Nutrition For Health & Exercise Part 1

15% protein 30% fat 55% CHO

10-15% protein 20-25% fat 60-75% CHO

Predominant source of energy for high intensity exercise Important to consume before, during & after exercise Carbohydrates stored in muscle & liver as glycogen & transported in form of glucose Contain elements of carbon, hydrogen & oxygen & store lots of energy Excess CHO stored as Adipose Tissue

Ranking of carbohydrates according to their effect on blood glucose levels It’s important to consider GI of CHO foods & when they should be consumed in relation to training Low GI (Complex starches) - sustained release of glucose to blood, should form main part of meals, consists of hundreds of sugar units E.g. bread, pasta, rice, etc. High GI (Simple sugars) - sharp rise in blood glucose but short lived: sugar rush E.g. sweets, cakes,etc. Types = glucose, sucrose, fructose & lactose

Major energy source at rest & during low intensity exercise Insulation when exercising in cold Protective layer around vital organs, e.g. heart, liver & spleen Types: Saturated fats - found in meats & diary, in excess can raise cholesterol & increase risk of CHD & HD Monosaturated fats - olive oil, nuts - can reduce cholesterol Polyunsaturated - corn oil, seeds - reduce cholesterol, less effective than mono

Healthy diet should include Omega 3 & 6 fatty acids but not trans fats Stored as triglycerides in adipose tissues & skeletal muscle Energy released through oxidation of free fatty acids - this is slow & only works at rest/during low to moderate intensities of exercise

Provide Amino Acids for growth & repair of muscle tissue Provide AA for manufacture of enzymes & hormones used in energy production Provide AA for manufacture of haemoglobin & myoglobin for oxygen transport Provide energy for endurance activities Found in red meat, fish, poultry, beans & lentils Only 10% of energy derived from protein & this is only participating in activities for 1hr +

Needed for muscle & nerve functioning, tissue growth & release of energy from foods Vitamin C important for athlete as it helps body to absorb iron

Found in fresh fruit & veg, cereals, eggs, meat & fish Calcium - formation of bones/teeth, vital role in muscle contraction & nerve transmission Phosphorus - found in ATP & PC - energy production Iron - haemoglobin & myoglobin - oxygen transport Sodium, potassium & chlorine - correct rate of exchange of nutrients/waste

Healthy bowel - passage of food Maintain blood glucose levels by reducing rate of glucose absorption Lowers cholesterol

Age Sex Build Metabolic rate Frequency, intensity & type of exercise - harder the exercise = more energy demands

Positive = Calories consumed > calories burned Negative = Calories consumed < calories burned Neutral = Calories consumed = collies burned