Role of Nutrition and Energy from Food Macro Groups
Contains most Vitamins particulary those water soluble.
- A (Beta Carotine) – Vision, Embyonic, Immune Function
- B complex
- Thiamin, (metabolism of carbohydrates and amino acids)
- Riboflavin, (energy metabolism – kreb cycle)
- Niacin, (energy metabolism co enzymes – kreb cycle NAD and NADP)
- Pantothenic Acid, (part energy metabolism co enzymes – kreb cycle COA)
- Folic Acid, (Maternal synthesis & maintenance of new cells. DNA)
- B12 (DNA and RNA regulation)
- and C, (Collagen and vital compound synthesis, antioxidant, iron absorption)
Source of Minerals and Fibre
- Primary Energy Source – particularly needed for medium to high intensity exercise
- There are many types and names of Sugar, including Monosaccharides , Disaccharide,
Sucrose, Lactose, Glucose, all of which the body will break down to Monosaccharides
- Main storage unit in the body is a Glycogen, a multibranched polysaccharide.
- Stored in Liver and Muscle but only in small amounts. Mostly stored in the blood stream
- Broken down by Insulin
- Easily destroyed by cooking.
- Glycemic Index and Glycemic Loading is the rate of release of energy from foods and its volume or amount
- Contain some Vitamins especially Essential Fatty Acids.
Vitamin A, (vision) D (calcium and phosphorous absorption and balance), E (antioxidant) and K (blood clotting).
- Stored in Liver.
- Contains Double Kilojoules compared to Carbohydrates and Proteins
- Secondary Energy Source – particularly low to moderate and longer / continuous exercise
- Essential to many body functions, Cell membrane structure, Nerve cell transmissions, Protection of internal organs, Insulation to retain body heat
- Comprised of specific function Amino Acids.
- 9 amino acids essential for life are obtained from food
- Absorption facilitated by Calcium
- Repairs Muscle after exercise
- Regular servings needed in a 24 hour period
- Optimal intake after exercise is 30grams within 1 hour, 20 grams after another 2 hours
Energy and Activity
- Energy = Total amount of energy derived from Carbohydrates, Fats and Protein food sources.
- Usually Measured in Kilojoules in Australia
(1 Calorie equals 4.184 kilojoules)
- Average daily consumption for sedentary Adult is around 8,000kjs
- Average daily consumption for active to very active Adult is around 10,000kjs to 12,000kjs *
* Be active on preferably all days every week.
- Accumulate 150 to 300 minutes (2 ½ to 5 hours) of moderate intensity physical activity or 75 to 150 minutes (1 ¼ to 2 ½ hours) of vigorous intensity physical activity, or an equivalent combination of both moderate and vigorous activities, each week.
- At least two resistance sessions each week
- One day stretching per week