PeH

• 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
• ADEQUACY


  Eat adequate amount of food, not too much
• BALANCE


  Eat the right proportion from different categories of food
• VARIETY


  Eat different types of food Go, Glow and Grow categories
• Nutrients


  Important food substances that help our body function properly
• Macronutrients


  • Carbohydrates
  • Protein
  • Fats
• Carbohydrates


  Critical macronutrient for athletes, providing the primary source of energy for muscles and the brain during exercise
• Energy Source


  • 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
• Endurance and Performance


  • 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
• Recovery


  • Consuming carbohydrates after exercise helps replenish glycogen stores and promotes faster recovery. This is especially important for athletes with multiple training sessions or competitions in a day
• Types of Carbohydrates


  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
• Muscle Repair and Growth

  • During exercise, muscle fibers experience microscopic damage. Protein is essential for repairing and rebuilding these fibers, leading to muscle growth and strength gains. Athletes engaging in resistance training or intense workouts require higher protein intake to support muscle repair and growth
• Recovery


  • Consuming protein after exercise helps stimulate muscle protein synthesis, aiding in faster recovery and reducing muscle soreness. Including protein in post-workout meals or snacks is important for optimizing recovery and preparing for the next training session
• Types of Protein


  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
• Timing of Protein Intake

  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
• Fats


  While often misunderstood, fats are an essential macronutrient for athletes, providing a concentrated source of energy and supporting overall health
• Energy Source


  • Fats are a rich source of energy, especially during low to moderate-intensity exercise and endurance activities. Athletes with high energy demands can benefit from including healthy fats in their diet to support their energy needs
• Fat-Soluble Vitamins


  • 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. Including healthy fats in the diet ensures adequate absorption of these vitamins, which are essential for athletes' health and performance
• Cell Membrane Structure


  • Fats are a component of cell membranes and are essential for maintaining cell structure and function. Adequate intake of healthy fats supports cell integrity and communication, which is important for overall health and athletic performance
• 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
• Temperature Regulation


  • 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
• Nutrient Transport


  • 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
• Electrolyte Balance


  • 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
• Performance and Endurance


  • 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
• Hydration Guidelines


  Athletes should drink water regularly throughout the day, before, during, and after exercise to maintain hydration. Monitoring urine color and body weight changes can help athletes assess their hydration status
• Micronutrients


  • Vitamins
  • Minerals
• Nutrition


  Plays a crucial role in athletic performance, providing the fuel and nutrients needed for energy, recovery, and overall health
• Importance of nutrition for athletes

  • Energy and Endurance
  • Muscle Growth and Repair
  • Recovery
  • Immune Function
  • Injury Prevention
• Principles of proper nutrition

  • Adequacy
  • Balance
  • Variety
• Macronutrients


  Nutrients that provide energy and are essential for athletic performance (Carbohydrates, Protein, Fats, Water)
• Micronutrients


  Nutrients that are only needed in very little amount (Vitamins, Minerals)
• Carbohydrates


  • Critical macronutrient for athletes, providing primary source of energy
  • Improve endurance and delay fatigue
  • Help replenish glycogen stores and promote faster recovery
• Proteins


  • Vital for muscle repair, growth, and overall health
  • Stimulate muscle protein synthesis and aid in faster recovery