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Fitness and Nutrition - Diet

Nutrition for Sport

Diet also plays an important role in your overall physical fitness. The athlete needs a combination of carbohydrates, proteins, and fats. Carbohydrates provide quick energy, but offer no lasting benefits. Proteins build and repair muscle tissue. The sport diet must have two basic components;

enough fuel to meet training and sport demands
essential nutrients for good health

Nutrients

Carbohydrate - for energy
Fat - for energy
Protein - for growth and repair of tissue
Vitamins - for growth and repair of tissue
Minerals - for regulation of body processes
Dietary Fiber -for regulation of body processes
Water - for regulation of body processes

Food Pyramid

(Suggested Daily Servings)

Carbohydrates

There are two main types of carbohydrates,

Complex carbohydrates also contain vitamins, minerals and dietary fiber and are therefore better for you. Simple carbohydrates are high in sugar content and can also be high in fat content.

Fat

A small amount of dietary fat is necessary for good health.

Protein

Protein is essential for building and maintaining the body's tissues, such as muscles, skin, hair and blood. Protein also helps in the formation of antibodies.
The basic units of protein are called amino acids. There are 20 amino acids, 9 of these cannot be

Vitamins and Minerals

Minerals are required for nerve transmission and muscle contraction.
The two most important minerals for an athlete are iron and calcium.

Dietary Fiber

Dietary fiber consists of plant material such as cellulose, hemicellulose, pectin, polysaccharides, gums, mucilage and lignin.
These are found in whole grain cereals, fruit, vegetables, nuts and legumes.

Water

Water is essential for the body to function properly.
Water is passed regularly by the body and through the lungs and skin, so it needs to be replaced.
Thirst is not a good indicator to replace water lost through training or sport.
The correct way to estimate water losses is to weight yourself before and after training or sporting activities. This weight lost should be replaced with water.
During training or prolonged sport, it is best to consume a small glass of cold water at frequent intervals.
In summer, the volume of water consumed will increase due to losses from increased perspiration.