Chapter No 3

Presented to:
Prof. Dr. Syed Zia ul Islam

Presented By:
Tehreem Gul
Mphill (2nd semester)
Department of Sports science & Physical

Education, University of Haripur (KPK).
SPORTS NUTRITION
Topic
Macro Nutrients
Carbohydrates ,Fats, Proteins
Carbohydrate loading
Need of Carbohydrates, Fats and Proteins
Carbohydrates and Fats as determinant of
Athletic performance
Food:
Any nourishing substance that is eaten, drunk, or
taken into the body to sustain life.
Nutrition:
The process of providing or obtaining the food
necessary for health and growth:
Nutrients
• “Nutrients are biochemical substances or
ingredients which are present in food that
promotes growth, provides energy, and
maintains life ”.
Classification of nutrients
Nutrients
(components required for the
nourishment of an organism)
Micronutrients Macronutrients
(Require in small amounts) (Require in large amounts)
(mg/d) (g/d)
Classification of nutrients
Nutrients can be classified in accordance to their

Chemical property
Concentration
According to its origin
Component
Function
Sources of nutrients
Heterotrophs
Autotrophs
Macronutrients
• Macronutrients are a group of nutrients that
provide your body with energy and the
components it needs to maintain its structure
and functions.
1. Carbohydrates
2. Lipids
3. Protein
Carbohydrate
A carbohydrate refers to any of the group
of organic compounds consisting
of carbon, hydrogen, and oxygen, the general
formula is Cn (H2O) n. Carbohydrates are the
most abundant biomolecules.
Classification of carbohydrates
1. simple carbohydrates: single-unit sugars, also known as

monosaccharide. Double-unit sugars are called disaccharides.
2. complex carbohydrates: Long-chain molecules, poly

sacchrides such as starches and dietary fibers, are known as
complex carbohydrates.
CLASS EXAMPLES
Monosaccharides Glucose, fructose, galactose
Disaccharides Sucrose, lactose, maltose
polysaccharides Amylose,, Cellulose, insulin
Functions of carbohydrates:
 Carbohydrates play a major role in promoting your health.
 It prevent the degradation of skeletal muscles and tissues.
 Regulate blood glucose level.
 Helps in Lipid metabolism
 Lower the blood cholesterol.
 Helps in building RNA & DNA
Formation, provide and store energy
• Carbohydrates are an essential part of human
diet. It provide the energy for the most obvious
functions of body, such as moving or thinking,
but also for the ‘background’ functions that most
of the time we do not even notice. During
digestion, carbohydrates that consist of more
than one sugar get broken down into their
monosaccharides by digestive enzymes. The
body uses glucose directly as energy source in
muscle, brain.
Carbohydrates metabolism
Enzyme amylase
Glucose
Complex
m
carbohydrates
is
ol
A TP
ab
An
ism
abo l
cat
Convert Simple
st o r Glycogen into carbohydrates
e
in t o
Sources of carbohydrates
Insulin
Glucose
Lactose
Fructose
Fiber
Starch
Maltose
Sucrose
Need of carbohydrates
The amount of carbohydrates that athletes should consume
daily will depend on their unique needs, the athletic event
and training plan.
According to American dietary guidelines committee

For normal person number of 2.3–5.5 g/ pound of body
carbs require weight per day.
1 g simple carbohydrates 4 calories
1g complex carbohydrates 2.2 calories

Carbohydrate loadings
Carbohydrate loadings, commonly referred to
as carb-loading, or carbo-loading, is a strategy
used by endurance athletes, to maximize the
storage of glycogen (or energy) in the muscles
and liver.
Endurance athlete like marathon runner,
triathlon, bodybuilders, football players
Process of carbs Loading
6 days
For the first three days, the program involves
eating a moderate-carb diet that gets about 50%
of its calories from carbs.
Four to six days, you only perform 0–20
minutes of exercise per day and increase the
amount of carbs about 70%.
Throughout these six days, athlete gradually
decrease the amount of exercise.
Lipids
• Lipids Greek "lipos'' which refer to fat.
• “Lipids are soft greasy organic compounds that
contain hydrogen, carbon, and oxygen atoms.”
• Enzyme lipase breaks down fats into fatty acids.
Fatty acid: Structural formula of lipids. It is

major component of the lipids in organism.
Classification of Fatty Acids
1. Saturated Fatty Acids
Solid at room temperature
Found in animal products
E.g: Fats of lamb
2. Unsaturated Fatty Acids

liquid at room temperature
Found in plant products
E.g: Olive oil
Sources of Lipids
Functions of lipids
Lipids play a necessary role for the proper
functioning of body.
• Help in the digestion and absorption of food.
• Regulate hormones for everything.
• Prevention the muscles from friction.
• Maintain internal body temperature.
• Fats also play roles in nerve impulse
transmission, memory storage, and
tissue structure.
Provide and Store Energy
• When we take in more fats than we need, the body stores
it as adipose tissue. Fats can serve as a larger and more
long-term energy reserve. Fats pack together tightly
without water and store far greater amounts of energy in
a reduced space.
• A fat gram is densely concentrated
with energy, containing more than
double the amount of energy as a
gram of carbohydrate and protein.
Need of lipids
• 1 gram of fat = 9 Calories

Activity Calories fat in Saturated fat
g in g
Sedentary activity About 1,600 53 Less than 17
Moderate activity About 2,200 73 Less than 24
Active activity About 2,800 93 Less than 31
Proteins
• Proteins are complex molecule. It is essential
macronutrients for the human body. They are one of
the building blocks of body tissue and can also serve
as a fuel source.
• Protease enzymes break down proteins into amino acids.
Proteins are made up of hundreds or thousands of

smaller units called amino acids, which are attached
to one another in long chains.
Classification of protein
Complete proteins Incomplete proteins
o Complete proteins are the o Incomplete proteins are the
proteins that contain proteins that lack one or
sufficient quantities of all more essential amino acids.
nine essential amino acids. o Main sources are plants
o Main sources are animals such as cereal grains and
such as fish, meat, legume contain incomplete
poultry, dairy products, and proteins.
eggs contain complete
proteins.
Function of protein
Protein play vital role in maintenance, development
and repairment of tissues, muscle, hair, skin, nails,
bones, tendons, ligaments and part of organ .
Make enzymes that regulate metabolism
Transport oxygen in red blood cells (RBCs).
Help to maintain cell membranes.
Antibodies help rid the body of
foreign protein and help prevent
infections, illnesses and diseases.
Sources of Proteins
Need of protein for athlete
• Body recover from exercise.
• Support by repairing muscles.
• Strengthen muscle tissue.
• Build muscle mass.
• Regulation of body processes.
• Protein use as a source of energy ,only after
other energy sources (carbohydrate and fat) are
exhausted.
Need of protein
1 gram of protein = 4 Calories

Need of protein per day.
Activity Requirement
Sedentary Individuals 0.36 g /pound of body weight
Recreationally Active 0.45-0.68 g/ pound of body weight
Competitive Athlete 0.54-0.82 g/ pound of body weight
Body Builder 0.64-0.91 g/ pound of body weight

conclusion
• Nutrients are necessary for growth
• Requirement of macronutrients depends on our
activity and stage of life.
• One food has not all nutrients.
• “Let food be thy medicine and medicine be thy
food.”
Essential amino acids Non-essential amino acids
Alanine
Arginine*
Histidine
Asparagine
Isoleucine
Aspartate
Leucine
Cysteine*
Lysine
Glutamate
Methionine
Glutamine*
Phenylalanine
Glycine*
Threonine
Proline*
Tryptophan
Serine
Valine
Taurine*
Tyrosine*
https://mynutrition.wsu.edu/nutrition-
basics/#:~:text=Nutrients%20can%20be
%20divided%20into%20two%20categories
%3A%20macronutrients%2C,amounts.
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%20with%20energy%20%28calories%29.

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Chapter No 3

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Presented to:

Prof. Dr. Syed Zia ul Islam

Department of Sports science & Physical

Nutrients can be classified in accordance to their

1. simple carbohydrates: single-unit sugars, also known as

2. complex carbohydrates: Long-chain molecules, poly

According to American dietary guidelines committee

1g complex carbohydrates 2.2 calories

Fatty acid: Structural formula of lipids. It is

2. Unsaturated Fatty Acids

According to American dietary guidelines committee

Proteins are made up of hundreds or thousands of

According to American dietary guidelines committee

Recreationally Active 0.45-0.68 g/ pound of body weight

Competitive Athlete 0.54-0.82 g/ pound of body weight

Body Builder 0.64-0.91 g/ pound of body weight

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