Nutrition and sports (utte)

Nutrition and Sport

IES Rodrigo CaroUte Eigenstetter16/11/2011Translated by Natalie Mosson

Alimentación y Deporte IES Rodrigo Caro

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Contents

Nutrition – Why is it so important? Different nutrient classification

Macronutrients Micronutrients Liquids

Healthy nutrition Nutrition and Sport Bibliography

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NutritionWhy is it so important?

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Nutrient classificationMacronutrients

Substances which, when digested, assist in the maintainance and growth of tissue and in the development of bodily functions and physical activity.

Carbohydrates ProteinsLipids

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Nutrient ClassificationMacronutrients

Carbohydrates

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Nutrient ClassificationMacronutrients

Carbohydrates

They are characterised by their structure and number of sugar molecules Monosaccharides, disaccharides y

polisaccharides Functions:

Gives energy (main source of energy for physical activity)

Especially: glucose (monosaccharide

55 – 65% of our consumption

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Nutrient ClassificationMacronutrients

Lipids

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Composed of other simple molecules, in which there are fatty acids.

Main functions Gives energy They help develop tissue Transportation of other nutrients Protection

Nutrient ClassificationMacronutrients

Lipids

25 – 30% of our consumption

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Nutrient ClassificationMacronutrients

Proteins

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Nutrient ClassificationMacronutrients

Proteins Macromolecules composed of different

amino acids. Main functions

Structural (essential for growth) Energy (very small in comparison) Helps immune systeme and builds strength Helps in the formation of necessary substances

10 – 15% of our comsumption

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Clasificación de los nutrientes

MicronutrientesMinerales Vitaminas

Necesitamos pequeñas cantidades Participan en el metabolismo como

reguladores P.e. crecimiento físico Desarrollo de funcionas cognitivas Resistencia a infecciones

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Nutrient ClassificationLiquids - Water

Water is the main component of our bodies 60% of our body is made up of water.

Helps in all functions of the human body. Method of transporting other nutrients Helps to convert food into energy Regulates the temperature of the body

Consumption: minimum of 2 litres daily.

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Healthy Nutrition

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Nutrition and SportGeneral Rules

Variety A little of everything and everything in

moderation Balance

50-60% carbohydrates, 30-35 % fat and10-15% proteins

Amounts You must give yourself the necessary

energy to maintain a healthy weight

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Nutrition and Sport Before exercise

Preferably foods rich in carbohydrates Sufficient time to digest the good (no less than 3

hours before) Enough liquids mineralisation

During exercise Drink a lot. Fast-absorbing

carbohydrates(glucose/maltodextrin) After exercise

The body needs more carbohydrates and proteins

Recovery of liquids with sugar and minerals.

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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/

Nutrition and Sport

IES Rodrigo CaroUte Eigenstetter16/11/2011Translated by Natalie Mosson