FOOD ENERGY and

OPTIMUM NUTRITION
for
EXERCISE
FOOD as Energy
CALORIE ----A MEASUREMENT OF FOOD ENERGY
One kilogram–calorie (kilocalorie [kCal], or simply calorie)
expresses the quantity of heat necessary to raise the
temperature of 1 kg (1 L) of water 1 C (from 14.5 to 15.5C).
For example, if a particular food contains 300 kCal, then
releasing the potential energy trapped within this food’s
chemical structure increases the temperature of 300 L of
water by 1C. Different foods contain different amounts of
potential energy.
Gross Energy Value of Foods
Laboratories use bomb calorimeters to measure the total
or gross energy value of various food macronutrients.

Bomb calorimeters operate on the principle of direct

calorimetry, measuring the heat liberated as the food
burns completely.
Gross Energy Value of Foods
The bomb calorimeter works as follows:

• A small, insulated chamber filled with oxygen under

pressure contains a weighed portion of food.
• The food literally explodes and burns when an electric
current ignites an electric fuse within the chamber.
• A surrounding water bath absorbs the heat released as
the food burns (termed the heat of combustion). An
insulating water jacket surrounding the bomb prevents
heat loss to the outside.
Gross Energy Value of Foods

• A sensitive thermometer measures the heat absorbed

by the water
Heat of Combustion

The heat liberated by the burning or oxidation of food in a

bomb calorimeter represents its heat of combustion
(total energy value of the food).
Net Energy Value of Foods

Differences exist in the energy value of foods when

comparing the heat of combustion (gross energy value)
determined by direct calorimetry with the net energy
available to the body.
Net Energy Value of Foods
This pertains particularly to protein because its nitrogen
component does not oxidize. In the body, nitrogen atoms
combine with hydrogen to form urea, which excretes in
urine. Elimination of hydrogen in this manner represents
a loss of approximately 19% of protein’s potential energy.
The hydrogen loss reduces protein’s heat of combustion
in the body to about 4.6 kCal per gram instead of 5.65
kCal per gram in the bomb calorimeter.
Net Energy Value of Foods

In contrast, identical physiologic fuel values exist for

carbohydrates and lipids (neither contains nitrogen)
compared with their heats of combustion in the bomb
calorimeter.
Digestive Efficiency
The ingested macronutrient availability to the body
determines their ultimate caloric yield.

Availability refers to completeness of digestion and

absorption.
Normally, about 97% of carbohydrates, 95% of lipids, and
92% of proteins become digested, absorbed, and available
for energy conversion.

Furthermore, less energy becomes available from a meal

with a high-fiber content.
Considering average digestive efficiencies, the net kCal
value per gram available to the body equals

Atwater values=
4.0 for carbohydrates, 9.0 for lipids, and 4.0 for proteins.
Energy Value of a Meal

The caloric content of any food can be determined from

Atwater values if one knows its composition and weight.
How to Read a Food Label
Nutrition Labeling and Education Act, which brought
sweeping changes for food labeling. All foods, except
those containing only a few nutrients such as plain
coffee, tea, and spices, now provide consistent nutrition
information. The food label must display the following
information prominently and in words an average person
can understand
 TERMS ON FOOD LABELS
Free: Nutritionally trivial and unlikely to have physiologic
consequences; synonyms include “without,” “no,” and “zero”.
High: Twenty percent or more of the Daily Value (DV) for a given
nutrient per serving; synonyms include “rich in” or “excellent in”.
Less: At least 25% less of a given nutrient or calories than the
comparison food.
Low: An amount that allows frequent consumption of the food
without exceeding the nutrient’s DV.
Good source: Product provides between 10% and 19% of a given
nutrient’s DV per serving.
Cholesterol Terms
Cholesterol free: Less than 2 mg per serving and 2 g or
less of saturated fat per serving.
Low cholesterol: Twenty mg or less of cholesterol per
serving and 2 g or less of saturated fat per serving.
Less cholesterol: Twenty-five percent or less of
cholesterol per serving and 2 g or less of saturated fat
per serving.
Fat Terms
Extra lean: Less than 5 g of fat, 2 g of saturated fat, and 95mg of
cholesterol per serving and per 100 g of meat, poultry, or seafood.
Fat free: Less than 0.5 g of fat per serving (no added fat or oil).
Lean: Less than 10 g of fat, 4.5 g of saturated fat, and 95 mg of
cholesterol per serving and per 100 g of meat, poultry, or seafood.
Less fat: Twenty-five percent or less fat than the comparison
food.
Low fat: Three grams or less of fat per serving.
Light: Fifty percent or less fat than the comparison food (e.g.,
“50% less fat than our regular cookies”).
Less saturated fat: Twenty-five percent or less saturated fa than
the comparison food.
Energy Terms
Calorie free: Fewer than 5 calories per serving.
Light: One-third fewer calories than the comparison food.
Low calorie: Forty calories or less per serving.
Reduced calorie: At least 25% fewer calories per serving
than the comparison food.
Fiber Term

High fiber: Five g or more of fiber per serving

Sodium Terms
Sodium free and salt free: Less than 5 mg of sodium per
serving.
Low sodium: One hundred forty mg or less of sodium per
serving.
Light: Low-calorie food with 50% sodium reduction.
Light in sodium: No more than 50% of the sodium of the
comparison food.
Very low sodium: Thirty-five mg or less of sodium per
serving
Calories Equal Calories
A calorie reflects food energy regardless of the food
source.

The more food consumed, the more calories consumed.

An individual’s caloric intake equals the sum of all energy
consumed from either small or large quantities of foods.
Optimal Nutrition
for Exercise and
Sports
NUTRIENT CONSUMPTION OF THE SEDENTARY AND
PHYSICALLY ACTIVE

Physically fit Americans, including those involved

individual increased physical activity, consume diets that
more closely approach dietary recommendations than
less active peers of lower fitness levels
DIETARY REFERENCE INTAKES
a radically new and more comprehensive approach to
nutritional recommendations for individuals.

DRIs as the umbrella term for an array of new

standards— Estimated Average Requirements (EARs),
Adequate Intakes (AIs), and the Tolerable Upper Intake
Levels (ULs)—for nutrient recommendations to plan and
assess diets for healthy people.
 The DRIs also provide value for macronutrients and food
components of nutritional importance for compounds
believed to have health-protecting qualities

The DRI value also includes recommendations that apply

to gender and life stages of growth and development
based on age including pregnancy and lactation
MYPYRAMID: THE ESSENTIALS OF GOOD NUTRITION

offers a fresh look and a complementary Web site

(www.mypyramid.gov) to provide personalized and
supplementary materials on food intake based on age,
gender, and level of daily activities
The Guidelines, formulated for the general population,
also provide a sound framework for meal planning for
physically active individuals. The principal message
advises consuming a varied but balanced diet.
Importance is placed on a diet rich in fruits and
vegetables, cereals and whole grains, nonfat and low-fat
dairy products, legumes, nuts, fish, poultry, and lean
meats