Professional Diploma in
Sports Nutrition
Module 1
Lesson 1:
What Fuels Energy Systems
EQF Level 5
Professional Diploma
What is
Sports
Nutrition?
Sports Nutrition is the specialized
branch of nutrition that studies
food with relevance to athletic
performance
Difference between Nutrition and Sports Nutrition
Nutrition is the intake of food, considered in
relation to the body’s dietary needs (WHO)
Sports Nutrition is the specialized branch of
nutrition that studies food with relevance to
athletic performance
Be Aware of Over Confidence
Injury
Bad self- Illness
image
Areas of Sports Nutrition
➢Energy systems
➢Competition nutrition
➢Snacks
➢Preparation
➢Nutrients
➢Carb loading
➢Supplements
➢Fluids
➢Micronutrients
➢Timings
➢Recovery
➢Weight control
Spotting Poor Nutrition in an Athlete
Ill health Failure
Injury Poor mental health
Longer recovery
periods
You can’t out-
train a bad
diet
Benefits of Good Sports Nutrition
Refuels energy stores Helps you to reach your Boosts immune Improves performance
weight loss/gain targets system
Enhances Delays fatigue Protects against injury Fights and helps to
concentration levels prevent disease
Diet significantly influences athletic
performance.
A diet that provides adequate energy from
a wide range of commonly available foods
can meet the carbohydrate, fat, protein,
and, micronutrient requirements of training
and competition.
IOC Consensus Statement, 2010
Would you expect
a car to run
without fuel?
Essential nutrients for life
Nutrient summary chart
Macronutrients
Carbohydrates Protein Fats
Carbohydrates
Functions of Carbohydrates
➢ ENERGY
➢ Carbohydrates are the principal source of energy in
most human diets
➢ Most important fuel for exercise
➢ Stored as glycogen in liver and muscles
➢ Maintain blood glucose levels
➢ Dietary energy- 4 kcal/ g (17KJ)
Fat
Functions of Fat
➢ Supply fuel for cells- 9Kcals/ g (38 KJ)
➢ ENERGY DENSE
➢ Provide essential fatty acids
➢ Act as a carrier for fat soluble vitamins (A,D,E,K)
and antioxidants
➢ Insulate the body and provide a reserve of energy
➢ Protective layer for the organs
➢ Form brain tissues, nerves cell membrane
➢ Main intake from unsaturated
➢ Omega 3 fatty acids may be of particular benefit
Protein
Functions of Protein
➢ GROWTH & REPAIR of tissues and cells
➢ Enzymatic function- all enzymes are
proteins
➢ Transport function- Act as carriers for other
nutrients e.g. haemoglobin carries oxygen
➢ Hormonal function- e.g. insulin
➢ Immune function- antibodies fight illness
➢ Buffering function- maintain pH balance of
the blood
➢ Dietary energy- 4 kcal/ g (17KJ)
Protein is the most satisfying nutrient
Introduction to Energy Metabolism
3 main energy systems:
ATP-PC System Anaerobic System Aerobic System
ATP – Adenosine Tri-Phosphate
High Energy Bond
➢Body’s energy
source
➢Energy is
produced by
splitting of
phosphate group
ATP/ADP Cycle
➢Body only
contains small
amounts of ATP
➢Exercise = higher
energy demand
Body needs more
fuel
System 1: ATP-PC
➢ Provides energy for brief periods
✓ Short sprint
✓ Single jump
✓ Maximal weight lift
Creatine
Compound made naturally in
body. Combined with phosphate
to make phosphocreatine (PC).
Can be obtained from diet from
fish, pork and beef.
System 2: Anaerobic Glycolysis
➢ Activates in high
intensity activity
➢ Energy is produced
by breaking down
glucose
➢ Last approx. 90
seconds
System 3: Aerobic Metabolism
➢ Uses carbohydrates
& fats for fuel
➢ Carried out in
presence of oxygen
➢ Produces energy in
great amounts
Energy Systems Graph
ATP-PC
Anaerobic Glycolysis
Aerobic Glycolysis
Summary of Energy Systems
Type of Exercise Energy System Fuel Source
Short burst (brief periods) ATP-PC ATP & PC
High Intensity (up to 90 seconds) ATP-PC ATP & PC
Anaerobic Glycolysis Glycogen
High Intensity (up to 15 minutes) Anaerobic Glycolysis Glycogen
Aerobic
Moderate-high intensity (15-60 Aerobic Glycogen
minutes) Fat
Moderate-high intensity (60- Aerobic Glycogen
90minutes) Glucose
Fat
Moderate Intensity (>90 minutes) Aerobic Glycogen
Glucose
Fat
Professional Diploma in Sports Nutrition
Module 1
Q&A See You Back For Lesson 2
Module 1 Module 2 Module 4
1 2 3 4 5 6 7 8
EQF Level 5
Professional Diploma
Module 1 Module 3
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