NUTRITION FOR EXERCISES

Macro Nutrients provide energy.Fat, Proteins, Carbohydrates and Alcohol - calories.Provide energy for body functions properly.A unit to measure energy – Kilojoules (KJ) or

Kilocalories (Kcal) 1Kcal – 1000 calories 1KJ – 1000 calories Too much calories - weight gain.

Nutrition

Macronutrient

Calories in 1 gram of each:Carbohydrates = 4 caloriesProtein = 4 caloriesFat = 9 caloriesAlcohol = 7 calories

How Many Calories in Food groups

Male = 2500kcal – contribute to muscleWomen = 2000kcal – lot of fat

Difference Male And Female Calories Need?

1 gram = 4 calories50% - 60% of calories consumed each day.Gives instant energy provides in exercises.Stores Carbohydrates in form of Glycogen.Brain work only on energy provide by sugar.

Carbohydrates

1 gram = 4 calories10% - 20% of calories consumed each day.Its consist energy but it is not the primary

function for the body.For building maintaining body structure,

growth and repair of body tissues.

proteins

1 gram = 9 calories30% or less of calories consumed dailyTwice energy compare to Carbs but does

not give out energy instantly.Store energy under the skin and around the

organs.Help keep body warm, maintain body

temperature and protect body tissues and organs.

fats

1 gram = 7 caloriesContributes energy but does not broken

down by exercise, only liver can break down alcohol to provide energy, therefore not the primary resource of energy.

alcohol