International Principles of Nutrition for Exercise and Health (sample manual)

EQF LEVEL
4Active IQ
The principles
of nutrition for
exercise and
health
MANUAL
VERSION IQ001013

Micronutrients required to maintain health
Section 2
Micronutrients required to maintain health
Overview of vitamins and minerals
Vitamins and minerals do not directly provide the body with energy, but
they are needed for good health and optimal physical performance.
The body cannot synthesise vitamins and minerals so they must come
from the diet. A vitamin is a complex organic compound that helps to
regulate important metabolic processes within the cells and tissues
of the body. The rocks and metals found within the earth are the same
substances that form the minerals in our diet. 13 vitamins and 15
minerals have been deemed essential to human health and must
form part of regular dietary consumption.
Many vitamins and minerals serve as essential co-factors that support
enzyme systems involved in energy production and, therefore, exercise
performance. Micronutrients are involved in a vast array of biological
processes covering genetic, cellular, skeletal, immune, hormonal,
metabolic, circulatory, reproductive and nervous functions.
POINT OF
INTEREST
Only a qualified dietitian,
registered nutritionist or
nutritional therapist is able to
prescribe vitamin or mineral
supplements.
A nutritional advisor can
inform clients regarding the
importance of micronutrients
and guide on relevant food
sources.
Vitamins are classified as:
• Fat-soluble – vitamins A, D, E and K can only be absorbed, transported and utilised in the presence of fat.
A diet that is consistently low in fat will lead to a deficiency in the fat-soluble vitamins, which will negatively
affect health and wellbeing. Fat-soluble vitamins can be stored in the adipose tissues of the body. However,
consistent excess intake of fat-soluble vitamins can lead to undesirable toxic side-effects.
• Water-soluble – the B group of vitamins and also vitamin C are absorbed, transported and utilised within
water. They are absorbed along the length of the digestive tract and tend to have an effect within the cells
themselves. Water-soluble vitamins cannot be stored within the body in any great quantity, so they need to
be included in the daily diet. As the body can excrete any excesses, they do not tend to accumulate, nor do
they have toxicity effects.
The principles of nutrition for exercise and health
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Section 2
Micronutrients required to maintain health
Mineral Functions Food sources
Sulphur
No set daily
requirement
Iron
F = 18
mg/day
M = 8
mg/day
Zinc
F = 8
mg/day
M = 11
mg/day
Manganese
F = 1.8
mg/day
M = 2.3
mg/day
• Protection from infection.
• Component in muscle cell structure.
• Forms cartilage and skin.
• Protects against radiation and pollution.
• Required for haemoglobin and red blood
cell formation, oxygen transport and
utilisation.
• Supports immune function.
• Aids energy production.
• Supports DNA replication.
• Aids night vision.
• Supports the stress response, immune
function and blood sugar balance.
• Enzyme function for energy metabolism.
• Supports bone and connective tissue
growth and repair.
• Supports the health of nerves.
• Maintenance of blood sugar balance.
• Cruciferous vegetables.
• Eggs.
• Dairy products.
• Red meat, liver, poultry and clams.
• Eggs.
• Cocoa powder.
• Spirulina, spinach, pumpkin seeds,
soybeans and lentils.
• Oysters, beef liver, beef, lamb and
venison.
• Yoghurt.
• Tahini, pumpkin seeds, sesame seeds
and poppy seeds.
• Hazelnuts, pecans and pine nuts.
• Mussels.
• Rye flour, poppy seeds, brown rice, oats
and chickpeas.
• Pineapple and raspberries.
*Other essential trace minerals needed in smaller microgram amounts include copper, iodine, selenium,
molybdenum and chromium.
Table 2.17: Mineral food sources
36
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Nutrition to fuel activity
Section 3
Rest to exercise transition
At the immediate onset of exercise, there is a need for ATP production to increase quickly to meet the new higher
demands. However, the body cannot instantaneously provide for the increased oxygen needs at a cellular level.
It may take between 1–4 minutes, depending on fitness level, for the cardiorespiratory system to ‘catch up’ and
balance the higher energy demand with sufficient oxygen to the working muscles. This lag time between energy
demands and oxygen delivery is referred to as oxygen deficit. During the short period of oxygen deficit at the start of
exercise, even at moderate-intensity exercise, the body utilises anaerobic energy systems to provide the necessary
ATP. However, the involvement of the anaerobic system gradually diminishes as the aerobic system catches up with
the current demand.
For example, beginning a moderate pace, steady-state run, without prior warm-up, often results in a short period
where the exercise feels difficult within the first couple of minutes. This is a result of early anaerobic energy production
and lactic acid build-up due to oxygen deficit. As the cardiorespiratory system increases and matches the level of
oxygen intake with the energy demands, the anaerobic system eases back as the aerobic system contributes the
bulk of required ATP. This also means that lactic acid levels reduce, and the exercise begins to feel comfortable once
again. During the period of oxygen deficit, anaerobic systems will be reliant on glucose for producing ATP energy, but
as the aerobic system catches up, the fuel mix will alter to utilise both glucose and fats to sustain ATP production
for steady-state exercise.
Exercise intensity %
100
75
50
25
0
0
50%
steady-state
exercise begins
Oxygen deficit during
first 3 minutes
2 4 6 8
Exercise time (mins)
Anaerobic energy
Aerobic energy
Cardiorespiratory
system function
Fig 3.2: Rest to exercise transition
The principles of nutrition for exercise and health
Fatigue and muscle glycogen
As fitness increases, exercise can be sustained for longer, or higher levels of exercise intensity and performance
can be produced. These physical adaptations also affect the energy systems, with improvements in aerobic and
anaerobic energy production to match the need for higher levels of exercise performance.
No matter what type of exercise is completed, or how fit an individual is, the energy systems of the body will always
need glycogen. The amount of glycogen in the muscles (and liver) before exercise is crucial, as optimising this energy
supply will likely dictate how long exercise can be maintained before fatigue sets in. It would be wise to maximise
glycogen reserves prior to exercise performance, especially for exercise lasting longer than 2 hours. It is important to
note that the body will not normally allow 100% depletion of its glycogen reserves. Muscle testing comparing pre- to
post-marathon performance has found that glycogen reserves are typically reduced by between 52–72%. Following
75 km cycling events, muscle glycogen had diminished 77% on average. Under extreme endurance conditions, the
body shifts towards greater fat utilisation and may even bolster flagging glycogen reserves by shunting amino acids
into carbohydrate metabolism.
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Tailoring nutrition to client goals
Section 4
Handy energy equations
To find the percentage of energy from carbohydrate
42
x 100 = 75%
56
kcal or kj from carbohydrate
total kcal or kj
166
or x 100% = 75%
227
To find the percentage of energy from fat
5
x 100 = 9%
56
kcal or kj from fat
total kcal or kj
22
or x 100% = 9%
227
To find the percentage of energy from protein
9
x 100 = 16%
56
kcal or kj from protein
total kcal or kj
39
or x 100% = 16%
227
The Harris-Benedict equation (1990)
BMR can be reasonably estimated using the updated version of the Harris-Benedict equation, which has been
assessed to have an accuracy of ~0.9% in lean subjects, decreasing to ~9.1% in obese subjects. This is considered
the most reliable and accurate equation for predicting BMR. The Harris-Benedict equation for BMR takes into
account gender, age, height and weight. Once BMR is calculated then it is factored against an activity multiplier,
based on exercise frequency and intensity, to estimate total daily energy expenditure (TDEE).
The final TDEE result does not account for lean body mass versus adipose tissue in respect to the body weight figure
included within the calculation. Therefore, the margin of error will increase in respect to extremely muscular (underestimate
caloric needs) and the extremely overweight (over-estimate caloric needs) individuals.
Conversion factors: 1 inch = 2.54 cm 1 kg = 2.205 lbs
The principles of nutrition for exercise and health
Men
Basal metabolic rate =
(10 x weight in kg) + (6.25 x height in cm) – (5 x age) + 5
Women
Basal metabolic rate =
(10 x weight in kg) + (6.25 x height in cm) – (5 x age) - 161
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Poor nutritional and lifestyle practices
Section 5
Alcohol
Alcohol provides fuel (7 kcals per gram) but is not classed
as a nutrient. Alcohol is devoid of proteins, minerals and
vitamins, and inhibits the absorption and usage of vital
nutrients such as thiamin (vitamin B1), vitamin B12, folic
acid and zinc. Alcohol calories cannot be converted to
glycogen and therefore are not a good source of energy
during exercise. The body treats alcohol as fat, converting
alcohol sugars into fatty acids.
The latest guidance states there is no ‘safe’ drinking level,
but less than 14 units a week is considered low-risk.
The recommended levels are now the same for men and
women.
POINT OF
INTEREST
Units of alcohol
Single measure of spirits (25ml) = 1 unit
Pint of normal-strength beer = 2 units
Medium glass of wine (175ml) = 2 units
Large glass of wine (250ml) = 3 units
Pint of strong beer = 4 units
High-risk drinkers who regularly drink more than the
recommended amounts over long periods are more likely to
suffer from serious conditions linked to excessive alcohol
intake.
High-risk drinkers who regularly drink more than the recommended amounts over long periods are more likely to
suffer from serious conditions linked to excessive alcohol intake.
The principles of nutrition for exercise and health
Physical effects
Weight gain.
Liver damage.
High blood pressure, cardiovascular disease, stroke.
Pancreatitis, stomach ulcers.
Various cancers.
Brain and nervous system damage.
Osteoporosis, risk of falls.
Psychological effects
Alcohol dependence and addiction.
Depression.
Anxiety.
Sleep disorders.
Alcoholic psychosis.
Dementia.
Suicide.
Reduced fertility.
Table 5.2: Risks of heavy alcohol consumption
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