Question

which nutrients or foods would you consider to be most important for one participating in physical activity?

Answer 1

Most important nutrients for participating physicalcarbohydrate, protein, fats, water, vitamins and activities are minerals. Therefore, optimal nutrition is a dietary balance of different nutrients to keep the bodily functions at the required levels.

1.Carbohydrates

Carbohydrates are one of the three energy-yielding nutrients because it provise calories; which can be converted to energy along with proteins and fats. Carbohydrates are stored mostly in the muscles and liver; both stores can be exhausted by hard exercise;

Carbohydrates are found in foods such as pasta, bagels, whole grain breads, rice unrefined grains, potatoes, and fruits. Simple sugars, such as soft drinks, energy drink, jams and jellies, and candy provide a lot of calories.

2.Proteins

Protein is important for muscle growth and to repair body tissues. If carbohydrate and fat fail to provide enough energy, protein will be switched on to provide any extra energy. Protein usualy used by the body only after the consumption of stored carbohydrate. Protein break down into amino acids. Athletes and  body builders  need a little bit of extra protein to support muscle growth. Proteins are not a major source of energy.

Good sources of protein are animal sources such as meat, fish, eggs and dairy products. Soya, beans, wheat and peas also contains protein.

3.Fats

Fat is a form of stored energy. Function of fat is to form and maintain body structures, to regulate metabolism, and to provide the second main source of energy. Consuming too much fat can lead to excess energy intake which can lead to weight gain over time.  Fats in foods typically contain a mixture of saturated and unsaturated fatty acids. Fat, stored as triglyceride in the adipose tissue.

Foods such as butter, margarine, and mayonnaise has high fat content.

4.Water

Physical activity increases our need for water because water loss mainly through sweat, urine and evaporation from increased respiration. It can lead to dehydration, which is a condition in which the body has lost an excessive amount of water. Dehydration is a significant barrier to your performance because water is needed during physical activity. It also provides a medium that transports nutrients to muscles and removes waste products from the muscles. it also help to cool our body through perspiration.

5.Vitamins and minerals

All essential vitamins cannot be synthesised by the human body, but they are essential for maintaining optimal bodily function. These nutrients contribute to the various chemical processes which regulate metabolism and repair of tissue. Vitamins are either water‐soluble or fat‐soluble in nature.The nine water‐soluble vitamins (i.e., C, B1, B2, B6, B12, niacin, pantothenic acid, folic acid, and biotin) have an important role in protein metabolism. The four fat‐soluble vitamins are A, D, E, and K. Some vitamins are easily destroyed in processing and cooking. These vitamins can be mainly received through fresh fruit and vegetables.

Minerals are essential substances for the musculoskeletal system as well as for numerous biological functions. Drinking water is also an excellent source of many minerals. Minerals are classified into major minerals and trace minerals. Egg, milk, chese, whole grain, potato,green leafy vegetables, fruits, shell fish, organ meat, water contains minerals.