SYLLABUS CONTENT

• Explain the role nutrition plays in enabling the energy systems to function efficiently, including macronutrient and micronutrient requirements of active people

Micronutrients

Micronutrients are essential vitamins and minerals that the body requires in small amounts to support a wide range of physiological functions. While they don’t provide energy directly like macronutrients (carbohydrates, proteins, and fats), they are crucial for maintaining good health, supporting metabolic processes, and enabling the efficient functioning of energy systems. 

Hydration

Water is an essential nutrient vital for the basic functioning of the human body. Dehydration leads to:

1. Reduced blood volume, which leads to low blood pressure, poor nutrient/oxygen transportation, cramps and decreased performance. 

2. Increased heart rate

3. Impaired thermoregulation

4. Impaired concentration (Particularly concerning in sports requiring mental acuity).

Recommendations:

Training at a moderate level will lead to the loss of 1 L of bodily fluid per hour, and more in hot conditions. Regular RDI is 2 L/day, and athletes need to consume more than this to ensure they stay hydrated throughout activity. 

Hydration starts before training and should be sustained throughout as well as afterwards. Typical guidelines are:  

1. Drink an extra 500 mL to 1 L over 2 hours before training.  

2. Drink 150 mL per 15 minutes during performance if possible. 

3.  Drink the equivalent of 150% of the body weight lost via dehydration (1 L lost would require 1.5 L of water). 

Athletes routinely weigh themselves before and after training to monitor water levels. Heavy aerobic training and excessive sweating can also lead to a loss of electrolytes and salt imbalance. Sports drinks help to restore electrolyte balances.