NUTRITION FOR EXERCISES

 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)  1Kcal – 1000 calories  1KJ – 1000 calories  Too much calories - weight gain. Nutrition

MACRONUTRIENT

 Calories in 1 gram of each:  Carbohydrates = 4 calories  Protein = 4 calories  Fat = 9 calories  Alcohol = 7 calories How Many Calories in Food groups

 Male = 2500kcal – contribute to muscle  Women = 2000kcal – lot of fat Difference Male And Female Calories Need?

 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. CARBOHYDRATES

 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. PROTEINS

 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. FATS

 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. ALCOHOL