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Nutrition and Sport

Nutrition and Sport. IES Rodrigo Caro Ute Eigenstetter 16/11/2011 Translated by Natalie Mosson. Contents. Nutrition – Why is it so important ? Different nutrient classification M acronutrients Micronutrients Liquids Healthy nutrition Nutrition and Sport Bibliography.

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Nutrition and Sport

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  1. Nutrition and Sport IES Rodrigo Caro Ute Eigenstetter 16/11/2011 Translated by Natalie Mosson

  2. Contents • Nutrition – Whyisit so important? • Differentnutrientclassification • Macronutrients • Micronutrients • Liquids • Healthynutrition • Nutrition and Sport • Bibliography

  3. NutritionWhyisit so important?

  4. NutrientclassificationMacronutrients • Substanceswhich, whendigested, assist in themaintainance and growth of tissue and in thedevelopment of bodilyfunctions and physicalactivity. Carbohydrates Lipids Proteins

  5. NutrientClassificationMacronutrientsCarbohydrates

  6. NutrientClassificationMacronutrientsCarbohydrates • They are characterisedbytheirstructure and number of sugarmolecules • Monosaccharides, disaccharidesy polisaccharides • Functions: • Givesenergy (mainsource of energyforphysicalactivity) • Especially: glucose(monosaccharide  55 – 65% of ourconsumption

  7. NutrientClassificationMacronutrientsLipids

  8. NutrientClassificationMacronutrientsLipids • Composed of other simple molecules, in whichthere are fattyacids. • Mainfunctions • Givesenergy • Theyhelpdeveloptissue • Transportation of othernutrients • Protection  25 – 30% of ourconsumption

  9. NutrientClassificationMacronutrientsProteins

  10. NutrientClassificationMacronutrientsProteins • Macromoleculescomposed of different amino acids. • Mainfunctions • Structural (essentialforgrowth) • Energy (verysmall in comparison) • Helpsimmunesysteme and buildsstrength • Helps in theformation of necessarysubstances  10 – 15% of ourcomsumption

  11. Clasificación de los nutrientesMicronutrientes • Necesitamos pequeñas cantidades • Participan en el metabolismo como reguladores • P.e. crecimiento físico • Desarrollo de funcionas cognitivas • Resistencia a infecciones Minerales Vitaminas

  12. NutrientClassificationLiquids - Water • Wateristhemaincomponent of ourbodies • 60% of ourbodyismade up of water. • Helps in allfunctions of thehumanbody. • Method of transportingothernutrients • Helpstoconvertfoodintoenergy • Regulatesthetemperature of thebody Consumption: minimum of 2 litres daily.

  13. HealthyNutrition

  14. Nutrition and SportGeneral Rules • Variety • A little of everything and everything in moderation • Balance • 50-60% carbohydrates, 30-35 % fat and10-15% proteins • Amounts • Youmustgiveyourselfthenecessaryenergytomaintain a healthyweight

  15. Nutrition and Sport • Beforeexercise • Preferablyfoodsrich in carbohydrates • Sufficient time todigestthegood (no lessthan 3 hoursbefore) • Enoughliquids mineralisation • Duringexercise • Drinkalot. • Fast-absorbingcarbohydrates(glucose/maltodextrin) • Afterexercise • Thebodyneeds more carbohydrates and proteins • Recovery of liquidswithsugar and minerals.

  16. Bibliography • Barbany, Joan Ramon: Alimentacion para el deporte y la salud. 2002. • MacMillan, Norman: Nutrición deportiva. Valparaiso 2006. • http://saludydeporte.consumer.es/alimentacion/index.html • http://www.deporteynutricion.net/ • http://es.wikipedia.org/wiki/Nutrición_deportiva • http://www.nutricion.org/

  17. Nutrition and Sport IES Rodrigo Caro Ute Eigenstetter 16/11/2011 Translated by Natalie Mosson

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