Nutrition

Nutrition in sports

What is nutrition in sports?

What is nutrition in sports?

Essential for sport performance. Provides the body with energy and nutrients needed to function properly during exercise. Helps atheltes improve energy levels, strenght, power, endurance and recovery. Also reduces illness risk and injury.

What are nutrients in sport

Substances in food absorbed in body & transported to cells throughout body.

What are the 2 categories of nutrients

Macronutrients(Carbs,Fats,Proteins)

Micronutrients(Vitamins,Minerals)

What are 2 types of carbohydrates?

Simple(sugar,fruits/fructose,milk/lactose,)

Complex(starch,rice,pasta,bread,provision)

Function of carbohydrates

Carbohydrates serve as a primary source of energy for the body.

Carbohydrates in sports performance

They are the primary source of energy for the body during exercise, especially high-intensity activities. Consuming carbohydrates before and during exercise can help maintain blood glucose levels and delay fatigue. Aid in muscle recovery .

Two types of fats

Saturated/Bad fat(Dairy,eggs,meat,)

Unsaturated/Good (Avocado,Olive&fish oil)

Functiom of fat

Provides energy & help body absorb materials and minerals. Gives insulation and protects organs.

Protein functions

Build and repair muscle tissue, make enzymes and hormones.

Protein sources

Meat,Poultry,Fish,Eggs,Dairy,Legumes,Nuts.

Importance of protein in sports

Building and repairing uscle tissue and support muscle growth.

Vitamin types

Fat soluble(A,D,E,K)

Water soluble(B,C)

Vitamin functions

Many bodily functions like metabolism, immune system amd vision and in sport produces energy and supporrs muscle function and metabolism.

Types of minerals

●Calcium

● Potassium

●Sodium

●Iodine

●Iron

●Zinc

●Magnesium

Pre event nutrition

Before an event eat meals high in carbs with moderate protein and fat 2 to 3 hours before event and 16 to 20 ounces 2 hours before event.

During event nutrition

In high intensity events consume carbojydrate gels, chews and fluids amd hydrate regularly

Post event nutrition

A meal or snack containing carbohydrates or proteins helps body start recovery process. Should be consumed within 30 mins after event. Rehydrate sufficiently.

Vitamin A function

Vision and immune function

Vitamin B1(thiamine function)

Converts food to energy

Vitamin B2(Riboflavin)

Produces red blood cells & converts food to energy

Vitamin B3(Viacin)

Produces hormones & converts food to energy.

Vitamin B12

Produces red blood cells & help maintain a healthy nervous system

Vitamin C(Ascorbic Acid)

Acts as antioxidant & supports immune system

Vitamin D

Support bone health and muscle function by aiding calcium absorption

Vitamin E

Protect cells from damage

Sources of Vitamin A

Carrots, paw paw, yellow or orange coloured fruits

Vitamin C source

Citrus fruits, pepper, tomatoes, broccoli

Vitamin D source

Sunlight, fatty fish, fortified dairy products

Vitamin E source

Nuts, seeds, vegetable oils

Calcium function

Helps with bone health, muscle contraction, nerve transmission

Potassium function

Maintain fluid balance, prevent cramps, supports muscle contraction

Sodium function

Regulates fluid balance, supports nerve function

Iodine function

Necessary for synthesis of thyroid hormones

Iron function

Essential for oxygen transport in blood & energy metabolism

Zinc function

Healing of wounds, protein synthesis, supports immune function

Magnesium function

Muscle and nerve function, energy production, bone health

Calcium source

Dairy products, leafy green vegetables, sardines

Potassium source

Bananas, potatoes, yogurt, spinach, apricots

Sodium source

All salts, processed foods, salted cod, mackerel

Iodine source

Prunes, shellfish, cranberries, strawberries

Iron sources

Red meat, poultry, fish, beets, spinach

Zinc sources

Meat, seafood, nuts, seeds, whole grains

Magnesium sources

Spinach, dark chocolate, cashew, tofu, seeds and nuts