This document discusses nutrition and its importance for sports. It begins by classifying nutrients into macronutrients like carbohydrates, proteins, and lipids that provide energy, and micronutrients like minerals and vitamins needed in smaller amounts. Carbohydrates are the main energy source and come from foods like glucose. Healthy nutrition involves balance and variety. For sports, meals should provide enough energy and carbohydrates should be emphasized before and after exercise along with rehydration. General nutrition guidelines are presented.
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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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Nutrition
Why is it so important?
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Nutrient classification
Macronutrients
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 Classification
Macronutrients
Carbohydrates
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Nutrient Classification
Macronutrients
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 Classification
Macronutrients
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 Classification
Macronutrients
Lipids
25 – 30% of our consumption
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Nutrient Classification
Macronutrients
Proteins
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Nutrient Classification
Macronutrients
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
Micronutrientes
Minerales 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 Classification
Liquids - 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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Nutrition and Sport
General 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.ht
ml
http://www.deporteynutricion.net/
http://es.wikipedia.org/wiki/Nutrición_deportiva
http://www.nutricion.org/