Carbohydrates
- sugars and starches that are used for energy.
- found in breads, pasta, cereal
Types:
- Complex Carbohydrates - starch that take
Gives you longer energy.
Simple – quick energy. Goes directly into the
bloodstream. Examples: snickers, candy, pop
1 gram – 4 calories
Used from 0 – 20 minutes of a workout
Fat
- Nutrient that contains the most concentrated form of energy.
- 1 gram fat = 9 calories
Types:
*Saturated fat – fats that are sold at room
temperature. Example: butter
*Cholesterol – waxy substance that helps form
nervous tissue
Transfats –
- Omega 3 Fatty Acids
- Used during 20-60 minutes during
exercise
Protein
- Aids in growth of new tissue and repair of body
cells.
- Amino Acids – basic unit of protein
- Used for 60+ minutes of exercise
- 1 gram protein = 4 calories
Vitamins
- Fat-Soluble -dissolve in fat and can be
stored in the body
- Water-Soluble – dissolve in
water, must be eaten more often
than fat-soluble because they
cannot be stored
- Vitamins do not provide energy.
Minerals
- Substances that are used to regulate
- Ex: Blood clotting and bone formation.
Examples:
- Calcium- strengthens bones, maintains
heartbeat, blood clotting, lack of calcium
may lead to osteoporrosis
Iron- regulates hemoglobin (blood) Does not
provide energy
Water
- Transports nutrients
- Regulates body temperature
- 60-75% of our body is made up
