Importance of Nutrition and Your Diet

Importance of Nutrition and Your Diet By Paula-Marie, Korin, and Mina Table of contents 01 02 Nutrients 03 Water 04 If I were training for an Ironman Malnutrition & Overnutrition 05 Challenges #1 Nutrients 7 Main Types of Nutrients 7 Main nutrition Carbohydrates Protein It is the body’s main source of energy, found in foods like rice, bread, pasta, fruits, and dairy. They break down into glucose (sugar), which fuels the body. Essential for building, repairing, and maintaining body tissues, such as muscles, skin, and organs. Found in meat, fish, eggs, dairy, beans, and nuts. Dietary Fibre Fats A type of carbohydrate that the body can’t digest, helping to control blood sugar, improve digestion, and prevent constipation. Found in fruits, vegetables, whole grains, and legumes. Provide stored or needed energy, protect organs, and help absorb fat-soluble vitamins (A, D, E, and K). Found in oils, butter, nuts, and fatty meats. 7 Main nutrition Water Makes up a large part of the body and is crucial for survival. It helps regulate temperature, transport nutrients, remove waste, and keep organs functioning properly. Minerals Help regulate body processes like nerve function, muscle contraction, and fluid balance. Calcium strengthens bones, iron helps transport oxygen, and potassium supports heart health. These are found in dairy, meat, vegetables, and nuts. 7 Main nutrition Vitamins Help the body function properly, supporting immunity, skin health, bone strength, and energy production. They are found in various foods, with some dissolving in water (e.g., vitamin C) and others in fats (e.g., vitamin D). ● This concludes why it would be important to have balanced diets especially as athletes as it enhances sports performance and promotes muscle growth and repair ● The nutrients are shared to different parts of your body for them to function properly, this could protects you from heart diseases, diabetes and cancer #2 Water How water is used in the body and the requirements to consume more when exercising The uses of water in the body How Water is Used in the Body: Why You Need More Water When Exercising: Makes up 60-70% of our body mass, gets less as we get ● Acts as a coolant older ● Compensates for water loss via sweat ● Keeps joints moving smoothly ● Maintains circulation, which helps with ● Helps digest food and remove waste ● Regulates body temperature -> Combined benefits let us reach maximum ● Maintains balance in the body and efficient functioning of athletic performance and concentration. ● cramping systems such as nervous and circulatory. Dehydration Affects cognitive ability, fatigue and lethargy, low blood pressure. In severe cases: Kidney stones, hypovolemic shock, seizures, etc. Electrolytes in water Electrolytes are minerals that are essential in hydration. Examples and roles Magnesium : Supports heart, muscle, and nerve ( Found in nuts, greens, and whole grains ) Calcium : Supports bones ( Mainly found in dairy products ) Sodium : Maintains fluid balance ( Found in diet as salt ) Potassium : Muscle movement and nerve signals ( Found in bananas, spinach, potatoes, etc ) Electrolytes are crucial for high performance athletes, as they are lost through sweating and can be replenished through sports drinks or health supplements. - Adequate electrolyte amounts are acquired through a varied, balanced diet with necessary nutrients, - Our body keeps electrolyte levels controlled, -> There’s often little need for supplementary electrolytes Water Requirements ( Measurements count for all fluids consumed ) Age Men (avg) < 8 Years Women (avg) ** Men typically have 1 - 1.2L /day higher hydration 9 - 13 Years 2L /day 1.8L /day 14 - 18 Years 2.4L /day 2L /day 19 - 60 3L /day 2.2L /day > 60 requirements due to their faster metabolism, testosterone, and higher muscle mass. At least 2L /day Requirements vary if you are going through sickness, pregnancy, or living in hotter, drier climates Water requirements Key points 1. Athletes and people who are involved in rigorous exercise daily require higher levels of hydration. It is recommended to take an additional 400-700ml of water per hour of training. Before: Drink 400-700ml 2-3 hours before and a glass of water (200ml) 30 minutes before training During: Drink 100-200ml in 15 -20 minutes intervals After: Drink 1L for every kg of water weight loss. For prolonged periods, electrolytes are recommended to replenish sodium and carbohydrates lost during exercise. Indicators for hydration needs can be thirst or urine color. #3 Malnutrition Description Malnutrition & Exercise Performance What is malnutrition? ● This is not just starvation ● This is the imbalance of nutrients in the body. ● This can be a little or too much nutrition. ● This includes undernutrition and overnutrition. Why it matters for our health & exercise: ● It reduces our energy and endurance ● Slows muscle recovery ● Increases injury risks ● It affects growth and our overall performance Types of Malnutrition Description Undernutrition & Athletic Impact What Is Undernutrition? Effects on Athletes: ● Not consuming enough nutrients ● Weak immune system ● Can be short-term or long-term ● Decreased strength and stamina ● Includes wasting, stunting, and ● Slower recovery after workouts underweight ● Poor muscle development ● Can involve vitamin and mineral deficiencies - A consequence of undernutrition is that over time, it can also increase the risk of chronic diseases such as diabetes, cancer, and stroke Overnutrition & Exercise Health What Is Overnutrition? Effects on Performance: ● Excess calorie intake ● Extra body weight strains joints ● Often linked to processed foods ● Reduces speed and endurance ● Can still lack key nutrients ● Increases fatigue ● Measured using BMI ● Raises risk of chronic disease such as type 2 diabetes, stroke and more NOTE Overnutrition is commonly identified using Body Mass Index (BMI). BMI is calculated by dividing weight (kilograms) by height squared (meters²). ○ BMI 25.1–29.9 – Overweight ○ BMI 30+ – Obese BMI does not directly measure body fat, but it helps estimate risk for weight-related health problems. - During puberty, teenagers grow at different rates and sizes, which can sometimes look like malnutrition but is usually just normal development #4 If i were training for an Ironman Explain the levels of nutrients needed for training and competing in a large physical event. If I were training for an ironman… - Nutrient % of daily calorie intake Est amount /kg of body weight/day Source(s) Use Considerations Carbohydrates 55%-65% 8-12g Whole grains, fruits, vegetables. Easily digestible carbs Main energy for body, sustain glucose levels 3 hours prior : complex carbs Right before: Simple carbs Within 30-60 minutes after: Simple carbs Protein 15%-25% 1.2-2g Fish, meats, eggs, beans. Muscle growth and repair. Post-exercise snacks for quick recovery. Consume with carbs for better muscle recovery and digestion Healthy fats No more than 30% 1-2g Plant based oils, nuts and seeds, fatty fish. Reserved, long term fuel, Prevent high intake directly before and after intense training Monitor hydration levels daily Consume a variety of vegetables and fruits for fibre gut health and foods rich in micronutrients and vitamins. Replace electrolytes frequently during intense exercise sessions. #5 Challenges 3. What is the role of protein in muscle repair and growth following exercise, and how can an individual’s dietary protein intake be adjusted based on their training intensity and goals (e.g., muscle building vs. endurance)? Protein & Muscle Repair Role of Protein: Why It Matters in Training: ● Exercise causes small muscle tears ● Speeds up recovery ● Protein is broken down into amino ● Supports muscle growth acids (building blocks of muscle tissue) ● Prevents muscle breakdown These amino acids help repair ● Reduces injury risk ● damaged fibers. ● Builds strength and muscle size ● This process is called muscle protein synthesis. Adjustment of Protein Intake & Training Intensity Protein Needs: ● Needs vary by training type ● Improves recovery between sessions ● Higher intensity = more muscle ● Supports strength gains damage ● Maintains lean muscle mass Strength and power training require ● Enhances athletic performance ● more protein - Performance Benefits: General Muscle Fitness - Bodyweight squats Muscular Endurance: Push-ups Muscular Hypertrophy (Muscle Growth) - Bench press Muscular Strength: Barbell deadlift Power Training (>90% intensity) - Box jump Questions Nutrients 1. a. b. c. d. Which nutrient helps build and repair muscles? Carbohydrates Protein Water Vitamins Malnutrition 2. What does BMI stand for, and what does it do? Challenge 3. a. What is muscle protein synthesis? The breakdown of muscle tissue b. The process of building new muscle proteins c. The storage of fat in muscles d. The production of energy during exercise Hydration 4. Name an electrolyte example and its role. 5. How much water should an average adult male drink per day? a. 2.2l b. 3l c. 4l d. 2.5l If I were training for an Ironman 6. When should you consume carbohydrates before and after you train?