Macro and Micro Nutrients

Macro and Micro Nutrients

1. Macro Nutrients.

   • Carbohydrates - conatined in bread, pasta, potatoes, rice. Provide us with energy.
     • Fats - conatined in butter, oil, fatty meats and fried food. Provide us with energy but should be eaten in moderation. Can lead to weight gain.
       • Protein - contained in cheese, milk, eggs, lean meat and fish. Aids muscle growth.

2. Micro Nutrients

   • Minerals and vitamins. Help with your immune system, general growth and health. Vitamins - fresh fruit and veg. Minerals - meat and veg.
     • Vitamin D is in dairy foods. Calcium is to keep our bones strong
     • Water and Fibre. Water prevents dehydration. Fibre aids the digestive system.

3. Timing of Dietry Intake.

   • For an average sized meal you should leave at least two hours before exercise.
   • The digestive system needs an increased blood flow + so do the working muscles when exercising. A conflict will occur if you eat just before exercise.
   • It can take up to four hours to fully digest a large meal.