Nutrition

• Nutrients


  Supply energy for everyday tasks as well as materials for growth, repair and bodily functions
• Food can be broken down into 6 essential areas

  • Carbohydrates
  • Fats
  • Proteins
  • Vitamins
  • Minerals
  • Water
• Carbohydrates


  • Main supply of energy during most types of exercise as it's fast to break down
• Types of Carbohydrates


  • FIBROUS Carbohydrates
  • STARCHY/COMPLEX Carbohydrates
  • SIMPLE SUGAR Carbohydrates
• FIBROUS Carbohydrates


  • High in fibre for bowel and digestive tract health
  • Also high in vitamins, minerals and water
  • Mainly fruits and vegetables and cereals like All-bran
• STARCHY/COMPLEX Carbohydrates


  • Digestion breaks down starches into glucose
  • Stored as glycogen in the muscles and liver
  • Pastas, rice, breads, cereal, porridge, potatoes, bananas
  • Also high in vitamins, minerals
• SIMPLE SUGAR Carbohydrates


  • Low in nutritional value
  • Sugar is good energy source and quickly absorbed but can cause quick high followed depletion
  • May assist in quick recovery of muscle glycogen levels immediately following fatiguing exercise
  • Can lead to obesity, diabetes etc.
• Proteins


  • Made of Amino Acids
  • Necessary for growth and repair, particularly in muscles
  • Emergency energy source if no other exists (Starvation, anorexia etc.)
  • Sources: red meat, fish, chicken, nuts, milk, beans, peas
• Fats


  • Used for Insulation, Protection of Organs and Energy Source
  • Main energy used at rest and also used with carbohydrates
  • Slow to digest and uses more oxygen to create energy than carbohydrates
• Types of Fats


  • Saturated
  • Unsaturated
• Saturated Fats


  • Animal products (solids at room temperature)
  • Blue cheese, cream
  • Can cause build up in arterial walls (Atherosclerosis)
  • High in LDL's
• Unsaturated Fats


  • Oils (liquids at room temperature)
  • More healthy alternative
  • Monounsaturated: Canola and olive oils have a protective effect against CVD. High in HDL's which remove Cholesterol from cells and take back to the liver
• Vitamins


  • Important for all bodily functions
  • Balanced diet provides all those needed
• Types of Vitamins


  • Water soluble
  • Fat soluble
• Water soluble Vitamins


  • Dissolve in water and is not accumulated in the body
  • Daily intake required. Excesses are removed in urine
  • Vitamin B and C (fights infection)
• Fat soluble Vitamins


  • Stored in the fat of the body
  • Vitamins E, K, D and A
  • The body can also produce its own
  • Can build up to toxic levels if taken in excess
• Minerals


  • Important for cells to work properly
  • Balanced diet provides all those necessary
  • Iron, Calcium, Iodine, Potassium, Sodium, Phosphorus...
  • Deficiencies can cause major problems (Osteoporosis, anemia etc.)
• Calorie Calculations


  • Carbohydrates 1g = 4 calories
  • Protein 1g = 4 calories
  • Fat 1g = 9 calories
  • Alcohol 1g = 7 calories
• Water


  • Most important nutrient
  • 60-80% of the human body is water
  • It assists with the transport of materials in the body by making up most of the liquid parts of the blood (plasma), helps regulate body temperature, and helps break down food in the digestive system
  • Food sources: vegetables, food, milk
• Female teen
• Male teen
• A person can lose 4 cups of water during every hour of exercise
• Balanced diet


  • 50% grains and vegetables (carbohydrates)
  • 30% fat (from foods like avocado, oils, almonds, dairy products)
  • 20% protein (meat, eggs and fish)
• Glycaemic Index (Carbohydrates)


  • Ranks foods from 0-100 according to how much they raise blood sugar over a 2-hour period, compared to pure glucose
  • A GI score of 70 means this food will raise blood sugar by 70% as much as pure glucose in a 2-hour period
• Low GI foods


  • Consumed prior to participating in endurance activities (60+ mins) lead to minimal changes in blood glucose and insulin levels and lead to glycogen sparing
• Moderate GI foods


  • Consumed during endurance activities increase carbohydrate availability and enhance performance
• High GI foods


  • Quickly replenish carbohydrate stores during recovery
• Carbohydrate loading for endurance athletes (triathlon, marathon etc.)

  1. Low to moderate GI foods should consumed 3-4 days prior to race day and up to 3 hours prior to the start of an endurance race

  2. To store their body with large amounts of energy that will be used during the race. This can include slowly absorbed carbohydrates and quickly absorbed carbohydrates like Simple Sugar carbohydrates

  3. Breads, apples, milk
• Nutrition for endurance athletes during activity

  1. Moderate to high GI foods consumed during endurance activities increase carbohydrate availability and enhance performance

  2. It enhances performance by increasing the store of carbohydrates in the body

  3. Ice cream, bananas, popcorn
• Nutrition for endurance athletes during recovery

  1. High GI foods quickly replenish glycogen (carbohydrate) stores during exercise and recovery. Should be consumed in the first 30min after exercise

  2. Chips, donuts, watermelon