Diet and Nutrition

Understanding Diet and Nutrition

• Nutrition is the process of providing or obtaining the food necessary for health and growth.
• A balanced diet is one that gives your body the nutrients it needs to function correctly.
• Diet refers to the kinds of food that a person, animal, or community habitually eats.
• Macronutrients are nutrients required in large amounts for our bodies, such as carbohydrates, proteins, and fats.
• Micronutrients are nutrients required in smaller amounts, such as vitamins and minerals.

Importance of Carbohydrates, Proteins and Fats

• Carbohydrates are the body’s main source of energy. They breakdown into glucose, which is used by our cells for energy.
• Proteins are essential for growth and repair in the body, as well as the maintenance of good health.
• Fats play a vital role in maintaining healthy skin and hair, insulating body organs against shock, maintaining body temperature, and promoting healthy cell function.

Understanding Vitamins and Minerals

• Vitamins are compounds that are necessary for normal growth and function, which we cannot synthesize within our bodies and thus must obtain them from our diet.
• Minerals are elements that originate in the earth and cannot be made by living organisms. They play a key role in various bodily functions.

Importance of Water and Fibre

• Water makes up about 60% of our body weight and is crucial to every body function.
• Fibre is the part of plant foods that bodies can’t digest or absorb. It aids in improving digestion, helps control blood sugar levels and reduces the risk of heart disease.

Effects of Poor Nutrition

• Poor nutrition can lead to health problems like obesity, heart disease, diabetes, and osteoporosis.
• Lack of nutrition can also lead to deficiencies of vitamins and minerals, leading to a weakened immune system and slower healing times.

The Impact of Diet on Performance

• Excellent nutrition can enhance sporting performance. Consuming the right balance of macro and micronutrients can provide the energy required to excel in physical activities.
• Pre-performance meals should aim to top up energy stores, with a focus on carbohydrates for energy production.
• Protein intake post-exercise is critical for recovery and muscle repair.

Supplements and Performance Enhancers

• Dietary supplements are used to ensure that athletes get an adequate dietary intake of essential micronutrients.
• Performance enhancing substances such as protein powders, creatine and caffeine can help athletes perform at a higher level, though ethical and health considerations should be taken into account.
• The misuse of performance-enhancing substances or methods, also known as doping, is banned by sport organisations because of the potential damaging effects on health and the unfair advantage they may give to athletes.