1. The Fundamentals of Nutrition and Compound Movements Sponsored by:

2. Speakers Lynn Clay Nutrition Consultant & published author BJ Rule and Tommy Matthews Directors of Optimal Life Fitness. Trainer education providers

8. Trends 1950 – 1990 in dietary intake and inactivity indicators in relationship to obesity in Britain (Prentice & Jebb, 1995) Obesity – gluttony or sloth?

9. Calories no longer used after 50 years of labour-saving devices Costain 2003 Weekly Activity 1950s/2000s Shopping on foot /car, supermarket trolley 2400 /276 Washing clothes by hand /machine 1500 /270 Making coal fire /lighting gas fire 1300 /~0 Making beds with blankets /duvet 575 /300 Per hour Mowing lawn by hand /machine mower 500 /180 Driving without /with power steering 96 /75

23. Basic dietary needs

24. Basic concepts… Nutrients Macro-nutrients Micro-nutrients Food Groups Food

25. Basic concepts… Nutrients Macro-nutrients Micro-nutrients Food Food Groups Proteins Carbohydrates Lipids (fats) Sugars& Starches Fibres Vitamins Minerals

26. Energy and Calories =Kcal Food= Proteins Carbs Fats Alcohol 1g 1 2 3 4 kcal 1 2 3 4 kcal 1 2 3 4 5 6 7 8 1 2 3 4 5 6 7 kcal 9 kcal

27. Basic concepts… Macro-Nutrients Micro-Nutrients Proteins Carbohydrates Lipids (fats) Vitamins Minerals Sugar & Starch Fibres Proteins 1g 4 kcal

28. Proteins Essential AA=9 Not produced in body ->DIET Non essential AA=11 Produced in the body Proteins combination of AA Amino acids 20 different “Building Blocks”

29. General model for protein metabolism and turnover

30. Proteins 10-15% Energy daily requirement* 0.8g per kg/bw (inactive) 1-2g per kg/bw (active) Cells Muscles Organs Blood Nervous system Bones *Depends on Metabolic Demands, Pregnancy, lactation, growth, goals.

32. Carbohydrates Sugars & Starches Fibres Macro-Nutrients Micro-Nutrients Proteins Carbohydrates Lipids (fats) Vitamins Minerals Carbs 1g 4 kcal

33. Digestible Carbohydrates Carbohydrates Sugars & Starch Can your body digest? Yes No Fibres

34. Carbohydrates ~45-65% daily requirement

35. Non-Digestible Carbohydrates Carbohydrates Sugars & Starch Can your body digest? Yes No Fibres

37. Glycemic Index (GI) Fruit & Vegetables Wholegrains Oats (rolled) Milk Nuts Wheat bread Rye bread Millet Couscous Corn flakes Baked potato White rice White bread Croissant Chips Cakes GI Hungry feeling & blood sugar levels <55 56-69 >70 100 Sweets Fruit & Vegetables Wholegrains Oats (rolled) Milk Nuts

38. Lipids (Fats) Macro-Nutrients Micro-Nutrients Proteins Carbohydrates Lipids (fats) Vitamins Minerals Sugars Fibres Fats 1g 9 kcal

39. Why are Fats important? Fats fatty acids Vitamin carriers Cell membrane Energy Source Metabolism Signaling

40. Fats or Lipids 25-30% daily requirement

41. Types of Fats Fats Mono-unsaturated, MUFA Poly-unsaturated, PUFA Saturated

44. Basic Concepts: Micronutrients Macro-Nutrients Micro-Nutrients Proteins Carbohydrates Lipids (fats) Vitamins Minerals Sugars Fibres

47. Calorie Needs (energy requirement) 1. B asal metabolism BMR prediction equations: wt, age & sex e.g. 70kg female, age 18-30. BMR = 14.97x 70 +496=1543 kcals % Total Biosynthesis 40 protein, fat, glucose, urea active transport 38 sodium pump in nerves and all cells mechanical work (e.g. heart, gut) 22 2. All other output Physical Activity Level, PAL vs Quotient,PAQ PAL values (populations) in relation to overall physical activity (occupation and leisure). Light moderate vigorous 1.4-1.7 1.7-1.99 2-2.4 PAQ values (individual) are more accurate Energy requirement = energy expenditure = BMR x PAQ Weight loss requires an energy deficit Handout 1

51. Blood Sugar response to meal mix and regularity

54. Benefits of small regular meals Lower risk of obesity

58. Example Menu CARB PROTEIN VITS/MINS/FIBRE Breakfast Porridge Semi-skimmed milk Berries Mid-Morning Fruit Promax / Promax Diet Fruit Lunch Wholemeal pasta Chicken breast Roasted veg Mid-afternoon/post training Fruit Promax/Promax Diet/ Bar Fruit Dinner Wholemeal rice Salmon fillet Vegetables

63. Ideal fat loss scenario Monday Tuesday Wednesday Thursday Friday Saturday Sunday Resistance Training HIIT Resistance Training HIIT Resistance Training Steady State Fasted CV Fasted CV Fasted CV

65. Calorie Needs (energy requirement) 2. All other output Physical Activity Quotient 1807 x 1.625 = 1740 Energy requirement = energy expenditure = BMR x PAQ Weight gain requires an energy excess + 500 = 2240 = 6 meal sittings of 373kcal or 5 of 448kcal 1. B asal metabolism BMR prediction equations: wt, age & sex e.g. 70kg male, age 18-30. BMR = (15.3 x 70) + 679 =1071 kcals % Total Biosynthesis 40 protein, fat, glucose, urea active transport 38 sodium pump in nerves and all cells mechanical work (e.g. heart, gut) 22

68. The role of exercise & Nutrition Exercise Nutrition Hormones Overcompensation Amino Acids Muscle Growth Stimulus (fuel)

84. Sample conditioning programme Monday Tuesday Wednesday Thursday Friday Saturday Sunday Intervals Weights Steady State Weights Fartlek Distance Rest 400m on 3mins Compound mvmts 20-30mins hard Compound mvmts Marathon appreciation session LSD Reduce rest Inc time up to or distance 400= 70secs, 400= easy Fortnightly

87. Assessing current abilities relative to sport Sport specific testing- Bleep test, Malcolm's, T- tests Assessing Functional Strength- Mike Boyle Pull up/chin up Inverted Row Push- ups One legged box squat Vertical Jump(inches) World Class 25+/ 15+ 25+/15+ 50/ 35 5 each leg 35+/25+ National 20-25/ 10-15 20-25/ 10-15 42/ 27 5 33-35/20-25 Collegiate 15-20/ 5-10 15-20/ 5-10 35/ 20 5 25-30/ 20 High School 10-15/ 3-5 10-15/ 3-5 25/ 12 5 22-25/15-20 NFL Linemen 8-10 8-10 5

89. Sample Sport specific In Season Rugby League: Championship Monday Tuesday Wednesday Thursday Friday Saturday Sunday Rest/ recovery Strength, Skill Skill practice Strength Practice Rest Game Pool session. Light exercise Weights, skill, energy systems Practice done at high intensity Gym session Skills Short session Individual Team Training Team Training Individual Team Training

90. Workshop