Diet and Nutrition Basics

Nutrients are substances in food that your body needs for growth, repair, and energy.
These nutrients include proteins, carbohydrates, fats, vitamins, minerals, and water.
Proteins are essential for building and repairing body tissues, such as muscle and skin.
Carbohydrates are the body’s main source of energy. They are broken down into glucose, which is used by cells for energy.
Fats provide the body with long-term energy storage and insulate it to maintain body temperature.

Importance of Balanced Diet

A balanced diet involves consuming the right quantities and proportions of these nutrients.
A balanced diet can help maintain a healthy weight and reduce the risk of diseases such as heart disease and diabetes.
Combining a balanced diet with regular physical activity can further contribute to a healthier lifestyle.

Role of Vitamins and Minerals

Vitamins and minerals play a variety of roles, such as aiding in bone health (calcium), carrying oxygen to the tissues (iron), and maintaining skin health and the immune system (vitamin C).
Each vitamin and mineral has a specific job — if you have low levels of certain vitamins and minerals, you may get health problems.

Hydration and Physical Performance

Staying hydrated is crucial, especially during physical activity.
Dehydration can lead to decreased performance, increased body temperature, and increased risk of injury.
It’s recommended to drink water before, during, and after exercise to maintain hydration levels.

Effects of Poor Nutrition

Consuming too many fats and sugars and not enough vitamins and minerals can lead to poor health outcomes.
An unhealthy diet can lead to obesity, type 2 diabetes, and other health problems.
It can also result in bad breath and tooth decay from high sugar consumption.
On the other hand, not eating enough or eating a diet deficient in essential nutrients can lead to unhealthful weight loss, poor energy levels, and poor overall health.

Sport-Specific Diet and Nutrition

Different sports and physical activities have different dietary requirements.
Endurance activities may require a greater intake of carbohydrates for sustained energy.
Muscle-building activities necessitate a higher intake of protein for muscle growth and repair.

Remember the importance of applying diet and nutrition knowledge to practical situations. This includes knowing what types and amounts of food to eat both on a daily basis and before, during, and after sports or physical activities.