Sports and Nutrition Part 2

 

Sports and Nutrition Part 2, In this Part we would learn about Carbohydrates, Fat, Protein and Water.

In the previous part we learn about Macro and Micro Nutrient Now we would discuss Macro Nutrient in detail.

Micro Nutrients consists of Carbohydrates, Protein, Fat and Water.

They all needed in a big proportion for our body that’s why they are in Macro Nutrients.

Now one by one in Details-

 

Carbohydrates: Sports and Nutrition Part 2

1. Carbohydrates are a very important and major source of energy.

2.  If we divide Carbohydrate then it will divide into 3 parts I) carbo II) hydr III) ate

2(a). the first part is ‘carbo’ means that they contain carbon.

2(b). the second part that is ‘hydr’ means it contains hydrogen

2(c). the third word ‘ate’ means that they contain oxygen.

3. the ratio of hydrogen atoms to oxygen atoms is 2:1

4. It requires less amount of water.

5. There are two main types of carbohydrates, i.e., simple carbohydrates and complex carbohydrates.

Some details of Simple and Complex Carbohydrates are given below;-

Differences between Simple Carbohydrate &Complex Carbohydrate
S.No	Simple Carbohydrate	Complex Carbohydrate
1.	They contain single monosaccharide units.	made up of hundreds or thousands of monosaccharide units
2.	Some simple carbohydrates are present in healthful foods, such as milk and whole fruits, which contain vitamins, minerals etc.	Complex carbohydrates are also available in processed foods without much nutrition, such as refined white flour.
3.	Simple sugars give food a sweet taste.	Complex carbohydrates are less sweet than simple carbohydrates
4.	Simple carbohydrates are digested faster	Complex carbohydrates are digested slow.
5.	take less time to absorb to the body.	take more time to absorb to the body.
6.	Simple carbohydrates quickly raise blood glucose levels.	Complex carbohydrates slowly raise blood glucose levels.
	Examples:-sucrose (table sugar), lactose and maltose.	Examples:- Starch, dextrin, glycogen and cellulose

 

Proteins:

1. Proteins contain—carbon, hydrogen, oxygen, nitrogen, and sometimes sulphur.

2. Protein is a macronutrient that is essential to building muscle mass, nails, hairs etc.

3. The structure and function of our bodies depend on proteins.

4. The regulation of the body’s cells, tissues, and organs cannot happen without them.

5. Proteins are very large molecules, so they cannot be directly absorbed into our blood. So they are turned into amino acids by our digestive system.

6. There are 23 amino acids. Out of these, 9 amino acids must be available in the diet.

7. Marasmus and kwashiorkor are protein deficiency diseases in children.

 

Fats:

1. Fats contain carbon, oxygen and hydrogen in the percentage of 76, 12 and 12, Fats are necessary for many body functions.

2. The body uses fat as a fuel source, and fat is the major storage form of energy in the body.

3. Fats keep us warm and protect our organs.

4. Fats also help in the production of hormones.

5. There are three different groups of fats in the diet. that is, saturated fats, polyunsaturated fats and mono-unsaturated fats.

5* All three groups have different characteristics and they react in different ways inside    the body.

5(a). The intake of saturated fats increases the chances of heart diseases as it increase the cholesterol in the blood. It is found in fast foods, pastries and biscuits.

5(b).The polyunsaturated fats and mono-unsaturated fats help in lowering the blood cholesterol. The polyunsaturated fats are slightly better than mono-unsaturated fats.

Note: Fats are essential in diet but the quantity of intake should be limited.

 

Water

1. Water is a compound which is made up of hydrogen and oxygen elements in the ratio 2 : 1.

2. Our blood also contains 90% of Water helps in the transportation of nutrients to the cells of the body.

3. It is also important for the excretion of waste products.

4. It also regulates the body temperature.

5. It is vital for various chemical reactions taking place in our body.

6. It is essential for the body’s metabolism. Sports and Nutrition Part 2

 To go for other parts of this Chapter click below:-

 PART 1                   PART 3                      PART 4                     PART 5                     PART 6                   PART 7                      PART 8                     PART 9