Chapter 3

College of Education
PED 119
SPORTS AND EXERCISE PSYCHOLOGY
CHAPTER 3:
“FOOD ENERGY AND OPTIMUM NUTRITION FOR EXERCISE”
Members:
C GEO B. BAMBA
JEWIL KAYE F. LEONOR
MARK ANTHONY BAGUIO JR.
PROF. EDUARDO DIOSALAN

Course Facilitator PED119
PART 1: FOOD ENERGY
Heat of Combustion : Heat liberated by burning food in bomb calorimeter (total energy
value of the food)
 Gross energy value

 4.20 kcal per gram carbohydrate
 5.65 kcal per gram protein
Accredited: Accrediting Agency of Chartered Colleges and Universities of the Philippines (AACCUP)
Member: Philippine Association of State Universities and Colleges (PASUC)
Agricultural Colleges Association of the Philippines (ACAP)
 9.20 kcal per gram fat
 Net energy value: Atwater factors
 4.0 kcal per gram carbohydrate
 4.0 kcal per gram protein
 9.0 kcal per gram fat
Caloric value of food -Sums of heats of combustion of three macronutrients. Complete lipid
oxidation in the bomb liberates 65% more energy per gram than protein oxidation and 120%
more energy than carbohydrate.
Digestion Efficiency : completeness of digestion and absorption
• Nutrient availability for metabolism determines its caloric yield
- Average Digestive Efficiency:
• Carb: 97%
• Lipid: 95%
• Protein: 92%
 Variation in protein digestion efficiency varies from 97% for animal protein to 78%
for plant protein
The Atwater general factor system- was developed by Wilbur Olin Atwater (1844-
1907)- The system is based on the heats of combustion of protein, fat and carbohydrate,
which are corrected for losses in digestion, absorption and urinary excretion of urea. It uses a
single factor for each of the energy-yielding substrates (protein, fat, carbohydrate), regardless
of the food in which it is found. The energy values are 17 kJ/g (4.0 kcal/g) for protein, 37
kJ/g (9.0 kcal/g) for fat and 17 kJ/g (4.0 kcal/g) for carbohydrates. The Atwater general
system also includes alcohol with a rounded value of 29 kJ/g (7.0 kcal/g or an unrounded
value of 6.9 kcal/g) (Atwater and Benedict, 1902). As originally described by Atwater,
carbohydrate is determined by difference, and thus includes fibre. The Atwater system has
been widely used, in part because of its obvious simplicity.
Bomb calorimeter- An apparatus primarily used for

measuring heats of combustion. The reaction takes
place in a closed space known as the calorimeter
proper, in controlled thermal contact with its
surroundings, the jacket, at constant temperature. This set, together with devices for
temperature measurement, heating, cooling, and stirring comprise the calorimeter. The
calorimeter proper is usually a metal can with a tightly fitting lid containing water, stirred
continually, in which the bomb itself is situated.
-Burning food in a bomb calorimeter permits direct quantification of the food’s energy
content.
The bomb calorimeter works as follows:
• A small insulted chamber filled with oxygen under pressure contains a weight portion
of food
• The food literary explodes and burns when an electric current and electric field within
the chamber.
• A surrounding water bath absorbs the heat released as the food burns an insulating
water jacket surrounding the bomb prevents heat lost to the outside
• A sensitive thermometer measures the heat absorbed by the water
ENERGY VALUE OF A MEAL : The caloric content of any food can be determined
from Atwater values if one knows its composition and weight.
Example of kCal calculations for 3/4cup or 100g of vanilla ice cream.
HOW TO READ A FOOD LABEL
In 1990, United States of Congress passed the Nutrition Labeling and Education Act, which
brought sweeping changes for food labeling. All foods except those containing only a few
nutrients such as plain coffee, tea, and spices, now provide consistent nutrition information.
The food label must display the following information prominently and in words an average
person can understand. ( Numbers in the figure relate to the numbered information below)
1. Products , or usual name.
2. Name and address of manufacturer, packer or distributor.
3.Net contents for weights, measure, or count.
4. All ingredients listed in descending order of predominance by weight.
5.Serving size, number of servings per container, and calorie information.
6. Quantities of specified nutrients and food constituents including total food energy in
calories: total fat(g); saturated fat (g); cholesterol (mg); sodium (mg); total carbohydrates,
including starch, sugar, and fiber (g); and protein (g). As of 2006 of the quantity of trans fat
must be included as well.
7. Descriptive terms of content
8. Approved health claims stated in terms of the total diet.
CALORIES EQUALS CALORIES:
- Calorie reflects food energy regardless of source.
- From an energy standpoint, 100 kcal from mayonnaise equals the same 100 kcal in 20
celery stalks, 100 kcal of Ben and Jerry’s Peanut Butter Fudge, or 30 asparagus
spears.
- The more food consumed; the more kcals consumed.
- Total caloric intake equals the sum of all energy consumed from either small or large
food quantities.
- Think of this: celery and asparagus spears become “fattening” when consumed in excess.
PART 2: OPTIMAL NUTRITION FOR EXERCISE AND SPORTS
Optimal Nutrition for Physical Activity and Sports
Specific nutrient needs apply to individuals of different ages and body sizes and include
factors.
• Digestion
• Storage Capacity
• Nutrient Metabolism
• Daily Energy Expenditure
Nutrient Consumption: Sedentary and Physically Active
Physically fit individuals, including those involved in increased Physical Activity, consume
foods that more losely approach dietary recommendations than do those foods consumed by
less active peers
with lower fitness levels.
Dietary Reference Intakes (DRIs)
Umbrella term for array of standards for nutrient recommendations to plan and assess diets
for healthy people.
Applies to gender and life stages based on age
• Estimated Average Requirement (EAR): Average level of daily nutrient intake to

meet requirement of 50% of people in particular life stage and gender group.
• Recommended Dietary Allowance (RDA): Average daily nutrient intake level

sufficient to meet requirement of nearly 98% to 98% of healthy individuals in a
particular life-stage and gender group – about 20% higher than EAR.
o Determines Recommended Daily Value (RDV) printed on food labels

Adequate Intake (AI): If no RDA established, provides assumed adequate goal and low risk.
Tolerable Upper Intake Levels (UL): Represents highest level of daily consumption without
risk of adverse health effects.
My Pyramid: Essential of Good Nutrition
Typical American diet relies heavily on sugar, fat, salt and processed foods which increases
chromic disease risk.
• US Government 2015 Dietary Guidelines basic principles of a healthful diet.
 Variety
 Balance
 Moderation
Healthy Eating Guide: My Plate
Healthy Eating Guide: Mediterranean Diet Pyramid
Guidelines for Healthful Vegetarian Diets
• Variety of plant foods in abundance
• Emphasis on unrefined foods
• Healthy range of fat intake
• Adequate water and other fluids
• Regular physical activity
• Moderate sunlight exposure
Physical Activity and Food Intake
- Average energy intake for males and females by age US.
- Average energy intake for elite males and female endurance, strength, team sport
athletes.
The Pre-competition Meal
- Consider the following three factors when individualizing an athlete’s meal plan:
 Food preference
 Psychological set
 Food digestibility
- Foods high in lipid and protein should not be consumed on competition days.
- High protein meals should be modified or abolished in favour of high carb meals
Ideal pre-competition meal
• Maximizes muscle and liver glycogen storage
• Provides glucose for intestinal absorption during Physical Activity
Pre-competition meal goals:
 Should contain 150 to 300 g of carbs (3 to 5 per kg of body mass) in solid or liquid
form
 Should be consumed 3 to 4 hours prior to competition
Carbohydrate Intake Before, During and After Intense Exercise
- Intense aerobic exercise continued for 1h decreases liver glycogen by about 55%; a 2h
strenuous workout severely depletes liver glycogen and specifically targeted exercised
muscle fibers.
• Before Exercise
 Eliminate any potential negative effects from pre-exercise simple sugars.
 Ingest them at least 60 min before Exercise.
 Consume low-glycemic index foods less or equal to 30 minutes before Exercise.
 Allows for slow rate of glucose absorption into blood during Exercise.
• During Exercise
 Consume about 60 g (2 oz) of liquid or solid carbohydrate each hour during Exercise.
 Exogenous carb accomplishes two goals:
 Spares muscle glycogen
 Helps stabilize blood glucose
• Post Exercise
 Consume carb-rich foods
 50 to 75 g ( 2 to 3 oz) of moderate to high glycemic CHO every 2hr for a total of 500
g (7 to 10 g/kg)
-Average plasma glucose concentration during prolonged intense aerobic exercise: subjects
consumed placebo or glucose polymer ( 3 g per kg body mass in 50% solution)
Glucose Intake, Electrolytes and Water Uptake
Adding cabs to oral rehydration beverage

during PA helps muscle-glycogen reserves.
- Gastric volume influences gastric

emptying.
• Gastric emptying rate decreases as

stomach volume decreases
 Ingesting up to 8% glucose-sodium
oral rehydration beverage causes little
negative effect on gastric emptying.
Diet, Glycogen Stores, Endurance
- Effects of low-CHO diet, mixed diet and high-CHO diet
Carbohydrate
Loading
- Particular combination of diet plus Physical Activity produces significant “packing” of

muscle glycogen (carb loading or glycogen supercompensation)
 Increasing muscle glycogen levels more than simply maintaining high-carb diet:
 Classic loading procedure
 Modified loading procedure
 Rapid loading procedure

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College of Education

JEWIL KAYE F. LEONOR

MARK ANTHONY BAGUIO JR.

PROF. EDUARDO DIOSALAN

 Gross energy value

Digestion Efficiency : completeness of digestion and absorption

• Nutrient availability for metabolism determines its caloric yield

- Average Digestive Efficiency:

Bomb calorimeter- An apparatus primarily used for

The bomb calorimeter works as follows:

• A sensitive thermometer measures the heat absorbed by the water

HOW TO READ A FOOD LABEL

1. Products , or usual name.

2. Name and address of manufacturer, packer or distributor.

3.Net contents for weights, measure, or count.

4. All ingredients listed in descending order of predominance by weight.

5.Serving size, number of servings per container, and calorie information.

7. Descriptive terms of content

CALORIES EQUALS CALORIES:

- Calorie reflects food energy regardless of source.

- The more food consumed; the more kcals consumed.

PART 2: OPTIMAL NUTRITION FOR EXERCISE AND SPORTS

Optimal Nutrition for Physical Activity and Sports

• Daily Energy Expenditure

Nutrient Consumption: Sedentary and Physically Active

with lower fitness levels.

Dietary Reference Intakes (DRIs)

Applies to gender and life stages based on age

• Estimated Average Requirement (EAR): Average level of daily nutrient intake to

• Recommended Dietary Allowance (RDA): Average daily nutrient intake level

o Determines Recommended Daily Value (RDV) printed on food labels

My Pyramid: Essential of Good Nutrition

• US Government 2015 Dietary Guidelines basic principles of a healthful diet.

Healthy Eating Guide: My Plate

Guidelines for Healthful Vegetarian Diets

• Variety of plant foods in abundance

• Emphasis on unrefined foods

• Healthy range of fat intake

• Adequate water and other fluids

• Regular physical activity

• Moderate sunlight exposure

Physical Activity and Food Intake

- Average energy intake for males and females by age US.

Ideal pre-competition meal

• Maximizes muscle and liver glycogen storage

• Provides glucose for intestinal absorption during Physical Activity

Pre-competition meal goals:

 Should be consumed 3 to 4 hours prior to competition

Carbohydrate Intake Before, During and After Intense Exercise

 Eliminate any potential negative effects from pre-exercise simple sugars.

 Ingest them at least 60 min before Exercise.

 Consume low-glycemic index foods less or equal to 30 minutes before Exercise.

 Exogenous carb accomplishes two goals:

 Spares muscle glycogen

 Helps stabilize blood glucose

 Consume carb-rich foods

Glucose Intake, Electrolytes and Water Uptake

Adding cabs to oral rehydration beverage

- Gastric volume influences gastric

• Gastric emptying rate decreases as

Diet, Glycogen Stores, Endurance

- Effects of low-CHO diet, mixed diet and high-CHO diet

- Particular combination of diet plus Physical Activity produces significant “packing” of