Nutrition

Nutrition — Process of providing or obtaining the food necessary for life.


Functions of Nutrients:

  • Provide energy.

  • Regulates metabolism.

  • Build and repair tissues.

Types of Nutrients

  • Macronutrients (Fuel Nutrients) (e.g., carbohydrates for 55-60%, protein for 10-15%, fats for < 35%)

  • Micronutrients (vitamins and minerals)

Carbohydrates — Primary energy sources particularly during high intensity and short duration exercise.

  • The presence regulates fat and protein metabolism.

  • The nervous system relies exclusively on carbohydrates for energy.

  • 1 gram of carbohydrates = 4.1 Kcal

  • 6 - 10g carbohydrates / kg body weight/day


Fats — Used during less intensity, long duration exercise.

  • Serves as primary energy source at rest and during low to moderate intensity exercise.

  • 1 gram of Fat = 9.4Kcal


Protein — Minor energy source

  • Converted to glucose in case of severe energy depletion or starvation.

  • Important for growth, repair, and maintenance of body tissues.

  • Make up enzymes that regulate metabolism

  • Involved in acid/base balance to maintain a neutral environment in our bodies.

  • Antibodies for diseases protection are formed from protein.

Vitamins — Essential for energy release, tissue building, and metabolic regulation.

Fat-Soluble Vitamins — Absorbed in the body and transported in the blood with dietary fats.

  • Excessive amounts are stored in the liver and fat cells until the body needs them.

  • (Vitamins A, D, E, K)

Water-Soluble Vitamins — Transported via water in teh body.

  • When in excess, these vitamins will go out through urines

  • Vitamins C and B

Minerals — Helps build strong bones and transmits muscular and nervous impulse.

  • Maintains water and acid-base balance.

  • Help vitamins perform the body’s chemical and hormonal activities.

  • Like vitamins, they don’t provide energy and cannot be produce by our body and need to be sourced.

Water — Most important nutrient which makes 60% of our body weight and is involved in almost every vital process.

  • Hydration: 33-35 ml x kg of body weight/day

  • 200-300 ml of water every 10-20 minutes of exercise (& before).