ExpertRating Sports Nutritionist Certification

Congratulations on taking a decision to enter the fitness industry which is

certainly one of the most lucrative industries in the world today. Dietitians and
nutritionists plan food and nutrition programs and supervise the preparation and
serving of meals. They help to prevent and treat illnesses by promoting healthy
eating habits and recommending dietary modifications, such as the use of less
salt for those with high blood pressure or the reduction of fat and sugar intake for
those who are overweight. Dietitians manage food service systems for sports
athletes, clubs, institutions such as hospitals and schools, promote sound eating
habits through education, and conduct research.

Consultant dietitians work under contract with healthcare facilities or in their own
private practice. They perform nutrition screenings for their clients and offer
advice on diet-related concerns such as weight loss or cholesterol reduction.
Some work for wellness programs, sports teams, supermarkets, and other
nutrition-related businesses. They may consult with food service managers,
providing expertise in sanitation, safety procedures, menu development,
budgeting, and planning.

According to the American Dietetic Association, median annual income for

registered dietitians in 2002 varied by practice area as follows: $60,000 in
consultation and business; $55,000 in food and nutrition management; $54,800
in education and research; $44,000 in clinical nutrition/ambulatory care; $43,300
in clinical nutrition/long-term care; $43,200 in community nutrition; and $40,800 in
clinical nutrition/acute care. Salaries also vary by years in practice, educational
level, geographic region, and size of the community.

The ExpertRating Sports nutritionist Certification has been developed by

ExpertRating Ltd, A leader in online testing and certification with over 200,000
certified professionals in over 40 countries & in over 100 different skill areas. This
certification program is one of the most comprehensive programs available till
date and can successfully guide you towards your goal of becoming a sports
nutritionist.

You have made the right decision:

Not only have you chosen a sports nutritionist program that is well recognized,
but you have also made an important and wise decision to enter the fitness and
nutrition industry. This industry offers an amazing opportunity to hard working and
dedicated professionals as more and more people are attracted towards the
benefits of exercise and nutrition on the mind and body. To give you an idea of
the opportunity, read what the U.S. Department of Labor, Bureau of Labor
Statistics has to say about this industry.

"Employment of dietitians is expected to as fast as average for all occupations

through 2012 as a result of increasing emphasis on disease prevention through
improved dietary habits. A growing and aging population will boost the demand
for meals and nutritional counseling in hospitals, nursing care facilities, schools,
prisons, community health programs, and home healthcare agencies. Public
interest in nutrition and increased emphasis on health education and prudent
lifestyles will also spur demand, especially in management. In addition to
employment growth, job openings will result from the need to replace
experienced workers who leave the occupation." The final certification test

After you have gone through and revised the complete program material, you can
appear for the final test. You must appear for the test without referring to the text
material, and it is advisable that you are well prepared before attempting the test.
The specifications of the test are mentioned below:

ExpertRating Exam Format

Type of Exam : Multiple choice with one or more correct answer/s
Duration : 45 minutes to 1 hour
Number of Questions : 40-60
Question Weight age : All questions carry equal marks
Navigation : You can go back and answer unanswered questions
Answer Review : You can review the questions at the end of the exam by going
back and answering marked questions
Exhibits : Some exams will require you to answer a question based upon an
exhibit
Pass marks : 50%
Retake Policy : You can retake the test any number of times by paying the
required retake fee.
Note: Some exams may follow a different format. Please read the exam details
carefully before registering.

All successful candidates receive a hardcopy certificate of accomplishment

stating that they have completed all the requirements of the Sports Nutritionist
Certification process. This certificate can be used as a means of marketing your
Sports Nutritionist services as well as while seeking a job. It takes about 3 weeks
to get your certificate through registered post. You also get an online transcript
that you can immediately use to display your test marks and the areas you are
proficient in. You can link to the online transcript from your website or ask friends,
relatives or business associates to look it up on the internet.

Roles and responsibilities of a sports nutritionist

The role of the sports nutritionist is very vast and comes with a lot of
responsibility. The sports nutritionist has a multifaceted advisory role for the
athlete by not only advising the athlete about the types and proportion of different
foods that should be eaten but also giving a direction to the athletes life style and
good eating and living habits. Nutrition has a direct impact on the performance of
the sports person, not only for endurance sports, but even precision sports such
as bowls and archery. Where a small difference can make the difference between
winning a medal and being left out, nutrition can play a very important role in the
success of a champion sports person. Teaching and advising sports persons is
serious work, apart from nutritional advise you will have to address issues such
as coping with fast food at every corner, alcohol abuse, rash use of supplements
and peer pressure from colleagues and team members. You will come across
clients with preconceived notions about nutrition and you must work hard to
promote your opinion of a scientific approach to nutrition.

Some of the important activities you will undertake as a sports nutritionist

are:

1. Assessing the athletes personal nutritional requirements based upon the

nature of the sport

2. Assessing the athletes personal nutritional requirements based upon the

athletes life style

3. Setting dietary goals for the athlete

4. Monitoring and advising proper intake of proteins, carbohydrates, fats and

other vitamins and nutrients

5. Advising a diet to enhance performance and recovery

6. Developing good eating habits in the athlete

7. Passing on the latest research and findings on sports nutrition

8. Assessing the body composition and advising diets to reduce/increase fat or

lean weight

9. Advising the athlete on supplements and warning them about the ill effects of
drugs and supplements

What characteristics will help you become a good Sports Nutritionist

The Sports Nutritionist requires a lot of close interaction with athletes to

understand their sports activity and nutritional requirements. A good
communication and interpersonal skills can greatly help you, especially if you are
running your own business. A pleasing and helpful nature will help you attract
more clients as well as keep your existing clients happy and satisfied. People
who are outgoing, good at motivating people, and sensitive to the needs of
others make great nutritionists. Physical fitness and a healthy appearance are
beneficial for convincing clients. If you look fit and healthy, you can quickly drive
home the point that you know your job well. Some of the characteristics and
assets that a sports nutritionist should have are:

-A pleasing and helpful nature

-Good communication skills
-Selling skills (especially if you plan to run your own business)
-A fit looking body (excellent health and physical fitness which you should
develop over time)
-Sensitive to the needs of others
-A good listener
-A responsible attitude towards the clients safety
-Patience (Always listen to your clients carefully and give them time to speak)
-A good understanding of the principles of sports nutrition
-A sharing nature
-Ability to grasp new techniques and breakthroughs in the science of nutrition

Even if you do not possess some of the above characteristics it does not mean
that you cannot become a good sports nutritionist. You can slowly develop the
required skills and characteristics on the job and over time by keeping your
weaknesses and strengths in mind. Successful sports nutritionists who charge
over $150 per hour are not born that way, they have slowly built up their careers
and reputation over time by ironing out weaknesses and sharpening strengths.

If you plan to start your own sports nutritionist business it will be a good idea to
sharpen your selling skills. You must approach sports nutrition as a profession
and a business at the same time. You will only get a couple of minutes to
convince your prospective client once he/she is in front of you. These moments
are crucial and you must say the right things at the right time by creating an
effective sales pitch. This program will offer helpful tips on sharpening selling
skills.

Ethical responsibility of the sports nutritionist

Sports nutritionists have a responsibility to their clients as well as to society.

Sports nutritionists are on their honor to uphold certain ethics and perform their
duties to their clients and employees according to a set code of ethics that they
must keep in mind at all times. The foundation of the code of ethics revolve
around basic duties of the sports nutritionist towards the client, Practices to be
followed during work, Protecting rights and interests of the client, maintaining
professional relations with the client and performing ones duty towards the
profession.
As a certified sports nutritionist, the following code of ethics must be
adhered to:

(A)The Relationship with the client

1. The clients medical condition : The interests and the welfare of the client with
respect to his/her medical condition before or during the prescription of any
nutrition plan or dietary advise.

2. The sports nutritionist must ensure that the best advise and guidance is
provided to the client to the best of his/her ability.

3. Inappropriate behavior with the client : The sports nutritionist must not develop
intimate or sexual relations with any of the clients.

4. Privacy of the client : The sports nutritionist must protect the personal
information provided by the client which could relate to address or medical
information. In the eventuality of the information being passed on to any
Government authority, the client must be informed immediately.

5. Misguiding the client : The sports nutritionist must not abuse his/her position to
influence the client to undergo any treatment or buy any supplement or weight
loss drugs etc. that are of no practical use to the client.

6. The contractual relation : The sports nutritionist must adhere to the contact
signed with the client and is bound to act honestly and in a trustworthy manner
with the client at all times.

7. Discrimination : the sports nutritionist must not discriminate between clients on

the basis of caste, creed, education level or any other distinguishing factor. All
clients must be provided with the same level of service at the same price.

(B)The Conduct of the sports nutritionist

1. The sports nutritionist should remain in the domain of knowledge acquired

during education and certification and should not try to experiment or advise
exercises or treatment for which he/she is not qualified.

2.The sports nutritionist must always act in a responsible manner with issues
related to the clients health and security. Avoiding any form of injury or illness
should be a prime concern for the sports nutritionist.

3. The sports nutritionist must take the initiative to improve and update his/her
knowledge so as to advise the latest techniques of sports nutrition to the clients.

4. The sports nutritionist must not misrepresent or advertise him/herself in any

untruthful way with respect to his/her education, skills or experience etc.

5. The sports nutritionist must not work in an intoxicated condition or should not
be suffering from any communicable diseases while at work. The sports
nutritionist should undergo the required blood tests incase of suspicion of any
serious communicable disease.

6. The sports nutritionist should not try to promote any product or service to the
client eg. health powders, medicines etc. simply because the selling company will
pay commissions. Since the sports nutritionist is in a position to influence the
client, it is very important to keep in mind that the welfare of the client is far more
important than any additional monetary benefits that may accrue to the sports
nutritionist. All recommendations should solely be based on health
considerations.

7. Incase of any difference of opinion or interest with the client, the sports
nutritionist must take a decision that is in the best interest of the client. If there is
a conflict of interest with the client which is likely to effect the level of service
provided by the sports nutritionist, it is advised to discontinue the contractual
relationship to avoid harm to the client.

(C)Conduct at the work place and towards society

1.The sports nutritionist must cooperate with his/her colleagues at the work place
in terms of offering help and exchanging information. The sports nutritionist must
behave in a manner that is honest and in good faith with all colleagues.

2. The sports nutritionist must bring to the notice of the management or higher
authorities, if he/she notices any activity which is not in the best interest of the
client. This could extend to passing on information regarding the malpractices,
unethical behavior or misdeeds of any colleague or client at the work place.

3. The sports nutritionist must always respect the law and make sure that he/she
is complying with the statutory requirements of the State Government. The sports
nutritionist must also ensure that he/she does not perform any activity that could
lead to legal complications.

4. The sports nutritionist must endeavor to further the profession and to help
promote the benefits of fitness and exercise for the good of other fellow humans.

Sports Nutrition Concepts

The Human digestive system

Digestion is the process by which insoluble food consisting of large molecules is
broken down into soluble compounds having smaller molecules. These smaller
compounds are absorbed into the blood stream while passing through the walls
of the intestine. The processes during digestion are explained below. You can
also refer to the diagram below.

1. Digestion in the mouth - The food is chewed and mixed with saliva. Chewing
reduces the size of the food and makes it easier to digest. Saliva is a digestive
juice which is neutral or slightly acidic and contains an enzyme called salivary
amylase which acts on cooked starch and helps to break it down into maltose
and soluble sugar. The chewing process helps to increase the surface area of the
food so that the digestive enzymes and the saliva can act on it better. It is always
advisable to chew the food properly so that it is broken up into smaller parts and
mixed well with the saliva.

2. Digestion in the stomach - The stomach has flexible walls and can
accommodate and store a large amount of food. This allows for the food to be
released from the stomach at regular intervals to the rest of the alimentary canal.
The lining of the stomach produces gastric juices containing the enzyme pepsin.
Pepsin acts on the protein in food and breaks it down into soluble compounds
called peptides. The stomach wall also secretes hydrochloric acid which makes a
diluted acid mixture in the stomach. The acid provides an atmosphere for the
pepsin to work on the food and also helps to kill the bacteria in the food. The
stomach churns up the food every 20 seconds through a rhythmic motion. The
amount of time that food remains in the stomach may vary greatly from a few
minutes in the case of water to 1-2 hours in the case of fats and proteins.

3. Digestion in the small intestine - The food mixed with acid and saliva moves
from the stomach to the small intestine. An alkaline juice from the pancreas and
bile from the liver are poured over the food. This happens in the upper area of
the small intestine called the duodenum. The juice from the pancreas contains
enzymes that act on carbohydrates, proteins and fats. Proteins are broken down
into soluble amino acids, starch is broken down into maltose and fats are split up
into fatty acids and glycerol. Bile helps to digest fats. The food moves on to the
lower part of the small intestine called the ileum where further enzymes are
secreted to convert the unchanged proteins to amino acids, maltose and other
sugars to glucose and unchanged fats to fatty acids and glycerol. Nearly all the
absorption of undigested food takes place in the ileum as well. Small hair like
projections in the ileum called villi absorb molecules of digested food (mainly
amino acids and glucose) and it enters the blood stream through the dense
network of small blood vessels in the villi.

4. The blood containing the molecules of digested food is carried to the liver,
which may retain or alter any of the digestion products.
5. Digestion in the large intestine - The material passing into the large intestine
largely consists of water and undigested matter (mostly cellulose, vegetable
matter and other roughage), dead cells, and bacteria. The large intestine does
not secrete any enzyme and can absorb very little digested food. It does however
absorb water from the undigested material. The waste (faeces), is passed into
the rectum and expelled from the anus.

A - Larynx

B - Gullet (oesophagus)

C - Right bronchus

D - Left lung

E - Stomach

F - Liver

G - Pancreas

H - Large intestine

I - Small intestine

J - Caecum

K - Appendix

L - Anus

Storage of glucose in digested food

The storage of food takes place when the quantity of food is in excess of the
amount required by the body. The food is stored in one of the following ways:

Glucose : Glucose is required in the blood for generating energy. If a person has
not eaten for 8 hours, the blood sugar level would hover around 90-100 mg/100
cm3 of blood. After a meal containing carbohydrates the blood sugar level may
rise to about 140mg/100cm3, but 2 hours later the level will come down again to
about 95 mg. The sugar that is not immediately required for producing energy is
converted into glycogen in the liver and muscles. The glycogen molecule is built
up by combining many glucose molecules. About 100 grams of this insoluble
glycogen is stored in the liver and about 300 grams in the muscles. When the
sugar level falls below 80 mg/100cm3, the liver converts its glycogen back to
glucose for energy production. The muscle glycogen is used as a source of
energy for the muscles just like glucose. The glycogen in the liver is a short term
store, about 6 hours if no other glucose supply is available. Excess glucose, not
stored as glycogen is converted into fat deposits on the body.

The food guide pyramid:

During this certification course, you will come across various references to the
food guide pyramid. The food guide pyramid has been developed after years of
research and as a nutritionist you must remember the different food groups and
recommended servings per day. The US department of agriculture has devised a
powerful and meaningful icon called the food guide pyramid. The pyramid is a
graphical depiction of the types of food that one should eat sparingly and in
abundance. The food guide pyramid is often shown on cereal boxes,
advertisements and other places that provide nutrition information to the public.
The USDA Food guide pyramid contains the following groups of food.

a)Breads, cereal, Rice, Pasta Group(6 to 11 servings): This group consists of the
carbohydrate heavy foods and is placed at the bottom of the pyramid indicating
that they should be eaten more often and should form an important part of the
daily diet. A rationale behind eating more carbohydrates is also that they provide
energy and require the person to eat less fat. It is recommended that a person
should have 6-11 servings from this group.

b)Vegetables (3-5 servings) and Fruit (2-4 servings): There is no doubt that fruits
and vegetables are good for the body. Fruits and vegetables help to provide the
body with essential vitamins and nutrients and ward off diseases and ailments. A
person should have 3-5 servings of vegetable and 2-4 servings of fruit a day.
c)Meat, poultry, fish, dry beans, eggs and nuts Group (2-3 servings): This group
helps to provide the body with protein. Protein helps to build the bodies tissues
and muscles. A person should eat 2-3 servings from this group a day.

d)Milk, Yogurt and cheese Group (2-3 servings) : This group provides protein and
calcium that makes the bones strong and prevents health problems related to the
the degeneration of bone mass. A person should eat 2-3 servings from this group
a day.

e)Fats, Oils and sweets (eat sparingly) : This group should be eaten sparingly.
Fat leads to heart disease and obesity. Too much sugar also leads to obesity
which can later create health problems.

The food guide pyramid provides an excellent way to ensure that the body's
nutritional requirements are fulfilled. By following the guide, an individual will
receive all the daily requirements in terms of energy, proteins, vitamins and other
essential nutrients.

Here are recommended serving sizes for foods high in carbohydrates:

Vegetables: 1 cup of raw vegetables, or 1/2 cup cooked vegetables, or 3/4 cup of
vegetable juice
Fruits: 1 medium size fruit (such as 1 medium apple or 1 medium orange), 1/2
cup of a canned or chopped fruit, or 3/4 cup of fruit juice
Breads and cereals: 1 slice of bread; 1 ounce or 2/3 cup of ready-to-eat cereal;
1/2 cup of cooked rice, pasta, or cereal; 1/2 cup of cooked dry beans, lentils, or
dried peas
Dairy: 1 cup of skim or low fat milk

There has been endless research apart from the findings that have led to the
development of the food guide pyramid regarding the proper intake of proteins,
fats and carbohydrates. The currently recommended balance according to the
McGovern Select Committee on nutrition and human needs is aprox.

proteins : 12%

carbohydrates : 58%

fats : 30%

There is years of sound scientific evidence to suggest that endurance athletes

should eat foods with proteins, carbohydrates and fats in the following
proportions.

protein : 15-20%

Carbohydrate : 60-65%
Fats : 20-25%

Body builders eat more protein to add muscle and bulk with the protein
accounting for up to 35-40% of the diet for competitive body builders like Arnold
Schwarzennegger in his competing days.

Aerobic and Anaerobic physical activity:

The sports nutritionist must know about the different types of sports activities
before deciding upon the best nutrition prescription.

There are 2 main types of physical activity - Aerobic activity and anaerobic
activity.

Anaerobic activity is defined as the activity undertaken without the presence of

oxygen and which cannot be sustained for long periods of time. This type of
activity relies heavily on the fast twitch muscle fibers. Examples of anaerobic
activity are weight lifting and sprinting. Such activities cannot be undertaken for
long periods of time. This type of activity helps to build lean tissue and improves
the body composition. The anaerobic capacity test is a test that measures the
ability of the body to undertake exercise of a short duration and of a very high
intensity. The Wingate cycle test is commonly used to test anaerobic capacity.

Aerobic Fitness (cardiovascular fitness) is the ability of the body to perform

exercise over an extended period of time in the presence of oxygen. This type of
activity relies heavily on slow twitch muscle fibers and includes activities such as
cycling and marathon running. This type of activity helps to increase the red
blood cells as well as make the heart stronger and more able to deliver blood to
the various organs (cardiovascular fitness).

A training program which combines cardiovascular fitness and muscular fitness

allows more oxygenated blood to be delivered per beat and increases the
myoglobin in the muscle, so that it can take up more amounts of oxygen, allowing
more work to be done. This is a good point in favor of cross training.

Terms and definitions

As a sports nutritionist, you should understand the following terms. many of these
terms will be discussed further in the course.

Adrenal glands - A pair of glands located near the kidneys. these glands secrete
many hormones that effect the performance of the athlete.

Adrenalin - The name given to the hormone secreted by the adrenal grand.
Adrenaline is associated with the feeling of a 'high' in reaction to a pressure
situation.
Aerobic - Aerobic Fitness (cardiovascular fitness) is the ability of the body to
perform exercise over an extended period of time in the presence of oxygen. This
type of activity relies heavily on slow twitch muscle fibers and includes activities
such as cycling and marathon running. This type of activity helps to increase the
red blood cells as well as make the heart stronger and more able to deliver blood
to the various organs (cardiovascular fitness).

Amino acids - They are the building blocks of proteins. In all there are 22
different amino acids that go into making protein.

Essential Amino Acids:

 Histidine
 Methionine
 Leucine
 Isoleucine
 Lysine
 Phenylalanine
 Threonine
 Tryptophane
 Valine

Non-essential Amino Acids:

 Alanine
 Arginine
 Aspartate
 Asparagine
 Glycine
 Cysteine
 Glutamate
 Glutamine
 Proline
 Serine
 Tyrosine

Anabolic - Refers to a constructive metabolism in which new molecules are

synthesized. This term usually refers to effect that leads to the growth and
increase of muscles.

Anaerobic - Anaerobic activity is defined as the activity undertaken without the

presence of oxygen and which cannot be sustained for long periods of time. This
type of activity relies heavily on the fast twitch muscle fibers. Examples of
anaerobic activity are weight lifting and sprinting. Such activities cannot be
undertaken for long periods of time. This type of activity helps to build lean tissue
and improves the body composition. The anaerobic capacity test is a test that
measures the ability of the body to undertake exercise of a short duration and of
a very high intensity. The Wingate cycle test is commonly used to test anaerobic
capacity.

ATP (Adenosine tri-phosphate). A molecule that helps in the production of energy

in the body.

Bonk - A feeling of weakness and fatigue due to a lack of blood sugar or

glycogen in the body.

Carbohydrate - Carbohydrates are sometimes referred to as Starches, Simple

sugars and Sugars. Carbohydrates are one of the main dietary components. This
category of foods includes sugars, starches, and fiber. The primary function of
carbohydrates is to provide energy for the body, especially the brain and the
nervous system. Your liver breaks down carbohydrates into glucose (blood
sugar), which is used for energy by the body. Carbohydrates are classified as
simple or complex. The classification depends on the chemical structure of the
particular food source and reflects how quickly the sugar is digested and
absorbed.

Dehydration - A term that refers to the lack of body fluid. This can result due to
poor hydration and exercising in hot conditions.

Eating disorder - Any of various psychological disorders, such as anorexia

nervosa or bulimia, that involve insufficient or excessive food intake.

Electrolytes - Essential salts that allow the body to function normally eg.salt.
Electrolytes are usually lost when sports persons sweat excessively.

Enzymes - Proteins that are essential for various reactions to take place in the
body.

Fat - Fat is one of the three nutrients (along with protein and carbohydrates) that
supply calories to the body. Fat provides 9 Calories per gram, more than twice
the number provided by carbohydrates or protein. Fat is essential for the proper
functioning of the body. Fats provide the "essential" fatty acids, which are not
made by the body and must be obtained from food. Linoleic acid is the most
important essential fatty acid, especially for the growth and development of
infants. Fatty acids provide the raw materials that help in the control of blood
pressure, blood clotting, inflammation, and other body functions. Fat serves as
the storage substance for the body's extra calories. It fills the fat cells (adipose
tissue) that help insulate the body. Fats are also an important energy source.
When the body has used up the calories from carbohydrate, which occurs after
the first 20 minutes of exercise, it begins to depend on the calories from fat.
Healthy skin and hair are maintained by fat. Fat helps in the absorption, and
transport through the bloodstream of the fat-soluble vitamins A, D, E, and K.
Glucose - The simplest form of carbohyrdrate. The body converts carbohydrates
to glucose for fueling the body.

Glucosamine - An important substance that forms connective tissue in the body.

Glycogen - A form of stored glucose that is available in the liver and in the
muscles for fueling the body.

Hormone - Chemicals in the body that produce specific reactions within specific
organs.

Hypoglycemia - Refers to low blood sugar.

Insulin - A hormone secreted by the pancreas that helps control carbohydrate

metabolism.

Kilogram - equals 2.2 pounds of weight.

Lean body mass - Refers to the non-fat weight in the body comprising of
muscle, bone and other non-fat tissues.

Metabolism - The chemical processes occurring within a living cell or organism

that are necessary for the maintenance of life. In metabolism some substances
are broken down to yield energy for vital processes while other substances,
necessary for life, are synthesized.

Minerals - Organic substances needed in the diet to help control bodily

functions.

Organic - Refers to either plant or animal origin.

Protein - Proteins are complex organic compounds. The basic structure of

protein is a chain of amino acids. Protein is the main component of muscles,
organs, and glands. Every living cell and all body fluids, except bile and urine,
contain protein. The cells of muscles, tendons, and ligaments are maintained
with protein. Children and adolescents require protein for growth and
development. Proteins are described as essential and nonessential proteins or
amino acids. The human body requires approximately 20 amino acids for the
synthesis of its proteins. The body can make only 13 of the amino acids -- these
are known as the nonessential amino acids. They are called non-essential
because the body can make them and does not need to get them from the diet.
There are 9 essential amino acids that are obtained only from food, and not
made in the body. If the protein in a food supplies enough of the essential amino
acids, it is called a complete protein. If the protein of a food does not supply all
the essential amino acids, it is called an incomplete protein.
Resting metabolic rate (RMR) - The bodies RMR is the number of calories it
burns while at rest because of normal body functions such as the heart beat and
breathing function. This RMR factor accounts for upto 75% of the calories burnt
by the body each day.

Stress - Any event or stimuli that upsets an individuals normal state

Vitamins - Any of various fat-soluble or water-soluble organic substances

essential in minute amounts for normal growth and activity of the body and
obtained naturally from plant and animal foods.

VO2 Max - A a measure of fitness. The more fit a muscle, the more oxygen it
draws from the blood. This is made possible by increased Myoglobin, which is
the muscles oxygen storing protein. A fitter person is able to store more oxygen
from the air. Exercise increased the cardiovascular fitness which results in more
blood and oxygen going to the muscles on every heart beat. VO2 Max is a
measure of how much oxygen is consumed by a person during exercise per
minute. This is done by asking the athlete to wear a mask so that the amount of
oxygen used per minute during exercise can be calculated.

Carbohydrates For Endurance

Carbohydrates are present in various types of food we eat and are the main
source of energy for the body for most people. Carbohydrates release 4 calories
of energy per gram when used by the body as a source of energy. There are 3
basic types of carbohydrates, Simple, Complex and very complex carbohydrates.
Out of these the last two types are essential for a healthy diet and should be a
part of any healthy diet program.

1. Simple Carbohydrates - (also called 'sugars) : Simple carbohydrates can

be found in white table sugar, preservatives, candies, coke, cake, juice
concentrates, honey and glucose syrup. Simple carbohydrates are made up of
single or double molecules and are quickly absorbed into the blood stream.
Glucose is the simplest food and is absorbed into the blood stream as blood
glucose.

2. Complex carbohydrates : Foods that are high in complex carbohydrates

include bread, pasta, rice, beans, vegetables and potatoes. This type of
carbohydrate is made up of complex molecules and the body requires time to
digest them, which means that we fell full for a longer time period after eating
them.

3. Very complex carbohydrates - also known as Fiber

This type of carbohydrate adds the bulk to our food that helps in digestion, such
as found in whole meal bread and phsylum husk. Fibers help to ease the flow of
food through the intestines and reduce the risk of diabetes and lowers
cholesterol. 30-35 grams of fiber a day is beneficial for the body. very complex
carbohydrates have an extremely complex molecular structure.

Carbohydrates form a major part of the diet of an athlete (or any individuals) and
it is very important for the sports nutritionist to understand the types of
carbohydrates and the effect that they have on the athletes body. Different types
of carbohydrates have differing effects on the performance and functioning of
body. This can vary from enhancing the athletes performance to even enhancing
the chances of disease.

Carbohydrates are converted into glucose by the body. The human body can
only absorb Glucose, galactose or fructose (all simple carbohydrates) into the
blood stream for use as a means of generating energy. The glucose derived from
food is used by the body in the following ways:

1. To generate energy by burning the glucose

2. To store the glucose in the liver and muscles as glycogen. The liver can hold
up to 100 grams of glycogen and the muscles can store up to 600 grams of
glycogen. The glycogen in the liver supplies energy to the whole body and the
muscle glycogen supplies energy only to the muscles.

3. Excess glycogen is stored as fat by the liver. Once the glycogen has been
converted into fat, it cannot come back to its original glycogen state.

How carbohydrates effect athletic performance

Carbohydrates have an important part to play in performance of the athlete. The

following are some of the functions of carbohydrates:

1. They serve as the main energy source for the athlete, especially at times of
heavy exercise.

2. The body gets its energy from glucose and muscle glycogen. When an athlete
trains hard, the carbohydrates are exhausted the fastest, and must be
replenished to maintain muscle glycogen levels.

3. Carbohydrates help to build stamina and endurance in the body.

4. Taking adequate carbohydrates prevent the use of protein as an energy

source for the body. When the carbohydrates are exhausted during intense
exercise, the body begins to use the reserves of protein for its energy
requirements. Protein is required for other essential bodily functions and can be
saved by consuming adequate amounts of carbohydrates.
5. When carbohydrates break down they leave behind byproducts that help to
break down fat in the digestion process. This is particularly important for athletes.

6. Carbohydrates are also a source of energy for the brain and the central
nervous system (which both rely on blood glucose for energy). A lack of
carbohydrates can lead to a loss of concentration and fatigue.

Carbohydrates Improve Performance

After a heavy workout the body depletes its reserves of muscle glycogen. This
replenishment of glycogen can take place after the exercise session and it is
essential for athletes to eat enough carbohydrates after exercise to build up the
glycogen reserves for the next workout. It is advisable to eat the carbohydrate
rich food within 1-2 hours after the exercise to replenish the glycogen
stocks faster and avoid injury. Training also increases the ability of the
muscles to store more glycogen helping them to train longer and harder. The
recommended consumption of carbohydrates according to the food guide
pyramid is 6-11 servings which works out to about 40-60% of the total daily
calorie intake. The carbohydrate intake for athletes should be mostly in the form
of complex carbohydrates and simple carbohydrates from natural sources.
During heavy training the carbohydrate intake of the athlete should go up to 55-
70% of the total calorie intake depending upon the nature of exercise.

A classification of some foods

The carbohydrate content (grams) of some simple foods are mentioned below

Pudding (1/2 cup) – 30, Black eye peas (1/2 cup) – 22, Apple – 21, Banana –
27,

Grapes (1 cup) – 28, Carrot – 8, Peas (1/2 cup) – 12, Navy beans (1 cup) – 48,

Potato (large) – 50, White bread (1 slices) – 12.5, English muffin –39, Rice (1
cup) - 50

Carbohydrates and the Glycemic Index

Carbohydrates are converted into glucose in the body. Glucose gives the body
energy to carry on daily activity and during sports activity. The Glycemic index
(GI) is the blood glucose response from a carbohydrate food and takes the the
form of a ranking from 1 to 100. The GI tells us about the rate of absorption of the
carbohydrates in the food. (ie. Whether they absorb fast, at a medium pace or
slowly). Foods with a high GI absorb into the blood stream at a fast pace and
provide glucose to the body faster. Foods with a low GI are absorbed at a much
slower pace and provide blood glucose to the body over an extended time
period.
How is the GI calculated

The GI is calculated in the laboratory by feeding participants with 50 grams of

digestible carbohydrates and then measuring their blood glucose level over a
period of 2 hours. The participants are then fed with 50 grams of glucose sugar
for comparison purposes. The GI is an index which is calculated by dividing the
glucose response (glucose AUC) of the test food by the glucose AUC for the
reference food (glucose sugar). The results are usually averaged out after taking
samples from 10 candidates.

Foods with a high GI – These types of foods lead to a fast rise in the level of
blood sugar followed by a quick fall in the blood sugar levels. Sudden increases
in the blood glucose levels requires the pancreas to secrete additional insulin,
which results in a sharp fall in the blood glucose level over a period of 1-3 hours.
High GI foods lead to high levels of blood glucose and insulin levels in the body
which could lead to insulin resistance and in some cases diabetes.

Foods with a low GI – These types of foods lead to a gradual rise in the level of
blood sugar followed by a gradual fall in the blood sugar levels. Eating low GI
food results in a sustained level of blood glucose for more period of time and
does not require the pancreas to secrete more insulin. The effect of low GI foods
is to give a fuller feeling (resistance to hunger for longer) to the individual, and
can assist weight loss efforts. The problem of insulin resistance is also avoided
with low GI foods.

The importance of GI to the athlete

The athlete should quickly replace glycogen stores after intense exercise. The
speed at which the stores are replenished is where the GI of the food being
eaten comes into the picture. Rapid replenishment of glycogen is a must for
athletes who must perform repetitively after a small time interval (such as during
the heats in sprinting). Such athletes do not have time before the next event and
must eat foods that immediately shoot up their blood glucose levels (high GI
foods). Consuming high GI carbohydrates (aprox. 1 gram per kg of body weight)
within 2 hours of the exercise speeds up glycogen replenishment and recovery.
In sports that require performance for long durations (over 1 hour), it is wise to
keep the athlete replenished with glycogen consistently throughout the day. This
can be done by eating low GI foods 2 hours before the exercise or competition.
The food will slowly supply blood glucose and shore up the stores of glycogen
and keep the athlete full of energy for longer. It is always a good idea to keep
eating carbohydrates throughout a competition to keep the glycogen and blood
sugar levels high and constant.

A GI of some common foods (The GI of glucose is 100 and is always used

as the reference food) : GI is measured on a scale where the GI of glucose is
100. Foods have been categorized with a low, medium and high GI.
Low GI = 55 or less,

Medium GI = 56 - 69,

High GI = 70 or more

Breakfast Cereals

Oatmeal 49
Shredded Wheat 67
Quaker Puffed Wheat 67

Grains

Brown Rice 55
Long grain White Rice 56
Short grain White Rice 72
Noodles (instant) 46

GI of Fruit

Apple 38
Banana 55
Grapes 46
Papaya 58
Pear 38
Pineapple 66
Plum 39
Watermelon 103

GI of Vegetables

Broccoli 10
Cabbage 10
Carrots 49
Corn 55
Green Peas 48
Lettuce 10
Mushrooms 10
Onions 10

Potato (baked) 93
Potato (mashed, instant) 86
Parsnips 97
Sweet Potato 54
GI of Legumes/Beans

Baked Beans 48
Broad Beans 79
Lentils 30
Red Kidney Beans 27
Soy Beans 18

GI of Breads, Muffins & Cakes

Bagel 72
Blueberry Muffin 59
Croissant 67
Donut 76
White Bread 70
Whole Wheat Bread 69

GI of Pasta

Spaghetti 43
Ravoli (meat) 39
Macaroni 47
Rice vermicelli 58

GI of Dairy Foods

Milk (whole) 22
Milk (skimmed) 32
Ice Cream (whole) 61
Yogurt (low-fat) 33

GI of Snack Foods

Cashews 22
Chocolate Bar 49
Corn Chips 72
Jelly Beans 80
Peanuts 14
Popcorn 55
Potato Chips 55

Glycogen Loading

Carbohydrates help to produce Glycogen which is stored in the muscles and

used at the time of intense physical exercise. Additional stores of glycogen can
help the athlete increase endurance. Glycogen loading is a technique used by
athletes to enable the body to store more than normal amounts of glycogen in the
muscles. This practice helps to increase the endurance of the athlete at the time
of a sports event. The technique involves the following steps

1. The athlete reduces the intake of carbohydrates for several days by

eating more fats and protein rich food.

2. The muscle glycogen in the body is also depleted through heavy physical
workout.

3. The exercise is reduced abruptly to lower intensities and the carbohydrate

intake is increased.

4. The muscle glycogen levels shoot up by 2 to 4 times normal and the

endurance of the athlete increases as a result.

Glycogen loading is commonly practiced, but in some cases can lead to heart
irregularities and should be practiced with caution. Since muscle glycogen is only
used for endurance sports (such as long distance running) or where the athlete is
required to exert for over 1 hour, it is not of any use to resort to this technique for
short duration sports. For every gram of glycogen added to the muscle, the
muscle will also gain 2.4 grams of water. This can be helpful in some sports
where a larger muscle size is important, but can also be a negative factor in
some sports where the body weight of the athlete should be minimized.

Carbohydrates for Performance

There is years of sound scientific evidence to suggest that endurance athletes

should eat carbohydrates, fats and proteins in the following proportions.

60-65% carbohydrate,

20-25% fats, and

15-20% protein

The nutritionist must make the above statistics clear to the client since there may
be a lot of other influencing factors at play such as companies selling wonder
drugs or protein powders that emphasize on the benefits of increasing protein
intake. Such companies would not like to state simple truths that have been
known for years because it would hinder their sales pitch. The theory behind
sports nutrition is fairly simply and you should always try to keep it simple for
your client as well. It is also your duty to inform your client about the unhealthy
effects of supplements and wonder diets selling in the market. Many athletes are
overawed by the hype around protein. There is no doubt that protein coupled with
proper exercise will lead to muscle gain, however simply taking a diet of protein
will not help many types of athletes. A diet that is too rich in protein and lacking in
carbohydrates will deplete the muscle glycogen levels of the athlete resulting in a
loss of energy and performance. Some athletes rely on excessive fat to build
energy reserves during exercise. However fat can not be broken down fast
and as the intensity of the exercise increases, carbohydrates become the main
source of fuel during intense physical exercise and the fat burnt may remain
constant.

Protein for Athletes

What is Protein

Proteins are complex organic compounds. The basic structure of protein is a

chain of amino acids. Protein is the main component of muscles, organs, and
glands. Every living cell and all body fluids, except bile and urine, contain protein.
The cells of muscles, tendons, and ligaments are maintained with protein.
Children and adolescents require protein for growth and development. Proteins
are described as essential and nonessential proteins or amino acids. The human
body requires approximately 20 amino acids for the synthesis of its proteins. The
body can make only 13 of the amino acids -- these are known as the
nonessential amino acids. They are called non-essential because the body can
make them and does not need to get them from the diet. There are 9 essential
amino acids that are obtained only from food, and not made in the body. If the
protein in a food supplies enough of the essential amino acids, it is called a
complete protein. If the protein from a food does not supply all the essential
amino acids, it is called an incomplete protein.

All meat and other animal products are sources of complete proteins. These
include beef, lamb, pork, poultry, fish, shellfish, eggs, milk, and milk products.
Protein in foods (such as grains, fruits, and vegetables) are either low,
incomplete protein or lack one of the essential amino acids. These food sources
are considered incomplete proteins. Plant proteins can be combined to include all
of the essential amino acids and form a complete protein. Examples of
combined, complete plant proteins are rice and beans, milk and wheat cereal,
and corn and beans.

A diet high in meat could lead to high cholesterol or other diseases, such as gout.
Another potential problem is that a high-protein diet may put a strain on the
kidneys. Extra waste matter, which is the end product of protein metabolism, is
excreted in the urine. A nutritionally balanced diet provides adequate protein.
Vegetarians are able to get enough protein if they eat the proper combination of
plant proteins. The amount of recommended daily protein depends upon age,
medical conditions, and the type of diet one is following. Two to three servings of
protein-rich food will meet the daily needs of most adults. Meats are an essential
source of protein. Fresh meats are far better to eat than processed meat, which
contain up to 30% more fat and preservative chemicals.
Protein perform several important functions in the body such as constituting
muscle mass, hair, nails and bone. Protein also helps to regulate the blood sugar
and energy levels in the body. Protein is also involves in almost all the chemical
reactions that take place in the body. Proteins are made up of amino acids that
are structured together like bricks to form different types of proteins. 20 different
amino acids combine to make protein. The amino acids are categorized as
Essential Amino acids (the amino acids that the body does not make and we
must get them from the food that we eat and found in meat fish and dairy
products and soya products) and Nonessential Amino acids (the amino acids that
can be made by the body).

How protein helps the athlete

Apart from building muscle, the proteins help to grow and repair tissue, maintain
blood and strengthen the immune system. Athletes must take enough protein as
their requirements could very well be more than normal individuals. This is a
reason why many athletes who do not have a protein rich diet suffer from falling
hair and brittle nails. Female athletes could suffer from amenorrhea due to the
same reason. Moreover a diet that lacks protein could be disastrous for the
athletes performance and could cause fatigue. A good balanced diet that
provides adequate protein should be advised to a diet that relies heavily on
amino acid supplements and protein supplements.

How much protein should an athlete consume?

The right amount of protein intake for an athlete is based upon factor such as the
current level of protein intake, the nature of the sport and the duration of intensity
of the exercise. Athletes who play strength sports require more muscle size and
strength, therefore they require more proteins. An increased amount of protein
intake does not necessarily mean an increase in muscle size if it is not
accompanied by proper exercise. Young athletes in the growing up stage need
more protein to fulfill their bodily requirement of growth as well as the
requirement for the sport that they play.

Extra protein in the body is burnt as fuel. If an athlete is not consuming enough
carbohydrates and calories along with the protein rich food, it could lead to the
wastage of the protein for fueling the body. It is therefore necessary that the
athlete should eat a good balanced diet. An increase in the protein intake should
be accompanied by proper training and exercise to build mass and adequate
calories to fuel the body and preserve the protein for more useful functions. Both
protein and carbohydrates lead to the building up of glycogen stores in the body.
The glycogen stores begin to deplete in the body when the athlete takes part in
intense exercise for long durations of time, therefore it is essential to meet the
requirements through a balanced diet.
The amount of recommended protein for a sedentary individual (RDA) is 0.8
grams per kilogram of body weight per day.

Weight in kg = weight in pounds / 2.2

Athletes who undertake intense exercise need more protein than the
recommended daily allowance for sedentary individuals.

Strength athletes need 1.4 to 1.8 grams of protein per kilogram of body weight
per day; this extra protein goes to increase muscle weight. Runners and other
endurance athletes also need more protein because on long workouts their
muscles burn some protein. These athletes need 1.2 to 1.4 grams of protein per
kilogram of body weight per day. Because endurance athletes weigh less than
strength trainers, the amount of protein needed per day is less. People who
exercise moderately can consume 10% more protein than the RDA and athletes
who are training heavily can consume from 25 to 40% more than the RDA
depending upon the nature of exercise. Excessive protein in the body should also
be avoided as it requires the kidneys to work overtime.

Protein for vegetarian athletes

Proteins are easily available in non vegetarian foods such as meat, fowl and fish.
However it is important for the sports nutritionist to cater to people with
vegetarian tastes. The following are the different types of vegetarian diets:

1. Semi vegetarian – people who eat all types of food except red meat

2. Lacto-ovo vegetarians – People who eat eggs and diary products but do not
eat meat, fish and fowl.

3. Lacto – People who only eat diary products but not eggs

4. Ovo – People who only eat eggs but not diary products.

A planned vegetarian diet can keep an individual healthy and can also meet the
daily requirement of all nutrients. Eating enough calories can sometimes be a
concern for some vegetarian athletes, so the sports nutritionist must see whether
the calorie needs are being met. Thereafter the protein, calcium, zinc and iron
requirements become the next concern as they are not that abundant in
vegetarian food. Protein may not be a major issue for people who eat diary
products and eggs. Calcium requirements can be met from diary food. Since
most vegetarian foods contain incomplete proteins (with some of the essential
amino acids missing), the sports nutritionist can suggest combinations of
vegetarian foods to make the diet full of complete proteins. Some good
combinations are that contain complete proteins are:
Rice with sesame seeds

Bread with seed meals

Cereals with milk

Pasta with milk

Pasta with cheese

Bread with Milk

Rice and pulses

Rice and beans

Bread and baked beans

Legume soup and bread.

The following chart shows the nutrient content of some vegetarian food.

Food Serving Calcium Iron (mg)/Zinc (mg)

Yogurt 8 oz carton 400

Skim milk 8 oz carton 300

Cottage cheese Half cup 75

Broccoli Half cup 45

Soft ice cream 6 oz (small) 100

Cornflakes 1 cup 1.8/0.9

Canned tuna 3 oz can 1.3/0.65

Instant oatmeal 1 packet 8.35/0.88

Lentil soap 1 bowl 4.2

Garbanzo beans Half cup 1.65/1.25

Note : Canned tuna may not be considered a vegetarian food by many people.
What is the quality of protein in various foods

Non vegetarian foods are the main source of proteins for most athletes, however
vegetarian diets can also be tuned to include a higher protein content. In a race
to eat more proteins, athletes generally have to fight a battle with calories as
many protein rich foods are also high in calories. It is important for the sports
nutritionist to emphasize a diet that will not add fat reserves to the athlete. The
below table shows some foods and their protein and calorie content.

Protein content of some foods

Food Serving Grams of Protein Calories

1 egg 1 large 6 80

Skinless chicken breast Half breast 26 140

Canned Tuna 3 ounces 22 100

broiled top round beef 3 ounces 26 180

salmon 3 ounces 23 157

Shrimp 6 large 8.5 45

low-fat yogurt 1 cup 10 160 (sugared)

skim milk 1 cup 8 86

White rice I cup 5 240

baked beans 1 cup 14 175

lentils 1 cup 18 231

pasta 1 cup 5 160

bread 2 slices 6 160

Bagel 1 large 10 270

cottage cheese 1/2 cup 14 82

Are amino acid supplements necessary?

Athletes, especially body builders frequently eat protein powders and amino acid
based formulations to enhance performance and body weight. It is quite possible
to provide the athletes protein requirement through food sources, as it could be
much healthier and a more natural way of increasing protein intake. When eating
amino acids there is a risk of creating an imbalance in the body which could lead
to toxicity. Protein powers may not be harmful, apart from the fact that they are
very expensive and that they could lead to overdosing on protein (making the
kidneys work overtime). Sports nutritionists should understand the Athlete's
protein goals, how much they derive from their diets, and only resort to protein
supplements if there is a protein shortfall. Protein bars are also available and a
single serving can supply as much as 25 grams of protein. There is no
replacement for naturally ingested protein from food and it should be advocated
as far as possible.

Proteins content in food for athletes:

Not all the protein found in food can be used by the body. For example, if you eat
10 grams of protein from a particular food you may only be able to use 8 grams
and the rest cannot be absorbed by the body as protein. The following chart
shows the amount of protein in various foods and percentage of utilization of the
protein by the body. The protein rating is a rating of the quality of protein in the
foods on a scale where the best protein (from eggs) is 100.

percentage utilization by Protein

Food Percentage protein
the body rating
Eggs 12 12 100
Milk 4 82 60
Meat 20-30 68 65
Fish 20-25 80 70
Soya Bean 42 61 47
Brown Rice 8 70 56

The protein rating of whey and casein: Whey protein would measure about
105-150 on the above protein rating making it a better protein source than eggs.
Whey is also high in glutamine (an amino acid). Whey is available with protein
concentrations from 50% (in whey concentrate) to 97% (in whey isolate). The
higher the concentration the more is the price. A predigested protein rich form of
whey is also available called whey hydrolysate which enters the blood stream
faster as it is already broken down. Casein is also commonly used as a protein
supplement. It is also well absorbed by the body but does not contain as much
glutamine or quality of amino acids as whey. Since Casein releases slowly into
the blood stream as compared to whey, it is often used at bedtime so that the
body is provided with proteins constantly through the night during sleep to avoid
a depletion in protein reserves.
High quality whey protein contains the following amino acids. Some of the below
amino acids (such as glutamine) are available in a tablet or powder form as well.

Glutamine : Promotes the ability to add mass and prevent the loss of muscle
due to lack of exercise. It also helps in recovery and healing.

Proline : Strengthens and helps in the repair of tissues, cartilage and bones.

BCAA : (Branched-Chain Amino Acids) : Which helps to increase energy and

endurance

Phenylalanine : Which helps to relax the nerves and decrease pain

Tryptophan : Which helps to control depression and pain

Arginine : Which helps in growth and maintenance of the blood supply.

Calorie Requirements For Athletes

Fat and calorie intake for athletes

Fat is one of the three nutrients (along with protein and carbohydrates) that
supply calories to the body. Fat provides 9 Calories per gram, more than twice
the number provided by carbohydrates or protein. Fat is essential for the proper
functioning of the body. Fats provide the "essential" fatty acids, which are not
made by the body and must be obtained from food. Linoleic acid is the most
important essential fatty acid, especially for the growth and development of
infants. Fatty acids provide the raw materials that help in the control of blood
pressure, blood clotting, inflammation, and other body functions. Fat serves as
the storage substance for the body's extra calories. It fills the fat cells (adipose
tissue) that help insulate the body. Fats are also an important energy source.
When the body has used up the calories from carbohydrates, which occurs after
the first 20 minutes of exercise, it begins to depend on the calories from fat.
Healthy skin and hair are maintained by fat. Fat helps in the absorption and
transportation through the bloodstream of the fat-soluble vitamins A, D, E, and K.

Saturated fats: Saturated fats tend to be solid at room temperature. These are
the biggest dietary cause of high LDL levels ("bad cholesterol"). When looking at
a food label, pay very close attention to the % of saturated fat and avoid or limit
any foods that are high (for example, over 20% saturated fat). Saturated fats are
found in animal products such as butter, cheese, whole milk, ice cream, cream,
and fatty meats. They are also found in some vegetable oils -- coconut, palm,
and palm kernel oils. (Note: most other vegetable oils contain unsaturated fat and
are healthy.)

Unsaturated fats: Unsaturated fats tend to be liquid at room temperature. Fats

that help to lower blood cholesterol if used in place of saturated fats. However,
unsaturated fats have a lot of calories, so you still need to limit them. There are
two types: mono-unsaturated and polyunsaturated. Most (but not all!) liquid
vegetable oils are unsaturated. (The exceptions include coconut, palm, and palm
kernel oils.)
Mono-unsaturated fats: Fats that help to lower blood cholesterol if used in place
of saturated fats. However, mono-unsaturated fats have a lot of calories, so you
still need to limit them. Examples include olive and canola oils.

Polyunsaturated fats: Fats that help to lower blood cholesterol if used in place of
saturated fats. However, polyunsaturated fats have a lot of calories, so you still
need to limit them. Examples include safflower, sunflower, corn, and soybean
oils.
Trans fatty acids: These fats form when vegetable oil hardens (a process called
hydrogenation) and can raise LDL levels. They can also lower HDL levels ("good
cholesterol"). Trans-fatty acids are found in fried foods, commercial baked goods
(donuts, cookies, crackers), processed foods, and margarines.

Hydrogenated: refers to oils that have become hardened (such as hard butter
and margarine). Foods made with hydrogenated oils should be avoided because
they contain high levels of trans fatty acids, which are linked to heart disease.
(Look at the ingredients in the food label.) The terms "hydrogenated" and
"saturated" are related; an oil becomes saturated when hydrogen is added (i.e.,
becomes hydrogenated).

Another classifications of fat is according to the following types:

1. Free fatty acids: Used as an energy source for muscles and body tissues.

2. Triglycerides: Composed of glycerol and 3 free fatty acids. Most fats we eat
are of this type.

3. Phospholipids: Composed of 1 phosphate group and 2 fatty acids. Helps in

dissolving fat.

4. Cholesterol: They form bile salts and vitamin D and have a complex structure.

Eating too much saturated fat is one of the major risk factors for heart disease. A
diet high in saturated fat causes a soft, waxy substance called cholesterol to
build up in the arteries. Too much fat also increases the risk of heart disease
because of its high calorie content, which increases the chance of becoming
obese (another risk factor for heart disease and some types of cancer). A large
intake of polyunsaturated fat may increase the risk for some types of cancer.
Reducing daily fat intake is not a guarantee against developing cancer or heart
disease, but it does help reduce the risk factors. Choose lean, protein-rich foods
soy, fish, skinless chicken, very lean meat, and fat free or 1% dairy products. Eat
foods that are naturally low in fat -- like whole grains, fruits, and vegetables. Get
plenty of soluble fiber with oats, bran, dry peas, beans, cereal, and rice. Limit
your consumption of fried foods, processed foods, and commercially prepared
baked goods (donuts, cookies, crackers).

Calorie requirements for athletes

Athletes should strive to have a fat intake that does not exceed 25% of their total
calorie intake. Calories provide energy which is needed by the body to carry on
its daily functions to keep the human body alive and active. Energy is required by
the body to pump blood, keep the body warm, remain active and for playing
sports. The calories come from the different types of food that we eat through fat,
carbohydrates and protein and alcohol. The calories required by the sport
persons may vary according to to the following factors

1. The RMR of the athlete (Resting metabolic rate, also called the basal
metabolic rate or BMR)

2. The nature of the sport and daily level of activity

3. The weight of the athlete

How is energy measured?

A calorie is the quantity of heat required to raise the temperature of 1 gram of

water by 1 degree Celsius. The heat yielding potential of food is measures
through the Calorie (with a big "C"), or kilocalorie. One kilocalorie is the amount
of heat needed to raise the temperature of 1000 grams of water by 1 degree
Celsius. When people talk about nutritional calories, they do not know the
difference between calories, Calories or Kilocalories and simply use the term
"calories". But in fact when people talk about "calories" in food they are
actually referring to Calories or kilocalories in technical terms. We will also
use the term 'calories' from now on while discussing diets and nutrition. To give
you an idea about the number of calories required by an individual every day, an
active 200 pound male with 15%-20% body fat requires 3,500 calories per day.
Sometimes the energy in foods is also mentioned in kj (kilojoules), simply divide
the number of kilojoules by 4.2 to arrive at the number of calories.

Energy in the diet

The energy in the diet is provided by carbohydrates, proteins, fats and alcohol.
The amount of energy made available to the body by each of these varies. A
gram of carbohydrate (starch or sugar) provides 4 calories, protein provides 4
calories per gram, fat provides 9 calories per gram and alcohol provides 7
calories per gram. Fat is the most concentrated source of energy - weight for
weight it provides just over twice as much as either protein or carbohydrate.
Alcohol provides almost as much energy as fat. The energy content of a food or
drink depends on how many grams of carbohydrate, fat, protein and/or alcohol
are present. For some people alcoholic drinks form a large part of their energy
intake. This can be harmful to to the athlete since a high alcohol consumption is
a risk factor for several diseases and a reason for low performance.

How much energy do individuals need?

The actual amount of energy needed will vary from person to person and
depends on their resting metabolic rate (RMR) and their level of activity.

Resting metabolic rate (RMR)

The body's RMR is the number of calories it burns while at rest because of the
energy required for normal body functions such as the heart beat and breathing
function etc.. This RMR factor accounts for upto 75% of the calories burnt by the
body each day. The following factors influence the RMR:

1. Age

2. Body structure

3. Body composition (muscle mass)

4. Metabolic rate of the body (genetic factor).

The metabolic activity of the body slows down with age and the body requires
less calories while at rest. The more the muscles in the body, the more is the
metabolic rate. The genetic factor also plays a crucial role as many people are
simply born with a higher metabolic rate and burn far calories while at rest. Men
usually have a higher RMR than women since they tend to have more muscle.
Older adults usually have a lower RMR than the young since the amount of
muscle tends to decrease with age. The RMR accounts on average for about
three quarters of an individual's energy needs. The RMR is also termed as BMR
(basal metabolic rate).

Energy and activity level

The total amount of energy required by individuals depends on their level of

activity and on their body weight. The more active the person, the more calories
they can consume without gaining weight. Below are some examples of the
energy a person weighing 60 kg would expend doing the following activities for
30 minutes:
Running (10 minutes/mile) – 300 calories

Running (8 minutes/mile) – 345 calories

Running (7 minutes/mile) – 405 calories

Walking – 100 calories

Tennis (doubles) - 150 calories

Walking (briskly) - 150 calories

Cycling – 180 calories

Aerobics – 190 calories

Swimming (slow crawl) – 195 calories

Tennis (singles) – 240 calories

What are the daily energy requirements ?

The amount of energy (calories) required by a person every day are the sum of
the calories consumed at the RMR (while resting) and the additional calories
consumed during various activities throughout the day. This can be summarized
into the following equation:

Personal energy requirement = basic energy requirements + extra energy

requirements

Basic energy requirements (BER) : These are the energy requirements of the
person while at rest and includes the energy required to carry on essential
functions of the human body such as keeping the body warm, pumping blood,
breathing and energy for all the essential organs.

To calculate the BER : For every Kilogram of body weight 1.3 calories are
required every hour. (An athlete weighing 60Kg would require 1.3 * 2hrs * 60Kg =
156 calories for 2 hours.

Extra energy requirements (EER) : The extra energy refers to the energy
required by the athlete to undertake the physical exertion or exercise. For each
hour of training you require an additional 8.5 calories for each Kilogram of body
weight. Therefore for a 2 hour session the 60 kg athlete would require an
additional 8.5 calories x 2 hrs x 60 kgs = 1020 calories. Therefore the EER is
1020.
The total amount of energy required by a 60kg athlete training for 2 hours would
be the sum of the BER and the EER ie. 156 + 1020 = 1176 calories.

It is also possible for you to calculate the energy required for the above athlete
throughout the day using the above formulas. In such a case you must calculate
the BER for 24 hours. In the above case the BER for 24 hours would be 1.3 x 24
x 60 = 1872 calories.

How much fuel from food is required during training

There is years of sound scientific evidence to suggest that endurance athletes

should eat carbohydrates, fats and proteins in the following proportions.

60-65% carbohydrate,

20-25% fats, and

15-20% protein

We can take an example of an athlete that consumes carbohydrates, fats and

proteins in the following proportions:

60% carbohydrate

20% fats, and

15% protein

We know that each of the above food types yield energy according to the
following table:

Carbohydrate - 4 calories per gram

Fats - 9 calories per gram

Protein - 4 calories per gram

So taking the above example of the 60 kg athlete exercising for 2 hours, we can
calculate his requirements of carbohydrates, fats and proteins:

Carbohydrates = 60% of 1176 = 705 calories - at 4 kcal per gram = 705 / 4 = 176
grams

Fats = 20% of 1176 = 235 calories - at 9 calories per gram = 235 / 9 = 26 grams
Protein - 15% of 1176 = 176 calories - at 4 calories per gram = 176 / 4 = 44
grams

Therefore the 60 KG athlete requires 176 grams of carbohydrates, 26 grams of

fats and 44 grams of proteins to fuel the 2 hour training session if he is eating
according to scientific principles.

Hydration And Fluid Requirements For Athletes

Fluids in the body have numerous functions and are essential to well being and
life. Fluids form blood, aid digestion and prevent the body from overheating. For
a sports person, excessive sweating is an every day occurrence which must be
followed by the replenishment of the lost water to stop the body from
overheating. When sweat evaporates from the skin, it cools down the body and
regulates the body temperature. If the athlete has not drank enough water, the
body will begin to overheat leading to low performance and even dangerous
consequences. The amount of sweating differs from person to person and can
also be influenced by external factors like temperature, humidity, altitude and
clothing. .

A sports nutritionist must be well aware of the benefits of drinking adequate

water, and how the amount of water in the body can effect the body's functioning.
A well hydrated athlete will perform better and avoid the dangers associated with
dehydration. Hydration has an important function of cooling down the body. As a
sports nutritionist, you must instill the importance of drinking enough water by
making it a daily routine and a part of the sports persons life. The nutritionist
must keep in mind that drinks with caffeine act as a diuretic and work against
hydration. A cup of coffee contains 1.5 micrograms of caffeine. Alcohol
consumption has the effect of heating up the body, and again has the opposite
effect of hydration.

Avoiding dehydration

Dehydration is caused due to the lack of adequate drinking water. The first signs
of dehydration are a lack of energy, which could further lead to headaches,
dizziness and disorientation. The proper manner to hydrate the body is to
replenish the water while it is being lost. There is no benefit in replenishing the
body’s fluids after the training session, as it could lead to dehydration and loss of
performance. The following chart shows how the body is effected through
increasing levels of dehydration.

1-2% - Thirst and weakness

3-4% - low performance, dry mouth,

5-6% - Increased body temperature, headache, irritability

7-10% - Dizziness, disorientation, heat stroke and even death

How to assess the correct amount of water intake

The normal water requirement of an individual is 8-10 glasses a day. However in

the case of athletes, huge amounts of water are lost during training sessions so
the water requirements must match the lost body fluid. To know whether the
athlete is having enough water there are two simple and practical ways.

The first is to ensure that the athlete is drinking enough water to urinate at least 4
times a day and that the color or the urine is pale yellow. If the yellow color is
dark, it is sign that the body is not getting enough water. The second method is to
weight the athlete before the training session and then to weigh him again after
the session and determine the pounds of weight lost. The athlete should drink at
least 3 cups of fluid for every pound lost during training. This method can help to
assess the water requirement of the body during particular training sessions.
The athlete need not be weighed every time he undertakes the same training
session once the figures related to water loss for a particular training are known.

The right way to drink water

Water intake should be properly planned before the exercises, during the
exercise and after the exercise.

(a) Before the training event – Consume 14-18 ounces of water 2 hours before
the exercise. The 2 hour gap is enough to fully hydrate the body and leave
enough time for the excess water to come out of the system. Plain water is the
best source of hydration. Take 5-7 ounces of water just 15 minutes before the
exercise to be fully hydrated before the physical activity.

(b)During the exercise – The athlete must constantly keep hydrating the body
every 20-25 minutes with 5-10 ounces of water. Sports drinks are also a good
idea during exercise as they help to replenish the sodium lost through
perspiration.

(c)After the exercise – The athlete should be encouraged to replace all the lost
fluid by consuming aprox. 20 ounces of fluid for every pound of weight lost.

Electrolyte Considerations for athletes

Due to the excessive perspiration, athletes should consume 1.5 g of sodium and
2.3 g of chloride each day (or 3.8 g of salt) to replace the amount lost through
perspiration. The maximum amount should not exceed 5.8 g of salt each day (2.3
g of sodium). Older people, and patients who have elevated blood pressure,
coronary heart disease, diabetes, and kidney disease should avoid consuming at
the upper level. Endurance athletes and other individuals who are involved in
strenuous activities should consume more sodium to offset sweat losses. The
carbonates in the sports drinks also help the muscles perform better. Athletes
should also have an adequate intake of 4.7 g of potassium per day to blunt the
effects of salt, lower blood pressure, and reduce the risk of kidney stones and
bone loss. Athletes should also eat food rich in potassium such as bananas.

Is there any relation between permanent weight loss and sweating?

There is no direct connection between permanent weight loss and the amount of
sweating during exercise. The weight lost through sweating is only due to lost
water in the body which is recovered as soon as the athlete replenishes it.
Sweating can increase due to reasons such as humidity, warm clothing and poor
ventilation and should not be be directly linked to weight loss. Trying to increase
the sweat during exercise is not a good idea as it could lead to dehydration and
injury.

Vitamins and Antioxidants

Vitamins

Vitamins are essential substances that must be consumed because the body is
unable to manufacture them. They are required to maintain health and normal
body functions and to prevent the diseases that result from consuming
insufficient amounts.

Vitamin A
Vitamin A prevents eye problems, promotes a healthy immune system, is
essential for the growth and development of cells, and keeps skin healthy.
Good sources of vitamin A are milk, eggs, liver, fortified cereals, darkly colored
orange or green vegetables (such as carrots, sweet potatoes, pumpkin, and
kale), and orange fruits such as cantaloupe, apricots, peaches, papayas, and
mangos. Teens need 900 micrograms of vitamin A each day. Teen girls need 700
micrograms each day.

Optimal Intake: The current recommended intake of vitamin A is 5,000 IU for men
and 4,000 IU for women. Many breakfast cereals, juices, dairy products, and
other foods are fortified with vitamin A. Many fruits and vegetables, and some
supplements, also contain beta-carotene and other vitamin A precursors, which
the body can turn into vitamin A.

Vitamin C
Vitamin C is needed to form collagen, a tissue that helps to hold cells together.
It's essential for healthy bones, teeth, gums, and blood vessels. It helps the body
absorb iron and calcium, aids in wound healing, and contributes to brain function.
You'll find high levels of vitamin C in red berries, kiwifruit, red and green bell
peppers, tomatoes, broccoli, spinach, and juices made from guava, grapefruit,
and orange. Teen guys need 75 mg (milligrams; 1 milligram equals 1,000
micrograms) and girls need 65 mg of vitamin C a day.

Optimal intake: The current recommended dietary intake for vitamin C is 90 mg

for men and 75 mg for women (add an extra 35 mg for smokers). There's no
good evidence that megadoses of vitamin C improve health. As the evidence
continues to unfold, 200 to 300 mg of vitamin C a day appears to be a good
target. This is easy to hit with a good diet and a standard multivitamin. Excellent
food sources of vitamin C are citrus fruits or citrus juices, berries, green and red
peppers, tomatoes, broccoli, and spinach. Many breakfast cereals are also
fortified with vitamin C.

Vitamin D
Vitamin D strengthens bones because it helps the body absorb bone building
calcium. Vitamin D is produced by the body when sunlight falls on the skin. You
can also get vitamin D from egg yolks, fish oils, and fortified foods like milk.
Teens need 5 micrograms of vitamin D from food every day.

Optimal intake : The current recommended intake of vitamin D is 5 micrograms

up to age 50, 10 micrograms between the ages of 51 and 70, and 15 micrograms
after age 70. Very few foods naturally contain vitamin D. Good sources include
dairy products and breakfast cereals (which are fortified with vitamin D), and fatty
fish such as salmon and tuna. For most people, the best way to get the
recommended daily intake is by taking a multivitamin.

Vitamin E
Vitamin E is an antioxidant and helps protect cells from damage. It is also
important for the health of red blood cells. Vitamin E is found in many foods, such
as vegetable oils, nuts, and leafy green vegetables. Avocados, wheat germ, and
whole grains are also good sources. Teen guys and girls need 15 mg of vitamin E
every day.

Optimal intake : The recommended daily intake of vitamin E from food now
stands at 15 milligrams from food. That's the equivalent of 22 IU from natural-
source vitamin E or 33 IUs of the synthetic form. Researchers are still writing the
book on vitamin E. Evidence from observational studies suggests that at least
400 IU of vitamin E per day, and possibly more, are needed for optimal health.
Since standard multivitamins usually contain around 30 IU, a separate vitamin E
supplement is needed to achieve this level.

Vitamin B12
Vitamin B12 helps to build DNA, make red blood cells, and is important for nerve
cell function. Vitamin B12 is found naturally in fish, red meat, poultry, milk,
cheese, and eggs. It's also added to some breakfast cereals. Teens should get
2.4 micrograms of vitamin B12 daily.

Optimal intake : The current recommended intake for vitamin B12 is 6

micrograms per day. Barely 100 years ago, a lack of vitamin B12 was the cause
of a common and deadly disease called pernicious anemia. Its symptoms include
memory loss, disorientation, hallucinations, and tingling in the arms and legs.
Although full-blown pernicious anemia is less common today, it is still often
diagnosed in older people who have difficulty absorbing vitamin B12 from food.
It's also possible that some people diagnosed with dementia or Alzheimer's
disease are actually suffering from the more reversible vitamin B12 deficiency.

Vitamin B6
Vitamin B6 is important for the brain and nerves to function normally. It also helps
the body break down proteins and make red blood cells. A wide variety of foods
contain vitamin B6, including potatoes, bananas, beans, seeds, nuts, red meat,
poultry, fish, eggs, spinach, and fortified cereals. Teen guys need 1.3 mg of
vitamin B6 daily and teen girls need 1.2 mg.

Optimal Intake : A healthy diet should include 1.3 to 1.7 milligrams of vitamin B6.
Higher doses have been tested as a treatment for conditions ranging from
premenstrual syndrome to attention deficit disorder and carpal tunnel syndrome.
To date, there is little evidence that it works.

Thiamin (also called vitamin B1)

Thiamin helps the body convert carbohydrates into energy and is necessary for
the heart, muscles, and nervous system to function properly. People get thiamin
from many different foods, including fortified breads, cereals, and pasta; meat
and fish; dried beans, soy foods, and peas; and whole grains like wheat germ.
Teen guys need 1.2 mg of thiamin each day; teen girls need 1 mg.

Optimal Intake : Niacin (also called vitamin B3)

Niacin helps the body turn food into energy. It aids in digestion and is important
for nerve function. You'll find niacin in red meat, poultry, fish, fortified hot and cold
cereals, and peanuts. Teen guys need 16 mg of niacin daily. Teen girls need 14
mg a day.

Riboflavin (also called vitamin B2)

Riboflavin is essential for turning carbohydrates into energy and producing red
blood cells. It is also important for vision. Some of the best sources of riboflavin
are meat, eggs, legumes (like peas and lentils), nuts, dairy products, leafy green
vegetables, broccoli, asparagus, and fortified cereals. Teen guys need 1.3 mg of
riboflavin per day and teen girls need 1 mg.

Folate (also known as vitamin B9, folic acid, or folacin)

Folate helps the body make red blood cells, break down proteins, and keep the
heart healthy. It is also needed to make DNA. Dried beans and other legumes,
leafy green vegetables, asparagus, oranges and other citrus fruits, and poultry
are good sources of this vitamin. So are fortified or enriched bread, noodles, and
cereals. Teen girls and guys need 400 micrograms of folate daily.

Optimal Intake : The current recommended intake for folic acid is 400
micrograms per day. There are many excellent sources of folic acid, including
prepared breakfast cereals, beans, and fortified grains.

Vitamin K
Vitamin K helps make six of the 13 proteins needed for blood clotting. Its role in
maintaining the clotting cascade is so important that people who take
anticoagulants such as warfarin (Coumadin) must be careful to keep their vitamin
K intake stable. Lately, researchers have demonstrated that vitamin K is also
involved in building bone. Low levels of circulating vitamin K have been linked
with low bone density, and supplementation with vitamin K shows improvements
in biochemical measures of bone health.

Optimal Intake : The recommended daily intake for vitamin K is 80 micrograms

for men and 65 for women. Because this vitamin is found in so many foods,
especially green leafy vegetables and commonly used cooking oils, most adults
get enough of it. According to a 1996 survey, though, a substantial number of
Americans, particularly children and young adults, aren't getting the vitamin K
they need.

Minerals required by the body

Approximately 4% of the body's mass consists of Minerals. They are classified as

trace minerals (body requires less than 100 mg/day), and major minerals (body
requires more than 100 mg/day). Minerals can be found in water and soil and
therefore in root plants and animals.

Trace Minerals
The trace minerals are: iron, zinc, copper, selenium, iodine, fluorine and
chromium.

Major Minerals
The major minerals are: sodium, potassium, calcium, phosphorus, magnesium,
sulfur and chlorine.

Function of minerals

Minerals serve three roles:

1)They provide structure in forming bones and teeth
2)They help maintain normal heart rhythm, muscle contractility, neural
conductivity, and acid-base balance
3)They help regulate cellular metabolism by becoming part of enzymes and
hormones that modulate cellular activity

Daily Requirements
Minerals cannot be made in the body and must be obtained in our diet. The daily
requirements of minerals required by the body can be obtained from a well
balanced diet. Like vitamins excess minerals can produce toxic effects. The
following should cover the daily requirements of almost everyone, including those
with high needs.

Mineral Men Women

Calcium 1000mg 200mg
Sodium 1100mg 3300mg
Potassium 2000mg 2000mg
Iron 10mg 15mg
Zinc 15mg 12mg
Magnesium 350mg 280mg
Phosphorus 800mg 1200mg
Chlorine 700mg 700mg
Fluorine 1.5mg 4mg
Copper 2mg 2mg
Selenium 0.07mg 0.05mg
Iodine 150mg 150mg
Chromium 0.2mg 0.2mg

Antioxidants and Free radicals

A number of elements in our body produce oxidation such as sunlight and

pollution leading to the production of dangerous chemical compounds called free
radicals. Free radicals can lead to cellular damage, which is the common
pathway for cancer, aging, and a variety of diseases. Free radicals are highly
reactive and cause a major threat of reacting with DNA or cell membranes in
chain reactions leading to the death of the cell. Antioxidants are molecules that
can help to destroy the free radicals so that the body can be free of the dangers
associated with the free radicals. Moreover Athletes have a keen interest
because of health concerns and the prospect of enhanced performance and/or
recovery after exercise. The way antioxidants work is that they can react with the
free radicals and shut down the chain reaction saving the cells. The main
micronutrient (vitamin) antioxidants are :
1. Vitamin E is an antioxidant and helps protect cells from damage. It is also
important for the health of red blood cells. Vitamin E is found in many foods, such
as vegetable oils, nuts, and leafy green vegetables. Avocados, wheat germ, and
whole grains are also good sources.

2. Beta-carotene is a precursor to vitamin A (retinol) and is present in liver, egg

yolk, milk, butter, spinach, carrots, tomato, and grains.

3. Vitamin C is needed to form collagen, a tissue that helps to hold cells together.
It's essential for healthy bones, teeth, gums, and blood vessels. It helps the body
absorb iron and calcium, aids in wound healing, and contributes to brain function.
You'll find high levels of vitamin C in red berries, kiwifruit, red and green bell
peppers, tomatoes, broccoli, spinach, and juices made from guava, grapefruit,
and orange.

4. Selenium, which is a trace element and is also an important antioxidant

Some popular antioxidants are mentioned below:

Green Tea (GTA) : one of the best and widely used antioxidants

Vitamin C

Vitamin A (beta carotene)

Vitamin E (succinate)

Nordihydroguaiaretic acid (NDGA)

Selenium and Bilberry (assists Vitamin E)

Glutathione (GSH)

Maria Thistle (assists GSH)

Ginkgo Biloba : From the ginkgo tree found in China

DHEA

Performance Enhancing & Weight Loss

Substances

Is it a good idea to use sports supplements

It is a debatable topic whether sports supplements should be used in the first
place. There is little or no long term scientific evidence to suggest that most
sports supplements help all types of individuals. Most of the supplements have
been grossly over marketed with promises of wonder strength and performance
which has little to no scientific evidence. Moreover use of most sports
supplements also put you at the risk of dangerous side effects and diseases. The
positive effects (if any) of these supplements (including creatine) die down after
the usage has been discontinued and the body must perform on its own
strengths.

Many experts feel that supplements have a postive side too if taken in
moderation and scientifically. Experts feel that physical performance can be
enhanced through supplements which have been documented to help athletes
since several years. Some popular supplements are protein powders, creatine,
energy drinks and metabolites.

1. Protein powers (you will learn more about whey protein power in the chapter
on proteins) : Protein powers are an affordable and convenient way of ingesting
concentrated protein into the body. Protein powders are very effective and save
the athlete eating huge amounts of protein rich food that would also involve
dealing with the calories in the food.

2. Creatine : Creatine as a sports supplement that has no obvious documented

side effects till now, and makes it a favorite choice for performance enhancement
and weight gain for athletes.

3. Energy drinks : Endurance athletes can greatly benefit from a vast array of
energy drinks available in the market. These drinks replenish the body's essential
salts and nutrients.

4. Metabolites : Such as carnitine and glucosamine : Carnitine is a vital

substance found in the body for a healthy heart. Low carnitine levels have been
linked to heart failure. Carnitine also helps to increase good cholestrol and
facilitates the flow of blood through the body. carnitine is used as a weight loss
supplement as it can control the rate at which the body uses fatty acids for
producing energy. carnitine also increases the metabolic rate which helps to burn
more calories at rest. Glucosamine : Glucosamine is also an essential substance
found in the body which helps in the repair and production of tissues of the
cartilage, tendons and ligaments. It is often used as a remedy for pain, stiffness
and problems such as osteoporosis. Glucosamine supplementation is available
in powder and tablet form and should be undertaken with the advise of a doctor.

Supplements should not be prescribed or sold to children under 21 years

of age or women who are pregnant.
Creatine

Creatine is a sports supplement that has been accorded the stature of a near
wonder drug. As a sports nutritionist you will often come across references to
creatine and requests from your clients to be administered creatine. Creatine as
a sports supplement has no obvious documented side effects till now, and makes
it a favorite choice for performance enhancement and weight gain for athletes.
Creatine is naturally produced in the human body in the liver, kidneys and
pancreas. Creatine is an amino acid found in the body which has a role in energy
production at the cellular level as creatine phosphate which helps to build up ATP
(adenosine triphospahe) in the skeletal muscle. ATP is the source of energy for
the body at the cellular level. Enhanced creatine consumption increases the
ability to add muscle on the body and also helps muscle strength and the ability
to contract. Creatine is mostly found in non vegetarian diets such as meats and
fish, however it is largely destroyed in the cooking process. An average person
requires about 2 grams of creatine per day for normal functioning. This
requirement goes up for people with more muscle or people who lead an active
routine. Creatine is stored in the muscle as phosphocreatine, which is a source of
instant energy for the body.

Additional consumption of creatine could also lead to the ability of the muscle to
hold more water – thus giving a larger appearance to the muscle. Scientific
evidence also shows that creatine benefits athletes who take part in anaerobic
sports (sports which require short bouts of intense physical activity) such as
weight lifting and sprinting. The creatine in the body helps the athlete to recover
faster from repeated bouts of intense exercise thus allowing him to train harder
and for longer periods of time. The overall effect allows the athlete to train harder,
making the body stronger. There is no evidence to suggest that creatine benefits
people who lead a sedentary life style.

Side effects : There are no obvious side effects of using creatine as a food
supplement, however in rare cases it could cause nausea and muscle cramping.
Creatine use for patients of kidney disorders should be avoided or should be
undertaken only after the recommendation of a doctor.

Dosage:

Creatine should ideally be taken according to the instructions on the packing,

however creatine is mostly taken in a 2 phase cycle which involves a 5-7 day
loading phase in which 20-25 grams of creatine are eaten daily, follows by a
maintenance phase in which 2-5 grams of creatine are taken daily. Creatine is
often taken with high carbonate drinks or juices. (this is sometimes mentioned on
the pack).

About steroids and hormones

You will often come across references to anabolic steroids (the type that Ben
Johnson used in the Olympics). Anabolic steroids are similar to testosterone
which is the male hormone. Steroids trigger an effect in the body that stimulates
immediate muscle and tissue gain. This gain may be very impressive but it
comes at a heavy price that includes side effects such as heart problems, liver
problems, bowel and urinary problems to name a few. Steroids are also known to
cause baldness and infertility in men apart from causing severe mood swings.
Women who take steroids could develop male traits such as a deeper voice,
smaller breasts and increased body hair.

Andro (Androstenedione) is another sports supplement that you will also hear
references to quite often. Andro has a similar effect to anabolic steroids, which is
to increase the levels of testosterone in the body. Andro usage has been linked to
increased muscle gain, but at a cost of dangerous side effects such as heart
problems, infertility and even cancer.

Caffeine

Caffeine is commonly found in various plants and is a stimulant for the body's
central nervous system. Caffeine is quickly absorbed by the body and expelled
in the urine leaving behind no side effects. Caffeine is found in tea leaves,
coffee, cocoa beans and various nuts. Three 8 oz. cups of coffee (250
milligrams of caffeine) per day is considered an average or moderate amount
of caffeine. Ten 8 oz. cups of coffee per day is considered excessive intake of
caffeine. caffeine is also used by many athletes to give them a boost before
exercise and is known to extend the athletes ability to exercise for longer
periods due to its ability to keep away fatigue. Caffeine often reacts with many
medicines and should always be taken after consultation with a doctor. Over
use of caffeine can result in an irregular heart rate, nausea, vomiting, anxiety,
lack of sleep and excessive urination.

Alchohol (ethyl alcohol, ethanol)

Alchohol is a depressant drug and has an immediate effect on the brain. As a

nutrient is can provide energy to the body at 7 kcal per gram. One alcoholic drink
consists of 35 ml of 40 % (80 proof) spirit and the effects are dependent upon
the blood alcohol concentration(BAC). Alchohol is likely to effect the physical
performance of the athlete due to impaired psychomotor function apart from
causing dehydration and effecting the heart and liver function. A BAC of over 100
m/L will interfere with almost all types of psychomotor skills (which require hand
and eye coordination). The reaction time of the athlete will be effected with a
BAC of 50 m/L or even lesser, making it a bad idea to take alcohol before any
sports events. Alcohol is also known to decrease the strength and speed of the
athlete

Some of the side effects of drinking include the following:

1. Build up of lactic acid : Alcohol has the effect of building up lactic acid in the
muscles, which could lead to muscle cramps and injury.

2. Alcohol slows down the recovery of cuts and bruises and could lead to injury
due to impaired vision and hand eye coordination.

3. Alcohol leads to slower reaction time and response to stimuli.

4. Alcohol leads to impaired judgment and impaired vision. This can greatly effect
sports which require hand eye coordination such as shooting.

5. Alcohol could lead to a loss of body heat as a result of the effect it has on the
skin.

6. Alcohol could lead to dehydration as it increases urination. Aprox. 4 ounces of

body fluid are lost for each drink consumed.

7. Due to excessive urination after alcohol consumption, the body losses

essential minerals such as Magnesium, calcium and zinc.

8. Alcohol consumption leads to a loss in aerobic performance as it hinders the

body's capability to convert food to usable energy as well as building up lactic
acid and causing dehydration. Alcohol also hinders the body's capability to
produce blood sugar in the liver. This can have a bad effect on the endurance of
the athlete.

Many sports persons may feel relaxed after consuming alcohol and actually think
that they may perform better. However the truth is that the negative effects of
alcohol on the athlete far out way the mild relaxation it may offer. Alcohol and
sports are a bad match.

Smoking and sports

There is plenty of scientific evidence to suggest that smoking hinders sports

performance. This is chiefly due to the fact that smoking reduces the oxygen
availability in the lungs, hence leading to low energy production. Smoking has the
following ill effects for athletes:

1. It reduces the oxygen absorbed in the blood and passed on to the muscles
due to high amounts of carbon monoxide production.

2. Smoking leads to a resistance in the airway and a swelling of the mucous

membrane, hence leading to less oxygen available to the blood.

3. The tar in the cigarette coats the inner lining of the lungs and does not allow
the oxygen to reach the blood stream.

4. Smoking increases the athlete's heart rate and blood pressure as a result of
the effects of nicotine. This greatly lowers the performance of the athlete.

5. Increased carbon monoxide in the blood can cause distorted perception and
visual impairment in the athlete.

6. The tar in the cigarette is a pollutant and causes coughing and phlegm build
up.

7. Smoking makes the heart work harder, firstly due to the airway resistance and
secondly the effects of the carbon monoxide in the blood stream.

8. Smoking leads to fatigue since the heart and the circulatory system have to
work overtime to compensate for the reduced intake of oxygen in the blood
stream. This is a major reason that smokers are not able to keep up regular
exercise routines and are very likely to remain physically inactive.

Herbs

A herb is defined as any part of a plant, which can be used as a medical

treatment, nutrient, food seasoning or dye. Herbs have been used to enhance
athletic performance since a long time. Some of the positive effects and benefits
of herbs are to cleanse the body, behave as an antioxidant, aid in recovery, are
rich in minerals, helps to increase energy levels and improve the immune
system.

Some of the popular herbs are mentioned below:

Diuretics: (substances that increase urination and help the body to rid itself of
toxins) : uva ursi, parsley root, alfalfa, artichokes, asparagus, burdock, celery,
dandelion, kava kava sarsaparilla and corn silk

Laxatives : (substances that facilitate bowel movement and clear toxins from the
body) : Some natural laxatives include psyllium husk, dandelion root, aloe vera,
cascara and sagrada

Diuretics and laxatives both lead to a loss of fluid from the body and should be
taken with caution.

Ephedrine

Ephedrine is the main constituent of the herb ma huang and it popularly known
as a weight loss supplement. All research conducted till date shows that
ephedrine must be taken with caffeine to have any weight loss effect. Ephedrine
has the effect of speeding up the metabolism of the body, hence increasing its
ability to burn fat. However Ephedrine speeds up the body's metabolism through
increased release of adrenaline in the body which has been known to prove fatal.
The side reported effects are irregular heart beat, high blood pressure, seizures
and even death. The FDA issued a consumer alert on Ephedrine on December
30, 2003.

Prohormones

Prohormones are another form of performance enhancing drug. These are also
called testosterone precursors and help to increase the testosterone (a male
hormone) levels in the body. Increased testosterone levels helps to increase and
maintain the size of the muscles, therefore allowing bodybuilders and power
athletes to gain in strength and size.

Prohormones mostly contain the following substances:

a)DHEA (dehydroepiandrosterone)

b)Andro (androstenedione).

DHEA and Andro are hormones produced in the body. DHEA is an intermediate
to the testosterone hormone and is prepared in the male testes and by the
adrenal glands. In women it is produced in the ovaries and it an intermediate to
estrogen. DHEA promotes masculine characteristics and helps to increase
muscle bulk. There have not been many studies done on the long term effects of
DHEA and it is best to use it with caution, especially for men of over 40 with
prostrate problems or women with reproductive problems. Andro is selling in
gyms around the world in its supplement form (androstenedione). The body
requires androstenedione to make the male hormone testosterone, therefore the
logic behind taking Andro is that it will lead to a higher production of testosterone
in the body. Even though the FDA allows the sale of DHEA and Andro, it has not
been conclusively proven till date whether it makes a difference to athletes. It is
best suggested to stay away from prohormones till further research is carried out
to reach a conclusion as to their benefits or possible harmful effects to the body.

Whey Protein : Whey protein is one of the most concentrated and easy to
absorb forms of protein available. You will learn more about whey protein in the
chapter on proteins.

Eating disorders

As a sports nutritionist, you must understand about common eating disorders and
their causes. Eating disorders effect about 3-4% of young women in the U.S and
are a major health problem. The most common disorders are:
- Bulimia Nervosa

- Anorexia Nervosa

- Compulsive Overeating

- Binge Eating Disorder

Bulimia Nervosa

This eating disorder is characterized by episodes of binge eating followed by

forcefully expelling the digested or even undigested food using artificial means
like laxatives or induced vomiting. The eating episodes usually result in a large
volume of food being eaten in a short span of time. Bulimia Nervosa patients are
usually unable to deal with their emotions, and indulge in such extreme eating
behavior to punish themselves or express their anguish about certain events or
unhappiness in their lives. The binge eating is usually a means of expressing
anger, despair or stress.

Anorexia Nervosa

This eating disorder is characterized by starving the body through excessive

dieting. Most of the patients of anorexia suffer from low esteem and could also be
suffering from unhappiness and stress which they are unable to cope with.
People with anorexia associate excessive dieting with a form of control over their
emotions and their bodies. This disorder is at times caused by the fear of
becoming fat and in some cases the patients draw a feeling of pleasure in
starving themselves.

Compulsive eating

This disorder is characterized by addictive overeating to an extent that the body

weight of the affected individual increases to a great extent. People suffering
from this disorder are usually under stress and try to hide away feelings and
emotions by overeating. Once the individual becomes fat due to the compulsive
eating, it only adds to the problem, as the excessive weight becomes another
factor to hide away from people.

Binge Eating Disorder

People suffering from binge eating go on phases of overeating in which they eat
large amounts of food in a short period of time (from 1-2 hours). The food intake
usually leads to a feeling of discomfort. The reasons that lead a person to binge
eating are similar to bulimia ie. Hiding from their emotions and a reaction to
stress. Sufferers can also resort to binge eating as a means of self-pity.
Some medicines used by people with eating disorders:

Ipecac Syrup

A syrup called Ipecac is used by people with eating disorders to vomit out eaten
food. This syrup is only meant for emergency use and should never be used
ordinarily as it could effect the heart and even lead to death.

Laxatives

Laxatives are commonly used by people with eating disorders to expel digested
food from the body. Sufferers often use laxatives thinking that they are reducing
their body weight by expelling the waste from the body. However this is simply an
illusion as any weight loss is only due to the fluids that are lost using the laxative.
The fluids begin to build up again very quickly after the use of the laxative
creating a vicious circle of laxative use. Overuse of laxatives such as Ex-Lax is
detrimental to the digestive system and can permanently damage the working of
the bowels.

Diuretics (water pills)

Diuretics are used to expel fluids from the body through urination. Some people
with eating disorders use diuretics thinking that the loss of fluid from the body
could result in a loss of weight. This again is a totally wrong notion, as the body
will begin to retain water after the use of the diuretic to make up for the lost fluid.
The use of diuretics leads to the loss of essential electrolytes in the body. This
could cause heart failure and even death.

Diet Pills

Diet pills are a dangerous way of loosing weight, but they are still freely available
in the US today. Common pills such as Fen-Phen, Acutrim and Ephedrine based
pills should only be used under medical supervision for people with extreme
obesity that is a danger to their lives. Diet pills have been linked to an artificially
heightened metabolism which puts an increased load on the heart and could
even lead to death. Fat burners (sometimes known as thermogenics) are a
recent addition to the sports supplement market. Fat burners are often made with
a herb called ephedra, also known as ephedrine or ma huang, which speeds up
the nervous system and increases metabolism. people use fat burners to lose
weight or to increase energy - but using products containing ephedrine is a bad
idea for anyone. Ephedra based products can be one of the most dangerous
supplements. In December 2003, the U.S. Food and Drug Administration banned
ephedra from sale in the United States based on evidence that it can cause heart
problems, stroke, and occasionally even death.
 Managing Your Personal Sports Nutrition
Business

Professional Liability insurance and lawyers: It is always a good idea to get

your self insured against professional liabilities. You can search for a good
insurer near your area and make sure that the insured amount will be enough to
cover any sort of financial liabilities and legal expenses that may crop up. Even
though it is very unlikely that you will ever come across a legal problem during
the course of work, it is always better to be safe than sorry. You must also consult
a business lawyer before setting up your company, this will help you avoid any
legal pitfalls with respect to company formation, payment of taxes and other
mandatory business obligations. Two important documents that you must get
signed from every client are the Dietary Guidance Agreement and the Nutritional
Program Readiness Questionnaire. These two documents will help you stay
away from legal problems and must always be filled up by the client. Below is the
format of both these documents. (you can add more clauses to each document
which you think are relevant to your business).

Dietary Guidance Agreement

This agreement is made on this 1st day of April 2003 between XYZ Dietary
guidance company, located at ___________ (hereafter referred to as the
company) and John Watson resident of _________(herein referred to as the
client).

WHEREAS THE COMPANY and THE CLIENT wish to enter into this
agreement in order to define their respective rights, duties and obligations.

NOW THEREFORE in consideration of the terms and conditions contained

herein, it is hereby stipulated and agreed between the two parties as
follows:

THE COMPANY will provide an individualized dietary program to THE

CLIENT.

The dietary program will commence on (enter date) and end on (enter
date).
THE CLIENT will pay THE COMPANY $500 during the complete program
period for 10 monitoring sessions at the rate of $50 per session for
services rendered.

THE CLIENT will show the diet to his/her doctor if necessary and will not
start the diet until the doctor has approved it.

THE CLIENT will follow the diet as instructed by the COMPANY and must
not skip any meals and must weigh and record all food intake in the food
diary.

THE CLIENT must communicate to the COMPANY regarding any

cancellation of session at least 48 hours prior to the session, or will pay the
session fee.

THE CLIENT must communicate to the COMPANY regarding any

rescheduling of session at least 24 hours prior to the session, or will pay
the session fee.

THE CLIENT is not eligible for a refund under any circumstances which are
directly caused by the client. THE CLIENT cannot claim a refund for any
sessions which have already been conducted.

THE CLIENT has fully understood and filled up the Nutritional Program
Readiness Questionnaire and cannot hold the COMPANY responsible for
any injury or sickness caused during the course of the program.

Dietary recommendations (assumption of risk) : The CLIENT understands

that the dietary guidance is not intended to diagnose, treat, cure or prevent
any disease.

By signing below, the signatories verify that they have voluntarily accepted
the terms and conditions which they fully understand.

Payment received by THE COMPANY from THE CLIENT - $500

(Please tick Complete/ Partial payment)

Incase payment is partial, the future payment schedule is :

date _____ Payment ________

date _____ Payment ________

By signing below, the parties hereto have executed this agreement as of

the day and year mentioned above.
_________________________________________

CLIENTS full name and CLIENTS signature

_________________________________________

XYZ Dietary Guidance Company Director's signature

Determining the clients health profile

Another important feedback document is the Nutritional Program Readiness

Questionnaire which should be filled up by the client. This questionnaire gathers
information about the clients health and is signed by the client as an approval to
undergo the nutrition program and to absolve the sports nutritionist of any liability
due to injury or sickness. When you meet the client keep in mind the following
warning signs that are major reasons for high blood pressure. You can ask a few
questions to get to know the clients health condition. (Remember to get the
Nutritional Program Activity Readiness Questionnaire signed).

1. A family history of high blood pressure

2. Aging people

3. Over weight people

4. People with high levels of stress in their lives

Nutritional Program Readiness Questionnaire

---------------------------------------------------------------------
Date:
Name :
Address:
City:
State:
Telephone:
Email:

Gender :
Date of Birth:
Emergency contact: (name, relationship, telephone)

A nutrition program is beneficial to the health in general, however one must be

careful about any associated injury risk. Please fill up the below form carefully so
that your nutrition program can be properly planned in accordance with your risk
profile. Please answer Yes or No to the following questions:

1. Do you have a heart condition or have you ever been diagnosed with a heart
condition in the past?

2. When you do physical activity do you feel pain in your chest, or do you
frequently have pains in your heart or chest?

3. When you are not doing physical activity, have you had chest pain in the past
month

4. Do you ever loose consciousness or loose your balance due to dizziness.

5. Is a doctor currently prescribing medication for your blood pressure or heart

condition or has a doctor ever told you that your blood pressure is too high or too
low in the past?

7. Are your pregnant or post-partum

8. Do you have any chronic illness such as heart, kidney, liver related problems.
List all the past and present illnesses below.

a)Illness 1
b)Illness 2
c)Illness 3

8. Do you have insulin dependent diabetes

9. Are you allergic to any food/medicine or supplement. If yes please list them
below:

a)Allery 1
b)Allery 2
c)Allery 3

9. Do you know of any other reason you should not proceed with a weight gain,
weight loss or altered dietary program?

10.Are you a man over the age of 65 or a woman over the age of 55, if yes, have
your ever dieted in the past?
If you answer Yes to any one question, please get a medical authorization to
undertake a guided nutrition program which could result in an increase or
decrease in calorie, carbohydrate or fat intake apart from other nutrients,
minerals and vitamins. Please ask your doctor to give you a signed letter writing
down why it is safe to proceed with the program in respect of the questions you
have marked 'yes'.

If you answered No honestly to all questions, you can be reasonably sure that
you are fit to undertake the program.

Note: if you have changes so that you then answer yes to any of the above
questions, please intimate your sports nutritionist immediately and ask him/her if
any change in your diet are required.

I have read, understood and completed this questionnaire. Any questions I had
were answered to my full satisfaction.

I understand that I will be going through a program that will alter my diet during
which I could become sick or get injured. I am also aware that the nutrition
program I will follow could have an adverse effect on my health. I am voluntarily
participating in this program and take full responsibility of any risks due to the
dietary program or other activities associated with the program that might result. I
agree to waive any claim or right to sue XYZ Company, or any agent, employees,
instructors, nutritionists or anybody else associated with the nutrition program for
sickness/injury to myself as result of the nutritional guidance and administration
of diet. I understand that I should get approval from a physician before
undertaking any diet program.

Participant's signature & Date Signature of

parent/Guardian Witness

Understanding the athlete

A sports nutritionist must treat each client independently and consider important
questions that are specific to the client needs. Each client’s nutritional
requirements will vary due to factors such as eating preferences, cooking
preferences, type of sport he/she is engaged in etc. The following nutritional
questionnaire should be filled up by the client and will help you to assess and
know about the present dietary habits of the client. The information from the
questionnaire will give you an insight into the sports persons eating habits and
current nutritional pattern. This information is a raw material for the nutritionist
who must take measures to correct imbalances in nutrition and advise a diet that
will boost performance and recovery. The following nutrition questionnaire must
be filled up by all clients. The information from the questionnaire will form the
building blocks of the nutritional advise that your will pass on to the client.

Nutrition Questionnaire

1. How would you describe your health?

a) Excellent

b) Very good

c) Good

d) Fair

e) Poor

2. What is the activity level of your profession (How active is your working
routine)?

b) Very active

c) Fairly active

d) Slightly active

e) Almost no activity

3. How often do you exercise in a week?

a) Daily

b) 1-2 times

c) 3-4 times

d) 5 or more times
4. How easy it it for you to gain or loose weight by altering your diet?

a) Very easy

b) It is possible with a lot of effort

c) Very tough

d) Not possible

5. At what time do you wake up and go to sleep?

(questions 1 to 5 will help to give you an idea about the client's lifestyle.
This basic information helps you to measure the clients readiness to
change and the amount of change in diet and routine that will be required.)

6. Do you smoke? If yes, how many cigarettes a day?

a) 1-2

b) 3-4

c) 5-9

d) 10-15

e) more than 15

7. If you drink alcoholic beverages, how often is it per week?

a) Very rarely every month

b) 1 to 2 times a week

c) 3-4 times a week

d) 5-6 times a week

e) 7 or more times a week

8. Are you currently taking any drugs or supplements? If yes, which ones ?
 (questions 6,7 and 8 will supply your with information about the clients
habits that are detrimental to health. The nutritionist has a duty to inform
clients about the ill effects of artificial stimulants and intoxicants on the
body.)

9. How often do you eat a full proper breakfast?

a) Every morning

b) 4-5 times a week

c) 2-3 times a week

d) Rarely eat a full breakfast

10. If you do not have breakfast, what is the reason?

a) You are not hungry in the morning

b) It is not a habit with you to have breakfast

c) You are in a hurry

11. How often do you eat snack foods between meals such as biscuits or
sweet drinks?

a) More than 4 times a day

b) 2-3 times per day

c) A few times per week

d) Hardly ever

12. How often do you eat fast food such as burgers, shakes or Pizzas?

a) More than 4 times a week

b) 2-3 times a week

c) About once a week

d) Hardly ever

13. How often do you eat highly saturated fatty foods such as burgers,
pizzas, shakes, ice cream, cheese, pastries etc. and how often do you eat
low fat foods such as fruits, vegetables, low fat milk and cheese and low fat
meat poultry products etc.

a) Almost always high saturated fat foods

b) Mostly high saturated fat foods, but sometimes with a little low saturated fat
foods

c) Both in equal proportion

d) Mostly low saturated fat foods, but sometimes with a little high saturated fat
foods

e) Almost always low saturated fat foods

14. How often do you eat whole grains such as brown bread and oat meal
and how often do you eat refined grains such as cakes, white bread and
pastries.

a) Always Whole grain foods

b) Mostly whole grain foods with a little refined grain foods now and then

c) Both types of grain in equal proportion

d) Mostly refined grain foods and sometimes whole grain foods now and then

e) Almost always eat refined grain foods

15. Where do you get most of your protein requirements from? Is it non-
veg. foods such as meats and eggs or veg. foods such as soya and nuts?

a) Only veg.

b) Mostly veg. and rarely non-veg.

c) Both veg. and non-veg. in equal proportion

d) Mostly non-veg. and sometimes veg.

e) Almost always non veg. .

(Questions 9 to 15 will supply the nutritionist with information about the

clients current eating habits. This information is essential while formulating
a good diet plan for the client since the clients eating preferences and
habits must be kept in mind.)
16. The following questions relate to the clients nutritional intake with
respect to the food guide pyramid.

16(a). How many servings do you eat from the breads and cereals group?

a) 1-2 servings

b) 3-4 servings

c) 5-6 servings

d) 7-8 servings

e) 9-10 servings

16(b). How many servings do you eat from the vegetables and fruits group?

a) 1-2 servings

b) 3-4 servings

c) 5-6 servings

d) 7-8 servings

e) 9-10 servings

16(c). How many servings do you eat from the meat, poultry and fish
group?

a) 1-2 servings

b) 3-4 servings

c) 5-6 servings

d) 7-8 servings

e) 9-10 servings

16(d). How many servings do you eat from the milk, yogurt and cheese
group?

a) 1-2 servings

b) 3-4 servings
c) 5-6 servings

d) 7-8 servings

e) 9-10 servings

16(e). How many servings do you eat from the fats, oils and sweets group?

a) 1-2 servings

b) 3-4 servings

c) 5-6 servings

d) 7-8 servings

e) 9-10 servings

(The responses from questions 16a,16b,16c,16d and 16e should be

compared with the food guide pyramid to understand the current
nutritional intake with respect to the correct nutritional intake).

Information about the sports activity

In addition to gathering information from the above questionnaire, the nutritionist

must ask the athlete the following questions related to the sports he/she in
involved with. The nutritionist can have an informal discussion about the sports
activity which should answer the following questions.

Q. Which sport are you currently undertaking. Does the sport require more
endurance or strength and in what proportion?

Q. How many times a week do you exercise/workout?

Q. What is the intensity and duration of physical exertion of an aerobic nature in

each exercise session? (such as jogging)

Q. What is the intensity and duration of physical exertion of an anaerobic nature

in each exercise session? (such as weight training)

The above questions will help the nutritionist gather important information about
the athletes sports activity and exertion levels. The information will help the
nutritionist answer the following important questions in boosting the athletes
performance: (note : you will understand how the nature of sports activity is
related to the nature of food intake later in the course).
a) The calories required by the athlete to keep energy levels up.

b) The Carbohydrates required for adequate energy and building enough

glycogen reserves.

c) The protein requirement for building body mass and strength.

d) The body's hydration requirement to keep the athlete away from the
effects of dehydration.

e) The amount of muscle and tissue recovery required after the exercise.

Understanding the current food intake of the athlete

To get an accurate picture of the current amount and nature of food intake of the
athlete, it is important to ask the athlete to maintain a food diary. The food diary
should mention the food intake for a typical Monday-Sunday routine of all meals,
snacks and drinks taken by the athlete. It can be a good idea to ask the athlete to
carry around the diary along with him so as not to miss out any detail during the
day. The diary should include every thing eaten from the teaspoon of honey on
the bread to the 3 biscuits eaten in the evening. The data from the diary is a
starting point for making an assessment of the current food and the changes in
the nutrition that may be required. Tabulate the data in the diary in the following
fashion:

Monday Time and Place Standing/Sitting Food Eaten Amount

Kelloggs corn
6.00 A.M. At home Sitting 1 bowl
flakes and milk
1 bar
standing. In the bus standing chocolate 100
grams

Improve your business skills : When you run your nutritionist business you not
only impart instruction but also must look after the commercial angle of the
enterprise. It is important to sharpen your managerial and marketing skills so that
you can grow faster as a business. There is a host of information about
management skills on the internet and in various books that you should go over.
You will learn something about building your marketing skills in this course. It is a
good idea to role play with a co-worker or friend to build your marketing skills.
You can ask the friend to play the role of a new client, unhappy customer,
telephonic inquiry and follow up inquiry.
Client feedback: Feedback from the client is very important for you to improve
your services. You must first get the following survey filled from a new client who
has come to you for consultation. The nutritionist assessment form is an
important tool in the hand of the nutritionist. From the clients feedback you can
understand what type of services the customer expects. You also get a broad
idea of where the client stands in terms of his/her nutritional requirements.

Nutritionist Assessment Form

-----------------------------------------------

Date: Gender:
Name : Date of Birth:
Address: Emergency contact :(name, relationship,
telephone)
City:
State:
Telephone:
Email:

How much time can you devote every day towards fitness training for body
toning and weight loss?

What time of day is it best for you to participate in the training program?

Body measurements (Height, chest, waist , hips ,arms, weight):

Please describe your goals expected from the nutrition program?

Are you confident of achieving your fitness goals though the nutrition
program, and in what time frame would you like to accomplish the goals?

How would you rate your motivation towards your goals (low, medium,
high, very high)?

What is the main motivating factor behind you joining the program?

Are you satisfied with your weight. If not, what body weight would you like?

Are you motivated enough to follow a guided nutrition program for up to 15

weeks?

Have you been training in the last year. If yes, please describe any
improvements in your fitness level?
What are the main things that you are looking forward to from the nutrition
program?

How many months are you ready to spend to achieve your objectives?

Another important feedback is the personal trainer review sheet which is filled up
periodically by your existing clients. This sheet helps you know whether your
nutrition program is going down well with the client and how you can improve it.
You must ask the client to be truthful about the feedback and you should take all
criticism with a positive approach.

Nutritionist review sheet

--------------------------------------

What part of your nutrition program do you like the most?

What part of your current nutrition program do you like the least?

As far as the achievement of your fitness/weight loss goals are concerned,

how satisfied are you with the nutrition program (on a scale of 1-4, where 1
is least satisfied)?

Which areas of your program do you think you need more emphasis?

Are you satisfied with the method of instruction and the knowledge of the
sports nutritionist?

What do you dislike most about the nutrition program or sports

nutritionist?

What would you like to suggest to improve the program?

4. Marketing your nutritionist business : When running your nutritionist

business, you must market it properly. Marketing can be a major expense and
you should make the most of every penny. Implement the following marketing
and sales promotion techniques:

1. Have a small brochure and visiting cards printed. Remember to always

highlight your certified logo on all printed material.

2. Mention your full address and telephone number on all printed material and
also leave it with all telephonic and personal inquiries.
3. Try to set up a website for yourself. You can start with a free server like
geocities.com if you do not want to invest in independent web space. Set up an
official email address for your business.

4. Visit local health clubs or nutritionists and see how they promote their
business. Try to spread the message about your business with people you know,
right down to the local hair dresser.

5. Promote your business in local newspapers and fitness magazines. You can
also run an advertising campaign for your website. Google now has a feature
where advertisers can place advertisements to attract customers within a mile or
so from their place of business.

6. Ask existing clients, friends and relatives for referrals.

7. While talking to prospective clients, try to put on a professional attitude and

dress presentably. Make sure that you have a proper pad and pen ready to
explain various features of your program. Keep all the marketing material handy
while talking to the client. Give a copy of your brochure to the client at the end of
the meeting.

8. If possible place a computer on your table and show the client a few slides
related to exercise techniques, references or a view of your training program. It
will also help to get an accounting software installed in the computer.

9. Keep branded supplements such as protein powders, creatine and vitamins in

your office for sale. Present your business as a one stop stop for nutrition
guidance and sale of nutrition supplements and aids.

The business of sports nutrition - Steps to a successful sale:

1. Warm up questions and the initial meeting

Ask questions and pay a lot of attention to what the client is saying. You must try
to judge what the client is looking for from the program. Try to be observant and
take notes. Some suggested questions are:

1. What are your fitness/ weight loss ambitions

2. How quickly would you like to accomplish your objectives
3. How committed are you to reaching your goals and how much effort are you
ready to put in
4. Please elaborate on point no. 3

2.Confirm that you have understood the clients needs

Repeat whatever the client has told you and also explain how the program will
work and how all the objectives will be fulfilled. Explain timeframes for achieving
the goals and also elaborate on the advantages of being trained by an expert.
Explain how you will move along the program and reach the desired milestones
along the way.

3.Explain your services and skills

You must now explain to the client why your services are the best. You must talk
about your procedure and fixed policies, your payment terms and cancellation
policies.

4.Give a sample of your services

If you can show your services in any way this can really help. You could also
introduce another client or show documentary evidence of how effective your
programs are.

5.Closing the sale

This is the time to ask for the business. You must state your charges and defend
the fee with valid points about your track records and certified status. You can
ask the client when you should get back to them, or when they will get back to
you. This part of the sales process may not be easy for some people, so you can
try to role play it with a friend.

6.Handling apprehensions
You must respond directly to the clients objections with strong and valid points
and let the person know that it is a common problem and you can handle the
situation. After you have satisfied the client, you must once again ask for
business.

Keep in mind the following guidelines while making a sale.

a)Identify what makes you better than others. It could be your experience,
certified status, supplements, price or equipment. Drive home your positive
points as much as possible.

b)Try not to go after the competition. Instead talk about your strengths

c)Testimonials are strong and should be used. Use real testimonials only.

d)Always use your name, logo and phone number.

e)Remember that you clearly state your services, and how you can help the
client reach his goals.

Defining a cancellation policy

You must stick to a policy regarding cancellation of appointments by the client. If

there is a cancellation within 48 hours of the schedule, you should charge a
partial or full value of the program fee. You should show consideration towards
illness or family emergencies. You must show that your policy cannot be changed
and explain the policy at the time of accepting the client so that there is no
ambiguity later on.

Billing and fixing rates

It is a better idea to get a prepayment for dietary guidance rather than individual
payments for each session. It may also be easier to enforce your cancellation
policy as well as for the client to pay in one go. If prepayment is not possible, get
the payment for each session. You can offer an invoice to the client, and make
sure that you keep a carbon copy of it. Before setting your rates, you must do
some research. You can start by charging a little over what other companies or
nutritionists charge. Be sure not to undersell yourself. You must also keep in
mind your expenses and expected incomes as per your qualification and
experience. Check the following factors related to competing sports nutritionists
in your area before fixing your rates:

**What do the other companies charge for individualized dietary guidance

**What do the independent sports nutritionists charge for guidance

**Do discounts prevail

**What do they include in their services

**What positive marketing factors do they have such as certified trainers or

availability of supplements etc.

**What is the spending capacity of the people living in the area

Your rates will send out an important signal to your clients about your level of
service. If you charge too less, it could look like a cheap low quality service,
charging too high will look as though it may not be worth it. Make sure that you
charge all clients consistently.

How to create long term clients that stay for up to a year : It is important that
your existing clients stay with you. This helps to build up a roll over income which
ensures you a steady income every month. Not only does it lower the pressure
for you to hunt for more clients every month, but also adds to your bottom line as
the existing clients pay you without any additional marketing effort or expense.
Some important factors that help keep your clients stay with you are:

1. Put in your best effort and survey the client to understand whether he trusts
you fully. Build trust with the client.
2. Always be on time every day. If you come late, it will be a huge de-motivating
factor for the client.

3. Understand the clients goals and keep reminding the client that you are on the
path to achieving the goals

4. Constantly ask the client to review the program and improve as soon as you
find a deviation from the clients expectations.

5. Work closely with the client to build motivation.

6. Talk to the client after every session and summarize the work done and the
work ahead. Try to get the client to think long term.

7. Try not to make the nutritional program boring. Add things in the diet that the
client will like eating.

Weight Loss

A. Principles of weight loss

During any weight loss program, the following important factors must be clearly
understood and made a part of the program.

1. Weight loss will take place when the calories expended by the body are more
than the calories consumed. Therefore reducing the calories through a well
balanced diet is important for most weight loss cases.

2. The RMR (resting metabolic rate), which is the amount of calories consumed
by the human body at rest while performing essential bodily functions such as
beating of the heart and keeping the body warm makes a huge difference to the
calories consumed by the athlete every day. The more the lean body mass
(muscle weight), the more is the RMR of the body. The athletes lean body
mass should be increased through weight training and aerobic exercise so as to
increase the RMR.

3. If the weight loss program leads to weight loss accompanied by a loss in lean
body mass (reduction of muscle weight), ir will also mean that the RMR will
reduce as well. The reduced RMR will mean the body will require less energy
while at rest and the chances of regaining the weight will be extremely high.
It is therefore essential that the muscular fitness is increased along with the
weight loss. Therefore a mix of aerobic exercise (to burn calories) and weight
training (to increase the lean body mass) is the best technique for weight losers.
To summarize, Any weight loss program is based upon the principle that when
the number of calories burned by a person in 24 hours is greater then the
number of calories consumed, weight loss takes place in the individual. The net
deficit in the calories burned and used is made up by the fat in the body which
results in a loss in weight. The smaller your muscles are, the fewer calories you'll
burn; the bigger your muscles are, the more calories you'll burn. But remember
that strenuous exercises with weights (including, but not limited to, dumbbells
and barbells, Nautilus-type machines, your own body weight, and other forms of
resistance exercises) is the best way to increase your muscle size, thereby
increasing your metabolic rate. This will result in far more calories being burned
all day long -- even at night while you're sleeping.

B. Weight loss through exercise and BMI

1 pound of body fat = 3500 calories

WEIGHT LOSS (IN LBS) = (CALORIES BURNED - CALORIES

CONSUMED)/3500

As a sports nutritionist, you must emphasize the importance of exercising for

weight loss, even though this may seem the hard way round the problem, it is
much healthier and more fun. The formula behind a successful weight loss
training program is simple - Burn more calories.

Here is a chart explaining the approximate number of calories burnt in 30

minutes by the body during various exercises:

The caloric expenditures listed in the table below are for people with about a 20
percent body fat level.

Aerobics (low impact) 185

Cycling (recreational, 5mph) 120
Cycling (moderate, 10mph) 300
Cycling (vigorous, 15mph) 480
Skipping 300
Step Aerobics (low impact) 225
Swimming 265
Walking (moderate) 145
Walking (vigorous) 195

1 pound of fat is burnt by 3500 calories of activity. So, to burn one pound of fat it
would take 11.5 half-hour sessions of moderate cycling per week. This may seem
difficult to most people, so it is best advised that a healthier food intake program
is combined along with the exercise routine. The emphasis should be on
healthier food intake rather than less food intake (dieting).
Proper food is essential for the maintenance or restoration of health. There are
six classes of food substances: carbohydrates, fats and oils, proteins, minerals,
vitamins, and water.
A calorie is a unit of heat used to measure body metabolism and "how fat"
individual foods will make you. Technically, a calorie is the amount of heat
necessary to raise the temperature of one kilogram (2.2 pounds) of water one
degree Centigrade. Carbohydrates and fats are the chief sources of calories;
proteins may also furnish calories. One gram of these nutrients, when burned in
the body, supplies the following number of calories:

Carbohydrate 4 calories
Fat 9 calories
Protein 4 calories
Alcohol 7 calories

From the above figures, you can see that fat is is a concentrated source of
calories. This is the reason why overweight people are asked to reduce their
intake of fatty foods. Alcohol is also a concentrated source of calories, supplying
7 calories/gram. This is one of the reasons that beer drinkers end up gaining a
beer belly. The amount of calories needed for body functions varies with age,
sex, activity, and climate. Boys are usually move active than girls and require
more calories. If you eat more calories per day than you use in your body, the
excess is changed to fat and stored in the body.

Body Mass Index (BMI) is a measure of the amount of fat on the body. BMI
is defined as the individuals body mass (in kgs) divided by the square of
the individuals height

BMI=Body mass / (Height of individual)^2

The critical values for BMI for male and female are 27.8 and 27.3 respectively.
One variable BMI fails to consider is lean body mass. It is possible for a healthy,
muscular individual with very low body fat to be classified obese using the BMI
formula. If you are a trained athlete, your weight based on your measured
percent body fat would be a better indicator of what you should weigh.

If your BMI is below 20:

This indicates a lean BMI, which means you have a low amount of body fat. If
you are an athlete, this can be desirable. If you are not an athlete, a lean BMI
can indicate that your weight may be too low which may lower your immunity. If
your BMI and body weight are low, you should consider gaining weight through a
good diet and exercise habits, to increase your muscle mass.

If your BMI is between 20 and 22:

This indicates the ideal, healthy amount of body fat which is associated with
living longest, and the lowest incidence of serious illness. Coincidentally, it seems
this ratio is what many individuals perceive to be the most aesthetically attractive.

If your BMI is between 22 and 25:

This is still considered an acceptable range, and is associated with good health.

If your BMI is between 25 and 30:

You are considered Hefty and should finds ways to lower your weight through
diet and exercise. You are at increased risk for a variety of illnesses at your
present weight. You should lose weight by changing your diet and exercising
more.

If your BMI is over 30:

This indicates an unhealthy condition, your excess Prosperity is putting you at
risk of heart disease, diabetes, high blood pressure, gall bladder disease and
some cancers. You should lose weight by changing your diet and exercising
more.

Weight loss requires a change of eating habits, life style change as well as a
regular dose of exercise to burn fat. People who are grossly overweight have a
great problem on their hands, and you must ask them to stop worrying and attack
the problem with a positive mind and motivation. Willpower is an important factor
in weight loss, and you must help the trainee believe in him/her self that weight
loss is possible. While mentioning this, you must also drive home the point that
weight loss cannot take place in the matter of a few days. It is a hard road that
will require the person to abstain from unhealthy foods, and also exercise.
(something that the overweight trainee will not be used to). Weight loss trainees
are not only required to be administered fitness counseling but also mental
counseling to keep them motivated.

C. The ZigZag method of weight loss

The zigzag approach to weight loss is considered the most scientific approach as
well as a technique that leads to a long term reduction of fat. The following issues
must be kept in mind while understanding the zigzag method of weight loss.

1. The more the lean body mass, the more is the RMR (resting metabolic rate or
the rate at which the body consumes calories at rest) and the better the capability
of the body to burn fat at rest.

2. The key to weight loss is to reduce the fat and keep the lean body mass and
RMR high. By doing this, the weight loss will be permanent.

3. A calorie deficit diet leads to a reduction in fat, but also a reduction in the RMR
because the lean body mass is also reduced in the calorie deficit diet.
4. The problem confronting the weight loser now is how to increase the lean body
mass, which requires a positive calorie balance diet.

5. The zigzag approach is a solution to reducing fat for longer periods, increasing
lean body mass and the body's RMR.

Rules to be followed to make the zigzag weight loss successful:

1. Eat more times a day : Always eat at least 5 meals a day. This will ensure
that your blood sugar level is controlled. The fat will be produced in smaller
amounts, cravings for food will be lesser and the body will get a regular dose of
proteins throughout the day.

2. See where the calories are coming from : In each of the 5 meals, your
calorie intake should come from fats, proteins and carbohydrates in the following
proportion of 1:2:3. This will mean that you are getting fewer calories from fats
and the carbohydrates are the body's preferred fuel source.

fat - 1 part

protein - 2 parts

Carbohydrates - 3

3. Plan the meals : Plan your meals by eating in anticipation of the calories you
about to consume in the next 2-3 hours. Eat more if you are planning to exert in
the coming 2-3 hours and eat less if you are about to take a nap or simply sit and
read.

5. Zigzag your calorie intake : The zigzag method of weight loss involves zig
zagging your calories downward for weight loss and upwards for weight gain.
The zigzagging of calories upward or downward is done to readjust the RMR at a
desired level. In the case of weight loss, this can be done by reducing the
calories throughout the week ie. for 5 days of the week (say from Monday to
Friday) reduce the calorie intake by 2 calories per pound of lean body weight
from the regular daily diet. For the remaining 2 days (say on Saturday and
Sunday) you can add 2 calories per pound of lean body weight into the diet.
Meaning that you will actually eat more calories than your regular diet for two
days during a weight loss program.

Alternatively to increase weight, you can increase calorie intake by 2 calories

per pound of lean body weight for 5 days a week, and reduce 2 calories per
pound of lean body mass for 2 days a week from the regular diet. As your muscle
mass goes up, you should keep upwardly revising the calorie intake. Remember
to work out hardest on the days that you eat more.
Effects of Zigzagging your calories downwards for weight loss

- The RMR of the body will be readjusted at a higher level. This means that the
body will naturally burn more calories at rest. For the weight loser this means
long term shedding of fat from the body.

- The Body will be able to add more lean weight (since you should be exercising
along with the controlled diet).

- The body will be able to recover from exercise and repair tissues and muscles.

- The weight loser will get a boost from knowing that he/she can gorge on food
while still loosing weight.

5. Supplement you diet : since you will be on a controlled calorie diet for most
of the week, you may not be getting all the essential nutrients. Supplementing
with multi vitamins can be a good idea.

6. Eat more protein : Add proteins to your food which will help you to increase
muscle mass.

D. Keep in mind the following points when you take up weight loss
clients:

1. Ask the client not to worry about the weight problem, as you have an answer to
it. Moreover worrying is not going to solve the problem.

2. Instill patience in the client. More than often weight loss programs do not work
because of a lack of patience or an anticipation of early results.

3. Do not lay over emphasis on dieting. Even though a controlled diet is an

important part of weight loss, it is better to simply mention that a healthy diet with
exercise is your technique. Simply leaving food is not the key - the way to
proceed is to towards healthier food. Regarding information on a healthy diet,
refer to the food guide pyramid in the chapter on nutrition.

4. Motivate the client daily by talking about the benefits of lower weight and
healthy living.

5. Do not try to prescribe any wonder drug or wonder exercise routines that will
reduce fat in 10 days flat. Instead try to build up a habit of healthy eating and
regular exercise.
E. The following are the benefits of exercise in a weight loss
program:

1. Exercise burns calories

Physical activity uses up excess calories that otherwise would be stored as fat.

2. It leads to an increase in metabolic activity

The higher our metabolic rate, the easier is it to lose weight. In this way, exercise
helps to overcome the 'plateau' effect. The BMR or basal metabolic rate refers to
the rate at which you burn calories at rest.

3. It gradually reduces your fat ratio and increases your muscle ratio
Muscle cells are 8 times more metabolically active than fat cells. So the more
muscle you have, the less fat you have and the easier it is to lose weight.

4. It helps build self confidence

Weight loss helps to improve self image and confidence.

5. Develops will power

Overwhelming evidence suggests that the best diet is a balanced low fat diet.

A balanced low fat diet is high in healthy carbohydrates, low in fat and moderate
in protein.
It should be rich in whole grains, fruits, and vegetables, which are specially
recommended for weight control and preventing diseases such as cancer and
heart disease. High-carbohydrate, low-fat, moderate-protein diets are also
recommended for optimal athletic performance. The CARMEN study, published
in the International Journal of Obesity, reveals how increasing carbohydrate
intake can help weight control. The study demonstrated that when volunteers
increased their consumption of carbohydrates and reduced their consumption of
fat, they were able to lose body fat and maintain this weight loss without counting
calories or embarking on awkward or life-changing slimming regimes.

F. Diet guidelines and tips for weight losers

Eating food which is Low in fat and high in Carbohydrates (low-fat hi-carb
diet): This diet is low in fat and high in complex carbohydrates. Lower amounts
of fat in the food keep you away from heart disease and you avoid taking
excessive amounts of calories that the body does not require. Complex
Carbohydrates are not easily converted into body fat, and are part of a healthy
diet apart from being good energy generators for the body.

There are 3 basic types of carbohydrates, Simple, Complex and very complex
carbohydrates. Out of these the last two types are essential for a healthy diet and
should be part of any weight loss program.

1. Simple Carbohydrates - (also called 'sugars) : Simple carbohydrates can

be found in white table sugar, preservatives, candies, coke, cake, juice
concentrates, honey and glucose syrup. Simple carbohydrates are made up of
single or double molecules and are quickly absorbed into the blood stream.

2. Complex carbohydrates : Foods that are high in complex carbohydrates

include bread, pasta, rice, beans, vegetables and potatoes. This type of
carbohydrate is made up of complex molecules and the body requires time to
digest them, which means that we fell full for a longer time period after eating
them.

3. Very complex carbohydrates - also known as Fiber

This type of carbohydrate adds the bulk to our food that helps in digestion, such
as found in whole meal bread and phsylum husk. Fibers help to ease the flow of
food through the intestines and reduce the risk of diabetes and lowers
cholesterol. 30-35 grams of fiber a day is beneficial for the body. very complex
carbohydrates have an extremely complex molecular structure.

Tips for weight losers

Weight can be lost through a diet that delivers less calorie intake. This is best
achieved by eating less fat or low fat foods. Weight watchers should choose low
fat categories of foods such as fat free diary products, fish, turkey and chicken.
They should stay away from red meats and eat more complex carbohydrates in
the form of whole wheat bread, pasta, rice, beans, vegetables and potatoes. Fat
should be avoided in the form of fizzy drinks, cakes and excessive cooking oil.

Some substitution that are essential in the diet are:

If you are eating Switch to

Diary products Fat free diary products
Egg with yellow Only egg white
Salad dressing Fat free salad dressing
Cheese Low fat cheese
Fizzy drinks Water or fresh juice
cakes Low sugar or sugar free cakes
Beef and Lamb Turkey, chicken and fish

Healthy Eating (Food guide Pyramid) : Regarding the quantity and type of food
that one should eat to get the required number of vitamins, minerals and
proteins, please refer to the food guide pyramid in the chapter on Nutrition. The
food guide pyramid shown below gives you an idea of the quantity of servings of
particular types of food you should eat daily.

Some more helpful tips to cut down weight

1. Build muscle to cut the waist : Protein rich foods help put more distance
between hunger pangs. The fuller you feel before meals, the easier it is to avoid
eating. This is also applicable for women. Proteins are also made up of amino
acids which help you recover from hard workouts by reducing the protein
breakdown within your muscles. They also increase the testosterone and growth
hormones which help you lose weight by boosting muscle growth.

2. Do not eat refined carbohydrates : Highly refined carbohydrates such as

squashes and colas and peeled potatoes are a bad idea. One reason is that they
shoot up the blood sugar levels, and you feel tired and hungry when the blood
sugar levels come shooting down afterwards. Frying these carbohydrates is an
even worse idea.

3. Eat more fiber : Fiber helps to keep food from getting absorbed into the blood
stream faster giving you a consistent energy supply for longer.

4. Have more calcium : Calcium rich foods have fat fighting properties and
adequate calcium should be consumed from food sources every day.

5. Eat more fish : Fish contains omega-3 polyunsaturated fats which help reduce
inflammation throughout the body. This helps muscles recover faster from
workouts. Less inflamed muscles mean a faster metabolism which helps to cut
fat. You can try cod liver oil capsules if you do not like eating fish.

Weight loss requires a lot of physical activity to burn fat. This means that the
exercises should be repeated and the heart rate should be allowed to go up. New
trainees must start with easy exercises while you measure their level of fitness
before moving on to more repetitions or increased resistance. The following
exercises can be prescribed to weight loss clients, and the repetitions per
exercise can start from 10 and go beyond 50 per exercise depending upon the
comfort level of the individual.

G. Weight Loss exercise program

1. Cardio warm-up : Jump rope, Treadmill or standing cycle, Up and down

stairs : 10-15 minutes. Optionally, you can increase the amount of cardio warm-
up from 15 minutes to 30 minutes so make the trainee sweat hard and burn fat. If
you increase the cardio warm-up, you should reduce the weight loss training
exercises (mentioned below ) proportionately to avoid fatigue.

2. Weight loss training : 20 minutes -1 hour. Include the following exercises

for weight loss clients. Start with one set of each for beginners and then move up
to 2, 3 and then 4 sets when the trainee can handle the additional load. Lay
emphasis on quickly moving through the exercises without too much emphasis
on heavier loads. You can see how each of the below exercises is done properly
by visiting the page on weight loss exercises.

Weight Loss Exercises

Ab contraption (10-12 reps)
Feet apart seated forward bends (15-20 reps)
Sit-ups (15-20 reps)
Side bend with dumbbell (10-12 reps)
Crunches (Hands behind head) (10-12 reps)
Reverse crunches (10-12 reps)
Feet apart seated forward bends (10-12 reps)
Hurdler's stretches (10-12 reps)
Inner thigh stretches (10-12 reps)
Low back roll (10-12 reps)
Side bends (10-12 reps)
Dumbbell curls using light weights (10-12 reps)
Side leg raise (10-12 reps)
Lunges with dumbbells (10-12 reps)
Hyperextensions (10-12 reps)
Lat machine pull down (10-12 reps)

If the trainee can easily handle the exercises mentioned above, you can
include the following additional exercises to boost the weight loss
program:
Additional exercises for experienced trainees
Leg extensions (10-12 reps)
Leg curls (10-12 reps)
Military press (10-12 reps)
Bench press (10-12 reps)
One arm from cable raises (10-12 reps)
Bicep curls (10-12 reps)

Protein helps cut fat

Protein content in foods : Proteins help to give the body energy to exercise and
burn additional body fat. The following chart shows the percentage of protein by
weight for some important foods:

Soya flour 42%

Cheese 22-20%
meat and fowl 20-30%
Fish - 18-25%
Egg - 12%
Milk - 4%

The recommended amount of protein in the average diet is 0.8 gram per kilo (2.2
pounds) of body weight. Apart from protein, the body requires about 60 grams of
carbohydrates to simply carry on the normal body functions.

H. Special Weight loss planning for athletes

When you reduce calorie intake, the body uses excess fat reserves as fuel for
energy. However the important thing to note is that the body also uses up
essential muscle as an energy source as well before sourcing the fat reserves. If
you reduce your food intake by 500 calories a day, you should lose 1 pound of fat
a week (since there are 3500 calories in a pound of fat). However the fact is that
the total weight you will lose will be comprised of a large amount of muscle
weight as well. The solution to the problem is to combine a weight loss and
weight training program cum aerobics program. You should always try to gain
muscle and lose fat. Never try to lose more than 1-2 pounds per week or
you will be eating into muscle reserves. Reducing the fat intake should be
done slowly by 1-2 calories per pound of lean body mass. This will not effect
the performance of the athlete. While reducing calorie intake, foods that contain
fat and simple carbohydrates (such as sugar and sweet drinks) should be cut
down rather than foods that contain complex carbohydrates and proteins.

Athletes should understand that there is no miracle potion or drug that can assist
long term healthy weight loss. Athletes should know that weight loss is based
upon scientific reasoning. The basic principle behind weight loss programs is that
the body should consume more calories than are being consumed (for exercise,
maintaining the body and growing). The first step is assessing the calories
consumed by the individual.

The number of calories consumed can only be properly calculated by keeping a

3-4 day record of the type of food eaten and the calories consumed. The calorie
content of most foods can be found at www.thecaloriecounter.com. The following
points should be kept in mind while assessing the calorie intake of the athlete.

1. The calculations should be for ordinary days, not for low intake or party days.

2. Keep an instant record of the food intake by asking the athlete to keep a small
diary in his/her pocket with the following chart.

Time Location Food eaten Amount

10.00 Home Breakfast cereal 1 bowl

3. The athlete should note down all the food intake down to the extra spoon of
sugar in the tea.

4. Keep a record for 3-4 days, then calculate the average daily intake of calories
for the days.

Weight loss will take place when the athlete can burn more calories than he/she
consumes throughout the day. The way to cut down on the calories should not be
a sudden cutback on calories as this can result in a loss in performance and
strength. The correct way is to replace the existing diet with a healthier diet which
follows the food guide pyramid and recommendations mentioned above. The
following important points can be passed on to the athlete as important ways to
cut calories.

1. Avoided sweetened drinks : Sweet drinks like Coke or fruit juices can contain
as much as 300 calories. Sweet drinks only satisfy the taste buds and have little
effect on curbing hunger. These drinks should be avoided as far as possible as
they are a major culprit in the fight against weight gain. Sports drinks can be
taken during training to replenish the body salts. Apart from sports drinks, plain
water should be the drink of choice.

2. Avoid sauces and toppings : Foods such as burgers and pizzas already have
a lot of calories in them and the extras can make them worse.

3. Avoid deep fried foods : Foods like French fries contain a large amount of
calories and should be avoided.
4. Give a gap of 10 minutes before taking a second serving : Many a times you
are about to eat a second serving that is not actually required. If you wait for
about 10 minutes, the brain will actually register any indications of hunger and
many a times the feeling goes away.

5. Avoid eating between meals: Food eaten between meals often leads to a large
calorie intake. Snacks should be planned before hand, and should be properly
controlled. Hunger between meals should be satisfied through low fat snacks
rather than most off the shelf calorie rich snacks.

6. Schedule your food : Always try to eat meals on time. By doing this, the body
will demand food at meal times, hence avoiding unplanned eating of snacks in
between.

7. Eat slowly : The faster you eat, the more is the tendency of eating too much
since the body cannot register the feeling of fullness fast enough.

8. Include as much fruit and vegetable in the diet : Fruits and vegetables are
relatively fat free and should form a healthy part of every meal and can also act
as a great snack.

9. Fat intake for athletes should not be restricted as it has been scientifically
proven that there are no performance benefits in eating a diet with less than 15%
of the energy from fat compared with 20 to 25% of energy from fat. Therefore fat
is an important part of the energy source for athletes.

10. In continuation to point no. 9, it has also been scientifically proven that a high
fat diet is of no additional benefit to athletes. in fact it runs the risk of making the
athlete over weight.

Do muscles turn to fat when the weight training is discontinued?

Muscle and fat are two different types of tissues that cannot be converted from
one into the other. However muscles have the characteristic of getting wasted
away if not used. This does not mean that they are converted to fat, but they just
wither away when not used.

The following is a list of exercises that are suitable for weight loss.

Weight Loss Exercises

Sit Ups

Crunch ( hands behind head)

Reverse Crunch

Twist

Ab Contraption

Side Bend With Dumbbell

Hyperextensions

Lat Machine Pulldowns

Standing Barbell Curls

Dumbbell Lunges

Feet Apart Seated Forward Bends

Forward Bends

Hurdler's Stretches

Inner Thigh Stretches

Low Back Roll

Side Bends

Weight Loss Exercises : Look at the following weight loss exercises and
watch how they should be executed properly. Keep in mind the specialist
comments for each exercise. These comments give you expert advise on
each exercise so that you get the maximum benefit at the targeted body
area while avoiding injury.
Exercise Name: Sit Ups

Exercise Category: Weight Loss Exercises

Body Part Affected: To exercise the abdominal muscles

Specialist Comments/Proper Exercise Technique: Bring your head as close to your knees as possible. Keep
your chin pressed to your chest during the exercise and perform each repetition slowly.

Exercise Name: Crunch ( hands behind head)

Exercise Category: Weight Loss Exercises

Body Part Affected: To exercise the abdominal muscles

Specialist Comments/Proper Exercise Technique: Curl up as high as possible.

Exercise Name: Reverse Crunch

Exercise Category: Weight Loss Exercises

Body Part Affected: To exercise the abdominal muscles

Specialist Comments/Proper Exercise Technique: Keep feet together during the exercise.

Exercise Name: Twist

Exercise Category: Weight Loss Exercises

Body Part Affected: To exercise the abdominal muscles

Specialist Comments/Proper Exercise Technique: Do the exercise slowly. Twist at the waist and keep the
hips and legs steady.
Exercise Name: Ab Contraption

Exercise Category: Weight Loss Exercises

Body Part Affected: To exercise the abdominal muscles

Specialist Comments/Proper Exercise Technique: Keep the neck and head aligned during the exercise.

Exercise Name: Side Bend With Dumbbell

Exercise Category: Weight Loss Exercises

Body Part Affected: To exercise the abdominal muscles

Specialist Comments/Proper Exercise Technique: Bend to the side to strain the sides of the abdomen.
Exercise Name: Hyperextensions

Exercise Category: Weight Loss Exercises

Body Part Affected: To exercise the lower back

Specialist Comments/Proper Exercise Technique: Bend forward and downward as far as possible and come
up till your torso is parallel to the floor.

Exercise Name: Lat Machine Pulldowns

Exercise Category: Weight Loss Exercises

Body Part Affected: To exercise the lats

Specialist Comments/Proper Exercise Technique: Grasp the bar with a wide grip. Make sure your knees are
supported so they do not lift in the air. Pull the bar smoothly till the back of your neck. Do not sway during
the exercise.
Exercise Name: Standing Barbell Curls

Exercise Category: Weight Loss Exercises

Body Part Affected: To exercise the biceps

Specialist Comments/Proper Exercise Technique: Keep feet a few inches apart. Keep hands about shoulder
width apart. Curl the bar up in a wide arc while keeping the elbow stationary and close to the body. Lower
the weight while resisting all the way till the arm is fully extended.

Exercise Name: Dumbbell Lunges

Exercise Category: Weight Loss Exercises

Body Part Affected: To develop the thigh front

Specialist Comments/Proper Exercise Technique: Keep your head up and back straight during the exercise.
Bring the knee at the back almost to the floor. Push yourself back in the same way in one continous motion
and repeat the exercise with the other leg infront.

Exercise Name: Feet Apart Seated Forward Bends

Exercise Category: Weight Loss Exercises

Body Part Affected: To stretch the hamstrings and lower back

Specialist Comments/Proper Exercise Technique: Touch the floor as far infront as possible.

Exercise Name: Forward Bends

Exercise Category: Weight Loss Exercises

Body Part Affected: To stretch the hamstrings and lower back

Specialist Comments/Proper Exercise Technique: Go down with your hands as far as possible and hold the
position for upto a minute.

Exercise Name: Hurdler's Stretches

Exercise Category: Weight Loss Exercises

Body Part Affected: To stretch the Hamstrings and inner thighs

Specialist Comments/Proper Exercise Technique: Hold of the extended leg as far as possible. Hold for 30
seconds before repeating with the other leg.

Exercise Name: Inner Thigh Stretches

Exercise Category: Weight Loss Exercises

Body Part Affected: To stretch the inner thighs

Specialist Comments/Proper Exercise Technique: Pull your feet as close to your body as possible and hold
for 30 seconds before repeating.

Exercise Name: Low Back Roll

Exercise Category: Weight Loss Exercises

Body Part Affected: To stretch the hamstring

Specialist Comments/Proper Exercise Technique: Pull the leg back as far as it is comfortable.

Exercise Name: Side Bends

Exercise Category: Weight Loss Exercises

Body Part Affected: To stretch the obliques and muscles at the side of the torso

Specialist Comments/Proper Exercise Technique: No jerky movements. Hold the stretched position for 20
seconds before repeating on the other side with the other arm over the head.

Additional Weight Loss Exercises:

Weight Loss Exercises

Seated Cable Rows

Barbell Flat Bench Press

Machine Flys (Pec-Dec Flys)

Leg Extensions

Leg Curls

One Arm Front Cable Raises

Standing military Press

Exercise Name: Seated Cable Rows

Exercise Category: Weight Loss Exercises

Body Part Affected: To exercise the complete back

Specialist Comments/Proper Exercise Technique: Sit with the feet against a bar and keep the knees slight
bent. Pull the handles back till they they touch your stomach and push your chest outwards. Place yourself
away from the machine so that you are sitting upright when the handles reach your stomach. Do not sway
during the exercise.

Exercise Name: Barbell Flat Bench Press

Exercise Category: Weight Loss Exercises

Body Part Affected: To exercise the pectorals, front deltiods and triceps

Specialist Comments/Proper Exercise Technique: Keep feet on the floor. Your grip should be such that your
forearms are at 90 degrees to the floor. Keep the elbows pointed outwards during motion. Fully lock out your
arms on the upward motion and lower the bar until it touches your chest.
Exercise Name: Machine Flys (Pec-Dec Flys)

Exercise Category: Weight Loss Exercises

Body Part Affected: To exercise the pectorals

Specialist Comments/Proper Exercise Technique: Bring your arms as close as possible on the inward
motion.

Exercise Name: Leg Extensions

Exercise Category: Weight Loss Exercises

Body Part Affected: To give shape to the thigh

Specialist Comments/Proper Exercise Technique: Extend your legs to the maximum. Do not lift off from the
seat. Bring the weight down slowly.
Exercise Name: Leg Curls

Exercise Category: Weight Loss Exercises

Body Part Affected: To develop the rear thigh

Specialist Comments/Proper Exercise Technique: Curl legs up as far as possible . Lower the weight slowly.
Do not lift off the bench.

Exercise Name: One Arm Front Cable Raises

Exercise Category: Weight Loss Exercises

Body Part Affected: To exercise the front head of the deltoids

Specialist Comments/Proper Exercise Technique: Lift until the handle is higher than the top of your head.
Exercise Name: Standing military Press

Exercise Category: Weight Loss Exercises

Body Part Affected: To exercise the front and rear deltoids

Specialist Comments/Proper Exercise Technique: Press the weight straight up and then lower it again and
keep elbows as far back as possible during the movement.