nutrition

help about nutrition By Bailey Melaugh

simple charbohydrates

Simple carbohydrates are broken down quickly by the body to be used as energy, this is good for football players because they need energy because of all the running they do throughout the game. Simple carbohydrates are found naturally in foods such as fruits, milk, and milk products. They are also found in processed and refined sugars such as sweets, sugar, and soft drinks. The majority of carbohydrate intake should come from complex carbohydrates (starches) and naturally occurring sugars rather than processed.

complex charbohydrates

Complex carbohydrates are those carbohydrates that are made of three or more sugar molecules linked together. These carbohydrates are found vegetables, nuts, fruits, seeds and grain. Complex carbohydrates take longer for your body to break down than simple ones, which helps to maintain a steady blood sugar level, this is also good for footballers because it realses energy slowly throughout the game.

protein

•We need protein for body recovery of the body and to help us grow and develop, it also Provides us with energy if needed. its Needed to make hormones, antibodies, enzymes and tissue,10%-15% of daily calorie intake should come from protein. the best sources of protein are, •Turkey •Tuna •Cheese •Pork •Beef •Eggs •Tofu •Beans •yogurt etc. protein is good for a footballer because it helps with muscle recovery after a game.

fats

•Simple and complex,glucose,glucagon,Energy,Marathon runner, fibre is a natural plant and helps us poo, Why its good for us, Essential in our diet. Fat is used as an energy source but produces it at a much slower rate than carbs. 25%-30% of our intake should be fat Functions Protection of internal organs brain kidney and liver. Constant source of energ, Het production. Fats supply energy for everyday activities,They are energy dense 1g fat =9kal(carbs/protein 1g = 4kcal. The smallest unit of it is called a fatty acid these can be saturated or unsaturated. Saturated fats,Bad fats,Eating to many will raise your cholesterol and therefor raises the blood pressure. this is can be bad for a footballer if they eat to much fatty foods, because they need to be fit when playing a game.

fibre

•It’s a carbohydrate but can not be broken down so it helps flush out are stomach,helps us poo, Fibre is defined as a indigestible plant material, but High fibre diets have also shown to reduce the risk of colon cancer.

water

water makes up between 50 -70% of an adults total body weight, regular topups are needed to balance the loss of water from the body in the form of pee and sweat. If we did not replace the water lost in are the body would not be able to survive, then Dehydration will set in. firstly with headaches, tiredness and loss of concentration followed, in extreme cases, by constipation and in the longterm kidney stones. water is good for footballers because it replaces all the vitamins they have lost during the game.

digestive system (click to watch)

vitamins

we need Vitamins and to help boost the immune system, support normal growth and development, and help cells and organs do their jobs. For example, you have probably heard that carrots are good for your eyes, It's true. Carrots are full of substances called carotenoids that your body changes into vitamin A, which helps prevent eye problems.



minerals

minerals also help your body grow, develop, and stay healthy. The body uses minerals to perform many different functions, from building strongbones to transmitting nerveimpulses. Some minerals are even used to make hormones or maintain a normal heartbeat. This is good for footballers because it keeps them fit for all games.
The Digestive System

macro and micro nutrients

macronutrients provide the body with energy, and micronutrients play an important role in detoxifying the body and warding off harmful diseases. Protein, carbohydrates, and fats are examples of macronutrients, and vitamins and minerals are examples of micronutrients.