This document provides an overview of sports nutrition, including the basics of food groups, nutrients, guidelines for a balanced diet, and fine-tuning nutrition for different types of training and sports. It discusses the contribution of carbohydrates, fats, and proteins as fuels for exercise, as well as foods high and low in carbohydrates. Recommendations are provided for carbohydrate intake before, during, and after exercise based on sport and training intensity and duration.

1. SPORTS NUTRITION

3. Food Pyramid

10. NUTRIENTS Aids in health of digestion system. Helps reduce bowel cancer risk. Fibre Keeps body hydrated and maintains body temperature and blood pressure Water Help release energy build tissues, constituents of bones and teeth, aid digestion Minerals Protect and maintain the chemistry of the body. Enable growth and repair. Aid in digestion Vitamins Most concentrated source of energy, protects cells and major organs. Contains fat soluble vitamins Fats CHO are the most effective and efficient fuel for body. Basic function for energy Carbohydrates Formation, growth and repair of tissues such as muscles. Used to make hormones Protein Function Nutrient

51. Nutritional value of sports drinks NA 0-1 0-1 7.5 128 Mizone Water 110 0 0 15 260 Gaterade 19.3 0-2.5 NA 25.3 425 E2 Body Action 9 0-1 0-1 25.5 432.5 Fresh up Vits. NA NA NA 25.5 433 G –Force 110 0-1 0-1 46.3 713 Lucozade 62 0 0 20 335 Powerade Sodium [mg] Protein [kg] Fat [g] CHO [g] Energy [kg] Brand

55. Major Food sources of Vitamins fat soluble May impair blood clotting. Important in blood clotting Functioning of some bone and kidney protein meat, green leafy vegs., soya beans, cauliflower, cabbage K. Haemolytic anaemia in premature infants. Reduced resistance to tissue oxidation RBC. Production An anti oxidant may protect cell membranes. Wheet germ. Vegetable oils, margarine nuts Whole grain products, Green leafy vegs. E. Alpha- tocopherol stored in liver Symptoms. Major function Food source Vitamin

56. Water soluble vitamins Disturbance of nervous system function. Poor energy production, general fatigue Energy production through CHO metabolism Nerve and heart function Meat, pork, yeast, whole grains, nuts , all vegs, B1 Thiamin Scurvy, poor wound healing. Increased susceptibility to illness. Slower recovery from training stress Maintenance of connective tissue, cartilage, tendons ,bone. Absorption of iron Wound healing muscle regeneration Protects against oxidants Green leafy vegs. parsley, capsicum Citrus fruit, currents, tropical fruits, tomatoes C Ascorbic acid Symptoms Functions Food Source Vitamins

57. Water Soluble Vitamins General fatigue, gastro-intestinal disturbances, mental disturbances, skin disorders A vital component of co enzymes concerned with the energy process. Meat, liver, fish, eggs , yeast, peanuts, whole grain products Niacin Nicotinic acid General fatigue. growth impairment Inflammation of tongue and lips. Cracks at corner of mouth Energy production, through fat, protein metabolism, growth and development Milk, milk products, yeast, organ meats, eggs, whole grain, green leafy vegs. B2 Riboflain Symptoms Function Food source Vitamin

58. Water Soluble Vitamins A type of anaemia Nervous system disorders Formation of genetic material Maintenance of normal RBC production. Liver meat, diary products, oysters, sardines B12 Cobalamin Sleeplessness Irritability, depression, skin lesions, anaemia in latter stages Role protein metabolism, role in glucose metabolism Mainly high protein products, wholegrain, yeast, cereals, vegs, peanuts, bananas B6 Pyridoxine Symptoms Function Food Source Vitamins

59. Water Soluble Vitamins Tingling sensation in hands and feet. Impaired energy production Central role in CHO, fat, protein metabolism. Meat, poultry, Fish, grain, cereals, legumes, yeast, egg yolk Pantothenic acid Anaemic disorders. diarrhoea Formation of genetic material Maintenance of normal RBC production Liver, meat, fish, green leafy vegetables, orange juice Folic Acid Symptoms Function Food source Vitamin

60. Water Soluble Vitamins General fatigue Loss of appetite Inflamed tongue Nausea, depression, Skin lesion Metabolism of CHO, fats, and proteins. Role in nerve cell growth and function Meat, egg yolk, fish, nuts, vegs Biotin Symptoms Function Food source Vitamins

63. Iron Only about 10% iron absorbed from food. Absorption increased with vitamin C and decreases with phytic acid cereals Comment Excess is rare can cause liver damage Excess Anaemina, Reduces resistance to infection, Reduces O2 flow to muscles Deficiency Essential for the transport and utilisation of oxygen and important for many enzymes Formation of haemoglobin Function MSI Men 5g , ADI Men , MSI Women 5mg Women 12mg. Requirement Rich -- Liver, kidney, and dried apricots Moderate. – meat ,eggs, vegetables, whole grain cereal, and dried beans Sources

64. Calcium 99% calcium found in bones and teeth, stored in bones to maintain blood levels and cells. High protein intakes can cause loss of urine. Excess fibre can bind minerals making them unavailable for absorption Comment Possible kidney stones, muscles and bone changes. Excess Muscle cramp, rickets, Osteoporosis caused by low calcium and hormonal factors more common in women after menopause Deficiency Acts with phosphorous in the structure of bone and teeth, Role in blood clotting, transmission of nerve impulses, growth ,muscle contraction, relaxation, muscle and liver glycogen. Function MSI 400mg ADI 600mg Requirement Good-- Milk, cheese, yogurt, fish[ with edible bones sardines ] Green leafed Vegs. Some in whole grain, nuts Poor in eggs butter cream, and potatoes Sources