Question

Write a short informative essay on performance nutrition to distribute to your class participants. The subject of the essay may be broad (general principles) or specific (one aspect of nutrition, the value of a particular food, etc.). Reference your information sources.

Answer 1

Ans :

Nutrition is the science that interprets the nutrients and other substances in food in relation to maintenance, growth, reproduction, health and disease of an organism. It includes ingestion, absorption, assimilation, biosynthesis, catabolism and excretion.

The diet of an organism is what it eats, which is largely determined by the availability and palatability of foods. For humans, a healthy diet includes preparation of food and storage methods that preserve nutrients from oxidation, heat or leaching, and that reduces risk of foodborne illnesses. The seven major classes of human nutrients are carbohydrates, fats, fiber, minerals, proteins, vitamins, and water. Nutrients can be grouped as either macronutrients or micronutrients (needed in small quantities)

Protein  nutrition :

Proteins

About 10–35% of calories should come from protein. Proteins are needed in our diets for growth (especially important for children, teens and pregnant women) and to improve immune functions. They also play an important role in making essential hormones and enzymes, in tissue repair, preserving lean muscle mass, and supplying energy in times when carbohydrates are not available.

Pregnant women need protein to build their bodies and that of the babies and placentas, to make extra blood and for fat storage. Breastfeeding mothers need protein to make breastmilk.

2.3.1  Sources of protein

The main sources of proteins are meats, chicken, eggs, breastmilk, beans, ground nuts, lentils, fish, cheese and milk.

All animal foods contain more protein than plants and are therefore usually better sources of body building foods. However, even though plant proteins are usually not as good for body-building as animal proteins, they can become more effective nutritionally when both are mixed with each other.

Carbohydrates

Carbohydrates are referred to as energy-giving foods. They provide energy in the form of calories that the body needs to be able to work, and to support other functions.

Carbohydrates are needed in large amounts by the body. Indeed, up to 65% of our energy comes from carbohydrates. They are the body’s main source of fuel because they are easily converted into energy. This energy is usually in the form of glucose, which all tissues and cells in our bodies readily use.

For the brain, kidneys, central nervous system and muscles to function properly, they need carbohydrates. These carbohydrates are usually stored in the muscles and the liver, where they are later used for energy.

The main sources of carbohydrates are bread, wheat, potatoes of all kinds, maize, rice, cassava, ‘shiro’, pasta, macaroni, ‘kocho’, banana, sweets, sugar cane, sweet fruits, and honey. Other foods like vegetables, beans, nuts and seeds contain carbohydrates, but in lesser amounts