Sports Nutrition

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Sports Nutrition Assignment 1 task 1
Nutrition is the process by which chemicals from the environment are taken up in the body to provide the energy and nutrients which are needed to keep us alive and healthy. Also providing the body with growth and repair to our muscles. Apart from water and oxygen, the needs of the body must be met by the intake of foods. Our recommended daily amount (RDA) on calories is 2500 for men and 2000 for women to maintain a healthy diet. Our bodies need nutrients to remain fit and healthy and are all found in the seven components of a normal diet. They consist of carbohydrates, protein, fats, minerals, vitamins, water and fibre. Nutrients can be divided into two main groups; macronutrients and micronutrients. The three macronutrients are carbohydrates, protein and fats. These are needed in the body to provide energy and build structure of body. Also micronutrients are vitamins and minerals. These are needed in smaller amounts and work to unlock energy out of macronutrients. Carbohydrates are nutrients which contain carbon, hydrogen and oxygen (CHO) to produce energy. For every one gram of carbohydrate there is four kcals. Carbohydrates provide the body with energy. There are two types of carbohydrates, simple and complex. Simple carbohydrates consist of sugary foods like’s cakes and sweets, and energy drinks like lucozade sport, which release energy quickly. Complex carbohydrates consist of starchiest foods like potatoes, pasta and bread which energy is release slowly. Also sugar units with complex carbs are polysaccharides as they are slow releasing energy. Also the sugar units with simple carbs are monosaccharide, which is one sugar unit and disaccharide which is two sugar units. The nutritional requirements for carbohydrates should be between 50 and 60 per cent of calorie intake to provide energy for the body. The energy content of carbohydrate is 1g provides 4 kcals. To work out the daily amounts of carbohydrates that you need, you need to know how much exercise you do. For example the more exercise you do the more carbohydrates you need to consume. Firstly there is sedentary, which means not active and that 4-5 per kg of body weight. Secondly moderately active this is 6-7per kg of body weight. Finally endurance athlete which is 8-10 per kg body weight. For example if a person weighs 56kg and exercised regularly their carbohydrates requirement would be 56x7= 392 x4 = 1568 would be their daily amount. References Used= national diploma sport book- gill’s class notes Another type of nutrient is fats. Fats are composed of Carbon, Hydrogen, and Oxygen. However the ratio of hydrogen to oxygen is much higher. This is why fat is more concentrated source of energy than carbohydrates. Some foods, including most fruits and vegetables, have almost no fat. Other foods have plenty of fat. They include nuts, oils, butter, and meats like beef. Fats provide a source of concentrated energy which is needed for endurance activities like a marathon. The leanest of people will have large amounts of energy stored as fat. Fat can be divided into two main groups - saturated and unsaturated. Saturated fats are usually solid at room temperature and are usually from animal products like meat, butter and whole milk. Unsaturated fat can be split into monounsaturated and polyunsaturated. Mono is usually at room temperature, and poly are made up of longer chains, which includes low fat spreads, labelled high in polyunsaturated fats. One gram of fat will provide us with 9 kcal; also one pound of fat will be approx 3500 kcal. Fats provide texture and flavour to our food which sometimes leads to over consumptions.

How much is too much FAT?
Per 100g| High| Low|
Total Fat| 20g| 3g|
Saturated Fat| 5g| 1.5g|
Sugar| 15g| 5g|
Salt| 1.5g| 0.3g|

The daily requirements for fats are 95g for men and 70g for women. Also it’s recommended that know more than 35% of fats is used as energy in our diets. The RDA...
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