CH 3

Chapter three sound eating process
Introduction to Nutrition and Physical
Performance
Optimizing nutrition is crucial for physical performance. This

presentation will explore the key macronutrients, micronutrients, and
hydration strategies that fuel your body and aid recovery. Discover
how to time nutrient intake for different sports and activities to reach
your peak potential.
Macronutrients: Carbohydrates, Proteins, and
Fats
Carbohydrates Proteins Fats
The body's primary source of Essential for building and repairing Provide energy, support hormone
energy. Important for fueling muscle tissue. Crucial for recovery production, and enable absorption of
workouts and replenishing glycogen and adaptation to training. fat-soluble vitamins.
stores.
The Athlete's Diet
Macronutrient Carbohydrate Needs Fat Recommendations

Breakdown
An athlete's diet should be similar to Athletes who exercise Athletes should focus on unsaturated
that recommended for the general strenuously for more than 60-90 fats from sources like olive oil, avocado,
public, with energy intake divided minutes daily may need to nuts, and seeds, while minimizing intake
into 45-65% carbohydrates, 15-25% increase their carbohydrate of high-fat processed foods.
protein, and 20-35% fat. intake to 6-12 grams per
kilogram of body weight.
Protein and Sporting Performance
General Endurance and Strength Timing of Intake

Recommendations Athletes
The daily recommended amount

Endurance and strength athletes Consuming a high-quality
of protein is 0.8-1.0 grams per
may benefit from higher intakes protein source like whey or milk
kilogram of body weight for the
of 1.2-2.0 grams of protein per within 2 hours of exercise may
general public and active
kilogram of body weight per day. help support muscle protein
individuals.
synthesis.
Carbohydrates for Fuel and Recovery
Light Intensity Exercise Moderate Intensity Exercise

5-7 grams of carbohydrate per kilogram of
3-5 grams of carbohydrate per kilogram of
body weight per day.
body weight per day.
Endurance Exercise Extreme Endurance Exercise
6-10 grams of carbohydrate per kilogram 8-12 grams of carbohydrate per kilogram
of body weight per day. of body weight per day.

Micronutrients: Vitamins and Minerals
1 Vitamins 2 Minerals
Support immune function, energy Crucial for bone health, muscle
metabolism, and tissue repair. contraction, and electrolyte balance.
3 Antioxidants
Protect cells from oxidative stress and aid recovery.
Hydration and its Importance
Fluid Balance Electrolyte Replenishment
Adequate hydration maintains blood Sodium, potassium, and other electrolytes
volume and temperature regulation. lost through sweat need to be replaced.
Performance Enhancement
Proper hydration can improve endurance, focus, and recovery.
Hydration and Sporting Performance
Dehydration Impairs Performance

Dehydration can negatively impact athletic performance and in extreme
cases, lead to serious health consequences.
Fluid Intake Recommendations

Consuming 400-800 ml of fluid per hour of exercise is a good starting point,
but intake should be customized to the individual athlete's needs.
Avoiding Hyponatremia
While insufficient hydration is a concern, excessive fluid intake can also be
dangerous, leading to a dangerous condition called hyponatremia.
Timing of Nutrient Intake
Pre-Workout 1
Consume carbohydrates and fluids to fuel
your activity.
2 During Workout
Replenish fluids and carbohydrates to
maintain energy levels.
Post-Workout 3
Prioritize protein and carbohydrates to aid
muscle recovery and growth.
Nutrition for Different Sports and Activities
Endurance Sports Strength Training Team Sports
Focus on complex Emphasize high-quality protein Balanced approach with

carbohydrates, fluids, and to support muscle growth and carbohydrates, protein, and
electrolytes to sustain energy. repair. hydration to fuel bursts of
activity.
Supplements and their Role
Protein Creatine Vitamins Omega-3s

Supports muscle Enhances high-intensity Fills nutritional gaps Reduce inflammation
recovery and growth. exercise performance. and supports overall and support joint health.
health.
Calories (Food Energy)
• Food energy is measured in kilocalories (kcals), commonly
referred to as calories.
Minerals 0
Vitamins -0
alco-7
Nutrient
energy kcal/g
H2o- 0
Carbo 4
Lipids-9
Pro-4
Estimate your Basal Metabolic Rate (BMR)
The rate at which your body uses energy when

you are resting in order to keep vital functions
going such as breathing.
24 calories per
BMR uses 22 calories
for every kg of a kg of a man’s
woman’s body weight.
body weight.
Women: BMR = weight in kg x 22

Men: BMR = weight in kg x 24
Conclusion: Optimizing Nutrition for Peak
Performance
Assess Needs
Determine your individual nutrient requirements based on your sport, activity level, and goals.
Create a Plan
Develop a personalized nutrition strategy to fuel your body and support recovery.
Adjust and Optimize

Monitor your progress and be willing to make adjustments to your plan as needed.

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Chapter three sound eating process

Introduction to Nutrition and Physical

Optimizing nutrition is crucial for physical performance. This

Macronutrient Carbohydrate Needs Fat Recommendations

General Endurance and Strength Timing of Intake

The daily recommended amount

Light Intensity Exercise Moderate Intensity Exercise

Endurance Exercise Extreme Endurance Exercise

of body weight per day. of body weight per day.

Dehydration Impairs Performance

Fluid Intake Recommendations

Endurance Sports Strength Training Team Sports

Focus on complex Emphasize high-quality protein Balanced approach with

Protein Creatine Vitamins Omega-3s

The rate at which your body uses energy when

Women: BMR = weight in kg x 22

Adjust and Optimize

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