Sports and Performance Nutrition Study Notes PDF

1. Introduction to Sports and Performance Nutrition - Study Notes 1. Overview of Sports and Performance Nutrition: Introduction to the Course: o Sports and performance nutrition falls under the broad umbrella of sports science. o The course offers a comprehensive understa...

1. Introduction to Sports and Performance Nutrition - Study Notes 1. Overview of Sports and Performance Nutrition: Introduction to the Course: o Sports and performance nutrition falls under the broad umbrella of sports science. o The course offers a comprehensive understanding of how nutrition influences exercise and sports performance. o Aimed at helping students pursue a career in sports nutrition or improve personal exercise capacity. Course Relevance: o Introduced by Geeta, a practicing sports dietitian with over 20 years of experience. o First-ever self-paced course in sports and performance nutrition under the sports science umbrella at IIT Madras. o Focuses on the scientific application of evidence-based sports science. 2. Importance of Sports and Performance Nutrition: Role in Sports Science: o Sports nutrition is integral to sports science, affecting various aspects such as health, performance, recovery, and injury prevention. o It involves collaboration with a multidisciplinary team, including sports medicine doctors, physiotherapists, psychologists, and coaches. Impact on Health and Performance: o Daily food choices have a profound impact on wellness, well-being, and exercise capacity. o Understanding the role of different food groups (carbohydrates, proteins, fruits, and vegetables) is crucial for meal planning. o Sports nutrition integrates human nutrition, clinical nutrition, dietetics, nutritional biochemistry, exercise physiology, and food science. 3. Course Content and Learning Outcomes: Key Topics: o Pre-workout, inter-workout, and post-workout meals and fluid intake. o Nutrition tailored to specific sports and individual athlete needs. o The role of nutrition in enhancing athletic performance, recovery, and injury prevention. Evidence-Based Practices: o The course simplifies complex scientific jargon and evidence-based practices in sports nutrition. o Students learn to apply knowledge in practical settings, working with athletes or improving personal exercise routines. Indian Context: o The course emphasizes dietary strategies and food choices relevant to the Indian context. o It considers cultural preferences while guiding on how to optimize performance through nutrition. 4. Career Opportunities and Professional Growth: Diverse Opportunities:  o The course opens avenues in various fields: individual consultancy, sports nutrition industry, academics, and research. o It is valuable for clinical dietitians, hospital nutritionists, gym instructors, fitness enthusiasts, coaches, and athletes. Skills Development: o Students gain expertise in assessing anthropometry, interpreting blood reports, understanding symptoms, and creating dietary guidelines. o The course also provides insights into working with elite athletes and participating in international conferences. Certification and Recognition: o Completing the course offers credible certification, adding value to one's professional practice. o The knowledge gained can be applied to support athletes in events such as the Olympics, Paralympics, and international championships. 5. Real-World Applications and Case Studies: Practical Insights: o The course includes discussions on real athlete stories and case studies on specific themes. o Students learn from the experiences of professionals working with national and international level athletes. Athlete-Specific Nutrition: o Nutrition plans are tailored for different sports, such as athletics, racquet sports, team sports (e.g., football, cricket), etc. o The course teaches how to plan nutrition strategies based on the specific needs of athletes in different positions or events. 2. Study Notes: Introduction to Energy Availability for Athletes 1. Understanding Energy for Athletes Energy Defined: Energy is the fundamental source of life, measured in calories. It powers every action and function within the body, from basic metabolic processes to high-intensity athletic performance. Source of Energy: Energy is derived from the food we consume, with different macronutrients providing specific caloric values: o Carbohydrates: 4 kcal/g o Proteins: 4 kcal/g o Fats: 9 kcal/g 2. Determining Energy Needs Calorimetry: The method used to measure the caloric value of food by burning it and measuring the oxygen consumed. Factors Influencing Energy Requirements: o Growth: Children and adolescents require more energy to support growth in addition to physical activity. o Activity Level: Athletes require additional energy depending on the intensity, duration, and type of sport. o Body Composition Goals: Goals such as weight loss, muscle gain, or maintenance dictate caloric needs. o Health and Performance: Adequate calorie intake is crucial to prevent injury, maintain nutritional status, and optimize performance, especially during competition cycles. 3. Energy Balance Energy Balance: The balance between energy intake (calories consumed) and energy expenditure (calories burned). Low Energy Availability (LEA): o Occurs when calorie intake is insufficient to meet the body's energy expenditure. o Can slow down metabolic rate and increase the risk of nutrient deficiencies (e.g., iron, vitamin D, B12). o Affects muscle function, bone density, and overall performance. 4. Body Composition and Energy Needs Body Types: o Ectomorphs: Lean, thin skeletal structures; often require more calories to maintain or increase muscle mass. o Endomorphs: Larger body frames; may need to reduce calorie intake during off- seasons to maintain weight. o Mesomorphs: Medium skeletal structures; typically maintain weight with moderate calorie adjustments. Calorie Mass Index: Ratio of height to weight, with a healthy range typically between 18-25. Height-to-Waist Ratio: Ideally, the waist should be less than half the height to avoid central adiposity (fat around the abdomen). 5. Calculating Energy Needs for Athletes Lean Body Mass (LBM): Body weight minus fat percentage. Cunningham Equation: o Used to determine Resting Metabolic Rate (RMR). o Formula: RMR = 500 + (22 x LBM) o Adjust RMR based on activity levels to calculate total energy needs. 6. Relative Energy Deficiency in Sports (RED-S) RED-S: A condition resulting from inadequate calorie intake relative to energy expenditure, leading to: o Disrupted hormonal function (e.g., delayed menarche in females, low testosterone in males). o Increased risk of injury, especially stress fractures. o Lowered immunity and higher susceptibility to infections. o Elevated stress hormones (cortisol) leading to muscle breakdown. o Poor mental health and disturbed sleep patterns. 7. Nutritional Assessment Tools for Athletes Anthropometry: Measurements of height, weight, body mass, and fat percentage. o Methods: ▪ Bod Pod: Measures body composition using air displacement. ▪ Skinfold Calipers: Measures subcutaneous fat at different body points. ▪ Dual Energy X-ray Absorptiometry (DEXA): Gold standard for measuring bone mineral density, muscle mass, and fat percentage. ▪ Bioelectrical Impedance: Tracks muscle mass and fat percentage using electrical currents. Blood Tests: Provide insights into the athlete's metabolism, nutritional status, and potential deficiencies or toxicities. Clinical Symptoms: Assessment of fatigue, recovery, sleep, and overall well-being. Dietary Assessment: o 24-Hour Food Recall: A practical method to record daily food intake. o Food Frequency Questionnaire: Helps identify missing food groups. o Food Journal: Offers insights into food habits, preferences, and cultural practices. o Smartphone Assessments: Using photos of meals for easy tracking of food intake. 8. Optimizing Athletic Performance Goal Setting: o Muscle Mass: Focus on increasing or maintaining muscle mass while minimizing fat. o Strength Training: Essential for building and maintaining muscle mass. o Periodized Nutrition: Adjusting calorie intake based on training intensity, type, and competition cycles. Food First Approach: o Prioritize whole foods before considering supplements. o Address any food intolerances or deficiencies with appropriate nutritional adjustments. o Use performance supplements or ergogenic aids strategically during competition cycles. 3. Fundamentals of Carbohydrates: Study Notes 1. What Are Carbohydrates? Definition: Carbohydrates are organic compounds made up of carbon, hydrogen, and oxygen. They are one of the primary macronutrients and are the body’s preferred source of energy. Types: o Simple Carbohydrates: Sugars like glucose, fructose, and sucrose, which are quickly absorbed by the body. o Complex Carbohydrates: Starches and fibers found in whole grains, legumes, and vegetables, which are digested more slowly. 2. Function of Carbohydrates in Athletic Performance Primary Energy Source: Carbohydrates provide 4 kilocalories per gram and are crucial for fueling physical activities, especially high-intensity and endurance exercises. Muscle Glycogen Storage: Carbohydrates are stored in muscles as glycogen, which is vital for sustained energy during prolonged physical activity. Protein Sparing: Adequate carbohydrate intake allows proteins to be used for muscle repair and maintenance rather than energy. Support for Brain Function: Carbohydrates are essential for brain function, influencing mental focus, decision-making, and mood during athletic performance. Gut-Brain Axis: Carbohydrates, especially fibers, support gut health, which in turn affects brain function and overall well-being. 3. Types of Carbohydrate Foods Simple Carbohydrates: Found in fruits, milk (lactose), and processed sugars. They are quick sources of energy but can lead to energy crashes if not balanced with complex carbs. Complex Carbohydrates: o Whole Grains: Brown rice, oats, quinoa, and millets. o Starchy Vegetables: Potatoes, sweet potatoes, and corn. o Legumes: Lentils, beans, and chickpeas. o Fiber-Rich Foods: Vegetables, fruits with edible skins, and whole grains. Fast-Digesting vs. Slow-Digesting Carbs: o Fast-Digesting: White rice, corn flakes, and baked goods; ideal for quick energy needs. o Slow-Digesting: Whole grains, sweet potatoes, and unpolished rice; provide sustained energy. 4. Carbohydrate Storage in the Body Liver Glycogen: o Stores about 100 grams of glycogen. o Provides energy for up to 2 hours of exercise. Muscle Glycogen: o Stored in the muscles and used during physical activity. o Supports up to 70% of VO2 max during aerobic exercise. 5. Carbohydrates and Exercise Intensity Aerobic Exercise: o Carbohydrates are oxidized to provide energy when oxygen is available. Anaerobic Exercise:  o Carbohydrates can still provide energy in low oxygen conditions, essential for high-intensity workouts. 6. Carbohydrate Needs for Athletes Increased Requirements: Athletes, especially those in endurance sports or high- intensity training, need higher carbohydrate intake. Special Considerations: o Young Athletes: Require more carbohydrates to support growth and activity. o Peak Competition Periods: Athletes need to maximize glycogen stores for optimal performance. o Weight Maintenance: Adequate carbohydrate intake prevents muscle mass loss. 7. Choosing the Right Carbohydrates for Exercise Pre-Workout: o Low-Fiber Foods: White rice, ripe bananas, and low-fat dairy for quick energy. o Simple Sugars: Useful for immediate energy but should be balanced with complex carbs. Intra-Workout: o Fruits and Energy Bars: Provide quick energy during prolonged activities. o Carbohydrate Gels: Used during endurance events to sustain energy levels. Post-Workout: o Replenishing Glycogen: Consuming carbohydrates like pasta, rice, or bread after exercise helps in recovery and prepares the body for the next training session. 8. Carbohydrates in Sports Nutrition Sports Foods: o Energy Bars and Drinks: Convenient sources of carbohydrates for athletes on the go. o Carbohydrate Gels: Provide a quick and easily digestible source of energy during events. o Multiple Carbohydrate Transporters: Combination of sugars like maltodextrin and fructose to sustain long-duration activities. 9. Carbohydrate Loading and Tapering Strategies Pre-Event Nutrition: o Carbohydrate Loading: Increasing carbohydrate intake 1-2 days before an event to maximize glycogen stores. o Tapering: Reducing fiber, fat, and protein intake close to the event to avoid gastrointestinal distress and ensure quick energy availability. 10. Case Study: Carbohydrate Needs for Endurance Athletes Ultra-Endurance Events: Athletes participating in events like ultra-marathons need to focus on high carbohydrate intake, low fiber, and moderate protein and fat intake to optimize performance. Nutrition Strategies: o Pre-Event: Consume familiar, easily digestible carbohydrate-rich foods. o During Event: Use sports foods like carbohydrate gels and isotonic drinks to maintain energy levels. o Post-Event: Replenish glycogen stores and ensure adequate recovery through carbohydrate 4. Carbohydrate Manipulation for Sports Performance 1. Importance of Carbohydrates for Athletes: Carbohydrates are the primary fuel source for athletes, providing the necessary energy for training and performance. Manipulating carbohydrate intake based on training demands can optimize performance, recovery, and overall energy levels. 2. Glycemic Index (GI) and Glycemic Load (GL): Glycemic Index (GI): Measures how quickly a carbohydrate food increases blood glucose levels. Foods are categorized as: o High GI: Fast-digesting, quickly raise blood glucose. o Moderate GI: Intermediate rate of digestion. o Low GI: Slow-digesting, gradually raise blood glucose. Glycemic Load (GL): Considers both the quality (GI) and quantity of carbohydrates consumed. It reflects the actual impact on blood sugar levels based on portion size. Example: Watermelon has a high GI but low GL because a large portion is required to have a significant effect on blood sugar. 3. Carbohydrate Timing and Type for Training: Low GI Carbohydrates: o Ideal for enhancing training adaptation, fat oxidation, and maintaining energy levels during prolonged activities. o Suitable when there is a need to maintain energy levels over extended periods or when training sessions are spaced apart. High GI Carbohydrates: o Best for quick energy release, especially when consumed close to training sessions. o Effective for intra-workout snacks during long training sessions to maintain energy levels. o Crucial for rapid glycogen replenishment post-exercise, especially when multiple training sessions are scheduled close together. Carbohydrate Loading: o Prior to competition, athletes may consume a high-carb diet (up to 600g/day) to maximize glycogen stores. o High GI foods are often preferred for this purpose to avoid gastric discomfort and to provide readily available energy. 4. Practical Food Choices for Athletes: High GI Foods: o Include white rice, curd rice, idli, khichdi, dosa, and puffed rice. o Puffed rice ladoos are a good option for both intra-workout snacks and electrolyte replenishment. Low to Moderate GI Foods: o Sweet potatoes, apples, dahi (yogurt) with fruits. o These foods are ideal for non-training times or rest days, promoting gradual energy release and aiding in fat loss. Liquid Meals:  o Faster digestion and absorption make porridge and milkshakes suitable for pre- workout consumption. o These options provide quick energy without the heaviness of a full meal. 5. Carbohydrate Manipulation Throughout the Week: High-Intensity Training Days: o Higher intake of high GI carbohydrates to meet energy demands and optimize performance. Strength Training Days: o Moderate carbohydrate intake, focusing more on protein and moderate to low GI foods. Rest Days: o Emphasis on low GI, high-fiber foods to support recovery and fat loss. Carb Cycling: o Adjusting carbohydrate intake based on the day's training intensity and volume. o High carbs and high GI foods on intense training days; low carbs and low GI foods on rest or light training days. 6. Working with a Sports Nutritionist: Customizing carbohydrate intake and timing based on individual training needs and goals can be optimized with professional guidance. Tailored strategies ensure athletes meet their energy requirements while supporting performance, recovery, and body composition goals. 7. Practical Tips: High GI carbs fuel intense workouts, especially with limited time before training. Adding protein, fats, or fiber can lower the GI of a meal, making it suitable for non- training times. Low GI carbs can be beneficial on rest days or during periods of low activity to support fat loss and maintain energy balance. 5. Myths around carbohydrates Introduction Carbohydrates are crucial for athletes as they provide energy and support exercise performance. Addressing common myths and misconceptions surrounding carbohydrate intake and dietary practices. 1. Gluten-Free Diets What is Gluten? o A protein found in wheat, oats, rye, and barley. o Necessary for individuals with celiac disease or gluten intolerance. Should Athletes Follow a Gluten-Free Diet? o Not necessary for athletes without gluten intolerance. o Gluten-free diets can be restrictive and expensive. o Alternatives include rice, quinoa, and millets. o Gluten intolerance can be diagnosed through genetic testing by a gastroenterologist. 2. Low Carbohydrate and High Fat Diets Impact on Athletes o Carbohydrates are essential for fueling exercise. o Consuming very low carbohydrates (e.g., 50 grams/day) can hinder performance and reduce exercise capacity. o Low carbohydrate diets may cause dyslipidemia and other long-term health issues. Recommendations o High carbohydrate intake on training days. o Low carbohydrate intake on rest days. o Consider fasted workouts for fat burning during low-intensity sessions. 3. Raw Food Diets Challenges for Athletes o High fiber content can slow digestion. o Anti-nutritional factors in raw foods (e.g., phytates, oxalates) can impair absorption of key nutrients like iron and calcium. Recommendations o Balance raw food intake with regular meals to support training. 4. Sugar Consumption Impact on Athletes o Excessive sugar intake is harmful for sedentary individuals but can be managed in athletes. o During intense and prolonged exercise, sugar and sweeteners can be practical for sustaining energy. Guidelines  o Consuming sugary solutions during long workouts is acceptable. o Avoid excessive sugar to prevent gastric distress during endurance events. 5. Intermittent Fasting Effectiveness and Challenges o Beneficial for metabolic health and weight loss in sedentary individuals. o Can be challenging for athletes, especially those with intense training schedules. o Short fasting periods (10-12 hours) may be more practical. Recommendations o Immediate post-training meals can aid recovery. o Fasting may not suit athletes with early or late training sessions. 6. Detox and Juice Diets Considerations o Detox diets typically involve very low calorie intake and extreme restrictions. o Not sustainable and can hinder optimal athletic performance. Recommendations o Short-term detox diets may be used occasionally but not for regular training. 7. White Rice and Carbohydrates Nutritional Value o White rice provides quick energy and is beneficial for athletes before training. o Whole grains and brown rice offer more fiber but may not always be ideal for quick energy needs. Recommendations o Incorporate white rice for quick energy, especially before training. 8. Fasted Workouts Pros and Cons o Fasted workouts may help in fat burning but can impair performance due to low glycogen levels. Recommendations o Fasted workouts may be suited for lower intensity training or during the off- season. 9. Eating Carbohydrates After Sunset Context-Specific o Timing of carbohydrate intake should align with training schedules. o Post-training carbohydrate consumption can aid recovery and support subsequent training sessions. Recommendations o Avoiding carbohydrates after a training session may be beneficial for specific training adaptations but should be tailored to individual needs. Conclusion Understanding and addressing these myths helps in optimizing athletic performance. Evidence-based approaches and personalized nutrition strategies are crucial. Engage in ongoing discussions and research to stay updated on best practices 6. Dr. Sola- Athletes with celiac disease and gluten sensitivity 1. Celiac Disease o Definition: Autoimmune disorder where ingestion of gluten (a protein in wheat, rye, barley) damages the small intestine's villi, leading to malabsorption and various symptoms. o Treatment: Strict, lifelong gluten-free diet. o Prevalence: Higher in regions with greater consumption of wheat products (e.g., North India). 2. Gluten Sensitivity o Definition: Non-celiac gluten sensitivity lacks the autoimmune damage seen in celiac disease but causes gastrointestinal and systemic symptoms upon gluten ingestion. o Treatment: Strict avoidance of gluten. 3. Wheat Allergy o Definition: Allergic reaction to proteins in wheat, distinct from celiac disease and gluten sensitivity. Symptoms do not involve autoimmune damage to the intestine. Nutritional Concerns 1. Nutritional Deficiencies o Iron Deficiency: 10-70% of celiac disease patients. o Vitamin D and Calcium Deficiency: 10-20% of patients; potential for osteopenia. o B Vitamins, Zinc, and Copper Deficiencies: Common; should be monitored and supplemented if needed. 2. Lactose Intolerance o Common in early stages of celiac disease; may resolve with a gluten-free diet but can persist in gluten sensitivity. 3. Potential Cross-Reactivities o Common Foods: Mustard seeds, rye, sorghum (jowar), ragi (finger millet), certain nightshade vegetables (capsicum, eggplant). Gluten Sources and Hidden Contaminants 1. Common Foods Containing Gluten o Grains: Wheat, rye, barley. o Products: Bread, cereals, pasta, flour. 2. Hidden Sources of Gluten o Processed Foods: Chocolate, sweets, energy bars, mock meats. o Drugs and Supplements: May contain gluten; check labels. o Sauces and Condiments: Soy sauce, mayonnaise, certain soups. Challenges for Athletes 1. Carbohydrate Intake o Ensuring adequate carbohydrates while maintaining a gluten-free diet can be challenging, especially for endurance athletes. 2. Food Availability o Campus Food: College canteens may not offer sufficient gluten-free options.  o Supplement and Drink Contamination: Ensure pre and post-workout supplements are gluten-free. 3. Cross-Contamination o Mills and Processing Equipment: Shared equipment can lead to gluten contamination. o Food Processing Plants and Ready Meals: Check if made in gluten-free facilities. o Buffets and Shared Utensils: Risk of cross-contamination from shared ladles or utensils. Practical Advice for Athletes 1. Planning and Preparation o Apps and Resources: Use apps to find gluten-free restaurants and stores. o Gluten-Free Snacks: Carry gluten-free energy bars and snacks. o Dehydrated Foods: Prepare and dehydrate meals for travel. 2. Travel and Eating Out o Allergy Cards: Use cards in different languages to inform staff about dietary needs. o Gluten Detection Kits: Test food samples for gluten if needed. 3. Education and Support o Athlete and Family Education: Teach about gluten-free diets and hidden sources of gluten. o Training Staff and Coaches: Inform them about the athlete’s dietary needs. o Psychological Support: Consider sports psychology for coping with dietary changes and lifestyle adjustments. Take-Home Messages Celiac disease and gluten sensitivity are common and require a strict gluten-free diet. Address nutritional deficiencies proactively and ensure proper nutrition before, during, and after events. Avoid cross-contamination through careful planning and food preparation. Lecture-07: Importance of Proteins in Performance – Detailed Notes 1. Role of Proteins in the Body General Functions: o Structural component of cells. o Essential for growth (especially in children). o Plays a crucial role in wound healing, cell repair, and muscle tissue maintenance. o Digestive enzymes, which help in the digestion process, are proteins. Energy Source: o Proteins are macronutrients, providing 4 kilocalories per gram. Blood Components: o Proteins make up blood components like hemoglobin, albumin, and globulins. Immune Function: o Proteins are vital for immune responses (antibodies, WBC function). Other Roles: o Hair and nails: Keratin (protein). o Skin health: Collagen (protein) helps maintain skin integrity. o Mood regulation: Serotonin is derived from tryptophan, an amino acid found in protein. 2. Protein and Athletes Protein Requirements: o Varies based on training intensity, type (strength training, endurance, etc.), and growth phases. o Athletes involved in muscle-building activities need higher protein to enhance muscle protein synthesis (MPS). o Adequate protein intake post-training aids recovery, preventing muscle breakdown. Effect of Training on Protein Turnover: o A well-trained athlete can maintain muscle with slightly lower protein intake. o For weight loss: Reducing calorie and carbohydrate intake while maintaining higher protein intake can preserve muscle mass while losing fat. Importance of Protein Post-Training: o Protein post-training supports recovery and muscle synthesis. o Optimal intake includes a combination of carbohydrates and proteins to prevent muscle breakdown. 3. Protein Metabolism in Exercise Stimulus for Protein Synthesis: o Strength training stimulates muscle protein synthesis. o Muscle-building requires: Adequate intake of calories, carbohydrates, and proteins. o Lack of proper nutrition post-training leads to muscle tissue breakdown (catabolism). Master Athletes and Age: o Older athletes need higher protein intake as metabolic rates decrease with age. 4. Protein Intake Guidelines for Athletes General Recommendations: o ~25g of protein per meal. o 0.3–0.4g of protein/kg of body weight per meal, spread across 3-4 meals. Post-Training Window: o Best to consume protein within 15 minutes to 2 hours after exercise for optimal recovery. Carbohydrate and Protein Combination: o Carbohydrates stimulate insulin production, which aids in amino acid absorption and glycogen restoration (important for next training sessions). o Ideal Carb-to-Protein Ratio: 2-3 times more carbohydrates than protein (e.g., 60g carbs with 20g protein). 5. Sources of Protein Animal Sources (High Biological Value): o Chicken, eggs, fish, and dairy products (e.g., milk). o Example: 100g chicken breast provides ~20g protein, 3 eggs provide ~18g protein. Vegetarian Sources: o Dals, grains, tofu, soy products. o Low Biological Value: Many plant proteins lack essential amino acids (e.g., dals lack methionine, grains lack lysine). o Complementation: Combining dals and grains (e.g., rice and dal) to improve protein quality. o Limit soy intake to 25g of total daily protein to avoid anti-nutritional effects. Fermented Soy Products: o Tempeh is a better option as it reduces anti-nutritional properties. 6. Protein Intake Timing and Cooking Methods Ideal Timing: o Protein intake post-workout should be prompt, within 15 minutes to 2 hours. o Pre-bedtime protein can support muscle synthesis during sleep (casein-rich foods like milk). Cooking Methods: o Overcooking or direct flame cooking (e.g., grilling or frying) can destroy proteins and form harmful compounds. o Steaming, boiling, and moderate heat cooking are recommended for better absorption. o Avoid consuming tea/coffee with protein-rich meals as they can inhibit protein absorption. 7. Special Considerations for Athletes Strength vs. Cardio Training: o Strength-training athletes: Need 1.6-2g protein/kg body weight per day. o Endurance athletes: 1-1.5g protein/kg body weight is sufficient. Weight Loss and Satiety: o Protein increases satiety (feeling of fullness) and reduces appetite-stimulating hormones (ghrelin).  o It also has a higher thermic effect, aiding weight loss by increasing energy expenditure during digestion. 8. Leucine and Muscle Protein Synthesis Leucine: An essential amino acid, critical for muscle protein synthesis. Found abundantly in chicken, eggs, and dairy products. Athletes should aim for leucine-rich protein sources, spread throughout the day for continuous MPS. 9. Challenges for Athletes: Digestion and Acidity: o Large portions of animal protein may cause discomfort or acidity between training sessions. o Lighter vegetarian meals between sessions can ease digestion. Flatulence: o High-fiber foods (e.g., rajma, chole) can cause gas. Athletes might want to moderate fiber intake during high-intensity training periods. Lecture 08: Introduction to Protein and Protein Supplements - Detailed Notes 1. Definition of Protein Supplements: Protein supplements: Additional sources of protein beyond daily dietary intake. Importance: For athletes, protein supplements help augment recovery, improve muscle protein synthesis, and enhance muscle mass, particularly after intense training sessions. 2. The Role of Protein in Recovery: Muscle microtears occur post-exercise, especially during resistance or strength training, leading to DOMS (Delayed Onset Muscle Soreness). High-quality protein aids muscle repair and recovery, preventing further muscle breakdown (catabolism). Goal for athletes: To consume 2g of protein per kg of body weight daily, which can be difficult to achieve through food alone, making supplements a practical option. 3. Key Protein Supplement Types: Whey Protein: o Contains all 8 essential amino acids and supports muscle protein synthesis. o Offers quick digestion, making it ideal for post-workout recovery. o Rich in leucine (2.5-3g per scoop), a key amino acid for muscle growth. Casein Protein: o Slow-digesting, ideal for consumption before bed ("sleep protein"). Egg Protein: o High in leucine and derived from egg white (albumin). Plant-based Proteins (e.g., pea, soy, quinoa): o Pea protein is low in methionine; soy protein is a good alternative for vegetarians. o Grain-based proteins (e.g., quinoa, rice) are low in lysine but can be combined with other proteins for better quality. 4. Who Needs Protein Supplements? Athletes with high training loads. Vegetarians: Those facing difficulty consuming adequate protein from dals and legumes. Injured athletes or those recuperating. Master athletes: Who need a convenient protein source. Individuals with digestive issues who need alternatives to high-fiber foods. 5. Types of Whey Protein: Whey concentrate: Commonly used, contains 80% protein, more lactose, and is sweeter. Whey isolate: Contains 90% protein, lower lactose, less sweet, and pricier. Hydrolysate: Pure peptides, fastest digesting, most expensive. 6. Timing and Usage of Protein Supplements: Post-workout: Optimizes recovery. Before or during workouts: Can be consumed to meet daily protein needs. Before bedtime: Casein protein supports overnight muscle repair without increasing fat storage. High-carb diets: Protein supplements work best when consumed with adequate carbohydrates. 7. Mass Gainers: Protein supplements that combine protein and carbohydrates, beneficial for athletes with high training demands who struggle to consume enough calories. 8. Disadvantages of Protein Supplements: Cost: High-quality supplements are expensive. Artificial sweeteners: Risk of contamination if the brand isn’t batch-tested. Digestive issues: Some people may experience bloating, cramping, or lactose intolerance. Acne: Dairy-based supplements may trigger breakouts due to increased insulin secretion. Overuse risks: Excessive intake can lead to dehydration, kidney stress, and weight gain. Impact on bones: Long-term overuse can negatively affect calcium balance. 9. Glutamine in Supplements: Found in whey protein, glutamine supports gut immunity. Overtrained athletes may benefit from glutamine supplements, though it's generally unnecessary if already consuming whey protein. 10. Emerging Protein Sources: Insect protein: A niche, sustainable alternative still new to the Indian market. 11. BCAAs (Branched-Chain Amino Acids): Valine, Isoleucine, and Leucine: Essential amino acids that prevent central fatigue in endurance athletes. If protein intake from food or supplements is adequate, additional BCAAs may not be necessary. Bioavailability: A single scoop of protein supplement can offer 5.5g of BCAAs Non-Dairy Alternatives to Whey Protein Egg Protein: Rich in leucine and BCAAs. Pea Protein: Plant-based, low in methionine. Soya Protein: A good alternative for vegans, also rich in BCAAs. Protein Supplement Timing Post-Workout: Common but not the only option; can also be consumed before, during, or after workouts based on individual needs. Bedtime: Casein, a slow-digesting protein, supports overnight muscle recovery. Role of Protein Supplements in Recovery Rehydrate, Refuel, Rebuild: o After strength training, fast-digesting protein (like whey) helps repair microtears in muscles. o Adequate protein helps balance muscle breakdown (catabolism) and synthesis (anabolism). Branched-Chain Amino Acids (BCAAs) in Protein Supplements Leucine: Key amino acid for triggering muscle protein synthesis. Bioavailability: A single scoop of protein supplement can offer 5.5g of BCAAs. Potential Disadvantages of Protein Supplements 1. Cost: Supplements are often expensive. 2. Artificial Additives: Sweeteners and additives may cause bloating or cramps. 3. Lactose Intolerance: Many whey products contain lactose, which can cause digestive issues. 4. Acne: Dairy-based supplements may trigger insulin, increasing sebum production and leading to acne. 5. Kidney Stress: Excessive protein intake can burden the kidneys, leading to dehydration. 6. Kidney Stones: High protein intake may trigger a relapse in individuals prone to kidney stones. 7. Caloric Content: Overconsumption can lead to weight gain. Glutamine and Other Supplementation Glutamine: Found in whey; important for immune function and gut health. Not always necessary as an additional supplement unless for overtrained athletes. Tryptophan: Found in protein supplements, helps with mental fatigue by increasing serotonin. Sustainability in Protein Insect Protein: Emerging as an alternative protein source, although niche in the Indian context. Considerations for Use of Protein Supplements Vegans/Vegetarians: Blended proteins (pea, quinoa) can meet their needs. Athletes with Acne: Switching to non-dairy protein can reduce skin issues. Case Studies 1. Vegetarian Athlete: o Challenges: Meeting protein intake, dealing with soreness. o Solution: Added tofu, soy chunks, tempeh, plus a scoop of protein supplement daily. o Result: Increased muscle mass, better recovery, and reduced soreness. 2. Dairy-Sensitive Athlete: o Challenge: Acne from dairy-based supplements. o Solution: Switched to plant-based protein blend with added leucine. o Result: Improved skin health and maintained muscle mass 9. Study Notes: Introduction to Fats and Its Importance in Performance Role of Fats as a Macronutrient Fats are a vital macronutrient, alongside carbohydrates and protein. They are integral to various bodily functions such as: o Providing warmth by storing fat under the skin and around the abdomen (visceral fat). o Producing testosterone (made from cholesterol). o Protecting organs like the heart and brain by cushioning them. o Fats are essential for the absorption of fat-soluble vitamins A, D, E, K. Energy Storage and Satiety Fats are energy-dense: o 1g of fat = 9 kcal, which is more than double the energy provided by 1g of carbohydrates or proteins (4 kcal). o Fat stores (adipose tissue) can supply energy over a longer period compared to liver glycogen, which depletes quickly. Fats promote satiety (feeling of fullness) due to slower digestion, making them useful but also challenging for athletes. Fats as an Energy Source in Exercise Fats are used during low-to-moderate intensity workouts where a steady supply of oxygen is available, and fatty acids provide a significant portion of the fuel. However, fats are slower to provide energy and require more oxygen than carbohydrates. Types of Dietary Fats 1. Good Fats o Monounsaturated fats (MUFA): Heart-healthy, present in oils like cold- pressed mustard oil, sesame (til) oil, rice bran oil, and olive oil. o Polyunsaturated fats (PUFA): Particularly Omega-3 fatty acids found in oily fish (Indian salmon, mackerel, sardines) and plant sources like walnuts, flaxseeds, and dark green vegetables. 2. Bad Fats o Saturated fats: Found in ghee, butter, and coconut oil. These should be consumed in moderation (no more than 1 teaspoon per day). o Trans fats: Formed during high-temperature processing (e.g., deep-fried foods, cakes, cookies). These increase inflammation and cholesterol issues in athletes and should be strictly limited (less than 1% of daily fat intake). Omega-3 and its Importance for Athletes EPA (Eicosapentaenoic Acid) & DHA (Docosahexaenoic Acid) are components of Omega-3 that support brain, eye health, and muscle repair.  o Role in reducing inflammation caused by intense exercise (exercise-induced inflammation). o Consuming 2-5g of Omega-3 daily can improve recovery and muscle mass, especially during injury rehabilitation. o Sources: ▪ Fish (100g): Indian salmon (~2000mg), sardines (~1000mg), mackerel (~500mg). ▪ Vegetarian sources (ALA): Walnuts, flaxseeds, avocado, dark leafy greens, and olive oil. o Note: ALA from plant sources has a low conversion rate (5-15%) to EPA/DHA, making fish or fish oil capsules a better source for Omega-3. Recommendations for Fat Consumption General recommendation: 1g of fat per kg of body weight. o For a 55 kg person, 55g of fat per day, with 25g coming from oils/ghee and 25g from natural food sources (milk, nuts, dals). Indian oils: Cold-pressed oils are recommended over refined oils. Sunflower oil, though widely used, is high in omega-6 (pro-inflammatory), so its use should be limited. Effect of High Fat Diet on Athletes High-fat diets (low carbohydrate intake,