Introduction to Sports Nutrition

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Basics of Nutrition

Macronutrients

Macronutrients provide calories or energy to the body. Their function is to promote:

• cellular growth
• metabolism
• maintenance of normal bodily functions

Macronutrients are necessary in large amounts to provide a full and proper effect. The three types of macronutrients are:

• carbohydrates
• proteins
• fats

Carbohydrates	Proteins	Fats
Body's main fuel source Broken down into blood glucose Red blood cells and the brain only use glucose for energy Types: sugars, starch, fibre	Chemical foundation for all cells, antibodies, enzymes and hormones Amino acids are the building blocks of proteins Promotes wound healing Plays a role in development and repair of bone, muscle and skin Protein needs are increased during more stressful times and/or during illness Essential for transport of oxygen around the body	An essential nutrient, necessary for normal functioning of the body Concentrated form of energy Help maintain body temperature and insulation of body organs Necessary for health skin and normal nerve function Carry the fat-soluble vitamins A, D, E, and K

Micronutrients

Micronutrients are essential, but we need these in smaller amounts. Micronutrients are necessary for cell growth and function. The human body can not produce micronutrients so it must be consumed.

Vitamins	Minerals
Fat soluble - absorb through intestines with fat (Vit A, D, E, K) Water soluble - dissolve in water (Vit B complex and C)	Fluid and electrolyte balance (sodium, potassium) Bone health (calcium, magnesium) Oxygenation of blood (iron)

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