These notes have been taken from a uni lecture and is a very basic breakdown of micro and macro nutrients.
You need Calcium and Phosphorus for healthy bones
Iron for haemoglobin, myoglobin and energy metabolism (which is why you feel tired when you donāt have enough iron in your diet)
Sodium for your blood pressure (but you can have too much) and resting membrane potential.
Zinc and Magnesium for muscle recovery after exercise.
Not manufactured by the body so they must be present in your diet.
B-complex vitamins to aid your fat and carb metabolism
B vitamins for haemoglobin production
Vitamins C and E act as antioxidants
Vitamin C is also important in bone, cartilage and connective tissue maintenance.
Supplementation is NOT needed for athletes who are on well balanced diets.
The human body is 50-65% water
You lose 2.5L a day even when not exercising through urine, faeces, sweat and perspiring.
Water input includes drinking water, water from solid foods and metabolic water.
Just 2% water loss can result in reduced performance as an athlete.
Caffeine, tea and alcohol hinders water absorption.
You need 20 amino acids and 9 need to come from your diet.
Protein is a source of energy but is not the primary source.
Protein will keep you fuller for long which makes it ideal for weight loss.
The best sources of protein are fish, eggs and milk.
Good sources of protein are meat, poultry, soy beans and dairy.
Fats are a major source of energy, especially for low intensity exercise
Fats are the primary source of stored energy and is energy dense.
Mono saturated fats are āgoodā fats. Examples are olive, canola and sunflower oil, avocado and nuts.
Polysaturated fats can fall both in to the āgoodā and ābadā category. They include: fat in meat, dairy, coconut and palm oils.
Fats also include cholestrol which is not great for you. This is found in things like egg yolk, prawns and kidneys.
Trans-fats are terrible for you. Theyāre found in commercially baked and fried foods.
Carbohydrates are a major energy source
They are the exclusive energy source for red blood cells and the nervous system
Energy production for muscle contraction is three times faster than energy produced from fat sources
Fibre is non-digestable carbs which means they will keep you fuller for longer without the added energy. It also reduces constipation and minimises the chance of getting bowel cancer.
Though 45-65% of energy is expected to be derived from carbs, it is recommended to minimise sugar (except sugars founds in fruits) and increase fibre and starch intake
A healthy plate for a balanced diet is said to be 50% fruit and veg, 25% whole grains, 25% healthy protein.
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