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Nutrition & performance - Coggle Diagram

- - - - • Although there are no absolute minimum or maximum recommendations for total carbohydrarw intake, a sedentary 70kg person’s daily carbohydrate intake typically amounts to about 300 g or betw 40% - 50% of total calories.
        
        • Nutritious dietary carbohydrate sources consist of fruits, grains & vegetables
        
        • Table-classification of carbohydrates
  - - - • Primarily serves as ab energy fuel
        • Particularly during intense physical activity
      - 2- Protein sparer
        
        • Adequate carbohydrate intake helps to preserve tissue protein
        
        3- Metabolic primer/ prevents ketosis
        
        • Components of carbohydrate catabolism serve as “primer” substrate for fat oxidation
        
        • Insufficient carbohydrate breakdown – either through limitations in glucose transport into the cell (eg diabetes where insulin production wanes or insulin resistance increases) or glycogen depletion through inadequate diet or prolonged exercise causes fat mobilization to exceed fat oxidation. The lack of adequate byproducts of glycogen catabolism produces incomplete fat breakdown with accumulation of ketone bodies.
        
        4- Fuel for the CNS
        
        • The CNS requires an uninterrupted stream of carbohydrate for proper function.
        
        • Individuals who train intensly should consume betw 60-70 % of daily calories as carbohydrates, predominantly in refined, complex form (400-800g, 8-10g per kg of body mass)
        
        • When ms’s supply of glycogen depletes, physical activity intensity decreases to a level determined by the body’s ability to mobilize & oxidize fat.
  - - - • According to common classification, lipids belong to one of three main groups; simple lipids, compound lipids, derived lipids
        
        Functions
        
        • Protection of vital organs
        • Thermal insulation
        • Vitamin carrier & hunger suppressor
        
        Consuming approx. 20g of dietary far daily provides sufficient source & transport medium for the 4 fat soluble vitamins A,D,E & K
    - - • Combination of linked amino acids form proteins
        • 2 types. essential and non-essential proteins
        • For adults the protein RDA equals 0.83 g per kg of body mass
      - Role of proteins
        
        • All proteins contribute to tissue structures or exists as important constituents of metabolic, transport , & hormonal systems
        
        • Proteins makes up betw 12 -15 % of body mass but the protein content of different cells varies considerably.
        
        • Amino acids provide the major building block for synthesizing tissue.
        
        • Amino acids activate vitamins that play a key role in metabolic & physiologic regulation.
        
        • Proteins serve as primary constituents for plasma membranes & internal cellular material.