Sports Nutrition Manual(English)

Sports Nutrition Manual (English)

Price : Rs. 2,900.00

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Introduction

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Sr No.	Chapters ..............................................................................................	Pages Nos.
1	Client Goals...........................................................................................	1
2	Body Composition and Metabolism........................................................	6
3	The Tripod of Fitness.............................................................................	18
4	Carbohydrates, Protein & Facts.............................................................	20
5	Water, Vitamins & Minerals....................................................................	77
6	Pre, During & Post - Workout Nutrition..................................................	105
7	Pattern of Fat Loss & Muscle Gain Diets................................................	130
8	Myts of Supplementation.......................................................................	144
9	Supplements Level \|..............................................................................	155
10	Additional Supplements Level \|\| to \|V....................................................	168
11	General Nutrition FAQ's..........................................................................	190
12	Sports Nutrition Course.........................................................................	195
Lecture1	Introduction to Fitness..............................................................................	195
Lecture 2	Part \| - Orientation to Sports Nutrition......................................................	197
Lecture 2	Part \|\| - Body Composition........................................................................	200
Lecture 3	Part \| - Measurement of Body Fat%..........................................................	209
Lecture 3	Part \|\| - BMR & Body Composition...............................................................	214
Lecture 4	Factors Affection BMR and Taking Client History.........................................	217
Lecture 5	Approach to Fat Loss & Muscle Gain............................................................	230
Lecture 6	Weight Training...........................................................................................	235
Lecture 7 & 8	Part \| - Introduction to Sports Nutrition.......................................................	240
Lecture 7 & 8	Part \|\| - Protein...........................................................................................	242
Lecture 9 & 10	Carbohydrates............................................................................................	253
Lecture 11	Facts...........................................................................................................	272
Lecture 12	Water..........................................................................................................	281
Lecture 13	Vitamins & Minerals.....................................................................................	291
Lecture 14	Pre & Post Workout Nutrition......................................................................	307
Lecture 15	Myths of Supplements.................................................................................	315
Lecture 16	Macronutrient Supplements........................................................................	320
Lecture 17	Amino Acids, Creatine & Fat Burners...........................................................	325
Lecture 18	Diet Plannning............................................................................................	332
Lecture 19	Part \| Councelling - On Goal, BMR & Client History.....................................	339
Lecture 19	Part \|\| Councelling - On Role of Weight Training in Fat Loss......................	340
Lecture 19	Part \|\|\| Councelling - On Carbs & Protein(Diet Recall)................................	340
Lecture 19	Part \|\|\| Councelling - On Carbs & Protein(Diet Recall)...............................	340
Lecture 19	Part \|V Councelling - On Fats, Water,Vitamins & Minerals.........................	342

Introduction

Dear K11 Student,

Before you embark upon reading the contents of this manual, I wish to remind you of the philosophical principles on which K11 basis its teachings & line of thought.

If you are reading this manual then I presume that you are a student of the K11 Personal trainer course & have chosen to pursue a career of a Fitness professional. Hence it is necessary for me to enumerate the ethical & moral responsibilities that go along with becoming a Fitness Professional.

As a K11 Fitness Professional, you must constantly & tirelessly endeavour:
1. To inspire your client/gym member to aim for improvement in functionality & athletic ability even in the absence of a desire for the same in them.
2. To make your client/gym member aware of the true meaning of fitness by emphasizing & showing to him/her the contributions of all 5 components of fitness in improvement of functionality no matter what the sport, profession, age, gender of the individual.
3. To make your client/gym member aware of the destructive forces of aging if left unchecked by non-compliance with the fitness lifestyle. To make him/her understand that the universal goal of a fitness lifestyle is improvement in quality of life through better functionality by ultimately fighting the aging process.
4. To desist from engaging your client/gym member in any activity, form of exercise or exercise that pretends to be a part of a fitness regime but does not aid in improvement of functionality.
5. To practice what you preach in the strictest possible sense & become a role model for your clients/gym members by being a striking example of the benefits of leading the fitness lifestyle.
6. To have unlimited patience with your clients/gym members in resolving their doubts, dogmas, myths & misunderstandings about the true meaning of fitness as enumerated in this manual.

This manual's purpose is to educate you about the nutritional requirements of exercising individuals. It teaches you that there is no exercise regime in this world that can improve body composition without a diet based on the guidelines of Sports Nutrition.

This manual clarifies K11's stand on the purpose of nutrition, improvement in performance & staving off age related degeneration as far as possible.

This manual shatters to smithereens the age old myth that a "Calorie is a Calorie"

This manual reiterates that the only nutrition worth pursuing is Sports Nutrition.

This manual deals factually with the controversial & misunderstood concept of supplementation.

Ms. Gauri Murthy has been immensely successful in dealing with this complex subject in the simplest way possible allowing people with no scientific backgrounds to easily assimilate the knowledge contained within these pages.

As a Fitness professional it is your job to see to it that you use this knowledge to alter the diets of your clients in a bid to get the best results possible from their efforts in the gym.

As a Fitness professional it is your job to see to it that you motivate your clients to constantly stick to a Sports Nutrition diet.

This manual provides you with the tools needed to construct a diet for your clients.

A diet designed on the scientific principles enumerated in this book can never go wrong. It will always deliver results in any person in a physiologically normal state.

A Fitness professional is incomplete without nutritional knowledge.

A quote from Gauri is a fitting ending to my foreword "Training jump-starts the process of change, and Nutrition ensures its completion."

KAIZZAD CAPADIA
Director
K11 Fitness Management Co. Pvt. Ltd.

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Pages - [15] [200] [236]

Pg no.15

Achieving Fat Loss through Increase in Metabolism

1. Transient increases in metabolism are immediately achieved by

• Weight training

The muscle breakdown (catabolism) brought about during a weight training session stimulates a great deal of muscle repair (anabolism). This greatly elevates metabolism for a few to 24-48 hours depending on the workout intensity and size of the muscle group recruited. This process powerfully increases fat-burn in the client's body when performing all routine or higher intensity activities. This is called as 'Afterburn'.

• Anabolism exceeding catabolism

Increased Muscle Repair and Growth can occur only if adequate quantity of highly bioavailable protein is continuously supplied to the body, i.e. a positive nitrogen balance needs to be maintained throughout the day. Carbohydrates should be provided as an energy fuel so that protein is spared for muscle growth, but should be restricted so that the energy deficit compels fat burning.

• Thermogenic stimulation of metabolism Foods with a high thermogenic value i.e. rich in protein and fibre (with a thermic effect lasting upto 3 hours) should be ingested every 3-4 hours so that there is continuous stimulation and metabolism remains elevated.

• Cardiovascular training

It is a crucial support to fat burn, also essential to increase stamina and circulatory capacity. It burns fat duringthe exercise and elevates metabolic rate, burning fat at a faster rate for about 45 minutes post-exercise. Protein breakdown and use of amino acids for energy also occurs depending on the intensity of the cardio.

2. A long-term increase in metabolism is achieved by

• Increase in Muscle mass can be achieved over a period of weeks and months by regular intense weight training and a sustained domination of anabolism over catabolism by a consistent high-quality protein and restricted carb intake, as discussed above. As discussed earlier, muscle is a highly metabolically active tissue. Muscle gains therefore lead to a continuously elevated BMR, burning fat at a faster speed in all activities, even at rest.