The role and functions of fats, carbohydrates and proteins

Monosaccharides: these are simple one unit sugars (such as glucose, fructose and galactose). These are simple things like sweets, lucozade and any other sugars. These are for athletes to use for a quick burst of energy. Just before a game or even during a game. Disaccharides; Such as sucrose, maltose and lactose these are made up of 2 monosaccarides. For example sugar (sucrose) is made up of glucose and fructose. These would be suited to eat up to an hour before your match. Polysaccharides: These carbohydrates contain more than 2 monosaccharides and are called either complex carbohydrates (starches) or glycogen. All carbohydrates must be broken down into monosaccarides before the body can use them. Things like chips, pasta, pie you would be recommended to eat these about 3 hours before a match so it has time to break down into single monosaccharides. Saturated: This means that they contain lots of hydrogen which can be bad for the body, and is generally found in animal meat. These fats will tend to be solid at room temperature.
Unsaturated: These do not contain the maximum amount of hydrogen and are generally better for the body. They are most often found in plants and vegetables and at room temperature are usually liquids. Protein is made up of amino acids of which there are 20. 8 amino acids are termed essential and therefore we need to get them through eating or drinking. Energy can be produced from proteins. Protein is made up of amino acids of which there are 20. 12 amino acids are termed non essential i.e. our body makes them and therefore we do not needs to obtain them through food Any more than 2.5 times the RDA of protein places extra demands on the kidneys which will needs to remove the amino acids through urine. Not all protein in the body can be used for energy. However muscle protein can be, this can be broken down by alanine which turns the protein into carbon which can be turned into glucose through gluconeogenesis.

Explain when each would be used in relation to exercise intensity

Monosaccharides: This is just 1 unit sugars which takes about 2 minutes to start to give off energy, with simple thing like lucozade, and simple sugar intakes such as sweets or fruits. Disaccharides: These are made up off 2 Monosaccharides which will take up to 25 minutes before they break apart and start to give energy. Things like milk, Jaffa cakes. Polysaccharides: can take up to 2 hours until they start to give off energy, which contain more than 2 carbohydrate such as bread, rice, pasta. Exercise intensity. Exercise duration. Fuel Used. Maximal Sprint. Short. Carbohydrate. Low to moderate. Moderate i.e. up to 2 hours. Carbohydrate and fat equally. Severe. Prolonged e.g. cycling. Less carbohydrates more fat.

How an athlete is effected by eating the 3 macro nutrient types

If you are an endurance athlete then in the week before a competition you should plan your meals around complex carbohydrate foods with a low glycaemic index to help boost your glycogen stores. Miller (2003) suggest 500-600g/day as this will encourage muscles to store over 20% more glycogen. On the day of your game/event you would be recommended to eat a small amount of carbohydrate food (approx. 50gms) with high glycaemic index just before exercise will help delay fatigue and improve endurance. Make sure you are well hydrated before the competition having your last drink about 15 to 20 minutes before the start. Drink at regular intervals (150 to 300ml), ideally every 15 minutes or whenever you have a break during competition. Do not wait until you feel thirsty as you will already be dehydrated. Consider a commercial carbohydrate drink (Sports Drinks) as this will also refuel your glycogen stores. after an event you are going to need to recover your body, approximately 2g/kg of body weight, and 40g of protein within two hours after exercise speeds up the replenishment of glycogen stores and recovery time. It appears that the muscles are more receptive to and retaining carbohydrate during the two hours after exercise.

Explain how the athlete could improve performance by eating the correct nutrients at the right time. If a fit athlete is sleeping at the right times and the required time and eating the right meals at the right time and the right amount then he/she will have the fuel to train harder and faster, if you have a football match at 3pm make sure that around 12pm you have a good meal full of protein and carbohydrates this will allow the food to brake down and give you the right amount of energy at the right time for example a bowl of rice and chicken. Also just before the game having a lucozade can also give you a lot of energy because its a one unit of sugar and is already broken down