micronutrients vs Macronutrients

There are two types of nutrients which we need for our survival, micronutrients and macronutrients. This
division is based on the quantity of a nutrient the body needs. We need micronutrients in small amounts
and macronutrients in large amounts.

Micronutrients

Micronutrients are nutrients that the human body needs in minute amounts so that it can function properly. Although,
they are needed only in small amounts, their deficiency leads to critical health problems.

In fact, most of the diseases and conditions that people face today are due to deficiency of micronutrients. The World Health
Organization (WHO) says that if we eliminate this deficiency, labor efficiency will increase multifold.

Here is a list of micronutrients

Vitamins – Vitamin A, Vitamin B, Vitamin C, Vitamin D, Vitamin E, Vitamin K and Carotenoids.

Minerals – Boron, Calcium, Chloride, Chromium, Cobalt, Copper, Fluoride, Iodine, Iron, Magnesium, Manganese, Molybdenum,
Phosphorous, Potassium, Selenium, Sodium and Zinc.

Organic Acids – Acetic acid, Citric acid, Lactic acid, Malic acid, Choline and Taurine.

It is better to get these from natural sources such as fruits and vegetables, as this seems to increase their usefulness.

Macronutrients

Macronutrients constitute the bulk of the food we eat. The macronutrients are proteins, carbohydrates and fats.

Proteins – Proteins are called building blocks of life. It is what most of our body is made up of. Proteins themselves are made of
amino acids. Some good sources of protein include fish, poultry meat, legumes, soy, eggs, milk and milk products.
Carbohydrates – Carbohydrates are made up of sugar or starches. They are the main energy providers for our body. Excess
carbohydrates are converted into fat and stored in our body. All foods have carbohydrates in some measure.

Fats – Fats are substances that your body stores for future use. Although, most people think that fats are to be avoided
altogether, there is a distinction to be made here. There are good fats and bad fats. Bad fats are to be avoided and good fats are
to be eaten. Good fats are very much necessary for the proper functioning of the body.

Proteins, carbohydrates and fats are to be eaten in proper proportion. If they are not, lifestyle diseases will affect you.

Sports nutrition: Facts on carbohydrate, fat and protein

Eating a balanced amount of carbohydrate, fat and protein is important to play sports at your best. Following Canada’s Food Guide
is a good first step to ensure you are getting the amount of carbohydrate, protein and fat you need. The food guide recommends a
healthy eating pattern with a balance from each of the four food groups. Read on to learn more about how carbohydrate, fat and
protein can help you play sports at your best.

How much carbohydrate, fat and protein do I need?

 If you simply enjoy playing sports as a hobby, you can get enough carbohydrate, fat and protein by following Canada’s Food Guide.
If you are an athlete, you likely need more food than Canada’s Food Guide recommends during training. Follow these tips to make
sure you are getting the carbohydrate, fat and protein you need:
 For most athletes, it is better to aim for a lower fat diet so you can get more carbohydrate for fuel and protein for muscle growth
and repair.
 Aim to meet your needs for oils and fats by including at least 30-45 ml (2-3 Tbsp) of unsaturated fats each day. This includes oil
such as canola, olive and soybean oil and soft margarines low in saturated and trans fat.
 Choose more fruits and grain products for extra fuel during heavier training schedules.
 Choose lean meats and alternatives prepared with little or no added fats, lower fat milk products and alternatives and lower fat
grain products.
 Choose extra servings from each of the four food groups to help you meet your overall energy needs.

What happens if I don’t get enough carbohydrate, fat and protein?

When you do not get enough calories from carbohydrate, fat and protein, your performance may not be the best it could be.

If you don’t get enough calories in the short-term:

 You may not see results from your training
 You may lose muscle tissue which may result in the loss of strength and endurance

If you don’t get enough calories long-term:

 You may not get the vitamins and minerals you need
 Your immune system may be weakened
 Your hormone levels may be unbalanced
 You may have a higher risk of injury to muscles, bones or connective tissue
 Females may not get their regular period

How much carbohydrate do I need?

If you are going to play sports like soccer, hockey or tennis or exercise intensely for more than an hour, follow Canada’s Food Guide
as a starting point. Then choose a few extra servings of carbohydrate-rich foods throughout the day before playing sports or
exercising.

Each of these is about 1 serving of carbohydrate-rich foods:

 1 piece of toast with peanut butter and honey
 1 piece of fruit (like an apple, pear, banana or nectarine)
 3/4 cup (175 mL) low fat yogurt
 1 low fat muffin
 A small bowl of cereal with low fat milk
 1 cup (250 mL) low fat chocolate milk
The number of extra servings you need will depends on your weight. Heavier athletes need more servings than lighter athletes.

. Find a Dietitian here.

What should I eat before playing a sport?

About 2 to 3 hours before playing sports, eat a meal that is rich in carbohydrate, low in fat and fairly low in protein and fibre for
quick digestion. Here are some examples:
 Peanut butter and honey or jam on toast and glass of skim milk
 Fruit and yogurt smoothie and a low fat muffin
 Oatmeal with brown sugar and almonds, skim milk and a banana
 Low-fat cheese and crackers plus grapes
 Small lean hamburger on bun with lettuce and tomato, a side salad and low fat milk
 Turkey, vegetable and cheese sandwich, a fruit and a sports drink
 Low-fat tuna melt sandwich and a fat-free yogurt
Your portion size will depend on how intense or long your training session will be, your sex and body weight.
If you do not have time for a meal 2 to 3 hours before playing a sport, choose high carbohydrate meals/snacks that are quick to
digest.
 What should I eat during sports?
During sports, your body needs easy-to-digest foods or fluids. Carbohydrate will help you maintain normal blood sugar, allow you to
perform better and help you to exercise longer and/or with greater intensity.
Your best approach is to drink your carbohydrates in a sports drink, but for longer exercise sessions of 2 hours or more, additional
solid carbohydrates may be needed like fruit, a cereal bar, yogurt or oatmeal.

What should I eat after I play sports?

After playing sports, your body is ready to store energy again, repair muscles and re-hydrate. Within 30 minutes, eat a snack like:
 One banana plus 1 to 2 cups (250 to 500 mL) of low fat milk
 2 cups (500 mL) of low fat chocolate milk
 A smoothie with low fat milk, fruit and low fat yogurt
 Within one hour after that, choose a meal or snack rich in carbohydrate and protein. For example:
 Grilled salmon or chicken breast with rice and vegetables
 Pasta and meat sauce with salad
 Tofu and vegetable stir fry on rice
Your portion size will depend on how intense or long your training session was, your sex and body weight.

Choose Healthy Carbohydrates

Carbohydrates are also an important part of a balanced diet. While most diets recommend cutting back on
carbohydrates, these foods actually provide you with the energy you need to keep going throughout the day. Aim for
45-60% of your daily calories to come from carbohydrates. For a 2,000-calorie diet, this is between 900-1200 calories
(225 - 300g) per day. Choose "healthy" carbohydrates, such as fruit, vegetables, and whole grains. If you consume
mainly refined grains (white bread, cookies, crackers, etc), then it may contribute to weight gain. Find carbohydrates
that are high in fiber content, as this will keep you feeling fuller longer. Beans and legumes are also a good source of
carbohydrates.

up.

Fat and protein in sport nutrition

Nutrition and sport:

Fat
Fat is a less important provider of energy for exercise than carbohydrate and, unlike glycogen, its availability is never a limiting factor for
performance. Even the leanest competitors have a supply of fat.

Moreover, a high fat intake makes it difficult to achieve a diet with sufficient carbohydrate for an athlete's needs. An intake of less than 30%
of food energy from fat is generally recommended for sports people.

Protein
Current guidelines suggest that, when compared with the general population, the daily protein requirements of individuals involved in sports
training may be higher.

The general population requires around 0.8g protein for each kg of body weight per day, whilst sports people or people involved in physical
training may need up to twice as much. For example, a sedentary 70kg individual would need around 56g (0.8g x 70 kg) protein per day,
whereas a 70 kg training rugby player may require up to 119g (1.7g x 70 kg) protein per day.
Estimated Protein Requirements for Physical Activity g/kg/day

 Elite male endurance athletes 1.6

 Moderate intensity athletes 1.2
 Recreational endurance athletes 0.8-1.0
 Football, power sports 1.4-1.7
 Resistance athletes (early training) 1.5-1.7
 Resistance athletes (steady state) 1.0-1.2
 Athlete restricting energy intake 1.5-2.0
 Adolescent athletes 1.5-2.0

Sports people would typically meet their increased needs through a normal balanced diet that includes a good source of protein, such as
dairy, meat, fish, eggs and pulses, and that meets an athlete's increased energy needs. Additional protein intake above requirements has no
advantage for either performance or muscle size.

However, the timing of protein consumed is important. Sports people should look to consume 10-20g of protein soon after training, and at
regular intervals throughout the day. Milk is a good quality source of protein providing whey and casein, and all essential amino acids.

Whilst athletes can obtain all their protein requirements from the diet, the practicality of consuming protein soon after training may make a
protein supplement or a milkshake a convenient alternative. Ideally any protein supplement taken should be certified for the absence of
prohibited substances in sport.

Group assignment

We are interested in Foot bal and we choose it for our discussion. The nutrition which is essential to foot
ball is Football is a physically demanding sport that requires a combination of speed, agility, and
endurance. Football players need proper nutrition on a daily basis to stay energized and ready for the
intensity of practice or a game

Carbohydrates supply energy and should account for approximately 60 percent of your son's daily caloric
intake. The key to properly fueling for football is to include the right type of crabs at each meal and
snacks throughout the day.
Carbohydrates that are significant sources of fat, such as fried potatoes and forms of fast food or cakes
and other pastries contribute to weight gain and potential health issues like high cholesterol. Football
players who are overweight may tire more easily, and might not have the endurance to stick it out for the
whole game.
Protein
Protein is the second nutrient that's crucial to a football players' diet. Roughly one-third of an athlete's
nutrition should stem from lean sources of protein, such as poultry, fish, peanut butter, cheese, and eggs.
Protein builds muscle, but if your player gets too much protein in relation to his carb intake, he may begin
to bulk up with fat instead of muscle. Combining protein and carbohydrates in one meal--a ham and
cheese sandwich on whole grain bread or a serving of low-fat yogurt, for example--is a good way to
ensure your player is getting enough of both types of dietary fuel.
All players should choose foods wisely to help achieve their goals in sport. We must also remember the
important social and cultural aspects of eating and the pleasure that we gain from food. A healthy diet
that is good for performance can also be a source of enjoyment. We see the practical guide to eating
and drinking for health and performance in football as an integrated part of the ‘Football for Health’
programmes initiated by F-MARC in order to maintain the health. For many it is also to improve their
health conditions by playing football as a very efficient physical exercise and to also tackle many non-
communicable diseases. A healthy diet and an appropriate intake of fluids are very important pillars of
the programme ‘Football for Health’.“ Every player needs to be aware of their personal nutritional goals
and of how they can select an eating strategy to meet those goals. Every player is different, and there is
no single diet that meets the needs of all players at all times. Individual needs also change across the
season and players must be flexible to accommodate this. Diet may have its biggest impact on training.
A good diet can help support consistent intensive training while limiting the risks of illness or injury.
Good food choices can also promote adaptations to the training stimulus – this can lead to more
improvement for the same training load. The right diet is also important in preparing for games and in
hastening recovery afterwards. Getting the right amount of energy to stay healthy and to perform well is
key. Too much and body fat increases: too little and performance falls, injuries increase, and illness
results. Carbohydrate supplies the muscles and brain with the fuels they need to meet the stress of
training and competition. Players must be aware of what foods they should choose to meet their
carbohydrate needs, how much should be eaten, and when these foods should be eaten. Foods rich in
protein are important for building and repairing muscles, but a varied diet containing everyday foods
will generally supply more than enough protein. Well-chosen vegetarian diets can easily meet protein
needs. Eating a small amount of protein just after training may help promote adaptations in response to
the training stimulus. A varied diet that meets energy needs and is based largely on nutrient-rich choices
such as vegetables, fruits, beans, legumes, cereals, lean meats, fish and dairy foods should ensure an
adequate intake of vitamins and minerals. Excluding any of these food groups means that more careful
food choices must be made. Maintaining hydration is important for performance.

Fluid intake before, during (where appropriate) and after exercise is important, especially in hot
climates. The benefits of eating well Football is structured so that the two opposing teams are closely
matched: a one-sided game is no fun for players or for spectators. Every player and every team
therefore has to strive to achieve the advantage that is necessary to win. Hard work in training and
sound tactics are vital, but a well-chosen diet can offer many benefits: • Optimum gains from the
training program • Enhanced recovery within and between workouts and events • Achievement and
maintenance of an ideal body weight and physique • A reduced risk of injury and illness • Confidence in
being well-prepared for match play • Consistency in achieving high level performances in matches •
Enjoyment of food and social eating occasions Despite these advantages, many players do not meet
their nutrition goals. Common problems and challenges include: • Poor knowledge of foods and drinks
and inadequate cooking skills • Poor choices when shopping or dining out • Poor or outdated knowledge
of sports nutrition • Inadequate finances • Busy lifestyle leading to inadequate time to obtain or
consume appropriate foods • Limited availability of good food and drink choices • Frequent travel •
Indiscriminate use of supplements and sports foods The information in this booklet is designed to
provide players and coaches with an overview of the latest guidelines in sports nutrition. While there is
no such thing as a magic diet or food, there are many ways in which eating and drinking well can allow
players at all levels of performance to achieve the special goals of their training and competition
programs. It makes no sense to train hard if you ignore the benefits that follow from good food choices.
Energy stores play a number of important roles related to exercise performance, since they contribute
to • Size and physique (e.g. body fat and muscle mass) • function (e.g. muscle mass) • fuel for exercise
(e.g. muscle and liver carbohydrate stores) The energy needed for training and match play must be
added to the energy required for normal daily activities. This will depend on physical activity at work and
on other lifestyle factors. How much food a player needs will depend largely on the total energy needs,
and there is no simple formula to predict this. Energy needs depend not only on the demands of training
and match play, but also on activities outside the game. For those who train infrequently, or where
training sessions are short or easy, the energy demands will not be high. Similarly, energy needs are
lower during periods of inactivity such as the off-season or while a player is injured, and players should
adapt their food intake accordingly. should be taken into account in the training and nutritional
strategies of all serious players. A player will perform best when the amount of body fat is within his or
her individual optimum range. This will vary between individuals, and will also vary across a player’s
career, so there is no single value that is ideal and less is not always better. If the body fat stores fall too
low, health will suffer. If body fat stores are too high, the player will be slowed down by having to carry
unnecessary additional weight. Excess body fat is also a health risk. It is important, therefore that
players manage their food intake and energy output to achieve an optimum body size and body
composition. Strategies for managing energy intake and energy balance: Players should individually
manage their energy stores of body fat, carbohydrate (muscle fuel) and protein (muscle mass) by
managing intake and expenditure of these nutrients separately . Examples of useful sports foods case
just prior to, during, or after an exercise session include: • sports drinks (providing fluid and
carbohydrate during exercise), • sports gels (additional carbohydrate intake, especially during exercise)
• liquid meals (carbohydrate, protein, vitamins and minerals for a pre-event meal, post-exercise
recovery or a high-energy diet) • sports bars (carbohydrate, protein, vitamins and minerals – often a
solid form of the liquid meal). Of course, the relatively high cost of these sports foods must be taken into
account when deciding whether to use them. All players should look carefully at the risks and rewards of
individual supplements before trying them.