for Endurance

Hydration

• Hydration is the amount of water needed to the adequate body
• Euhydration needs the amount of fluids to regulate itself. The amount of fluids for water balance needs to occur.
• You’ll need to hydrate at least 4 H Prior to start the process to take place
• sweat matters. We need to know how much to drink throughout the game.

What are the components of total body water, where is fluid stored, and how much is stored in each compartment?

• TBW(total body water)50- 70% of body weight, sex and body composition
• ICF(internal cellular fluid) 60% and inside the cells
• ECF(Exta cellular fluid) which is outside the cells inside. 40%

What are the ways you lose fluid?

• Sweat, urine, respiration

What are the ways you gain fluids?

• Food, Drink, Byproduct, bicarbonate

Hydration Works

• Intake
• Absorption
• Distribution
• Retention
• Electrolytes which include sodium and potassium .

Minerals

• Minerals are essential to life and a vital part of our bodies, they provide structure, bone and teeth formations, regulation of metabolism
• They consist of enzyme and hormones to modulate cellar activity, it can have more or less of the elements.
• 7 -major, 14 -minor, trace. and a balanced food it

Vitamins

• There are 13 in total and food and supplements supply all vitamins needed. Plants provide vitamins.
• The body makes this except for vitamin d.
• Two categories of Vitamins: Water Soluble and Fat Soluble (They are 13 in total)
• Fat-soluble( vitamins A, D, E, and K dissolve and store in fatty tissue and animal based proteins are where the fat soluble are. consuming more of the vitamin can cause toxicity.
• Water soluble vitamins B and C

Dietary Reference

• Intake is adequate and nutritional to goals need to be for RDA(recommended daily allowance).
• 2015-2020 dietary needs from the U.S. govt. limited fat and a good variety protein and the right sodium levels.
• To protect isothiocyanates and vitamin E.