Food Classes
Macro = energy
Micro = health and functions
Carbohydrates (55-60% of diet)
Simple Carbohydrates = quick source of energy, easy to digest – fruit, processed foods (refined sugar)
Complex Carbohydrates = take longer to digest - plant-based foods, pasta, bread, rice and vegetables
Principle source of energy (Main fuel for high intensity and anaerobic work)
Carbohydrates glucose
Stored in the muscle and liver as glycogen (limited supply)
Fats
Saturated Fats - Animal sources
Too much = weight gain loss of stamina, limited flexibility and increased health problems (coronary
heart disease, atherosclerosis, diabetes and high blood pressure)
Cholesterol – fat found in the blood
Too much saturated fat = high cholesterol levels
Made in the liver and transported in blood as low-density lipoproteins (LDLs) and high-density
lipoproteins (HDLs)
Too much LDLs = fatty deposits in the arteries reduce blood flow
HDL = takes cholesterol away from areas where it has accumulated to the liver where it is disposed of
Trans-fats
Artificial hydrogenated fats – meat and dairy products
Industrially produced high blood cholesterol, heart disease and diabetes
Good for low-intensity work (Beta Oxidation)
Carry fat-soluble vitamins (A, D, E and K)
Proteins
Contain amino acids muscle growth and repair, production of enzymes, hormones and haemoglobin
Minor source of energy – mainly used by power athletes
Minerals
Calcium Strong bones and teeth, nerve and muscle contraction
Sodium Regulate fluid levels, too much = increase blood pressure = increase risk of stroke and heart
attack
Iron Production of haemoglobin in red blood cells = transports more oxygen = improved stamina.
Low iron = anaemia
, Vitamins
Vitamin and Source Exercise Function
C – green vegetables and fruit Protects cells
Maintenance of bones teeth, gums and ligaments
D – made by skin during exposure to sunlight, oily Absorption of calcium – bones and teeth health
fish and dairy produce Helps PC (phosphocreatine recovery)
Vitamin B complex – includes B1 (thamin), B2 (riboflavin), B6 and B12 (folate)
Break down and release energy from food
Maintain a healthy nervous system
Form haemoglobin and store energy from protein and carbs
Eggs, liver, cereals, vegetables, wholegrain bread and marmite
B12 – red meat, dairy products and fish = produce red blood cells, release energy from food and keeps nervous
system healthy
Fibre
Wholemeal bread, pasta, potatoes, nuts, seeds, fruit and vegetables
Fibre = slows down the breaking down of food more sustained release of energy
Prevents constipation and aids digestion
Water (60% of body)
Transports nutrients, hormones and waste products
Regulate body temperature (exercise overheating = evaporation of sweat cools down)
Dehydration (pre, during or post exercise):
Increase blood viscosity = less blood to muscles and skin
Reduction in sweating = overheating
Muscle fatigue and headaches
Less removal of waste products and transportation of nutrients
Increased heart rate, reduced cardiac output
Decreased performance = reaction time and decision making
Macro = energy
Micro = health and functions
Carbohydrates (55-60% of diet)
Simple Carbohydrates = quick source of energy, easy to digest – fruit, processed foods (refined sugar)
Complex Carbohydrates = take longer to digest - plant-based foods, pasta, bread, rice and vegetables
Principle source of energy (Main fuel for high intensity and anaerobic work)
Carbohydrates glucose
Stored in the muscle and liver as glycogen (limited supply)
Fats
Saturated Fats - Animal sources
Too much = weight gain loss of stamina, limited flexibility and increased health problems (coronary
heart disease, atherosclerosis, diabetes and high blood pressure)
Cholesterol – fat found in the blood
Too much saturated fat = high cholesterol levels
Made in the liver and transported in blood as low-density lipoproteins (LDLs) and high-density
lipoproteins (HDLs)
Too much LDLs = fatty deposits in the arteries reduce blood flow
HDL = takes cholesterol away from areas where it has accumulated to the liver where it is disposed of
Trans-fats
Artificial hydrogenated fats – meat and dairy products
Industrially produced high blood cholesterol, heart disease and diabetes
Good for low-intensity work (Beta Oxidation)
Carry fat-soluble vitamins (A, D, E and K)
Proteins
Contain amino acids muscle growth and repair, production of enzymes, hormones and haemoglobin
Minor source of energy – mainly used by power athletes
Minerals
Calcium Strong bones and teeth, nerve and muscle contraction
Sodium Regulate fluid levels, too much = increase blood pressure = increase risk of stroke and heart
attack
Iron Production of haemoglobin in red blood cells = transports more oxygen = improved stamina.
Low iron = anaemia
, Vitamins
Vitamin and Source Exercise Function
C – green vegetables and fruit Protects cells
Maintenance of bones teeth, gums and ligaments
D – made by skin during exposure to sunlight, oily Absorption of calcium – bones and teeth health
fish and dairy produce Helps PC (phosphocreatine recovery)
Vitamin B complex – includes B1 (thamin), B2 (riboflavin), B6 and B12 (folate)
Break down and release energy from food
Maintain a healthy nervous system
Form haemoglobin and store energy from protein and carbs
Eggs, liver, cereals, vegetables, wholegrain bread and marmite
B12 – red meat, dairy products and fish = produce red blood cells, release energy from food and keeps nervous
system healthy
Fibre
Wholemeal bread, pasta, potatoes, nuts, seeds, fruit and vegetables
Fibre = slows down the breaking down of food more sustained release of energy
Prevents constipation and aids digestion
Water (60% of body)
Transports nutrients, hormones and waste products
Regulate body temperature (exercise overheating = evaporation of sweat cools down)
Dehydration (pre, during or post exercise):
Increase blood viscosity = less blood to muscles and skin
Reduction in sweating = overheating
Muscle fatigue and headaches
Less removal of waste products and transportation of nutrients
Increased heart rate, reduced cardiac output
Decreased performance = reaction time and decision making
