Nutrition Basics: Carbs, Proteins, and Fats

Study Notes

Break down into simpler sugars: glucose, fructose, and galactose for energy absorption.
Recommendations for athletes: 6 to 10 g/kg of body weight for optimal performance.
Major sources include sugar, cereals, grains, and dried fruits.

Fundamental building blocks of all living cells.
Composed of amino acids containing carbon, oxygen, hydrogen, and nitrogen.
Continuous synthesis and degradation maintain muscle and lean tissue mass.
Best sources of complete proteins: eggs, milk, meat, poultry, and dairy products.
Protein intake recommendations for athletes: 1.2 to 1.7 g/kg of body weight.

Comprise carbon, hydrogen, and oxygen; they are the most energy-dense macronutrient.
Function to provide energy, protect organs, and aid in vitamin absorption.
Healthy fat sources include nuts, seeds, vegetable oils (like canola, olive, peanut), and avocados.
Recommended fat intake: 20% to 35% of total energy consumption.

Known as micronutrients, crucial for energy production, hemoglobin synthesis, bone health, immune function, and protection against oxidative damage.
Common deficiencies in athletes’ diets typically include calcium, vitamin D, B vitamins, iron, zinc, and magnesium.

Nutrition significantly impacts athletic performance parallel to physical training.
Sports nutrition aims to prepare athletes pre-performance, maintain energy during training, and aid recovery post-training.
Provides guidance on healthy dietary practices, supplement use, and monitors for eating disorders or nutritional issues.
Offers specialized nutritional advice for vegetarian, vegan, or other dietary restrictions, including athletes with disabilities.

Essential nutrients include carbohydrates, proteins, fats, vitamins, minerals, and fluids.
Balance between calories consumed and expended is crucial for maintaining energy levels.

Quick energy from carbohydrates is essential and should be consumed properly based on activity duration.
Hydration post-exercise is vital; replace lost fluids by weighing oneself before and after activity or checking urine color.

Post-exercise meals should occur within two hours post-workout to replenish glycogen stores.
Ideal post-workout nutrition: a 4:1 ratio of carbohydrates to protein.
Solid foods can be as effective as sports drinks; liquids may aid digestion and meet nutritional ratios within the time window.