SPHE320 – Nutrition (Sports Nutrition)
COURSE MANUAL
1st Edition
Sports and Health Studies
School of Health Sciences
American Public University System
,Antonio Santo, Ph.D., R.D.N., L.D.
, 1
Table of Contents
MODULE I. INTRODCUTION TO SPORTS NUTRITION..............................................................................7
A. Why Study Sports Nutrition?............................................................................................................. 7
B. Special Notes.................................................................................................................................... 7
MODULE II. MICHAELIS-MENTEN KINETICS............................................................................................. 8
A. What Affects the Rate at Which Reaction Run at?.............................................................................8
MODULE III. CARBOHYDRATES (CHO)....................................................................................................... 9
A. What are Carbohydrates?.................................................................................................................. 9
B. Where Do Carbohydrates Come From?............................................................................................ 9
C. How are Carbohydrates Classified?.................................................................................................. 9
D. What are the Functions of Carbohydrates?.....................................................................................13
E. How are Carbohydrates Assembled and Disassembled?................................................................14
F. How are Carbohydrates Digested?................................................................................................. 14
G. How are Carbohydrates Absorbed?................................................................................................. 16
H. Where do the Absorbed Carbohydrates Go?...................................................................................17
I. How is Blood Glucose Maintained?.................................................................................................20
J. Performance and Carbohydrates?.................................................................................................. 20
MODULE IV. LIPIDS..................................................................................................................................... 21
A. What are Lipids?.............................................................................................................................. 21
B. Where do Lipids Come From?......................................................................................................... 21
C. How are Lipids Classified?.............................................................................................................. 21
D. What are the Functions of Lipids?................................................................................................... 26
E. How are Lipids Digested?................................................................................................................ 27
F. How are Lipids Absorbed?............................................................................................................... 30
G. Where do Absorbed Lipids Go?....................................................................................................... 31
H. What Hormones Regulate Lipid Metabolism...................................................................................33
MODULE V. PROTEIN................................................................................................................................. 34
A. What are Proteins............................................................................................................................ 34
B. Where do Proteins Come From?..................................................................................................... 35
C. How are Amino Acids (Proteins) Classified?....................................................................................35
D. What are the Functions of Proteins?...............................................................................................36
E. How are Proteins Digested?............................................................................................................ 37
F. How are Proteins Absorbed?........................................................................................................... 39
G. Where do Absorbed Proteins Go?................................................................................................... 42
H. What Regulates Protein Metabolism?.............................................................................................46
MODULE VI. BIOENERGETICS................................................................................................................ . 47
A. What are the Components of a Typical Cell?...................................................................................47
B. What is Energy?............................................................................................................................... 48
C. Where do we get Energy From?...................................................................................................... 49
D. How Lipids Make ATP?.................................................................................................................... 53
E. How do Proteins make ATP?........................................................................................................... 54
MODULE VII. EXERCISE METABOLISM.................................................................................................... 55
A. What Fuels are Used During Exercise?...........................................................................................55
B. What Determines Which Fuel Will be Used During Exercise?.........................................................56
MODULE VIII. DIETARY STRATEGIES TO ENHANCE CARDIOVASCULAR PERFORMANCE................63
A. Glycogen Loading............................................................................................................................ 63
, 2
B. Strategies to Enhance Fat Oxidation............................................................................................... 65
C. Protein and Central Fatigue Theories.............................................................................................. 68
MODULE IX. PROTEIN NEEDS FOR MUSCLE HYPERTROPHY..............................................................70
A. Introduction...................................................................................................................................... 70
B. What is Protein Turnover?............................................................................................................... 70
C. How Does Diet Affect Protein Turnover?......................................................................................... 71
D. How Can I Assess Protein Status?.................................................................................................. 71
E. Protein Synthesis............................................................................................................................. 72
F. Protein Degradation.......................................................................................................................... 74
G. How do Hormones Regulate Protein Turnover?..............................................................................76
H. What is Protein Quality?.................................................................................................................. 77
I. What’s the Difference Between an Incomplete and Complete Protein?..........................................77
J. How do I Determine Protein Quality?..............................................................................................78
K. How Much Protein is Needed?........................................................................................................ 81
L. Are Amino Acids and Protein Supplements Needed or Useful?......................................................81
M. Who’s at Risk for a Protein Deficiency?........................................................................................... 84
N. Practical Application........................................................................................................................ 84
MODULE X. DIETARY SUPPLEMENTS AS ERGOGENIC AIDS................................................................86
A. What is the Difference Between a Dietary Supplement and an Ergogenic Aid?............................86
B. What is Doping?............................................................................................................................ 87
C. Banned Substances....................................................................................................................... 87
D. Anabolic Steroids........................................................................................................................... 87
E. Androstenedione, Androstenediol.................................................................................................. 88
F. Bee Pollen..................................................................................................................................... 89
G. Bicarbonate.................................................................................................................................... 89
H. Boron............................................................................................................................................. 90
I. Caffeine (methyl xanthine family)................................................................................................... 91
J. Carnitine (L or D)........................................................................................................................... 92
K. Choline........................................................................................................................................... 92
L. Chromium...................................................................................................................................... 93
M. Coenzyme Q10 (ubiquinone)......................................................................................................... 94
N. Colostrum...................................................................................................................................... 95
O. Creatine (methylguanidine-acetic acid).......................................................................................... 95
P. Dehydroepiandrosterone (DHEA).................................................................................................. 96
Q. Ephedrine...................................................................................................................................... 97
R. Fish Oil........................................................................................................................................... 98
S. Ginseng......................................................................................................................................... 98
T. Glandulars..................................................................................................................................... 99
U. Glycerol or Glycerin (3-Carbon alcohol).......................................................................................100
V. β-hydroxy β-methylbutyrate (HMB).............................................................................................. 101
W. Inosine.......................................................................................................................................... 101
X. Lactate salts & polylactate............................................................................................................ 102
Y. Pangamic acid or dimethylglycine (Vitamin B15)..........................................................................102
Z. Phosphatidylserine....................................................................................................................... 103
AA. Phosphorus.................................................................................................................................. 103
BB. Pyruvate (& dihydroxyacetone).................................................................................................... 104
CC.Vanadium (vanadyl sulfate).......................................................................................................... 105
DD.Yohimbine..................................................................................................................................... 105
EE. Wheat germ oil............................................................................................................................. 106
MODULE XI. MICRONUTRIENTS.............................................................................................................. 108
A. What are Vitamins?........................................................................................................................ 108
B. What are Minerals?........................................................................................................................ 108
C. What does Nutritional Status of Micronutrients Mean for Athletes?...............................................108
COURSE MANUAL
1st Edition
Sports and Health Studies
School of Health Sciences
American Public University System
,Antonio Santo, Ph.D., R.D.N., L.D.
, 1
Table of Contents
MODULE I. INTRODCUTION TO SPORTS NUTRITION..............................................................................7
A. Why Study Sports Nutrition?............................................................................................................. 7
B. Special Notes.................................................................................................................................... 7
MODULE II. MICHAELIS-MENTEN KINETICS............................................................................................. 8
A. What Affects the Rate at Which Reaction Run at?.............................................................................8
MODULE III. CARBOHYDRATES (CHO)....................................................................................................... 9
A. What are Carbohydrates?.................................................................................................................. 9
B. Where Do Carbohydrates Come From?............................................................................................ 9
C. How are Carbohydrates Classified?.................................................................................................. 9
D. What are the Functions of Carbohydrates?.....................................................................................13
E. How are Carbohydrates Assembled and Disassembled?................................................................14
F. How are Carbohydrates Digested?................................................................................................. 14
G. How are Carbohydrates Absorbed?................................................................................................. 16
H. Where do the Absorbed Carbohydrates Go?...................................................................................17
I. How is Blood Glucose Maintained?.................................................................................................20
J. Performance and Carbohydrates?.................................................................................................. 20
MODULE IV. LIPIDS..................................................................................................................................... 21
A. What are Lipids?.............................................................................................................................. 21
B. Where do Lipids Come From?......................................................................................................... 21
C. How are Lipids Classified?.............................................................................................................. 21
D. What are the Functions of Lipids?................................................................................................... 26
E. How are Lipids Digested?................................................................................................................ 27
F. How are Lipids Absorbed?............................................................................................................... 30
G. Where do Absorbed Lipids Go?....................................................................................................... 31
H. What Hormones Regulate Lipid Metabolism...................................................................................33
MODULE V. PROTEIN................................................................................................................................. 34
A. What are Proteins............................................................................................................................ 34
B. Where do Proteins Come From?..................................................................................................... 35
C. How are Amino Acids (Proteins) Classified?....................................................................................35
D. What are the Functions of Proteins?...............................................................................................36
E. How are Proteins Digested?............................................................................................................ 37
F. How are Proteins Absorbed?........................................................................................................... 39
G. Where do Absorbed Proteins Go?................................................................................................... 42
H. What Regulates Protein Metabolism?.............................................................................................46
MODULE VI. BIOENERGETICS................................................................................................................ . 47
A. What are the Components of a Typical Cell?...................................................................................47
B. What is Energy?............................................................................................................................... 48
C. Where do we get Energy From?...................................................................................................... 49
D. How Lipids Make ATP?.................................................................................................................... 53
E. How do Proteins make ATP?........................................................................................................... 54
MODULE VII. EXERCISE METABOLISM.................................................................................................... 55
A. What Fuels are Used During Exercise?...........................................................................................55
B. What Determines Which Fuel Will be Used During Exercise?.........................................................56
MODULE VIII. DIETARY STRATEGIES TO ENHANCE CARDIOVASCULAR PERFORMANCE................63
A. Glycogen Loading............................................................................................................................ 63
, 2
B. Strategies to Enhance Fat Oxidation............................................................................................... 65
C. Protein and Central Fatigue Theories.............................................................................................. 68
MODULE IX. PROTEIN NEEDS FOR MUSCLE HYPERTROPHY..............................................................70
A. Introduction...................................................................................................................................... 70
B. What is Protein Turnover?............................................................................................................... 70
C. How Does Diet Affect Protein Turnover?......................................................................................... 71
D. How Can I Assess Protein Status?.................................................................................................. 71
E. Protein Synthesis............................................................................................................................. 72
F. Protein Degradation.......................................................................................................................... 74
G. How do Hormones Regulate Protein Turnover?..............................................................................76
H. What is Protein Quality?.................................................................................................................. 77
I. What’s the Difference Between an Incomplete and Complete Protein?..........................................77
J. How do I Determine Protein Quality?..............................................................................................78
K. How Much Protein is Needed?........................................................................................................ 81
L. Are Amino Acids and Protein Supplements Needed or Useful?......................................................81
M. Who’s at Risk for a Protein Deficiency?........................................................................................... 84
N. Practical Application........................................................................................................................ 84
MODULE X. DIETARY SUPPLEMENTS AS ERGOGENIC AIDS................................................................86
A. What is the Difference Between a Dietary Supplement and an Ergogenic Aid?............................86
B. What is Doping?............................................................................................................................ 87
C. Banned Substances....................................................................................................................... 87
D. Anabolic Steroids........................................................................................................................... 87
E. Androstenedione, Androstenediol.................................................................................................. 88
F. Bee Pollen..................................................................................................................................... 89
G. Bicarbonate.................................................................................................................................... 89
H. Boron............................................................................................................................................. 90
I. Caffeine (methyl xanthine family)................................................................................................... 91
J. Carnitine (L or D)........................................................................................................................... 92
K. Choline........................................................................................................................................... 92
L. Chromium...................................................................................................................................... 93
M. Coenzyme Q10 (ubiquinone)......................................................................................................... 94
N. Colostrum...................................................................................................................................... 95
O. Creatine (methylguanidine-acetic acid).......................................................................................... 95
P. Dehydroepiandrosterone (DHEA).................................................................................................. 96
Q. Ephedrine...................................................................................................................................... 97
R. Fish Oil........................................................................................................................................... 98
S. Ginseng......................................................................................................................................... 98
T. Glandulars..................................................................................................................................... 99
U. Glycerol or Glycerin (3-Carbon alcohol).......................................................................................100
V. β-hydroxy β-methylbutyrate (HMB).............................................................................................. 101
W. Inosine.......................................................................................................................................... 101
X. Lactate salts & polylactate............................................................................................................ 102
Y. Pangamic acid or dimethylglycine (Vitamin B15)..........................................................................102
Z. Phosphatidylserine....................................................................................................................... 103
AA. Phosphorus.................................................................................................................................. 103
BB. Pyruvate (& dihydroxyacetone).................................................................................................... 104
CC.Vanadium (vanadyl sulfate).......................................................................................................... 105
DD.Yohimbine..................................................................................................................................... 105
EE. Wheat germ oil............................................................................................................................. 106
MODULE XI. MICRONUTRIENTS.............................................................................................................. 108
A. What are Vitamins?........................................................................................................................ 108
B. What are Minerals?........................................................................................................................ 108
C. What does Nutritional Status of Micronutrients Mean for Athletes?...............................................108
