Nutrition for sport, exercise and health (IB)

Nutrition

The process of acquiring, consuming, and utilizing food and nutrients by the human body.

Energy Production

Proper nutrition supplies the body with the required energy to engage in physical activities.

Muscle Repair and Growth

Athletes need adequate protein to recover from workouts and build muscle mass.

Balanced nutrition

directly impacts an individual's physical performance.

well-nourished body

is better equipped to ward off illnesses and injuries.

Calcium and Vitamin D

Nutrients for strong bones, while antioxidants aid in tissue repair.

Optimal Health

is a dynamic balance of physical, emotional, social, spiritual, and intellectual health.

Body Composition

Nutrition influences body weight and composition.

Macronutrients

Carbohydrates, proteins, and fats are macronutrients that are essential for the body.

Carbohydrates

serve as the body's primary and most efficient source of energy.

omega-3 fatty acids

Nutrients to to improved mood and cognitive function

Proteins

are essential for repairing and building muscle tissue.

Dietary fats

serve as an energy reservoir for the body, especially during extended or low-intensity exercise.

Vitamins

are organic compounds that play crucial roles in various bodily functions.

Vitamin D

Vitamin that is vital for bone health and the regulation of calcium levels in the body.

Vitamin C

Vitamin that supports the immune system and acts as an antioxidant, helping to counteract exercise-induced oxidative stress.

Vitamin B-complex

These vitamins play a role in energy metabolism, which is essential for athletes to sustain their performance.

Vitamin A

Vitamin for vision, immune function, and tissue repair.

Vitamin E

An antioxidant that helps protect cells from oxidative damage.

Vitamin K

Crucial for blood clotting and bone metabolism.

Minerals

are inorganic compounds that serve as essential cofactors in various physiological processes.

Calcium

Mineral that is Vital for bone health and muscle function.

Iron

Mineral that is Required for oxygen transport in the blood and prevention of anemia.

Sodium, Potassium, and Magnesium

Important electrolytes that regulate fluid balance, nerve impulses, and muscle contractions.

Zinc

Supports immune function and assists in tissue repair.

Selenium

Acts as an antioxidant and supports the immune system.

Copper

Essential for iron metabolism and the formation of red blood cells.

Proper hydration

is a critical factor in athletic performance and overall well-being.

Electrolytes

are electrically charged minerals that play a crucial role in maintaining various bodily functions.

Sodium

Helps maintain fluid balance and is crucial for nerve function and muscle contractions.

Potassium

Supports muscle and nerve function.

Calcium

Essential for muscle contractions, including the heart.

Magnesium

Aids muscle and nerve function and is vital for bone health.

Pre-Hydration

Begin exercise in a well-hydrated state by consuming fluids in the hours leading up to exercise.

Post-Exercise Rehydration

After exercise, continue drinking fluids to replenish losses.

Pre-workout meal planning

is essential to provide the body with the necessary nutrients and energy for an effective exercise session.

Sports Drinks

These beverages contain carbohydrates, electrolytes (like sodium and potassium), and sometimes proteins.

Energy gels

are concentrated sources of carbohydrates in gel form.

Recovery nutrition

is important for replenishing energy stores and promoting muscle repair and growth.

Muscle Repair

The process of repairing and rebuilding muscle tissues that may experience micro-tears during exercise.

Reduction of Inflammation

The use of nutrients in recovery nutrition, such as antioxidants and anti-inflammatory compounds, to minimize exercise-induced inflammation and promote faster recovery.

Glycogen Replenishment

The process of replenishing glycogen stores that are depleted during exercise by consuming carbohydrates post-exercise.

Carbohydrate Types

Complex carbohydrates like whole grains, fruits, vegetables, and legumes, as well as some simple carbohydrates, for glycogen replenishment.

Combat Sports

Sports like boxing, MMA, and wrestling where athletes compete in specific weight classes to prevent significant disparities in size and weight between competitors.

Athletics

Track and field events, particularly throwing events like shot put and hammer throw, that have weight classes to ensure fairness.

Balanced Diet

A diet that provides the necessary nutrients for an athlete's sport and overall health, including carbohydrates, proteins, healthy fats, vitamins, and minerals.

Regular Exercise

Engaging in regular physical activity, including cardiovascular, strength, and flexibility exercises, to maintain a healthy body weight.

Consultation with Experts

Working with sports nutritionists, dietitians, trainers, and medical professionals to achieve and maintain a healthy body weight without compromising health or performance.

Rest and Recovery

through proper sleep and rest days in training schedules to prevent overtraining and promote overall well-being.

Filling Nutritional Gaps

The use of supplements to provide essential nutrients that may be lacking in an athlete's diet.

Recovery and Muscle Repair

Certain supplements that aid in post-exercise recovery by promoting muscle repair and reducing muscle soreness.

Protein Supplements

Shakes and powders used to support muscle growth and repair, especially in strength and endurance sports.

Creatine

A supplement that improves short-term, high-intensity activities and is commonly used by weightlifters and sprinters.

Branched-Chain Amino Acids (BCAAs)

aid in muscle recovery and can reduce exercise-induced muscle damage.

Multivitamins and Minerals

These supplements can help prevent nutrient deficiencies in athletes with high energy expenditure.

Caffeine

It provides an energy boost and increases alertness and endurance, making it a common choice for endurance athletes.

Electrolyte Supplements

These are crucial for maintaining proper fluid balance, especially in hot and humid conditions or during prolonged exercise.

Omega-3 Fatty Acids

These can reduce inflammation and support overall health.

Glucosamine and Chondroitin

They are often used to support joint health, especially in sports that put stress on the joints.