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The role of different nutrients (PE) (Carbohydrates (Carbohydrates are the…
The role of different nutrients (PE)
Carbohydrates
Carbohydrates are the main source of energy for the body.
They provide energy for:
Muscles
They are found in starch from pasta or rice
When you eat the carbohydrates, some will get used and some will be stored in the
liver and muscles
ready for when it's needed or turned into fat.
55-60%
is needed to be eaten for a healthy diet
Proteins
Helps the body to
grow and repair itself
they are needed for building and repairing muscles after exercise.
They are made from molecules called
amino acids
Our body can make new proteins from the amino acids in food.
Protein can be found in meat, fish, eggs and beans
15-20%
is needed to be eaten for a healthy diet
Fats
Fats are made from molecules called
fatty acids
They provide more energy than carbohydrates for low-intensity exercise.
Only some vitamins can be absorbed by the body using fats. Too many saturated fats can cause
obesity
They also help keep the body
warm and protect organs
, which helps prevent injury.
25-30%
is needed to be eaten to have a healthy diet
Vitamins and minerals
Vitamins
They help your
bones, teeth, skin and other tissues to grow
. They are also needed for many of the body's
chemical reactions
e.g some are used in the processes that release energy from food
Fat-soluble vitamins
can be stored
in the body. These are some examples
Vitamin A
- needed for your growth and vision
Vitamin D
- needed for strong bones so help prevent injury
Water- soluble vitamins
can't be stored
, so you need to eat them regularly, for example:
Vitamin C
- good for your skin and helps to hold your body tissues together. It's also really important for your immune system, so helps you stay healthy so you can train and perform well.
Minerals
needed for
healthy bones and teeth
, and to build other tissues. minerals can help in various chemical reactions in the body
Calcium
- needed for strong bones and teeth, but also for muscle contraction.
Iron
- used in making red blood cells, which carry oxygen round the body, eg to the muscles
Water
Water is
needed in loads of chemical reactions
in the body. It's also used in
sweat to help you cool down
when your body temp rises eg through exercise. As well as sweating, you also lose water through your
breath, urine and faeces
If you don't drink enough water you then become
dehydrated
. This means your body does not have enough water to work well. This can cause many things:
Blood thickening
- blood gets thicker making it harder for the heart to pump blood around the body. It also decreases the flow of oxygen to muscles, so you can't perform well in aerobic exercise eg swimming
Slower reactions and poor decision making
An increase in body temperature
, as without enough water, the body can't sweat effectively. This can cause overheating and maybe even fainting through heat exhaustion.
Muscle fatigue and cramps
- this could mean you have to stop doing an activity. Endurance athletes - may not be able to finish their event.
Rehydration
with water or sports drinks
during and after
physical activity helps avoid dehydration. This is important in endurance events and hot climates where you sweat more. Sports drinks have sugar in them to replace the energy your muscles have used up. They also contain a bit of salt which helps the water rehydrate you quickly.