1.
Lecture 4
Sports Nutrition
(Metabolism, Basal Metabolic Rate)

2.
The breakdown of molecules to
obtain energy is known as
A.Anabolism
B.Metabolites
C.Catabolism
D.Metabolism

3.
Metabolism
• Metabolism is a term that is used to describe all
chemical reactions involved digestion and the
transport of substances into different cells, in
maintaining the living state of the cells and the
organism.
• Metabolism is closely linked to nutrition and the
availability of nutrients.
• Metabolism can be conveniently divided into two
categories:
– Catabolism - the breakdown of molecules to obtain energy
– Anabolism - the synthesis of all compounds needed by the
cells

4.
Catabolism
• Catabolism is the set of metabolic pathways that breaks
down molecules into smaller units that are either oxidized to
release energy or used in other anabolic reactions. Catabolism
breaks down large molecules (such
as polysaccharides, lipids, and proteins) into smaller units (such
as monosaccharaides, fatty acids, and amino acids, respectively).

5.
Anabolism
• Anabolism is the set of metabolic pathways that
construct molecules from smaller units.These reactions
require energy. Anabolism is powered by catabolism,
where large molecules are broken down into smaller
parts and then used up in cellular respiration. Many
anabolic processes are powered by the hydrolysis of
adenosine triphosphate (ATP).

6.
Chemical compounds involved in the
process of metabolism is known as
___________
a) Metabolites
b) Radicals
c) Catabolites
d) Intermediates

7.
BASAL METABOLIC RATE
• Basal metabolic rate (BMR)
is the total number of
calories that your body
needs to perform basic, life-
sustaining functions. These
basal functions include
circulation, breathing, cell
production, nutrient
processing, protein
synthesis and ion transport.
• Since your basal metabolic
rate is based largely on
involuntary functions like
breathing and pumping
blood, changes in your day-
to-day activity don't do much
to raise or lower this number.

8.
TDEE is calculated by adding four numbers together: basal metabolic rate, thermic
effect of feeding, exercise energy expenditure, and non-exercise activity
thermogenesis.
TDEE = BMR + TEF + EEE + NEAT
THERMIC EFFECT OF FEEDING (TEF)
When calculating TDEE one has to take into account how much energy is required to
digest the food consumed. This is the thermic effect of feeding. To calculate TEF
simply multiply the BMR by 0.1.
Example:
BMR = 1600
1600 x 0.1 = 160 calories burned as the thermic effect of feeding.
EXERCISE ENERGY EXPENDITURE (EEE)
The third variable in the TDEE calculation is exercise energy expenditure (EEE). This
is the amount of energy one expends during exercise. There is no exact calculation
for this as EEE is unique to everyone but a rule of thumb is that it can range from
250 calories for light exercise to 500 for intense exercise.
Example:
A beginner client that workouts for an hour = 250 EEE
An advanced client working out for an hour plus = 500 EEE

9.
NON-EXERCISE ACTIVITY THERMOGENESIS (NEAT)
The fourth and final variable is non-exercise activity thermogenesis
(NEAT). This accounts for the number of calories a client burns in their
everyday life outside of exercise, whether that be from walking their dog,
sitting at their desk job all day, or working manual labor. For NEAT there is
no exact calculation and again it ranges from 250 calories to 500 calories
depending on the activity during the day.
Example:
A sedentary desk job employee = 250 NEAT
A delivery driver or construction worker = 500 NEAT
SAMPLE TDEE CALCULATION:
The client weighs 80 kg
BMR = 1600
TEF = 160
EEE = 250
NEAT = 250
TDEE 1600 + 160 + 250 + 250 = 2,260

10.
Which of these would be the most
accurate measure of REE in an ICU
patient?
a)Harris-Benedict equation
b) Indirect calorimetry
c) Schofield equation
d) 25 kcal/kg

11.
The Revised Harris-Benedict BMR equation is as
follows:
Metric formula for men
BMR = 88.362 + (13.397 × weight in kg) + (4.799 × height
in cm) - (5.677 × age in years)
Metric formula for women
BMR = 447.593 + (9.247 × weight in kg) + (3.098 × height
in cm) - (4.330 × age in years)

12.
The Mifflin - St Jeor BMR equation is as follows:
Metric formula for men
BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age in
years) + 5
Metric formula for women
BMR = (10 × weight in kg) + (6.25 × height in cm) − (5 × age in
years) − 161

13.
Calculating your daily calorie requirement
If you are sedentary (little or no exercise)
Calories Per Day = BMR x 1.2
If you are lightly active (light exercise or sports 1-3 days/week)
Calories Per Day = BMR x 1.375
If you are moderately active (moderate exercise 3-5 days/week)
Calories Per Day = BMR x 1.55
If you are very active (hard exercise 6-7 days/week)
Calories Per Day = BMR x 1.725
If you are super active (very hard exercise and a physical job)
Calories Per Day = BMR x 1.9

14.
Indirect calorimetry involves the
measurement of:
a.Accelerometry
b.heat loss
c.resting metabolic rate
d.oxygen consumption

15.
Which of the following is not a characteristic of
direct calorimetry?
a.Measures metabolic heat production
b.Uses oxygen consumption to estimate energy
expenditure
c.Measures temperature change of water to
assess energy expenditure
d.Requires the use of a metabolic chamber