Macronutrients

macronutrients consist of :

• fats
• protein
• carbohydrates

"Nutrients are substances needed for growth, metabolism and for other body functions. macronutrients are nutrients that provide calories or energy. the prefix makro is from the greek and means big or large, and this term is used because macronutrients are required in large amounts. There are three classes of micronutrients : proteins, carbohydrates and fats" Diet.com(2015)

Carbohydrates

"Carbohydrates are organic compounds in tissues or food that can be broken down to be one of the main sources of energy for humans or animals. Classified as simple or complex, carbohydrates are mainly starches and sugars".   Your Dictionary [2015]

Carbohydrates are a source of energy. When consumed they are converted by the body into glucose and this is used as fuel for cells such as the ones going to the brain and the muscles. each carbohydrate consists of 4 calories per gram. The chemical structure of a carbohydrate is carbon hydrogen and oxygen. There are two different types of carbohydrate which are simple and complex carbohydrates.

Simple carbohydrates are fast releasing carbohydrates hence the name 'simple'. "All simple carbohydrates are made of just one or two sugar molecules. They are the quickest source of energy, as they are very rapidly digested." Nutrition MD [2015] . Some examples of Simple carbohydrates are monosaccarides these are one unit sugars and disaccharides these are two unit sugars. There is also monosaccharides which include glucose fructose and galactose. Some food examples are  sweets, cakes and fizzy drinks this is because there is a high amount of sugar in them. Athletes would use simple carbs if they where competeing in quick bursts of exercise such as a 100m sprinter

Complex carbophydrates are slow releasing this is why they are labelled 'complex' carbohydrates.They are made up of sugar molecules bound together and are often high in fiber.Complex carbohydrates help to keep the body fuelled for long periods of time, helps aid digestion and helps to keep your heart healthy. Food sources for complex carbs are nuts, whole grain breads and pasta and also fruits and veg. The sports to which complex carbohydrates are used are usually the ones that go on for a long duration such as a marathon.

  

Protein

There are in excess of 10 thousand different proteins in our body. The main functions of protein in our body is repair and maintain body tissues also it helps with the development and repairing of those tissues. Another function of protein is for the transportation of enzymes and hormones in our body. If we do not have proteins in our body we wouldnt be able to produce or rebuild body cells, tissue or organs and muscles. 1 protein consists of 4 calories per gram.Proteins consist of structures which are reffered to as amino acids. amino acids are broken down into two different combinations one being non essential amino acids and the other being essential amino acids.

Essential amino acids

Essential amino acids are unable to be made by the body so we have to rely on getting these from food sources. The food sources are such as meat    eggs and some dairy products. An example of this linking it to sports performance would be weight training this is because when weight training after you need to replenish damaged cells and the only way in which to do this is to consume the right amount of protein to help recover and to help grow your muscles.

Non Essential amino acids

These are the amino acids of which our body synthese itself. These are found in foods but as oppose to essential amino acids we do not need these as much mainly because the body can synthese these itself. The place where the body makes these amino acids are the liver and this process is called transmination. Linking this to sports performance an athletes consumption of proteins is dependent upon what spot they do and there general diet. An example of this is a rugby player because after a game a player would often take a protein shake or a protein bar to help aid recovery as after the game there isnt enough time to go for a good meal 15 mins after exercise.

Fats

(split second nutrition) 2015

This  video is a brief over view of fats and in the text below i will be going into more depth

Saturated fat

This is the unhealthier option compared to unsaturated fats because of where you get it from such as the food sources. The food sources are animal fats, choclate,cheese and processed meats. while saturated fats may be good for quick burst of energy they sit in your stomach and put you at a high risk of getting heart disease, also it puts you at a high risk of getting type 2 diabetes and obesity.

Unsaturated fats

These are split in two catorgories which are polyunsaturated and monosaturated fatty acids. the food sources of unsaturated fats are olives, sammon and avacodos. The consumption of unsaturated fats is healthier than saturated fats and can provide us with more energy when it comes to sport. They can help with the lowering of your cholesterol so therefore not carrying a health risk.

Polyunsaturated fats

These fats eaten in moderation can have a posotive effect on our health. these are used as alternatives to trans and saturated fats. This fats is most commonly found in foods that are plant based or oils so some examples would be salmon and sunflower oil.

Omega 3 fatty acids

This acid is one of the polyunsaturated fatty acids. This is from fish and athletes often use this in tablet form to provide them with energy, this can also help with sports performance because it aids power, strength and speed. It cand also help with muscle and bone growth.

Monounsaturated fats

Monosaturated fats are not dissimmilar to polyunsaturated fats because they help to control your blood sugar levels therefore making it so your less olikely to get type 2 diabetes.

References

Diet.com (2015) macronutrients. [Online] Available from: http://www.diet.com/g/macronutrients [Accessed on 22/04/2015]

Your dictionary [2015] Examples of complex carbohydrates. [Online] Available from: http://examples.yourdictionary.com/examples-of-complex-carbohydrates.html [Accessed on 23/04/2015]

Nutrition MD [2015] Making sense of foods. [Online] Available from :http://www.nutritionmd.org/nutrition_tips/nutrition_tips_understand_foods/carbs_versus.html [Accessed on 23/04/2015]

( split second nutrition) 2015. What are types of fat. (online at url) https://www.youtube.com/watch?v=zdJMj5jIqs4 [Accessed on 26/04/2015]

Micronutrients



Micronutrients are needed in our body but only in small doses, as oppose to macronutrients they dont provide us with energy but they are needed for other important things in the human body. There are two types of mironutrients which are vitamins and minerals.

Vitamins

Vitamins are required in our body in small amounts, they are grouped into two catagories which are fat soluble and water soluble vitamins. "Fat-soluble vitamins are found mainly in fatty foods and animal products, such as vegetable oils, milk and dairy foods, eggs, liver, oily fish and butter". NHS choices (2015). "Water-soluble vitamins are not stored in the body, so you need to have them more frequently". NHS choices (2015) water soluable vitamins are useually found in these food sources milk, eggs, dark veg, salmon and tuna.

        Heart Health Initiative (2015)
Above is a diagram showing the nutrients, there benefits and food sources.

Fat soluble vitamins

- Vitamin A has a few important functions such as it helps your immune sytem to help against infection, keeps your skin healthy and helps your vision in dim light. The recommended daily allowance for vitamin a is 0.7mg a day for men and 0.6mg a day for women.

- Vitamin D is another important vitamin to have as this helps with the growth and strengthening of our bones. The Recommended daily intake is 0.001mg. A deficency in this can result in adults getting fragile bones and children can get rickets. A sporting example of when this is needed is in most sports mainly contact ones such as rugby and fotball, this is because if you have fragiel bones you are much more likely to become injured as oppose to player with strengthened bones.

- Vitamin E like vitamin d helps to keep the bones healthy. The recommended daily intake is 4mg for males and 3mg for females.

- Vitamin K does not really have a defieceny if so it is rare that you have a deficency, but a deficency can make it so your red blood cells do not work correctly and this can effect your sports performance because it does not allow the oxygen in the blood cells to travel fast enough to the muscles and areas where it is needed. the recommended daily intake is 0.001mg a day.

Water soluble vitamins

- Vitamin B 

• B1 (thiamine)
• B2 (riboflavin)
• B3 (niacin)
• B5 (pantothenic acid)
• B6
• B7 (biotin)
• B12
• folic acid

      Medline plus (2015)

The vitamins listed above help your body with the process of breaking down the food you eat and is used to make energy.

The food sources are  "from proteins such as fish, poultry, meat, eggs, and dairy products. Leafy green vegetables, beans, and peas also have B vitamins. Many cereals and some breads have added B vitamins". Medline Plus (2015)

- Vitamin C is vital that we have it because the main functions of it are help protecting cells and keeping them healthy, helps with the maintenance of connective tissues and helps wounds to heal. A lack of vitamin c can lead to scury. This makes this important to sports performers because it helps with the protection of the bones and muscles.

Minerals

                                              MHC Asia group (2015)

Calcium

Calcium is needed to help stregthen and to biuld our bones. An example of this is a rugby player if they are going into a tackle or being tackled the stronger the bones the less likely they are to get injured.

Iron

Iron is needed in our body to help with the formation of red blood cells.A deficency in iron iron means not enough red blood cells are made therefore making it so that oxygen and other vital parts of red blood cells are not getting transported fast enough and in a good amount to the working muscles, organs and tissues. An example of this is a long distance runner.


Sodium chloride(salt)

This is vital in our body to maintain fluid balance, having to much salt in your diet can lead to such as high blood pressure and also gives you a higher risk of heart disease or a heart attack.

Potassium

Potassium like sodium chloride helps maintain fluid balance and keeps control of the fluids in the body.Having to much can lead to head aches, in a sporting situation this may lead ytou to make bad decisions  and loose your focus.










References

NHS choices(2015) vitamins and minerals. Available from:http://www.nhs.uk/Conditions/vitamins-minerals/Pages/vitamins-minerals.aspx [Accessed on: 26/04/2015]

Heart Health Initiative (2015) nutrients and absorbtion : what you need to know (Accessed from url) http://hearthealthinitiative.com/nutrients-and-absorption-what-you-need-to-know/ [Accessed on 26/04/2015]

Medline Plus (2015) B Vitamins (Accessed from url) http://www.nlm.nih.gov/medlineplus/bvitamins.html [Accessed on 27/04/2015]

MHC Asia group (2015) minerals and vitamins (Accessed from url) https://www.youtube.com/watch?v=JuYPUF-TobQ [Accessed on 27/04/2015]

Nutritional strategies

Pre, during and post nutrition

Pre

                                                       Online Soccer Academy(2015)
This video discusses the pre event meal, what you should eat, timings and what you shouldnt eat before a game.
19 secs in to 2 mins and 9 secs contains the relevant information about what i will be discussing in the text below.

Apre event meal is highly recommended this is because a pre event meal and drink can provide you with what you need to be able to sustain good performance throughout your activity without fatigueing easily.As the video says you should eat this meal 3-4 hours before the exercise youll be doing, this is so you have time to digest the food and so you are able to use the nutrients in the food to there best.The food you eat before exercise is dependent upon the activity you take part in for example a long distance runner would eat whole grain foods and pastas rich in carbohydrates before a run because this provides slow released energy which is what they need for there event.

During

During a game you want foods and drinks that are going to keep you energised and be able to last for the whole duration of the game. The main thing to have during exercise  plenty of fluids because you want to replace replace any energy lost and you need to stay hydrated. What you drink is dependent upon the sport you play because sports nutritionalists have the data and information now to cater for all sports and make the suitable sports drink for what ever sport you do.An example of this is a big 6 foot rugby player would need to take on  more food and drink because they will ultimately loosing more energy during exercise.The foods you have during exercise can also have an impact on your sports performance because you eed foods that quickly digest and provide good energy as oppose to unhealthy snacks with high sugar levels such as sweets. Some food examples to consume during exercise is nuts, fruits and seeds.

Post

This is after exercise size and is often reffered to as the 'recover stage' this is because at this point you need to take on the correct fluids and eat the correct foods so you are able to replace anything lost during exercise and to repair muscles and tissues.  What is usually consumed after a match is something with high carbohydrates and high protein this is because the carbohydrates needed to replce energy stores and the protein is to help aid revovering and speed up the process. Many athletes use  protein supplements and bars usually 15 minutes after exercise to hlp aid the recovery process and because in sme cases people dont have access to a good healthy meal after exercise so this helps with that.

Carbohydrate loading

"A dietary practice that increases carbohydrate reserves in muscle tissue through the consumption of extra quantities of high-starch foods and isoften followed by some endurance athletes prior to competition". The free dictionary(2015)
This is a sports nutrition stratergy which requires you to eat an increased amount of carbohydrates 1-4 days before exercise. Carbohydrate loading is what you can do to improve your performance levels as this enables the muscle glycogen levels to increase and allows you to perform for longer periods. 

                                                    (Jacques Delmore, 2013 )




Fluid replacement

For fluid replacement water is one of the main things to drink, this is because it maintains body temperature and controls blood volume making it easier for the muscles to contract. Drinking water or sports supplements helps us to replenish lost nutrients when we have sweat. Making sure your fluids are replaced will make sure that you can maintain your level of performance and decrease your chance of becoming dehydrated ad fatigued.
Just like pre, during and post meals you need to do the same with fluid intake, you should take on at least 100-200ml of fluid 15 minutes before exercise, then during exercise you should take on fluid every 15-20 mins and once you have finished exercise you should take on the amount of fluid lost and this can be done by weighing yourself before and after the game and monitor the amountyou have taken on.










References

Online Soccer Academy (2015) meals for athletes : the pre game meal. Available (online at url)https://www.youtube.com/watch?v=ucPie_wIQ6Q [Accessed on 27/04/2015]

The free dictionary (2015) carbohydrate loading. Available (Online at url) http://medical-dictionary.thefreedictionary.com/carbohydrate+loading [Accessed on 27/04/2015]

(2013) Carb loading 7 day method. Available (Online at URL) https://www.youtube.com/watch?v=5_1QXEbFjvk [Accessed on 27/04/2015]

Hydration for sports performance

 

Why is fluid important?

Fluid intake is important in sports performance because it helps to maintain blood volume, regulate body temperature and allows muscles to contractions to take place. The main way the body regulates its temperature is through sweating so when exercising we need to replace fluid lost during sweating. The intake of fluid reduces the risk of heat stress, maintains muscle function and prevent dehydration.

Nautral food finder (2015)

Above shows the daily fluid intake for people at certain body weights.

There is a possibility of over drinking so sports nutritionists regulate sweat rates and from that they work out how much fluid is needed for the individual sports performer.

Dehydration

Dehydration occurs when your body looses more fluid than it has taken in. The main cause of dehydration is when people do not take in enough fluid when taking part in exercise, this can also be effected by the climate and humidity of the area. To not become dehydrated you must take on plenty of fluids trying to avoid fizzy drinks. The most common cause of dehydration in athletes are excessive sweating, inadequate fluid intake, failure to replace fluids that have been lost during exercise and exercising in hot weather conditions.

Fitness sports and deployed forces support (2015)

Above is a urine chart showing the colour your urine would be a ponts of hydration down to dehydration.

                                                         lucozade sport (2015)
This video above shows the different tests carried out at a top level to avoid dehydration and to sustain peak performance.

Hyponatraemia

 

Hyponatraemia occurs when the sodium levels in the body are to little, this is common in endurance athletes such as marathon runners because a cause of hyponatraemia is drinking to much but as an endurance athlete you have to drink lots to try to replace fluid thats lost because of sweating. When the sodium levels become low this causes your cells to swell with water, which can cause your brain to swell and your lungs to fill with fluid. The symptoms of hyponatraemia are confusion, headache, vomitting and swelling of the hands and feet.

Pre, inter and post hydration

Pre event hydration

This is recommended for athletes so that they are fully hydrated at the start of training or a competition, you are recommended to take 300-500 ml of fluid 10-15 minutes before exercise. this can have a substantial impact on sports performance because it makes sure you are fully hydrated and gives you the abilty to keep hydrated.

 

Inter event hydration

 

At this stage you are trying to replenish what you have lost whilst training or in a competition. The rehydration process can be speeded by drinking cool still drinks. the more intense the activity the more fluid is needed to be taken on, you should take on about 150-200ml of fluid every 15-20 mins during exercise.

 

Post event hydration

Sports nutritionalists often take into account weight and urine colour when trying to determine how much fluid needs to be taken on, these tests done frequently can help provide information for both pre and inter event hydration.

How this effects sports performance?

Hydration can have a massive impact on sports performance because when you are fully hydrated you are able to last longer and symptoms of fatigue dont show as much as when you are not hydrated. Not being hydrated it leads to a loss in energy and can often lead to injury or dehydration. A sports performer which is hydrated compared to one who isnt fully hydrated, the hydrated would perform better as they would have more energy and be better hydrated throughout the game.

References

Lucozade sport (2015) Lucozade Sport Performance Day 2012 - Hydration (Online at url) https://www.youtube.com/watch?v=WzB-sPj9uOQ [Accessed on 27/04/2015]

Nautral food finder (2015) hydration thurst for truth. (Online at url) http://www.naturalfoodfinder.co.uk/hydration-thirst-truth-blog [Accessed on 27/04/2015]

Fitness sports and deplyed forces support (2015) Hydrate (Online at url) http://www.navyfitness.org/nutrition/noffs_fueling_series/hydrate/ [Accessed on 27/04/2015]

Introduction

In this blog there will be a review about the 4 learning outcomes which are as follows:

LO1: Demonstrate knowledge of the underlying concepts and principles of macro nutrients and the macro nutrient requirements of different sports and exercise participants.

LO2: Evaluate and interpret the micro nutrient requirements of different sport and exercise participants and related issues.

LO3: Evaluate the appropriateness of nutritional strategies that aim to improve sport and exercise participant’s performance.

LO4: Present, evaluate and interpret the guidelines for optimal re hydration for a range of sport/exercise participants.

Sports nutrition is a vital part in sports because the foods we eat can help or deter how we play in sporting situations. The reason sports nutrition is important is because it helps to store or replace lost energy and also what we drink helps with hydration and replacing vitamins and minerals lost during exercise. Sports nutrition also provides us with the knowledge on pre and post match meals, this helps us have the right amount of energy and ultimately allows us to perform for the duration of the activity. Athletes now have their own sports nutritionist which come up with specific plans and dietary requirements for their sport, this can have a massive effect on the sports performer because with a correct diet on top of the exercise they do it can substantially improve performance.