Lesson 1: Basics

The list below are the basic nutrients humans need to live:

Water

Carbohydrate

Protein

Fat

Vitamins and Minerals

All types of nutrients are necessary for humans to stay healthy at the right balance and amount. These nutrients play significant roles in regulating our body; needless to say they are very important in supporting physical activity performance such as wrestling. Improper or lack of consumption of any nutrient will have a detrimental affect on the body which will lead to a decrease in performance, sickness, slow recovery, and injuries.

The basic roles of these nutrients are summarized below:

Carbohydrates

Carbohydrates are the main energy source for the brain (basically all bodily functions). Without carbohydrates, the body could not function properly. Sources include fruits, breads and grains, starchy vegetables and sugars.

Protein

Protein is the major structural component of cells and is responsible for the building and repair of body tissues. Protein is broken down into amino acids, which are building blocks of protein.

Fat

Fat is an energy source that when consumed, increases the absorption of fat-soluble vitamins including vitamins A, D, E and K.

Vitamins

Vitamins help regulate metabolic reactions. Vitamin C is necessary for the synthesis of collagen, which provides structure to blood vessels, bone and ligaments. Vitamin D helps to maintain calcium homeostasis.

Minerals

Minerals assist enzymes in all body functions and build bones, teeth, tissue, muscles, blood, and nerve cells. Sodium helps to maintain fluid volume outside of the cells and helps cells to function normally. Potassium maintains fluid volume inside and outside of cells and prevents the excess rise of blood pressure with increased sodium intake. Calcium helps to maintain and build strong bones and teeth.

Water

Water helps to maintain homeostasis in the body and transports nutrients to cells. Water also assists in removing waste products from the body.

(Courtesy of SFGATE: 6 Essential Nutrients and their Functions)

Watch the video below for more information on the basic nutrients.