1. Nutrition and Sport IES Rodrigo Caro Ute Eigenstetter 16/11/2011 Translated by Natalie Mosson

2. Alimentación y Deporte IES Rodrigo Caro Ute Eigenstetter Contents Nutrition – Why is it so important? Different nutrient classification Macronutrients Micronutrients Liquids Healthy nutrition Nutrition and Sport Bibliography

3. Alimentación y Deporte IES Rodrigo Caro Ute Eigenstetter Nutrition Why is it so important?

4. Alimentación y Deporte IES Rodrigo Caro Ute Eigenstetter Nutrient classification Macronutrients  Substances which, when digested, assist in the maintainance and growth of tissue and in the development of bodily functions and physical activity. Carbohydrates Proteins Lipids

5. Alimentación y Deporte IES Rodrigo Caro Ute Eigenstetter Nutrient Classification Macronutrients Carbohydrates

6. Alimentación y Deporte IES Rodrigo Caro Ute Eigenstetter Nutrient Classification Macronutrients Carbohydrates They are characterised by their structure and number of sugar molecules Monosaccharides, disaccharides y polisaccharides Functions: Gives energy (main source of energy for physical activity) Especially: glucose (monosaccharide  55 – 65% of our consumption

7. Alimentación y Deporte IES Rodrigo Caro Ute Eigenstetter Nutrient Classification Macronutrients Lipids

8. Alimentación y Deporte IES Rodrigo Caro Ute Eigenstetter Composed of other simple molecules, in which there are fatty acids. Main functions Gives energy They help develop tissue Transportation of other nutrients Protection Nutrient Classification Macronutrients Lipids  25 – 30% of our consumption

9. Alimentación y Deporte IES Rodrigo Caro Ute Eigenstetter Nutrient Classification Macronutrients Proteins

10. Alimentación y Deporte IES Rodrigo Caro Ute Eigenstetter Nutrient Classification Macronutrients Proteins Macromolecules composed of different amino acids. Main functions Structural ( essential for growth) Energy ( very small in comparison ) Helps immune systeme and builds strength Helps in the formation of necessary substances  10 – 15% of our comsumption

11. Alimentación y Deporte IES Rodrigo Caro Ute Eigenstetter Clasificación de los nutrientes Micronutrientes Minerales Vitaminas  Necesitamos pequeñas cantidades  Participan en el metabolismo como reguladores  P.e. crecimiento físico  Desarrollo de funcionas cognitivas  Resistencia a infecciones

12. Alimentación y Deporte IES Rodrigo Caro Ute Eigenstetter Nutrient Classification Liquids - Water Water is the main component of our bodies 60% of our body is made up of water. Helps in all functions of the human body. Method of transporting other nutrients Helps to convert food into energy Regulates the temperature of the body Consumption: minimum of 2 litres daily.

13. Alimentación y Deporte IES Rodrigo Caro Ute Eigenstetter Healthy Nutrition

14. Alimentación y Deporte IES Rodrigo Caro Ute Eigenstetter Nutrition and Sport General Rules Variety A little of everything and everything in moderation Balance 50-60% carbohydrates, 30-35 % fat and10- 15% proteins Amounts You must give yourself the necessary energy to maintain a healthy weight

15. Alimentación y Deporte IES Rodrigo Caro Ute Eigenstetter Nutrition and Sport Before exercise Preferably foods rich in carbohydrates Sufficient time to digest the good ( no less than 3 hours before ) Enough liquids  mineralisation During exercise Drink alot. Fast-absorbing carbohydrates(glucose/maltodextrin) After exercise The body needs more carbohydrates and proteins Recovery of liquids with sugar and minerals.

16. Alimentación y Deporte IES Rodrigo Caro Ute Eigenstetter Bibliography Barbany, Joan Ramon: Alimentacion para el deporte y la salud. 2002. MacMillan, Norman: Nutrición deportiva. Valparaiso 2006. http://saludydeporte.consumer.es/alimentacion/index.ht ml http://www.deporteynutricion.net/ http://es.wikipedia.org/wiki/Nutrición_deportiva http://www.nutricion.org/

17. Nutrition and Sport IES Rodrigo Caro Ute Eigenstetter 16/11/2011 Translated by Natalie Mosson