NUTRITION FOR EXERCISES NUTRITION Macro Nutrients provide energy

NUTRITION FOR EXERCISES

NUTRITION �Macro Nutrients provide energy. �Fat, Proteins, Carbohydrates and Alcohol - calories. �Provide energy for body functions properly. �A unit to measure energy – Kilojoules (KJ) or Kilocalories (Kcal) � 1 Kcal – 1000 calories � 1 KJ – 1000 calories �Too much calories - weight gain.

MACRONUTRIENT

HOW MANY CALORIES IN FOOD GROUPS �Calories in 1 gram of each: �Carbohydrates = 4 calories �Protein = 4 calories �Fat = 9 calories �Alcohol = 7 calories

DIFFERENCE MALE AND FEMALE CALORIES NEED? �Male = 2500 kcal – contribute to muscle �Women = 2000 kcal – lot of fat

CARBOHYDRATES � 1 gram = 4 calories � 50% - 60% of calories consumed each day. �Gives instant energy provides in exercises. �Stores Carbohydrates in form of Glycogen. �Brain work only on energy provide by sugar.

PROTEINS � 1 gram = 4 calories � 10% - 20% of calories consumed each day. �Its consist energy but it is not the primary function for the body. �For building maintaining body structure, growth and repair of body tissues.

FATS � 1 gram = 9 calories � 30% or less of calories consumed daily �Twice energy compare to Carbs but does not give out energy instantly. �Store energy under the skin and around the organs. �Help keep body warm, maintain body temperature and protect body tissues and organs.

ALCOHOL � 1 gram = 7 calories �Contributes energy but does not broken down by exercise, only liver can break down alcohol to provide energy, therefore not the primary resource of energy.