Nutrition

• Simple Carbs


  Single "Sugars", short chains of carbon (e.g. glucose, fructose, galactose)
• Complete proteins contain all 9 essential amino acids, incomplete proteins do not</b>
• Nutrient Deficiency


  Minimal intake of a nutrient leading to negative health effects
• 1 pound of fat = 3500 calories
• Carbon is gotten rid of via exhalation
• Proteins, carbs, fats are made of carbon
• Sun exposure is the best source of vitamin D, as the body generates it through UVB rays</b>
• Basal Metabolic Rate (BMR) is the amount of calories needed to provide energy for basic body functions
• ATP


  Adenosine triphosphate, the primary energy currency of the cell
• Weight Gain


  1. Requires caloric surplus

  2. About 5-10% increase in caloric intake

  3. Extended period of time

  4. Resistance training to stimulate muscle and skeletal adaptations

  5. Adequate sleep for recovery
• Deficit


  < 2,000 calories
• Surplus


  > 2,000 calories
• Body Composition


  The percentage of the body that is fat mass and fat free mass

  
• Fat free mass


  Percentage of the body that is not adipose tissue, also referred to as lean body mass

  
• Body weight


  An individual's total weight

  
• Diets


  • Low carb
  • Low fat
  • High protein
  • Low calorie
  • Very low calorie
  • Ketogenic
  • Intermittent fasting
• CICO


  Calories in/ Calories out
• Types of body fat

  • Subcutaneous (under the skin)
  • Visceral (around organs)
• TDEE


  (BMR x Modifier)
• Excess stored fat in the abdominal region is associated with health issues like hypertension, type 2 diabetes, stroke, kidney disease, cancer
• CICO is key: ↓ intake and/or ↑ output

  Compliance is critical!
• Weight loss


  Can be achieved through various means, some of which are not healthy (water loss, muscle loss, bone density loss)
• Weight loss vs improving body composition

  Improving body composition involves decreasing body fat % to a healthy amount while maintaining or improving lean mass

  
• Muscle and fat are different tissues that do not change into one another. Muscle does not turn into fat when untrained, and fat does not turn into muscle when training.
• Rapid weight loss


  • Significant decrease in weight, significant decrease in resting metabolic rate
• Gradual weight loss


  • Greater reduction in fat mass, improve body composition

  
• Dual Energy X-Ray Absorptiometry (DXA)


  Uses low-dose X-rays to measure total body fat mass, fat distribution, and bone density
• Hydrostatic weighing


  Underwater technique to assess body composition by comparing regular weight to underwater weight
• Blue Light


  Lights produced by digital screens
• Warm Light


  Light excluding or minimizing blue hue
• Poor performance


  Poor training stimulus
• Sleep


  Weight Gain
• Rest/Recovery


  Sleep allows for the body to return to homeostasis, Lack of sleep leads to poor recovery and function
• Phosphagen System


  High intensity, Short bursts (<10 sec)
• Aerobic Metabolism


  Low intensity, Long duration activities (>2 min)
• All three energy systems are active at a given time. However, the extent to which each is used depends primarily on the intensity of the activity and its duration.
• Anaerobic energy systems


  • Phosphagen System
  • Glycolysis
• Aerobic Metabolism


  Primary source of ATP at rest and during long duration activities. Use of carbs and fats to provide energy.
• Glycolysis


  Breakdown of carbs for energy. Glycogen = when in the muscle, Glucose = when in the blood
• Anaerobic = don't require oxygen, Aerobic = requires oxygen