Pe: Fuel For Performance

Front 1

___ plays a crucial role in athletic performance, providing the fuel and nutrients needed for energy, recovery, and overall health

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Nutrition

Front 2

eat adequate amount of food, not too much

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adequacy

Front 3

eat the right proportion from different categories of food

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balance

Front 4

eat different types of food, Go, Glow, and Grow categories

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Variety

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such as Carbohydrates, Fats, Proteins, and Water are rquired by the body in large amounts

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Macronutrients

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such as Vitamins and Minerals are only needed in very little amounts. They all help our body produce enzymes, hormones, and other substance critical to growth and development

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Micronutrients

Front 7

____ are a critical macronutrient for athletes, providing the primary source of energy for muscles and the brain during exercises

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Carbohydrates

Front 8

Carbohydrates are broken down into glucose, which is stored in muscles as glycogen and used during physical activity for energy.

During high-intensity exercises, carbohydrates are the body's preferred fuel source

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Energy Source

Front 9

•adequate carbohydrates intake can improve endurance and delay fatigue during prolonged exercise.

•carbohydrates loading, or increasing glycogen stores before an endurance event, can enhance performance.

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Endurance and Performance

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•consuming carbohydrates after exercise helps replenish glycogen stores and promotes faster recovery.

•this is especially important for athletes with multiple training sessions or competitions in a day.

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Recovery

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Types of Carbohydrates:

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Complex Carbohydrates

Simple Sugars

Front 12

athletes should focus on __ __ like whole grains, fruits, vegetables, and legumes for sustained energy release.

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Complex Carbohydrates

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__ __ should be consumed in moderation especially before exercise to avoid rapid spikes and crashes and blood sugar levels

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Simple Sugars

Front 14

__ is a vital macronutrient for athletes, playing a crucial role in muscular repair, growth, and overall health.

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Protein

Front 15

during exercise, muscle fibers experience microscopic damage. Protein is essential for repairing and rebuilding these fibers, leading to muscle growth and strength gains.

athletes engaging in resistance training or intense workouts require higher protein intake to support muscle repair and growth.

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Muscle Repair and Growth

Front 16

consuming protein after exercise help stimulate muscle protein synthesis, aiding and faster recovery and reducing muscle soreness.

including protein and post-workout meals or snacks is important for optimizing recovery and preparing for the next training session.

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Recovery

Front 17

athletes should focus on high-quality protein sources such as lean meats, poultry, fish, eggs, dairy products, legumes, and plant based protein sources like tofu and tempeh

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Types of Protein

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distributing protein and take evenly throughout the day and consuming protein-rich foods within 30 minutes to 2 hours post-exercise can maximize muscle protein synthesis and recovery

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Timing of Protein Intake

Front 19

while offend misunderstood, __ are an essential macronutrient for athletes, providing a concentrated source of energy and supporting overall health

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Fats

Front 20

Fats are rich source of energy especially during low to moderate-intensity exercise and endurance activities.

Athletes with high energy demands can benefit from including healthy fats in their diet to support their energy needs.

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Energy Source

Front 21

Fats play a crucial role in the absorption of fat-soluble vitamins (A, D, E and K), which are important for immune function, bone health, and overall well-being.

Including healthy fats in the diet ensures adequate absorption of this vitamins which are essential for athletes' health and performance

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Fat-Soluble Vitamins

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Fats are a component of cell membranes and are essential for maintaining cell structure and function.

Adequate intake of healthy fats support cell integrity and communication, which is important for overall health and athletic performance.

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Cell Membrane Structure

Front 23

__ __ __, found in fish like salmon and in walnuts and flaxseeds, have anti-inflammatory properties and may help reduce exercise-induced inflammation and support recovery.

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Omega-3 Fatty Acids

Front 24

__ is essential for life and place a critical role in athletic performance, aiding in temperature regulation, nutrient transport, and overall health

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Water

Front 25

During exercise the body produces heat which must be dissipated to maintain optimal body temperature.

Sweating is the body's primary mechanism for cooling down, and adequate hydration is crucial for maintaining this process

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Temperature Regulation

Front 26

Water is a key component of blood, which transports nutrients and oxygen to cell and removes waste products.

proper hydration ensures efficient nutrient delivery to muscles, enhancing performance and recovery.

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Nutrient Transport

Front 27

Electrolytes such as sodium, potassium, and chloride are essential for maintaining fluid balance, muscle function, and nerve transmission.

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Electrolyte Balance

Front 28

Dehydration can impair performance, leading to fatigue, cramps, and reduced endurance.

Maintaining proper hydration levels can help athletes perform at their best and avoid dehydration-related issues.

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Performance and Endurance

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athletes should drink water regularly throughout the day, before, during, and after exercise to maintain hydration.

Monitoring urine color and body weight changes can help athletes assess their hydration status.

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Hydration Guidelines

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__ help the body use carbohydrates, proteins, and fats.

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Vitamins

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__ help in regulating the chemical reactions in the body.

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Minerals

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•helps in energy metabolism; important in transporting oxygen through the bloodstream; prevents anemia

•important during exercise for the formation of hemoglobin and myoglobin, other iron-containing proteins that are essential for energy production

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Iron

Front 33

•helps build and maintain bones and teeth; nerve and muscle function on blood clotting

•needed to maintain blood calcium levels and promote bone density, consequently reducing the risk of osteoporosis

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Calcium

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•helps carry out body processes; place a role in immune function, protein synthesis, and wound healing

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Zinc