MIFI-CNS

BY-NITESH YADAV
CHAPTER-1
MACRO-NUTRIENTS
 MACRO-NUTRIENT

Needed for more than 10g/day

These are of four types-

 PROTEIN

 CARBOHYDRATE

 LIPID

 WATER
 PROTEIN

Repairs tissues

Makes anti-bodies

Transport oxygen and nutrients

Makes growth hormone

Converted into amino acids

 TYPES OF AMINO ACIDS

These are of three types-

 Essential amino acid

 Conditionally essential amino acid

 Non-essential amino acid

EAA CEAA NEAA

LEUCINE ARGININE ASPARTIC ACID

ISO-LEUCINE GLUTAMINE ALANINE

VALINE ASPARGINE

THREONINE CYSTEINE

METHIONINE GLUTAMIC ACID

LYSINE GLYCINE

PHENYLALANINE PROLINE

TRYPTOPHAN SERINE

HISTEDINE TYROSINE
 CARBOHYDRATES

It gives energy to the body

Gets converted into glucose

Composed of C,H and O

Divided into three groups-

o MONO-SACCHARIDE
o DI-SACCHARIDE
o OLIGO-SACCHARIDE
o POLY-SACCHARIDE
 GLYCEMIC INDEX

The rate at which carbs are absorbed

How quickly is the insulin get spiked

Divided into three-

 LOW GI
 MEDIUM GI
 HIGH GI
 FIBER

It is a different type of carbohydrate which leaves

small intestine undigested

Keeps the digestive system clean,easing bowel

movements

Helps in flushing cholestrol and harmful carcinogens

 LIPIDS

It is a broader term of fat

Gets converted into fatty acid

Divided into three-

 PHOSPHOLIPIDS
 TRIGLYCERIDES
 CHOLESTROL
TYPES OF FATTY ACID
CHOLESTROL
 WATER

Helps in transportation of nutrients

Plays important role in excretion

Regulates body temperature

Made up of hydrogen and oxygen

CHAPTER-2
MICRO-NUTRIENTS
 MICRO-NUTRIENTS

Nutrients which are needed for less than 10g/day

Divided into two-

 VITAMINS

 MINERALS
 VITAMINS

Organic substance obtained from living beings

These are 13 in total

These are of two types-

 Fat soluble vitamins

 Water soluble vitamins

FAT SOLUBLE VITAMINS
WATER SOLUBLE VITAMINS
 MINERALS

Inorganic substances obtained from earth’s crust

These are of two types-

 Macro minerals(Ca,k,Mg,S)

 Trace minerals(Mn,Mo,I,Cu)
 CALCIUM

Improves BMD

Low risk of osteoporosis

Helps in muscle contraction

Responsible for nerve transmission

 IRON

Main constituent of haemoglobin

Improves athletic performance

Excess of iron leads to hemochromatosis

 FLUID BALANCE

Intake depends on urination,skin,lungs and feces

Men should drink approximately 3.7 L/day

Women should drink approximately 2.7L/day

 DEHYDRATION

1% leads to increase in core temperature

3-5% increase leads to cardiovascular strain

7% leads to collapse

CHAPTER-3
SUPPLEMENTATION
 WHEY PROTEIN

It is the protein made from milk

It consists of alpha-lactalbumin,beta-

lactoglobulin,serum albumin and immunoglobulins

Mainly marketed as dietary supplement

 TYPES OF WHEY PROTEIN

Raw whey

Whey concentrate

Whey isolate

Whey hydrosylate
 CASEIN

It is the slow digesting protein

It’s the other protein distilled through cheese

production

Able to sustain MPS for a longer period

 SOY PROTEIN

First powedered supplement

Highly digestible,therefore fast acting

It contains isolflavones

 PRE-WORKOUT

It contains caffeine

Increases NO2

Also contains beta-alanine,creatine

Causes dehydration to some people

 BCAA

Gives energy to brain buds

Precursor of enzymes

Improves Immunity

Easy to recover from a workout

 FAT BURNER

These induce thermogenesis

Decreases the appetite

Block fat sticking channels

In some cases, can cause diarrhoea

 CREATINE

Present in the muscles in the form of ph-creatine

Over-charges the ATP-CP system

Does the water retention

 L-CARNITINE

Amino acid found in every cell

L-carnitine, acetyl-l-carnitine and propionyl-l-

carnitine

Transports fatty acid from cytosol to mitochondria

 CLA

An omega-6 fatty acid

It’s a good fat which helps in fat loss

Found in meat and dairy products

1.4g-3g/day is the ideal consumption

 ARGININE

Increases nitric oxide

Found at active sites of protein

Combats fatigue

Stimulates the immune system

CHAPTER-4
BMI,BMR AND
DAILY CALORIES
 BMI

Ratio of bodyweight to the sqaure of height

It is useful in genral fitness

Formula- WEIGHT (kg)/HEIGHT^2 (m)

 BMR (BASAL METABOLIC RATE)

The rate at which the calories are burnt

These are of three types-

 SLOW METABOLISM

 OPTIMAL METABOLISM

 HIGH METABOLISM
 ANOREXIA NERVOSA

Fear to gain weight

Already underweight as per BMI

Try to eat less or skip meals

 BULIMIA NERVOSA

Fear to gain weight but still eat junk and extra

Feeling guilty after doing the eating

Normal or Overweight as per BMI

 BMR FORMULA

9.99*weight+6.25*height-4.92*age+5 (Male)

9.99*weight+6.25*height-4.92*age-161 (Female)
 ACTIVITY FACTOR

SEDENTARY-1.1

LOW ACTIVE-1.3

MODERATELY ACTIVE-1.5

HIGHLY ACTIVE-1.7

VERY HIGHLY ACTIVE-1.9

CHAPTER-5
NUTRIENT TIMING
 TIMING

It all depends at the time at which you eat your food

There are 3 phases-

 ENERGY PHASE

 ANABOLIC PHASE

 GROWTH PHASE
 ENERGY PHASE

Increases nutrient delivery to muscles

Minimize muscle damage

Set the stage for nutritional recovery

 ANABOLIC PHASE

Shift metabolic machinery from catabolic to anabolic

state

Replenish muscle glycogen stores

Initiate tissue repair

 GROWTH PHASE

Maintain increased insulin sensitivity

Maintain anabolic state

Maintain the immunity

CHAPTER-6
OPTIMUM
NUTRITION
 HEALTHY DIET

Balanced diet is required to maintain good health

Always look for nutrients not food

Fruits are the bases of our life

 DIET FOR PREGNANT AND LACTATING MOTHER

Both quantity and quality of food increases

Extra intake of calcium is required

In some cases,iron tablets are required

Take into account the I deficiency

Take good amount of vit-c for better absorption of iron

 DIET FOR INFANT

Breast-feeding exclusively(not even water) for six

months

Provide nutrient rich food along with breast feeding

upto 2 years

Avoid junk foods

 DIET FOR GROWING CHILD

Give plenty of milk and milk products

Surround their diets around micros

Give exposure to sunlight

Drink 2-2.5L of water

 DIET FOR ELDERLY PEOPLE

Reduce the amount of saturated fats

Give more amount of relative protein

Avoid salty,fried foods

Zn,Fe,Vit A and anti-oxidants to prevent

degenerative disease