P.E

• Nutrition


  Plays a crucial role in athletic performance, providing the fuel and nutrients needed for energy, recovery, and overall health
• Energy and Endurance


  • Proper nutrition ensures athletes have the energy and stamina to perform at their best, especially during endurance activities
• Muscle Growth and Repair

  • Protein-rich foods support muscle growth and repair, crucial for athletes undergoing training and competition
• Recovery


  • Nutrient-rich foods aid in faster recovery post-exercise, reducing muscle soreness and fatigue
• Immune Function


  • A well-balanced diet supports a strong immune system, reducing the risk of illness and downtime for athletes
• Injury Prevention


  • Certain nutrients, like calcium and vitamin D, are essential for bone health, reducing the risk of fractures and injuries
• Principles of Proper Nutrition

  • Balance - eat the right proportion from different categories of food
  • Adequacy - eat adequate amount of food, not too much
  • Variety - eat different types of food from Go, Glow and Grow categories

  
• Macronutrients


  Nutrients that provide energy and are essential for athletic performance
• Micronutrients


  Nutrients that are only needed in very little amount
• Carbohydrates


  • Critical macronutrient for athletes, providing the primary source of energy for muscles and the brain during exercise
  • Carbohydrates are broken down into glucose, which is stored in muscles as glycogen and used during physical activity for energy
  • During high-intensity exercise, carbohydrates are the body's preferred fuel source
  • Adequate carbohydrate intake can improve endurance and delay fatigue during prolonged exercise
  • Carbohydrate loading, or increasing glycogen stores before an endurance event, can enhance performance
  • Consuming carbohydrates after exercise helps replenish glycogen stores and promotes faster recovery
  • Athletes should focus on complex carbohydrates like whole grains, fruits, vegetables, and legumes for sustained energy release
  • Simple sugars should be consumed in moderation, especially before exercise, to avoid rapid spikes and crashes in blood sugar levels
• Protein


  • Vital macronutrient for athletes, playing a crucial role in muscle repair, growth, and overall health
  • During exercise, muscle fibers experience microscopic damage. Protein is essential for repairing and rebuilding these fibers, leading to muscle growth and strength gains
  • Consuming protein after exercise helps stimulate muscle protein synthesis, aiding in faster recovery and reducing muscle soreness
  • Athletes should focus on high-quality protein sources such as lean meats, poultry, fish, eggs, dairy products, legumes, and plant-based protein sources like tofu and tempeh
  • Protein supplements such as whey protein powder can also be beneficial for athletes who struggle to meet their protein needs through whole foods alone
  • Distributing protein intake evenly throughout the day and consuming protein-rich foods within 30 minutes to two hours post-exercise can maximize muscle protein synthesis and recovery
• Fat


  • Essential macronutrient for athletes, providing a concentrated source of energy and supporting overall health
  • Fats are a rich source of energy, especially during low to moderate-intensity exercise and endurance activities
  • Fats play a crucial role in the absorption of fat-soluble vitamins (A, D, E, and K), which are important for immune function, bone health, and overall well-being
  • Fats are a component of cell membranes and are essential for maintaining cell structure and function
  • Omega-3 fatty acids, found in fish like salmon and in walnuts and flaxseeds, have anti-inflammatory properties and may help reduce exercise-induced inflammation and support recovery
• Water


  • Essential for life and plays a critical role in athletic performance, aiding in temperature regulation, nutrient transport, and overall health
  • During exercise, the body produces heat, which must be dissipated to maintain optimal body temperature. Sweating is the body's primary mechanism for cooling down, and adequate hydration is crucial for maintaining this process
  • Water is a key component of blood, which transports nutrients and oxygen to cells and removes waste products. Proper hydration ensures efficient nutrient delivery to muscles, enhancing performance and recovery
  • Electrolytes such as sodium, potassium, and chloride are essential for maintaining fluid balance, muscle function, and nerve transmission. Athletes lose electrolytes through sweat, so it's important to replenish them through hydration and proper nutrition
  • Dehydration can impair performance, leading to fatigue, cramps, and reduced endurance. Maintaining proper hydration levels can help athletes perform at their best and avoid dehydration-related issues
• Vitamins


  • Vitamin A - Helps the body use carbohydrates, proteins, and fats; maintains healthy skin, bones, teeth, and hair; aids vision
  • Vitamin B - Essential to brain function, cell metabolism, and energy level
  • Vitamin B12 - Aids in maintenance of red blood cells
  • Vitamin C - Aid in bone, teeth, and skin formation and resistance to infection; help protect the body from oxidative damage
  • Vitamin E - Important to vision, reproduction, and the health of your blood, brain and skin
• Minerals


  • Folate - Aids in the formation of red blood cells and protein
  • Iron - Help in regulating the chemical reactions in the body; helps in energy metabolism; important in transporting oxygen through the bloodstream; prevents anemia
  • Calcium - Helps build and maintain bones and teeth; nerve and muscle function and blood clotting
  • Zinc - Helps carry out body processes; plays a role in immune function, protein synthesis, and wound healing
• Nutrition Timing


  • Before Exercise - The food eaten before exercise serves as energy source and will define one's performance
  • During Exercise - Proper food intake Increases endurance and performance
  • After Exercise - Eat after exercise to reload the body's glycogen supply. Ideal to eat within the first 30 minutes with 1g of carbohydrate for every 1kg of an individual's weight
• For "Carbo Loading" - Consume water every 15-30 minutes to Increase Blood Glucose & glycogen level
• Rest and Sleep


  • The process of repairing and rebuilding tissues takes place when our body is at rest. It also makes you feel yourself at best
• The main aim of the warm-up is to prepare your body for exercise by increasing blood flow, raising heart rate, warming up muscles and joints, improving flexibility and reducing injury risk.
• A cool down helps reduce muscle soreness and stiffness that can occur during or after exercise