Nutrition and Sport IES Rodrigo Caro Ute Eigenstetter 16/11/2011 Translated by Natalie Mosson.
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Transcript of Nutrition and Sport IES Rodrigo Caro Ute Eigenstetter 16/11/2011 Translated by Natalie Mosson.
Nutrition and Sport
IES Rodrigo CaroUte Eigenstetter16/11/2011Translated by Natalie Mosson
Alimentación y Deporte IES Rodrigo Caro
Ute Eigenstetter
Contents
Nutrition – Why is it so important? Different nutrient classification
Macronutrients Micronutrients Liquids
Healthy nutrition Nutrition and Sport Bibliography
Alimentación y Deporte IES Rodrigo Caro
Ute Eigenstetter
NutritionWhy is it so important?
Alimentación y Deporte IES Rodrigo Caro
Ute Eigenstetter
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
Alimentación y Deporte IES Rodrigo Caro
Ute Eigenstetter
Nutrient ClassificationMacronutrients
Carbohydrates
Alimentación y Deporte IES Rodrigo Caro
Ute Eigenstetter
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
Alimentación y Deporte IES Rodrigo Caro
Ute Eigenstetter
Nutrient ClassificationMacronutrients
Lipids
Alimentación y Deporte IES Rodrigo Caro
Ute Eigenstetter
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
Alimentación y Deporte IES Rodrigo Caro
Ute Eigenstetter
Nutrient ClassificationMacronutrients
Proteins
Alimentación y Deporte IES Rodrigo Caro
Ute Eigenstetter
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
Alimentación y Deporte IES Rodrigo Caro
Ute Eigenstetter
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
Alimentación y Deporte IES Rodrigo Caro
Ute Eigenstetter
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.
Alimentación y Deporte IES Rodrigo Caro
Ute Eigenstetter
Healthy Nutrition
Alimentación y Deporte IES Rodrigo Caro
Ute Eigenstetter
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
Alimentación y Deporte IES Rodrigo Caro
Ute Eigenstetter
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 alot. Fast-absorbing
carbohydrates(glucose/maltodextrin) After exercise
The body needs more carbohydrates and proteins
Recovery of liquids with sugar and minerals.
Alimentación y Deporte IES Rodrigo Caro
Ute Eigenstetter
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