Topic 4

Life cycle nutrition

Learning outcomes
•Distinguish the correct nutrition intake according to life cycle
(pregnancy and lactation, infant, childhood, adolescent,
adulthood, athlete)
•Discuss malnutrition and health problems related to nutrition
intake.
 Human Life Cycle
Https://www.youtube.com/watch?v=3S1wU7xHVGM

•Pregnancy and lactation

•Infancy
•Childhood/adolescent
•Adulthood
•Old age
•athlete
1. Pregnancy and lactation
 Increase of blood
volume and red Changes in
blood cells breast tissue

Fat storage
increase Physiology
of Uterus expands
pregnancy
Slow
gastrointestinal Heart rate
motility increase
 Nutrition problem during
Pregnancy

Gastrointestinal Food Non- Diabetes

distress Craving food
Craving
 Lactation

Stimulate production of milk

Prolactin in breast tissue
Mother’s
pituitary
gland

Oxytocin Allows milk to be released from

the breasts
Critical Periods of infant’s
Development
Problems During
Pregnancy
•Chronic diseases
◦ Adverse influences at critical times during fetal development
◦ Malnutrition can cause type 2 diabetes
◦ Inadequate growth during placental & gestational development due to hypertension

•Fetal programming
◦ Mother’s nutrition may change gene expression in fetus
Maternal Weight
•Birthweight is most reliable indicator of infant’s health
Weight of mother prior to give birth will influences fetal growth
Underweight
◦ Rates of preterm births and infant deaths increases
Overweight & obesity
◦ Medical complications
◦ Risks for infant
Energy & Nutrient Needs
During Pregnancy
Energy
◦ Increase in metabolic rate
◦ Second and third trimester
◦ Food energy
◦ 15 to 20% more energy than before pregnancy
◦ Need nutrient-dense foods

◦ Nutrient-dense foods contain vitamins, minerals, complex carbohydrates, lean protein,

and healthy fats. Examples of nutrient-dense foods include fruits and vegetables, whole
grains, low-fat or fat-free milk products, seafood, lean meats, eggs, peas, beans, and
nuts
1.Carbohydrate
◦ Ample carbohydrate is necessary (175g per day)

2. Protein
– additional 25 grams per day
◦ Supplements are discouraged

3. Essential fatty acids

◦ Omega-3 and omega-6 fatty acids for brain material
3. Nutrient need for blood production and cell growth (Needs for
synthesis of DNA and new cells)
◦ Folate
◦ Vitamin B12
◦ Iron
◦ Zinc

4. Nutrients for bone development

◦ Vitamin D
◦ Deficiency interferes with calcium metabolism
◦ Calcium
◦ Absorption and retention increase
◦ Intake usually falls below recommendations
◦ Other nutrients
◦ Optimal interval between pregnancies
Common Nutrition-Related
Concerns of Pregnancy
1. Nausea
◦ “Morning sickness”
◦ Hormonal changes

2. Constipation and hemorrhoids

3. Heartburn
4. Food cravings and aversions
◦ Hormone-induced changes
◦ Lost of eating feel
High-Risk Pregnancies
1. Malnutrition during pregnancy may affect:
◦ Early pregnancy
◦ Placenta development disturb
◦ Fetal development
◦ Disturb fetus body development

2. Alcohol consumption
◦ Irreversible mental and physical retardation
◦ Disturb fetus body development

3. Medicinal drugs
◦ No medication drugs are allowed without consulting of medical person
4. Herbal supplements
◦ Need medical person advice before consume
5. Illicit drugs
◦ Many drugs easily cross the placenta and retard fetal growth and
development
6. Smoking and chewing tobacco
◦ Harmful effects magnified during pregnancy

7. Environmental contaminants in food

◦ Lead
◦ Mercury

8. Foodborne illness
◦ Increased risk of listeriosis (Listeria sp.)
◦ Risks to fetus development
9. Vitamin-mineral overdoses
◦ E.g: Excessive vitamin A may cause fetus fetal

10. Caffeine
◦ Miscarriage and fetus fetal
◦ Retard fetal growth
Lactation
• The secretion of milk by the mammary glands.
•Hormones promote growth and branching of duct system & milk-
producing cells
◦ Prolactin
◦ Stimulates milk production
◦ Oxytocin
◦ Cause mammary glands to eject milk into ducts
Benefits of Breastfeeding
Maternal Energy & Nutrient
Needs During Lactation
1. Energy intake and exercise
◦ Almost 500 extra kcalories per day
◦ Exercise is compatible with breastfeeding

2. Energy nutrients
◦ Recommendations increase for carbohydrates and fibers

3. Water
◦ To prevent dehydration

4. Vitamins and minerals

◦ Inadequate of vit and minerals will reduce the quantity but not quality of breast milk
◦ Quality maintained at maternal period

5. Important Supplements
◦ Iron - make extra blood (hemoglobin) for mother and baby during pregnancy. Iron also
helps move oxygen from mother lungs to the rest of mother body and to baby's. Getting
enough iron can prevent a condition of too few red blood cells that can make mother feel
tired, called iron deficiency anemia.
 2. Infancy
Infancy
• is the period from birth through the completion of the 12th month of life
•Stage where rapid growth happen, higher nutritional needs

Growth and development is monitored by:

Head circumference Body length

Weight
Nutrition during Infancy
Nutrients needed:
1. Carbohydrates
◦ Brain size
2. Fat - help keep your baby healthy and are important in brain and eye development.
3. Protein
◦ Basic building material of body’s tissues

4. Vitamins and minerals

- Needs are greater than adults

5. Water
- Avoid dehydration
Breast Milk
Practice of breastfeeding
◦ Length of exclusive breastfeeding (at least 2 yrs)
◦ Energy nutrients
◦ Lactose and oligosaccharides
◦ Essential fatty acids
◦ Protein
Percentages of Energy-Yielding Nutrients in
Breast Milk & in Recommended Adults Diets
Breast Milk
Benefit of breast milk
◦ Lower incidence of allergic reactions
◦ Protection against development of cardiovascular disease
◦ Blood pressure
◦ Blood cholesterol
◦ Protection against excessive weight gain
Infant Formula
Composition
◦ Attempt to copy composition of
breast milk
◦ Iron-fortified (rich of iron)

•No protective antibodies

•Risk of lead poisoning
•Can cause nursing bottle tooth
decay
Nursing Bottle Tooth Decay
Introducing infant Milk
formula
•Not advised before age 1
•Children aged 2 to 5
◦ Gradual transition from high to lower-fat milks (fat function-
development of body tissue)
Introducing Solid Foods
•When to begin
◦ Between 4 and 6 months
◦ Important in infant body developmental capability

•Food allergies
◦ Occurs when eat only single-ingredient foods (does have all the
nutrients)
◦ baby's daily diet should include a variety of foods, such as breast milk,
formula, or both; meats; cereal; vegetables; fruits; eggs; and fish.
Infant Development and
Recommended Foods
Choice of infant foods
◦ Provide variety, balance, and moderation
◦ Commercially prepared or homemade foods
Foods to provide iron
◦ Breast milk or iron-fortified formula
◦ Iron-fortified cereals
◦ Meat and fish
Foods to provide vitamin C
◦ Fruits and vegetables
Foods to omit
◦ Honey and corn syrup (too much sugar)
3. Childhood and Adolescent
Childhood Childhood
Toddlers : 1-3 years Toddlers : 1-3 years
Early childhood : 4-8 years Early childhood : 4-8 years

Toodlers Early childhood

• Physical: growth or an increase • child begins speaking or taking
in size. steps independently
• Skills: the control of large • becomes less dependent on
muscles which enable walking, parental assistance for basic
running, jumping and climbing. needs
• Vision: the ability to see near
and far and interpret what is
seen.
• Hearing and speech: ability to
hear and receive information
and listen and the ability to
understand and learn language
and use it to communicate
effectively.
 Adolescent

• Early adolescent (9-13 years)

• Adolescent (14-18 years)

Adolescent growth

• Height and weight changes

Energy and nutrient needs are

increase , influence by

• Gender

• Physical activity
Mealtimes with Toddlers
•Depending on their age, size, and activity level, toddlers need
about 1,000–1,400 calories a day.
Feeding guidelines
◦ Let toddler explore and enjoy foods
◦ Don’t force food on children
◦ Provide nutritious foods
◦ Let child choose which ones and how much
◦ Limit sweets
Development of toddlers
Energy and Nutrient Needs
in Childhood
1. Carbohydrate and fiber
◦ Recommendations are the same for children and adults
◦ Increase fiber intake
2. Fat and fatty acids
◦ recommendation
◦ 30 to 40 percent for whole nutrient percentage for 1 to 3 year olds
◦ 25 to 35 percent for whole nutrient percentage for 4 to 8 year olds

3. Protein
◦ For nitrogen balance
◦ Body development

4. Vitamins and minerals

◦ Needs increase with age
◦ E.g Iron and vitamin D
◦ Supplements such as vitamin C
Hunger and Malnutrition in
Children
•Very low-income families
◦ Greater risk of hunger and malnutrition

•Meal skipping and academic performance

◦ Effect on learning ability

•Iron-deficiency and behavior

◦ Effect attention and learning ability
Physical Signs of
Malnutrition in Children
 Childhood Obesity
•Overweight children have potential of becoming obese adults
•Factors of obesity
◦ Parental obesity genetic
◦ Diet
◦ Children need to learn healthy meal
◦ No Physical activity
Effect of Childhood Obesity
•Growth
◦ Characteristic of physical traits:
◦ Begin puberty earlier
◦ Stop growing at a shorter height than peers

•Physical health
◦ Increase risk of Type 2 diabetes and respiratory diseases

•Psychological development
◦ Emotional and social problems (low confident)
 Healthy Mealtimes at
Home
•Child’s influence over family food decisions
• Child expose to meal that prepared by their
family. So, family need to prepared healthy
food
•Children’s preferences
• Make mealtimes fun – interactive food
decoration
•Learning through participation
• Help plan and prepare meals – involve
children in food preparation

•Choking prevention
• Adult should be present when child is eating
•Playing first
• More attentive during meal times – simple fun
activity to attract children to eat

•Snacking
• Limit access to concentrated sweets
•Preventing dental caries
◦ Behaviors to encourage
◦ Brush and floss after meals
◦ Brush or rinse after eating snacks
◦ Avoid sticky foods
◦ Select fibre food frequently

•Parent as Role models

◦ Promotes good eating habit
Food Skills of
Children
Healthful
Snack
Ideas
Nutrition needed during
Adolescence
Energy and nutrient needs
1. Carbohydrate – increase depends on active level
2. Vitamins
◦ Iron (body development)
◦ Calcium (bone development)

3. Protein – body development

4. Fat – control intake of fat (avoid cholesterol level increase)

Nutrition PROBLEMS
during Adolescence
◦ Skip breakfast
◦ Eating fast food
◦ Over limit Snacks intake
◦ Should be 1/4th of average teenager’s daily food intake
◦ Beverages
◦ Soft drink consumption – caffeine and milk displacement
◦ Alcohol intake
◦ Smoking
◦ Influences hunger, body weight, and nutrient status
◦ Smokeless tobacco (shisha)
◦ Health problems
4. Adulthood
◦ Early adulthood (20-40 yrs)
◦ Middle age (40-60 yrs)
Two motivating goals in food intake:
◦ To Promote health
◦ To Slow aging process
◦ Growing “old” happens day by day

Nutritional influence on aging process

◦ Process can be slowed by adopting healthy lifestyles
Adults healthy habits
Healthy habits
◦ Lifestyle behaviors
◦ Eating well-balanced meals
◦ Engaging in physical activity
◦ Not smoking
◦ Moderate use of alcohol
◦ Maintaining a healthy body weight
◦ Sleeping adequately
Energy and Nutrient Needs
of adult
1. Protein
Protein is needed to build muscles and keep them strong. It is also used to keep hair, nails and skin healthy.
Protein is found in meat, fish, poultry, eggs, milk products, legumes, tofu, soy beverage, nuts, and seeds.

2. Fibre
Fibre helps your bowels stay active and prevents constipation. Constipation is more common as we age. Fibre
can also help keep blood sugar (glucose) and blood cholesterol levels normal. Fibre is found in plant foods,
especially vegetables and fruits, whole grain products, nuts and seeds, and legumes.

3. Fat
Fat helps your body absorb vitamins, and is used in the brain and nervous system. Eating more fat than you
need can lead to weight gain. Having excess weight can increase your risk of diabetes, heart disease and
cancer. There are 3 types of dietary fat: unsaturated, saturated and trans. Choose foods higher in unsaturated
fats instead of those high in saturated and trans fats. In particular, limit eating foods with industrially-
produced trans fat. This type of trans fat increases your risk of heart disease. Industrially-produced trans fat is
found mostly in fried foods and bakery products.

4. Carbohydrate
Moderate of carbohydrate depends on daily activity

5. Sodium
Sodium is needed in very small amounts by the body. Too much sodium can increase blood pressure, putting
you at higher risk of heart disease, stroke and kidney disease.
5. Old age (60 yrs and above)
The Aging Process
1. Body weight
◦ Being moderately overweight may not be harmful
◦ BMI of at least 25
◦ Obesity complications
◦ Risks associated with low body weight

2. Immunity and inflammation

◦ Immune system loses function
◦ Inflammation – critical in supporting health
◦ Compromised by nutrient deficiencies
◦ Regular physical activity improves immune system responses

3. Gastrointestinal tract
◦ Intestinal walls lose strength and elasticity
◦ Slowing of motility
◦ Diminished appetite
◦ Gastritis
5. Tooth loss
◦ Difficult and painful chewing
◦ Limited food selections
◦ Less dietary variety
◦ Lower intakes of fiber and vitamins

6. Sensory losses and other physical problems

◦ Vision, mobility, hearing, taste, and smell
Energy and Nutrient Needs
of Old age
1. Water
◦ Avoid Dehydration (dry mouth)
◦ Total body water decreases with age

2. Protein
◦ Low-calorie protein sources

3. Carbohydrate and fiber

◦ Provide Energy and avoid constipation
◦ Moderate intake to avoid obesity
4. Vitamins and minerals
◦ Vitamin B12
◦ Vitamin D
◦ Folate
◦ Calcium
◦ Iron
◦ Zinc
Nutrition-Related
problems of Older Age
1. Vision 3. The aging brain
◦ Cataracts ◦ Characteristic changes with age
◦ Age-related clouding of the lenses of the eyes ◦ Loss of neurons
◦ Lead to blindness if not surgically removed ◦ Decreased blood supply
◦ Increase intake of Vitamin A
◦ Nutrient deficiencies
◦ Dementia (Loss of memory)
2. Arthritis ◦ Alzheimer’s disease
◦ Osteoarthritis ◦ Senile
◦ Deterioration of cartilage in the joints
◦ neurofibrillary problem
◦ Connection with being overweight
◦ Avoid by aerobic activity and strength
training
◦ Increase intake of calsium
◦ Gout
◦ Deposits of uric acid in joints
◦ Purines in foods
NUTRIENT-BRAIN
RELATIONSHIPS COMMON SIGNS OF DEMENTIA
Strategies for Growing Old
Healthfully
quiz
Major nutrient in breast milk is FALSE
carbohydrate that contributes
to 55%. (true/false)

Nutrient deficiency in TRUE

adulthood may lead to
dementia. (true/false)

Iron deficiency may effect TRUE

attention and learning ability
in children. (true/false)

Prolactin stimulates TRUE

production of milk in breast
tissue. (true/false)
Sports Nutrition
(Athlete)
Nutrition and Physical
Performance
Overall fitness is made up of 5 main components:
1. Cardiorespiratory fitness: The ability of the body’s circulatory
and respiratory systems to supply fuel during sustained physical
activity.
2. Muscular strength: The ability of the muscle exert force during
an activity.
3. Muscular endurance: The ability of the muscle to continue to
perform without fatigue.
4. Body composition: The relative amounts of fat and lean body
mass. Body composition is an important component to consider
for health and weight management.
5. Flexibility: The range of motion around a joint. Good flexibility
in the joints can help prevent injuries through all stages of life.
Energy systems, muscles,
and physical performance
ATP-CP energy system:
◦ As a sportsman launch himself from the starting line, it takes less than
a second for your contracting muscles to burn their entire reserve of
adenosine triphosphate (ATP).
◦ Reservoir of creatine phosphate (phosphocreatine) can convert to
ATP.
◦ Muscle cells contain 4-6 times as much creatine phosphate as ATP.
◦ ATP-CP energy system, can power an all-out effort for only 3 to 15
seconds.
◦ To cont. the race, need stored glycogen in muscles and liver.
Cont.
Lactic acid energy system:
◦ Anaerobic
◦ Glucose break down to produce a by-product – lactate (lactic acid).
◦ Lactate accumulates in cells, making them acidic.
◦ Rise in acidity impairs the breakdown of glucose and inhibits calcium
binding.
◦ Without calcium muscles cannot contract.
Cont.
Oxygen energy system:
◦ In contracting muscle, blood vessels dilate and deliver a 20-fold
increase in oxygen-rich blood to muscle cells, a sufficient supply for
mitochondria to produce ATP.
◦ Produce large amount of ATP.
◦ Can extract energy from fat and glucose.
◦ Produces ATP at a much slower rate than the anaerobic systems.
Teamwork in Energy
Production
Energy systems work together to fuel athletic performance.
Aerobic exercise: ATP production by mitochondria meets energy
needs.
Anaerobic exercise: exercise rate exceeds body’s ability to supply
oxygen to muscles.
Cont.
Glycogen depletion:
◦ 1st 1.5 hours, glycogen stores drop steadily to about 1/3 of starting
levels.
◦ ~3 h, glycogen stores almost entirely depleted – muscle become weak
and heavy, shaking, and confusion.
◦ Marathon runners commonly experience a sudden onset of exhaustive
fatigue around the 18-20 mile mark.
◦ Glucose drink partially compensate for glycogen depletion and reduce
the effect.
◦ Dehydration can cause an even faster onset of fatigue.
Cont.
Endurance training
◦ Can increase endurance by as much as 500%.
◦ Increasing no. of mitochondria and improving the body’s ability to
deliver O2 to them.
◦ Decrease the reliance on anaerobic energy systems, extending the
availability of glycogen reserves and delaying fatigue.
Cont.
Muscle and Muscle fibers
2 primary types:
◦ Slow-twitch (ST) fibers –
◦ Produce energy by breaking down carbohydrate and fat via aerobic pathways.
◦ ST fibers have high aerobic endurance, predominant
Cont.
◦ Fast-Twitch (FT) Fibers:
◦ Poor aerobic endurance.
◦ Optimized to perform anaerobically (when the oxygen supply is limited).
◦ FT fibers exert considerably more force than bundles of ST fibers.
◦ Body recruits both ST and FT fibers during shorter, higher-intensity endurance events.
Cont.
Fiber type and the athlete
◦ Genes determine the relative proportion of muscle fiber types in
athletes.
◦ Marathon runners have a high percentage of ST fibers will not succeed
as elite sprinters.
◦ Sprinters who have predominantly FT fibers will not become
competitive marathon runners.
Optimal Nutrition for
athletic performance
Recommendations for athletes include the following:
1. Consuming adequate energy (calories) and nutrients to support
health and performance.
2. Maintain appropriate sports-specific ranges for percent body fat
and fat-free body mass.
3. Promote optimal recovery from training.
4. Maintain hydration status.
Energy Intake and Exercise
Meeting energy needs is critical for athletic performance and for
maintaining or increasing lean body mass.
Sport nutritionists recommend eating small, frequent meals:
1. To maintain energy metabolism
2. Improve nutrient intake
3. Achieve desired body composition
4. Support a training schedule
5. Reduce injury
Cont.
During times of high physical activity, energy and macronutrient
needs must be met in order to
1. maintain body weight
2. replenish glycogen stores
3. provide adequate protein for building
4. repairing tissues

-World-class athletes who train strenuously 3 – 4hours each day

can almost double their energy needs.
-Energy intakes that are too low can lead to a loss of muscle mass,
menstrual dysfunction, lower bone density, and increased risk of
fatigue, injury, and illness.
Carbohydrate and Exercise
High carb diet helps increase glycogen stores and extend endurance.
Carbohydrate loading:
◦ Also called glycogen loading, athletes manipulate their carbohydrate
intake and exercise regimen to maximize muscle glycogen stores.
◦ Downside of carb loading – each gram of glycogen stored in muscle tissue,
the body also stores ~3 grams of water.
◦ Weight gain and sluggishness.

Carbohydrate intake before exercise:

◦ Eating carb 2-4 h before morning exercise helps replenish glycogen stores
and improve endurance.
◦ Protein and fat take longer to digest and absorb, pre-exercise meals
should contain no more than 10-15% of the total calories of protein and
<20% of calories from fat.
Cont.
Carb. intake during exercise:
◦ Maintain carb. supply by consuming beverages with low to moderate
amounts of simple carb.
◦ For event last >1 h, sports drinks with 4-8% of carb enables athletes to
exercise longer.
◦ For event last <1 h, plain water is adequate for maintaining hydration
during these shorter events.
Cont.
Carb. Intake following exercise:
◦ Best way to replenish glycogen stores after intense exercise is to
consume 1-1.5g of carb/kg within 30mins after a workout, followed by
an additional 1-1.5 g per kg 2 h later.
◦ Consumption of high glycemic index food enhances the glycogen
synthesis.
◦ Glucose and sucrose appear equally effective in replenishing glycogen
but fructose alone is not as effective.
◦ Carb. Intake immediately or 1 h after exercise decrease protein
breakdown and enhance protein retention.
Dietary fat and exercise
Carb. and fat are the two main fuel sources.
Fat calories should come from monounsaturated and
polyunsaturated sources.
Saturated fat intake should be limited to less than 10% of energy
and trans fat avoided as much as possible.
Protein and exercise
Historically, many athletes believed they could become stronger
by eating muscle from animals.
Current research suggests that athletes require only slightly
higher protein intakes than sedentary people.
Protein recommendation for athletes:
◦ RDA 0.8g/kg body weight per day.
◦ Endurance athletes, 1.2-1.4g/kg
◦ Resistance athletes, 1.6-1.7g/kg
◦ Protein intake of 1.4-2.0g/kg for physically active athletes is safe and
may improve adaptions to exercise training.
Cont.
Protein intake and athlete:
◦ Athletes don’t need protein powders or amino acid supplements to
meet the protein demands of athletic performance.
◦ Protein sources – high quality protein foods, including legumes, low-
fat dairy products, egg whites, lean beef and pork, chicken, turkey
and fish.
◦ Plant proteins are less digestible than animal foods.

Protein intake after exercise:

◦ Protein combined with carbohydrate in a postexercise meal increases
glycogen synthesis more than carbohydrate alone and stimulates more
protein synthesis.
◦ Researchers suggest athletes consume 4 grams of protein for every 10
grams of carbohydrate.
Cont.
Dangers of high protein intake:
◦ Excessive protein intake from food or supplements enhances diuresis
as the body attempts to excrete excess nitrogen through the urine.
◦ May contribute to mineral losses, obesity, osteoporosis, heart disease,
and certain types of cancer.
Vits., Minerals and Athletic
Performance
Vitamin B
◦ If athletes consume adequate calories and ample complex carb, fruits
and vegetables – they eat plenty of Vit B
◦ If athletes consume mostly refined sugars, they compromise their Vit B
intake.

Calcium:
◦ Inadequate calcium may increase the risk of stress fractures in
athletes.
Cont.
Iron:
◦ Endurance training increases the volume of plasma in the blood
without changing the amount of hemoglobin - lead to sports anemia.
◦ Sports anemia – is a false anemia for most athletes and cab be
remedied with a few days of rest.
◦ Mild iron deficiency has little effect on performance.
Fluid needs during exercise
Dehydration by 2% of body weight degrades athletic
performance.
Signs of dehydration:
◦ Elevated heart rate at a given exercise intensity
◦ Increased rate of perceived exertion during activity
◦ Decrease performance
◦ Lethargy
◦ Concentrated urine
◦ Infrequent urination
◦ Loss of appetite
Cont.
Hydration:
◦ Beverages with sodium can help to stimulate thirst and retain needed
fluids.
◦ 1.5 L of fluid for each kg of body weight loss.
◦ Should avoid beverages that contain alcohol.
◦ Alcohol slows reaction time, impairs coordination, and upsets balnce.
◦ Alcohol contributes to dehydration and may impair regulation of
body temp.
◦ Endurance events that last longer than four to five hours – need to
replace electrolytes (not plain water!).
Nutrition needs of youth in
sport
Young athletes (<19 years) shld place a higher priority on
nutritional needs for growth and development than on athletic
performance.
Studies show diets in young athletes are often marginal or
inadequate in energy intake.
The consequences of chronic low energy intake:
1. Short stature and delayed puberty
2. Nutrient deficiencies and dehydration
3. Menstrual irregularities
4. Poor bone health
5. Increased incidence of injuries
6. Increased risk of developing eating disorders
Nutrition
supplements
Antioxidant
Exercise promotes health, but it may also increase cell damage.
Increased oxygen consumption leads to increased production of free
radicals.
People who exercise infrequently or sporadically, as well as those who
exercise intensely and for long durations of time, are at more risk for
damage than those who exercise regularly and on a more
moderate/medium schedule.
Regular, moderate exercise enhances the antioxidant defense system
and protects against exercise-induced free radical damage.
Cont.
In contrast, intense exercise in untrained individuals overwhelms
the body’s defenses, resulting in increased free radical damage.
Antioxidant from fruits and vegetables are recommended than
supplement.
Caffeine
Natural stimulant
Facilitate signals between the nervous system and muscles.
Increase body ability to break down fat for energy.
It is important to find the lowest effective dose of caffeine that
can be used to achieve performance enhancement.
High levels of intake, caffeine has the potential to increase heart
rate, impair or alter fine-motor control and technique, interfere
with sleep patterns, and impact recovery between training
sessions.
Carnitine
Natural compound in foods, is synthesized in the liver and
kidneys from the amino acids lysine and methionine.
Help to transport fatty acids into mitochondria where they are
broken down.
Studies however found no consistent evidence that carnitine
supplement can improve exercise or physical performance in
healthy people.
Creatine
Synthesized by the liver, pancreas, and kidney.
Studies have shown improvements in the muscle strength when
creatine supplementation was added to a strength training
regimen.
Side effects – immediate weight gain due to water retention.
Supplement without weight training will have no effect.
Ginseng
Adaptogen
Increase stamina and aerobic capacity.
Improved physical work capacity and physiological response.
Anticancer
Prolong life
Cordyceps
CS first attracted large-scale interest, outside of China, after the
1993 World Athletic Championships.
A succession of Chinese athletes broke nine world records, some
by extraordinary margins.
Their improvement was partly attributed to the consumption of
CS.
Increase strength
Reduce fatigue