Types of Nutrients

Types of NutrientsProtein main body building nutrient Constant need for regular intake High quality: eggs, milk, fish, meat Low quality: nuts, lentils, beans Too much protein converts into energy source or stored as body fatCarbohydrates our energy food Bodys major energy source Breaks down quickly and easily in digestive system Good sources (complex): rice, corn, potatoes, beans, fruits Poor sources: white sugar, honey, soft drinks, chocolate bars Complex carbohydrates need to be main part of dietFats slow energy food Concentrated energy source, twice as much as carbohydrates Breaks down very slowly and uses more oxygen to create energy Need small amounts for optimal health Visible fats: butter, margarine, plant and fish oils, fat on meat Invisible fats: milk, cheese, nuts, certain vegetables (vegetable fat is better for us)Vitamins most easily consumed through well balanced diet Need small amounts daily Low levels can reduce performance Highest proportions in natural, fresh foods Fat soluble: stored in body and ready for use Water soluble: cannot be stored, must be in daily food intake Vitamin C cannot be used without ironMinerals most easily consumed through well balanced diet Need small amounts daily Essentials: calcium, sodium, potassium, iron, iodine Iron is essential for oxygen transport throughout the body Iron cannot be used without Vitamin C Iodine controls rate that energy is released Calcium helps muscles react normally and recover from exerciseWater required by the body for survival Performance is impacted immediately if water needs are not met, especially for aquatics athletes The harder you train and exercise, the more water you need Drink water often and in small amounts before, during and after competition Food contains more water than we thinkFiber important though often ignored Not absorbed by body High fibers: natural plant foods Good fibers (bran): wheat, oats, brown rice Low fibers (proce