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The document discusses nutrition strategies and principles for gym goers and weightlifters. It covers topics like calculating energy expenditure, optimizing macronutrient intake for weightlifting, the role of proteins and carbohydrates, as well as supplements like creatine and whey protein.

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190 views

Simo

The document discusses nutrition strategies and principles for gym goers and weightlifters. It covers topics like calculating energy expenditure, optimizing macronutrient intake for weightlifting, the role of proteins and carbohydrates, as well as supplements like creatine and whey protein.

Uploaded by

sousou.diki
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as PPTX, PDF, TXT or read online on Scribd
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Gym nutrition and

supplements

Préparé :
Mohamed diki
Abdelkader benhaddouch
Plan du travail
1-Basic principles of a balanced diet
2-Nutritional strategies
3-Optimising nutrition for Intensive weightl ifting
4-Calculation of Energy Expenditure in Weightlifting
5- Proteins in Athlètes-Appropriate timing for
protein intake
6-"Role of Carbohydrates in Performance
7- Protein Supplementation: Whey Protein and
Creatine
8 -CONCLUSION
Basic Principles of a
Balanced Diet
Nutrition in sports aims to meet comprehensive nutritional needs and
optimize athletic performance. Before athletes tailor their diets to enhance
performance, it's crucial to ensure they already adhere to the basic principles
of a balanced diet for the general population. This ensures coverage of macro
and micronutrient requirements.
Nutritional Strategies
1 Strengths
Identifying your strengths is the first step in leadership development. It's important to
understand what you're naturally good at and where your skills lie. This can help you
focus on areas where you can excel and contribute the most.

2 Goal Setting
Setting achievable goals is a crucial part of leadership development. Goals give you a
clear direction and a target to aim for. They help you measure progress and keep you
motivated. Remember to make your goals SMART - Specific, Measurable, Achievable,
Relevant, and Time-bound.

3 Tools & Resources


Gathering the right tools and resources is essential for effective leadership development.
This could include books, courses, mentors, and real-world experiences. The right
resources can provide valuable insights and help you develop the skills you need to be
an effective leader.
Optimizing Nutrition for Intensive
Weightlifting
Daily Energy Requirements Macronutrients

For an individual engaging in intensive - Proteins are crucial for muscle growth,
targeting around 1.2 to 2.2 g/kg of body weight.
weightlifting, daily energy requirements may - Carbohydrates, the primary energy source,
exceed 2200 kcal/day for men and 1800 kcal/day should make up approximately 3 to 7 g/kg of
for women. These figures can vary based on the body weight.
frequency and intensity of the training. - Healthy fats, important for overall health, may
be around 0.5 to 1 g/kg of body weight.
Calculation of Energy Expenditure in
Weightlifting

1 Basal Metabolism Calculation 2 Example Calculation


We can calculate energy expenditure For a 32-year-old man measuring 1.79m
based on the intensity of physical activity, and weighing 70kg, this gives us: BMR =
its duration, as well as other parameters 1.083 × 70^0.48 × 1.79^0.5 × 32^(-0.13) =
such as age, sex, and basal metabolism. 7.1 MJ/day = 7100 kJ. Then, we can
convert kJ to kcal by dividing by 4.18 since
1 kcal = 4.18 kJ. Therefore, we obtain a
basal metabolism of 1698 kcal.
We can calculate energy expenditure based on the intensity of physical activity, its duration, as well as other parameters such as
age, sex, and basal metabolism. Estimating basal metabolism can be done based on weight, height, sex, and age, using the
formulas by Black et al.• For females: BMR = 0.963 × weight^0.48 × height^0.50 × age^(-0.13) where weight is in kg, height is in
meters, and age is in years.• For males: BMR = 1.083 × weight^0.48 × height^0.5 × age^(-0.13)For example: for a 32-year-old man
measuring 1.79m and weighing 70kg, this gives us:BMR = 1.083 × 70^0.48 × 1.79^0.5 × 32^(-0.13)= 7.1 MJ/day = 7100 kJThen, we
can convert kJ to kcal by dividing by 4.18 since 1 kcal = 4.18 kJ. Therefore, we obtain a basal metabolism of 1698 kcal.

.
Proteins in Athletes - Appropriate
Timing for Protein Intake
Protein Intake During Exercise
To date, there is no solid evidence supporting the recommendation of protein
intake during exercise, despite the availability of some carbohydrate-protein drinks
on the market claimed to limit catabolic states during prolonged endurance
exercise.
Post-Exercise Protein Intake
The timing of protein consumption after exercise can indeed be a crucial factor for
muscle mass and strength gain. While some studies suggest that muscles remain
responsive to nutrient intake up to 3 hours after resistance exercise, longitudinal
studies on training indicate that increases in strength and muscle mass are more
significant when proteins are consumed immediately after exercise.
Comparative Supplementation Scheme
Role of Carbohydrates in Performance
Muscle Glycogen Depletion Super-Compensation Effect
Muscle glycogen is depleted during exercise Muscle glycogen storage is improved after
depending on the intensity. Carbohydrate- prior glycogen depletion (i.e., the super-
rich diets increase muscle glycogen storage compensation effect), the extent of which
and subsequently enhance exercise capacity. depends on carbohydrate availability.
Protein Supplementation: Whey Protein
and Creatine

Whey Protein Creatine


Whey protein supplements generally contain a Creatine supplementation enhances the muscles'
higher concentration of essential amino acids capacity to store glycogen. However, this
compared to other protein sources and have a supplementation is beneficial for strength sports
rapid absorption kinetics. and not for endurance sports as it induces weight
gain.
Conclusion: Nutrition and Athletic
Performance
1 Integral Part of Training 2 Dietary Adaptation
Programs
This dietary adaptation should allow
Nowadays, nutrition is often an integral athletes, thanks to a better nutritional
part of training programs. The nutrition status, to avoid underperformance and
put in place must be able to cover have a better recovery. Adjustments to
certain macronutrient intakes such as the diet are necessary depending on
carbohydrates, must ensure the quality the sport performed, its intensity, its
of the macronutrients and the diversity duration and also keep the activity
of the micronutrients provided. predominantly endurance or strength.
Bibliographie

1. Boston 677 Huntington Avenue, Ma 02115 +1495‑1000. Healthy Eating Plate [Internet]. The Nutrition Source. 2012
[cité 20 févr 2022]. Disponible sur: https://www.hsph.harvard.edu/nutritionsource/healthy-eating-plate/
2. 2. Bigard X. 1 - Apports énergétiques chez le sportif. In: Bigard X, Guezennec CY, éditeurs. Nutrition du Sportif
(Troisième Édition) [Internet]. Paris: Elsevier Masson; 2017 [cité 17 juin 2022]. p. 1‑22. Disponible sur:
https://www.sciencedirect.com/science/article/pii/B97822947543330000133. Martin A, Potier de Courcy G.
Besoins nutritionnels et apports conseillés pour la satisfaction de ces besoins. EMC - Endocrinol - Nutr. janv
2012;9(1):1‑26.
3. 4. A.-X. Bigard et Y. Guezennec. Médecine du sport pour le praticien [Internet]. (2013). Disponible sur:
https://ia801303.us.archive.org/9/items/Medecine_du_sport_pour_le_praticien_5eme_edition/
Medecine_du_sport_pour_le_praticien_5eme_edition.pdf5. Disponibilité énergétique : comment s’y prendre pour
la gérer adéquatement? [Internet]. Institut national du sport du Québec. 2021 [cité 7 juill 2021]. Disponible sur:
https://www.insqueb

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