Macronutrients and Lipids

Macronutrients

• Macronutrients are nutrients needed in larger quantities; they consist of fats, carbohydrates, and proteins.

Fats

• Fats are lipids that come from the Greek word "lipos," meaning fat.
• Lipids are classified into simple, compound, and derived lipids.

Simple Lipids

• Simple lipids, also known as neutral fats, consist primarily of triacylglycerols.
• They constitute the major storage form of fat.
• More than 90% of body fat is stored as triacylglycerol, mainly in adipose cells.

Compound Lipids

• Compound lipids comprise neutral fat combined with phosphorus to form phospholipids.
• They also combine glucose to form glycolipids.
• Lipoproteins are another group of such fats, primarily formed in the liver.
• Lipoproteins are created from the union of triacylglycerols, phospholipids, or cholesterol with protein, and constitute the main form for transporting lipids in the blood

Derived Lipids

• Derived lipids are formed from simple and compound lipids.
• Cholesterol is the most well-known derived lipid, found only in animal tissue.

Lipid Role

• Lipids serve as an energy reserve, offering protection and insulation.
• Lipids provide a transport medium.
• Lipids act as a hunger suppressor.

Fat and Exercise

• Fat is used for energy during exercise depending on fat being released from stored triacylglycerols (fat reserves).
• Fatty acids travel in the blood, bound to albumin, and are delivered to muscles for energy.

Carbohydrates

• Carbohydrates are made of sugar chains that break down into glucose.
• Glucose is the body's primary energy source.
• Carbohydrates should provide 45-65% of total daily calories.
• Carbohydrates are categorized into monosaccharides, disaccharides, and polysaccharides.

Monosaccharides

• Monosaccharides are the basic unit of carbohydrates.
• Monosaccharides are classified by the number of carbon atoms.
  • 3-carbons: Trioses
  • 4-carbons: Tetroses
  • 5-carbons: Pentoses
  • 6-carbons: Hexoses
  • 7-carbons: Heptoses
• Examples:
  • Glucose, also called blood sugar, which is the body's primary energy source
  • Fructose, which is is the sweetest.
  • Galactose, which does not exist freely in nature, forms lactose (milk sugar) in mammals.

Disaccharides

• Disaccharides are formed by combining two monosaccharides.
• Important Disaccharides:
  • Sucrose (Glucose + Fructose), the common table sugar, is found in most sweetened foods.
  • Lactose (Glucose + Galactose) found in milk is called milk sugar.
  • Maltose (Glucose + Glucose) found in beer, cereals, and germinating seeds.

Polysaccharides

• Polysaccharides are made of long chains of glucose molecules.
• Polysaccharides are classified into two types:
  • Plant Polysaccharides
    • Starch is a main energy source in plants, such as grains and potatoes.
    • Fiber supports digestive health and is found in fruits, vegetables, and whole grains. -Animal Polysaccharides
    • Glycogen is a storage form of glucose in muscles and liver.
    • Glycogen is formed during glycogenesis when hundreds of glucose molecules combine.

Carbohydrate's Role

• Carbohydrates have three main functions:
  • Serving as an energy source, especially during exercise
  • Act as a protein sparer by preserving muscle protein by providing energy
  • Serving as a metabolic primer by helping burn fats efficiently

Carbohydrate's Use During Exercise

• Intense Exercise
• Moderate and Prolonged Exercise

Protein

• Protein is essential for repairing and regenerating body tissues and cells and a healthy immune system.
• It is essential for manufacturing hormones.
• Proteins are structurally similar to lipids and carbohydrates, containing carbon, oxygen, and hydrogen.

Amino Acids

• Amino acids are the building blocks of proteins.
• Amino acids are used to break down food, promote growth, repair body tissues, and support various body functions when proteins are broken down.

Types of Amino Acids

• Essential Amino Acids:
  • Cannot be made by the body and must come from food.
  • There are nine essential amino acids: Histidine, Isoleucine, Leucine, Lysine, Methionine, Phenylalanine, Threonine, Tryptophan, Valine.
• Non-Essential Amino Acids:
  • Are produced naturally by the body, even without food intake.
  • Examples include Alanine, Arginine, Asparagine, Aspartic Acid, Cysteine, Glutamic Acid, Glutamine, Glycine, Proline, Serine, Tyrosine.
• Conditional Amino Acids:
  • Are usually non-essential but become essential during illness or stress.
  • Examples include Arginine, Cysteine, Glutamine, Tyrosine, Glycine, Ornithine, Proline, Serine.

Protein Sources

• Dietary Sources
  • Complete proteins are found in eggs, milk, meat, fish, and poultry.
  • Eggs have the best combination of essential amino acids, so they are the highest quality protein source.
• Synthesis in the Body occurs through transamination.
  • Muscle enzymes remove nitrogen from amino acids and pass it to other compounds for synthesis.

Protein's Role

• Protein is not stored in the body.
• Protein is used in tissue structures, metabolism, transport, and hormones.
• Protein makes up to 12–15% of body mass.
  • Brain cells are 10% protein
  • Red blood and muscle cells are up to 20% protein
  • Skeletal muscle contains 65% of the body's total protein, which increases with resistance training.

Protein and Exercise

• Enhances Muscle repair and growth
• Energy source during exercise
• Prevents muscle loss
• Supports recovery

Micronutrients

• Micronutrients include vitamins and minerals.
• Micro comes from the Greek word "mikross," it means small.
• Smaller amounts of micronutrients are required than macronutrients.

Vitamins

• Vitamins are organic substances that come from plants and animals.
• Vitamins are essential in small amounts.
• Vitamins cannot be produced by the body, so they must be consumed through food.
• Vitamins are classified into two types: water-soluble and fat-soluble.

Water-Soluble Vitamins

• Water-soluble vitamins are not stored in the body.
• Water-Soluble vitamins: Vitamin B1, B2, B3, B5, B6, B7, B9, B12, and Vitamin C.

Vitamin B1

• Also known as Thiamine
• It helps convert food into energy.
• Needed for healthy skin and nervous system function
• Found in whole grains, peanuts, black beans, and salmon.

Vitamin B2

• Also known as Riboflavin
• Maintains the body's energy supply.
• Necessary for healthy Blood and Healthy Liver.
• Can obtain from Milk, mushrooms, whole grains, eggs and green leafy vegetables

Vitamin B3

• Also known as Niacin
• Maintains the health of blood vessels, improves metabolism, and improves cholesterol levels.
• Found in Fish, brown rice, Banana, Cereals, Meat, and Breads

Vitamin B5

• Also known as Pantothenic Acid
• Promotes energy production, healthy skin, hair, and eyes.
• Alleviates stress and has anti-aging properties.
• Can obtain from avocado, eggs, milk, sweet potatoes, yogurt, broccoli, lobster, and salmon.

Vitamin B6

• Also known as Pyridoxine
• It aids Brain function, enhances mood, increases energy, and stimulates the immune system.
• Can obtain from Fish, sweet potatoes, Banana, Chicken, Spinach, and cabbage.

Vitamin B7

• Also known as Biotin
• Necessary for healthy bones, nails, skin, and a healthy nervous system.
• Can obtain from Nuts, avocado, eggs, chicken liver, and carrots.

Vitamin B9

• Also known as Folate
• Helps the body form healthy red blood cells, preventing pregnancy complications and promoting healthy cell growth and function.
• Can obtain from Lady's finger, Citrus fruits, Papaya, peanut, and leafy green vegetables.

VitaminB12

• Also known as Cabalamin
• Helps keep blood and nerve cells healthy
• Can obtain from Cereals, beef, eggs, tuna, and cow's milk.

Vitamin C

• Also known as Ascorbic Acid
• Boosts immunity and heals wounds.
• Maintains healthy bones and teeth
• Protects against immune system deficiencies
• Can obtain from Orange, Lemon, Bell peppers and Guava.

Fat-Soluble Vitamins

• Fat-soluble vitamins are A, D, E, and K
• Fat-soluble vitamins are present in food containing fats.
• They dissolve and store in the body's fatty tissues and do not require daily intake.

Vitamin A

• Also known as Retinoids
• Important for vision, healthy skin, and healthy hair
• Can obtain from Carrots, sweet potatoes, milk, Liver, and leafy vegetables.

Vitamin D

• Also known as Calciferol
• Essential for calcium absorption, promoting strong teeth and bones.
• Can obtain from Milk, Salmon, mushrooms, egg yolks, tuna.
• Is produced by the body when exposed to sunlight.

Vitamin E

• Also known as Tocopherol
• Serves as an antioxidant and boosts the immune system
• Can obtain from Seeds & Nuts, vegetable Oil, Fish, and Spinach.

Vitamin K

• Vitamin K can lower the risk of heart diseases.
• Found in Leafy vegetables, fruits, Broccoli, Spinach, Cabbage, Lettuce, Banana and Blueberries.

Minerals

• Minerals are substances found in food to support growth and health.
• Minerals are necessary for building strong bones and teeth.
• Minerals help turn food into energy.

Types of Minerals

• Macrominerals (Major Minerals):
  • Macrominerals are required by the body in relatively large amounts.
  • These minerals are involved in a wide range of bodily functions, such as maintaining bone health, fluid balance, and nerve function.
  • Calcium, magnesium, phosphorus, sodium, and chloride are examples.
• Trace Minerals (Microminerals):
  • Trace minerals are required by the body in much smaller amounts but are essential for health.
  • These minerals are involved in various processes like enzyme activation, oxygen transport, and maintaining the immune system
  • Iron, copper, iodine, zinc, fluoride, and selenium are examples.

Mineral Functions & Sources

• Calcium is needed for forming bones and teeth, and it helps nerve and muscle function -Canned salmon with bones, sardines, milk, cheese, yogurt, cabbage, broccoli, and calcium-fortified orange juice are good sources.
• Magnesium is needed for forming bones and teeth and is needed for normal nerve and muscle function.
  • Good Sources: Green leafy vegetables, nuts, bran cereal, seafood, milk, cheese, and yogurt.
• Phosphorus is needed for forming bones and teeth and for storing energy from food.
  • Good Sources: Milk, yogurt, cheese, red meat, poultry, fish, eggs, nuts, peas, and some cereals and breads.
• Iron helps red blood cells deliver oxygen to body tissues and it helps muscles function.
  • Good Sources: Red meats, poultry, fish, liver, soybean flour, eggs, beans, lentils, peas, molasses, spinach, turnip greens, clams, dried fruit (apricots, prunes, and raisins), whole grains, and fortified breakfast cereals.
• Copper helps protect cells from damage and is needed for forming bone and red blood cells.
  • Good Sources: Organ meats, shellfish, particularly oysters, chocolate, mushrooms, nuts, beans, and whole-grain cereals.

Ergogenic Aids

• Ergogenic aids are substances, devices, or practices that enhance sports performance.
• These include:
  • Mechanical aids, such as special clothing and equipment
  • Nutritional aids, such as sports drinks,
  • Physiological aids, such as blood transfusions
  • Pharmacological aids, such as steroids
  • Psychological aids, such as meditation.
• Many aspects of a well-designed training program are ergogenic aids that are widespread and completely legal.
• 94% of university coaches and trainers, provide supplements to their athletes.
• The International Olympic Committee (IOC) has drawn up a list of banned substances and doping methods.

Mechanical Aids

• Track Surfaces:
  • Synthetic tracks are proven to be faster than cinder tracks, providing a significant advantage to athletes
• Swimwear Technology:
  • High-tech swimwear fabrics, like the LZR Racer, reduce drag and increase flexibility, leading to improved performance.

Nutritional Aids

• Carbo-Loading maximizes glycogen stores through a high-carbohydrate diet, which can improve endurance performance.
• Adequate Fluid Intake, before, during, and after exercise, is crucial for optimal performance.
• Creatine Supplementation:
  • Creatine increases muscle phosphocreatine levels, potentially enhancing performance during high-intensity bursts.
• Carnitine Supplementation:
  • Carnitine is a compound naturally produced in the body and found in foods, especially red meat and dairy.
• Amino Acids:
  • Tryptophan increases aerobic endurance performance by affecting the central nervous system.
  • BCAA supplementation enhances lipid oxidation, reduces muscle damage, and improves recovery from endurance exercise.

Physiological Aids

• Bicarbonate Loading:
  • Increasing bicarbonate levels in the bloodstream may improve tolerance for lactic acid, delaying fatigue in anaerobic exercise.
• Altitude Training increases VO2max
  • Stimulates red blood cell production
  • Improves oxygen delivery.
• Blood Doping enhances athletic performance.
  • Consists of blood removal, red blood cell replacement, and Increased VO2max.
• Erythropoietin (EPO):
  • EPO Injection stimulates the production of red blood cells from bone marrow stem cells and gives athletes a higher hematocrit level
  • Increased Hematocrit enhances oxygen delivery and endurance performance
  • EPO abuse can lead to serious health risks, including blood clots and cardiovascular disease.
• Human Growth Hormone (hGH):
  • Promotes Protein Synthesis, Bone Growth, and Fat Reduction.

Pharmacological Aids

• Numerous drugs have ergogenic properties.
• The IOC, the NCAA, and several other sports-governing bodies have extensive lists of banned substances.
• The IOC now uses the standards adopted by the World Anti-Doping Agency (WADA).
• Categories of banned agents Include:
  • Oxygen delivery promoters, such as erythropoietin
  • Anabolic agents, such as testosterone and human growth hormone
  • Stimulants, such as amphetamines and caffeine
  • Narcotics, such as morphine
  • and Diuretics

Caffeine

• Is widely used and is consumed in coffee, tea, soft drinks, and energy drinks
• Caffeine as a central nervous system stimulant, which affects metabolism with adipose tissue and skeletal muscle.
• Was used to be banned by the IOC.
• The World Anti-Doping Agency removed it from the list of banned substances in 2004.
• Excessive caffeine intake leads to adverse effects like:
  • Cardiovascular Issues
  • Gastrointestinal Distress
  • Neurological Effects

Anabolic Steroids

• Anabolic steroids were originally developed to "build up" patients suffering from wasting illnesses.
• They trigger increased muscle and bone mass by stimulating the production of new proteins
• Power athletes started using steroids to build strength, probably in the 1954 Olympics
• A well known anabolic steroids is androstenedione, it is converted in the body to form testosterone
• Athletes take steroids to make rapid gains in performance
• Several anabolic steroids exist, each offering unique characteristics for performance

Benefits of Anabolic Steroids

• Enhance muscle growth, strength, and stamina
• Increase endurance
• Enhance training regimens

Side effects of Anabolic Steroids

• Can cause aggression, mood swings, and irritability
• Disadvantages include liver and heart damage, an increased risk of cancer, personality changes, acne, hormonal imbalances, testicular atrophy, loss of sex drive, impotence, and anxiety
• Designer steroids" appeared in the athletic scene around 2000
• Officials at the U. S. Antidoping Agency found track-and-field coaches distributing steroid-containing syringes in 2003
• Chemists at the Olympic drug-testing lab at UCLA identified the new steroid as tetrahydrogestrinone