Lecture 1: Course introduction, Energy Balance, Assessment of dietary
intake & Introduction assignment 1
Nutrition and performance decline, e.g.:
- Dehydration or hyperhydration
- “hitting a wall”
- Gastro-intestinal discomfort and upset
Severe or prolonged exercise is a threat to homeostasis
- Tissue pO2 to be kept within limits
- Blood pressure
- Body temperature if not: system failure
- Acid/base balance
- Blood glucose
- Sodium concentration reduce intensity or stop
Nutrition and fatigue
Recover more quickly when using the right nutrition?
Early evidence for role of nutrition in exercise performance
1924, Boston marathon Levine et al, JAMA, 1924
- Development of hypoglycemia in some runners
- Correlation between blood glucose level and physical condition at finish
1925, Boston marathon Gordon et al, JAMA, 1925
- Candy (glucose) consumption during race prevented blood glucose decrease
- Performance was improved
1939 Christensen and Hansen, 1939, Skand Arch Physiol
- High carbohydrate diet improves endurance capacity
1966 Bergström and Hultman, 1966, Nature
- Measurement of glycogen content in muscle
- Exercise-induced glycogen depletion enhances the resynthesis of glycogen
More recent
- Periodized nutrition: high vs. low on carbs
- Role of protein in training adaptations
- Personalized nutrition
, Sports nutrition pyramid
Main focus in the course: macronutrients &
sport specific nutrition
Sport supplements
Sport specific nutrition: more carbs
(endurance), certain drink for recovery
Basic nutrition has to be right
Quiz: nutrition basics
1. The recommended amount of vegetables per day is: 250g
2. One glass (150ml) of milk contains: ≈5g protein
3. The adult body can store: up to 800g glycogen
4. Leucine is an essential amino acid
5. One gram of carbohydrates provide: 4kcal
6. RDA for protein intake for adults is: 0.8g/kg/day
7. Vitamin D supplementation is recommended for: older adults
8. In general, athletes in non-weight category sports: do not require mineral or vitamin sup.
9. Fat oxidation requires about: 2.5x amount of O2 per gram
carbohydrate oxidation
10. Normal body fat percentage for women is (approx.) 20-35%
Nutritional assessment
Total energy expenditure TEE = BMR + PA EE + TEF
TEF = thermic effect of food
PA EE = physical activity energy expenditure
BMR = basic metabolic rate
Note: REE (or RMR) 10% higher than BMR
REE = resting energy expenditure, RMR = resting metabolic rate
Note: wide range in BMR and PA EE (in % of TEE) in athletes
BMR: 25-75% PA EE: 20-70%
Thermal effect of food: often 10% of dietary energy intake is assumed
Measuring or estimating energy expenditure
Metabolic rate can be measured using O2 consumption
O2 consumption at rest ≈ 16L O2/h x 4,7 average energy release from food
Average BMR for adult; 75kcal/h (=1800 kcal/day)
200kcal/day equals to
- 8380 kJ/day
- =8380000J/day
- 100J/s
,Measuring or estimating energy expenditure
- Direct calorimetry: respiration chamber (→ TEE; note: physical activity is limited)
- Indirect calorimetry: O2 consumption, CO2 production
o Ventilated hood (rest) (→ REE ≈ 10% above BMR)
o Breath by breath (exercise) (→ PA EE)
o Weir formula (1949): REE (kcal/day) ≈ (3.9*VO2 (l/min) + 1.1*VCO2 (l/min)*1440)
- Non-calorimetric methods
o Doubly labelled water (→ TEE)
o Heart rate monitoring (→ PA EE)
o Accelerometry (→ PA EE)
o Activity diary (→ PA EE)
Estimating REE
Harris & Benedict revisedbyRoza & Shizgal(1984):
- Males: REE = 88.36 + 13.40xBW + 4.80xHt –5.68xage (kcal/day)
- Females: REE = 447.59 + 9.25xBW + 3.10xHt –4.33xage (kcal/day)
Best REE prediction equations for athletes
Cunningham (1980)
REE = 500 + 22 x LBM (kcal/day)
Note: LBM (lean body mass) not always available
Ten Haaf & Weijs (2014)
REE (kcal/day) = 11.936*weight(kg) + 587.728*height(m) – 8.129*age(y) + 191.027*sex (M = 1; F = 0)
+ 29.279
Estimating PA EE
- Activity diary using MET values
o See compendium of physical activities (Ainsworth et al., MSSE, 2011)
o 1MET = RMR during quiet sitting
- Or apply a “PA category” to your energy requirement equation
o E.g. sedentary – light – moderate – vigorous activity
Thermic Effect of Food (TEF), or DIT
Diet induced thermogenesis (DIT) can be defined as the increase in energy expenditure (EE) above
basal fasting level divided by the energy content of the food ingested and is commonly expressed as a
percentage (Westerterp, 2004)
TEF depends (a.o.) on meal composition
- TEF for different macronutrients (in % of energy ingested):
o Fat 0-3%
o Carbohydrates 5-10%
o Protein 20-30%
o Alcohol 10-30%
- TEF is usually 6-10% of total daily energy expenditure (healthy adults)
- Values for individuals vary depending on type and composition and composition of foods
eaten
, Estimating dietary intake
- Prospective methods
o Duplicate diet note: may interfere with food choice
o Diary using weighed inventory
o Diary using household measures
- Retrospective methods
o 24h recall note: memory based methods
o Food frequency questionnaire
o Diet history (combination of both)
Sources of error in food records and recall methods
- Under-reporting is very common, especially in food records
- Estimate of portion size (mostly: household measures)
- Food composition data are estimates, sometimes incomplete, and may require substitute
foods
Reality check: calculate energy intake/REE
Lecture 2
Body composition assessment
Sports nutrition pyramid
- Experience some of the tools for spirts dietitian
o Nutritional intake
o Energy expenditure
o Body composition
Does body composition matter?
It does for athletic performance
There are probably sport specific optimal
BMI is too simple to predict body composition
- Skeletal muscle
Why measure body composition
But this can be a goal to increase or decrease fat with the aim to increase acceleration because
strength goes up and power goes up
Or decrease in fat to increase endurance
This must be well monitored and guided
Body composition in relation to sports
Performance in part determined by sport-specific optimum in:
intake & Introduction assignment 1
Nutrition and performance decline, e.g.:
- Dehydration or hyperhydration
- “hitting a wall”
- Gastro-intestinal discomfort and upset
Severe or prolonged exercise is a threat to homeostasis
- Tissue pO2 to be kept within limits
- Blood pressure
- Body temperature if not: system failure
- Acid/base balance
- Blood glucose
- Sodium concentration reduce intensity or stop
Nutrition and fatigue
Recover more quickly when using the right nutrition?
Early evidence for role of nutrition in exercise performance
1924, Boston marathon Levine et al, JAMA, 1924
- Development of hypoglycemia in some runners
- Correlation between blood glucose level and physical condition at finish
1925, Boston marathon Gordon et al, JAMA, 1925
- Candy (glucose) consumption during race prevented blood glucose decrease
- Performance was improved
1939 Christensen and Hansen, 1939, Skand Arch Physiol
- High carbohydrate diet improves endurance capacity
1966 Bergström and Hultman, 1966, Nature
- Measurement of glycogen content in muscle
- Exercise-induced glycogen depletion enhances the resynthesis of glycogen
More recent
- Periodized nutrition: high vs. low on carbs
- Role of protein in training adaptations
- Personalized nutrition
, Sports nutrition pyramid
Main focus in the course: macronutrients &
sport specific nutrition
Sport supplements
Sport specific nutrition: more carbs
(endurance), certain drink for recovery
Basic nutrition has to be right
Quiz: nutrition basics
1. The recommended amount of vegetables per day is: 250g
2. One glass (150ml) of milk contains: ≈5g protein
3. The adult body can store: up to 800g glycogen
4. Leucine is an essential amino acid
5. One gram of carbohydrates provide: 4kcal
6. RDA for protein intake for adults is: 0.8g/kg/day
7. Vitamin D supplementation is recommended for: older adults
8. In general, athletes in non-weight category sports: do not require mineral or vitamin sup.
9. Fat oxidation requires about: 2.5x amount of O2 per gram
carbohydrate oxidation
10. Normal body fat percentage for women is (approx.) 20-35%
Nutritional assessment
Total energy expenditure TEE = BMR + PA EE + TEF
TEF = thermic effect of food
PA EE = physical activity energy expenditure
BMR = basic metabolic rate
Note: REE (or RMR) 10% higher than BMR
REE = resting energy expenditure, RMR = resting metabolic rate
Note: wide range in BMR and PA EE (in % of TEE) in athletes
BMR: 25-75% PA EE: 20-70%
Thermal effect of food: often 10% of dietary energy intake is assumed
Measuring or estimating energy expenditure
Metabolic rate can be measured using O2 consumption
O2 consumption at rest ≈ 16L O2/h x 4,7 average energy release from food
Average BMR for adult; 75kcal/h (=1800 kcal/day)
200kcal/day equals to
- 8380 kJ/day
- =8380000J/day
- 100J/s
,Measuring or estimating energy expenditure
- Direct calorimetry: respiration chamber (→ TEE; note: physical activity is limited)
- Indirect calorimetry: O2 consumption, CO2 production
o Ventilated hood (rest) (→ REE ≈ 10% above BMR)
o Breath by breath (exercise) (→ PA EE)
o Weir formula (1949): REE (kcal/day) ≈ (3.9*VO2 (l/min) + 1.1*VCO2 (l/min)*1440)
- Non-calorimetric methods
o Doubly labelled water (→ TEE)
o Heart rate monitoring (→ PA EE)
o Accelerometry (→ PA EE)
o Activity diary (→ PA EE)
Estimating REE
Harris & Benedict revisedbyRoza & Shizgal(1984):
- Males: REE = 88.36 + 13.40xBW + 4.80xHt –5.68xage (kcal/day)
- Females: REE = 447.59 + 9.25xBW + 3.10xHt –4.33xage (kcal/day)
Best REE prediction equations for athletes
Cunningham (1980)
REE = 500 + 22 x LBM (kcal/day)
Note: LBM (lean body mass) not always available
Ten Haaf & Weijs (2014)
REE (kcal/day) = 11.936*weight(kg) + 587.728*height(m) – 8.129*age(y) + 191.027*sex (M = 1; F = 0)
+ 29.279
Estimating PA EE
- Activity diary using MET values
o See compendium of physical activities (Ainsworth et al., MSSE, 2011)
o 1MET = RMR during quiet sitting
- Or apply a “PA category” to your energy requirement equation
o E.g. sedentary – light – moderate – vigorous activity
Thermic Effect of Food (TEF), or DIT
Diet induced thermogenesis (DIT) can be defined as the increase in energy expenditure (EE) above
basal fasting level divided by the energy content of the food ingested and is commonly expressed as a
percentage (Westerterp, 2004)
TEF depends (a.o.) on meal composition
- TEF for different macronutrients (in % of energy ingested):
o Fat 0-3%
o Carbohydrates 5-10%
o Protein 20-30%
o Alcohol 10-30%
- TEF is usually 6-10% of total daily energy expenditure (healthy adults)
- Values for individuals vary depending on type and composition and composition of foods
eaten
, Estimating dietary intake
- Prospective methods
o Duplicate diet note: may interfere with food choice
o Diary using weighed inventory
o Diary using household measures
- Retrospective methods
o 24h recall note: memory based methods
o Food frequency questionnaire
o Diet history (combination of both)
Sources of error in food records and recall methods
- Under-reporting is very common, especially in food records
- Estimate of portion size (mostly: household measures)
- Food composition data are estimates, sometimes incomplete, and may require substitute
foods
Reality check: calculate energy intake/REE
Lecture 2
Body composition assessment
Sports nutrition pyramid
- Experience some of the tools for spirts dietitian
o Nutritional intake
o Energy expenditure
o Body composition
Does body composition matter?
It does for athletic performance
There are probably sport specific optimal
BMI is too simple to predict body composition
- Skeletal muscle
Why measure body composition
But this can be a goal to increase or decrease fat with the aim to increase acceleration because
strength goes up and power goes up
Or decrease in fat to increase endurance
This must be well monitored and guided
Body composition in relation to sports
Performance in part determined by sport-specific optimum in:
