This document discusses nutrition and its importance for sports. It begins by classifying nutrients into macronutrients like carbohydrates, proteins, and lipids that provide energy, and micronutrients like minerals and vitamins needed in smaller amounts. Carbohydrates are the main energy source and come from foods like glucose. Healthy nutrition involves balance and variety. For sports, meals should provide enough energy and carbohydrates should be emphasized before and after exercise along with rehydration. General nutrition guidelines are presented.

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

2. Alimentación y Deporte IES Rodrigo Caro
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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
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Nutrition
Why is it so important?

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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 ProteinsLipids

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

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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

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Nutrient Classification
Macronutrients
Lipids

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 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

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Nutrient Classification
Macronutrients
Proteins

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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

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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

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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.

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Healthy Nutrition

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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

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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 a lot.
 Fast-absorbing carbohydrates(glucose/maltodextrin)
 After exercise
 The body needs more carbohydrates and proteins
 Recovery of liquids with sugar and minerals.

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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. IES Rodrigo Caro
Ute Eigenstetter
16/11/2011
Translated by Natalie Mosson