Research
project
By Ana Muñoz García,
Estrella Guirao Muñoz,
Micaela Pérez Trenza, Lucía
Monteverde Rodríguez y
Daniela Herrera Loaiza.
1.Introduction:
For good physical performance both in daily and sports
activities are the following reasons:
1. Sufficient Energy: Nutrients provide the energy
The relationship
necessary to perform physical activities. between nutrition
2. Muscle Recovery: A balanced diet helps in muscle repair
and growth. and physical
3. Injury Prevention : Proper nutrition strengthens the
immune system and tissues, reducing the risk of injuries
exercise is
and illnesses. necessary to
4. Improved Performance: Specific nutrients, such as
antioxidants and minerals, contribute to better physical maintain good
performance, improving endurance and strength.
5. Hydration: Adequate fluid intake is necessary to maintain
health and improve
electrolyte balance and prevent dehydration, which affects performance.
performance.
6. General Health: Good nutrition contributes to general
well-being, improving mood and concentration, important
factors both in sport and in daily activities.
2.Nutrient groups and
their role in sport:
Carbohydrates are a crucial energy source for resistance exercises. Its role is fundamental before
and after training.
Before Training:
1.Glycogen Load: Eating carbohydrates in the days before a competition or intense training helps
increase glycogen stores in the muscles and liver, which is important to maintain performance.
2. Available Energy: Eating a carbohydrate-rich meal 3 to 4 hours before exercise provides
immediate energy, such as pasta, rice or fruits.
3. Preventing Fatigue: Ensuring you have enough energy helps delay the onset of fatigue, allowing
you to maintain a higher intensity during exercise.
After Training:
1. Glycogen Recovery: Eating carbohydrates after exercise (best within 30 to 60 minutes) helps
replenish glycogen stores. A combination of carbohydrates and protein is ideal for muscle
recovery.
2. Rehydration: In addition to carbohydrates, it is important to rehydrate, especially if you have
sweated a lot. Drinks that combine electrolytes and carbohydrates work.
3. Adaptation: Consuming enough carbohydrates after training helps the body adapt and improve
performance in future sessions.
Proteins:
Role of proteins: The role of proteins is:
-Muscle repair: after exercise, proteins are broken down into amino acids, which are
used to repair and regenerate muscle tissue.
-The Synthesis of New Proteins: They promote synthesis, which is essential for muscle
growth and adaptation.
-Prevention of Muscle Loss: They maintain muscle mass, especially in periods of
caloric deficit or during advanced age. Examples of foods rich in protein:
1.Lean meats: Chicken, turkey, beef and pork.
2.Fish: Salmon, tuna, sardines and trout.
3.Eggs: A complete source of proteins and essential nutrients. 4.Dairy: Milk, yogurt and
cheese.
5.Legumes: Lentils, chickpeas, beans and peas.
6.Nuts and seeds: Almonds, walnuts, chia and quinoa.
Vitamins and minerals:
Healthy Fats: Vitamins and minerals are crucial for the
performance and health of athletes.
Calcium, iron, vitamin D and B12 stand out:
Calcium: Maintains strong bones,
Healthy fats are essential preventing fractures and injuries. It also
to a balanced diet and contributes to better performance in
provide numerous benefits, physical activities.
including long-lasting Iron Adequate: Levels of iron improve
energy. resistance and reduce fatigue.
Vitamin D: Improves muscle strength,
promotes recovery and supports the
immune system, essential for maintaining
health during intense training.
Vitamin B12: It improves physical
performance and recovery, and is crucial
for maintaining the health of the nervous
system.
Hydration:
Water is essential for life and plays a physical role. It
maintains body temperature, transports nutrients, removes
waste, and lubricates joints. Dehydration, even at mild
levels, can negatively impact performance, causing fatigue,
decreased concentration, and increased risk of injury.
Isotonic drinks are important because, in addition to
rehydrating, they help replace electrolytes (such as sodium
and potassium) that are lost through sweat. These drinks
are formulated to be absorbed quickly by the body, making
them an effective option during and after intense exercise.
Its adequate consumption can improve endurance and
accelerate recovery, helping to maintain optimal
performance.
3.Healthy diet:
Monday - Breakfast: Oatmeal with fruits and nuts, yogurt. - Snack: Banana. - Lunch: Grilled
chicken, quinoa and steamed broccoli. - Snack: Baby carrots with hummus. - Dinner: Baked
fish, mashed potatoes and spinach.
Tuesday - Breakfast: Whole wheat toast with avocado and egg. - Snack: Fruit smoothie. -
Lunch: Tuna, chickpea and vegetable salad. - Snack: Nuts. - Dinner: Potato omelet and mixed
salad.
Wednesday - Breakfast: Yogurt with granola and fruits. - Snack: Apple. - Lunch: Whole wheat
pasta with tomato and turkey sauce. - Snack: Rice crackers with peanut butter. - Dinner:
Chicken curry with brown rice.
Thursday - Breakfast: Banana, spinach and milk smoothie. - Snack: Greek yogurt. - Lunch:
Chicken burger with salad. - Snack: Cucumber sticks. - Dinner: Grilled salmon, roasted
vegetables and couscous.
Friday - Breakfast: Omelet with spinach and cheese. - Snack: Orange. - Lunch: Whole wheat
wrap with turkey, lettuce and tomato. - Snack: Cereal bar. - Dinner: Homemade pizza with a
whole wheat base and vegetables.
Saturday - Breakfast: Whole wheat pancakes with honey and fruits. - Snack: Protein shake. -
Lunch: Baked chicken with rice and salad. - Snack: Walnuts. - Dinner: Beef stew with
vegetables.
Sunday - Breakfast: Toast with almond butter and banana. - Snack: Grapes. - Lunch: Lentil
soup and salad. - Snack: Yogurt with honey. - Dinner: Vegetable omelet and pumpkin puree.
Differences between what an amateur athlete and a
sedentary person need:
The differences between what an amateur athlete needs and a sedentary person are:
1. Nutrition:
-Amateur athlete: Requires a balanced diet adapted to their activities, with a greater consumption of proteins, carbohydrates and
micronutrients to recover and improve performance.
-Sedentary person: Generally, you need a diet that controls weight and disease risk, focusing on adequate portions and a variety of
healthy foods, but without a high caloric requirement.
2. Physical activity:
-Amateur athlete: Perform regular training, which may include specific exercises and intensity variations, to improve your physical
condition.
-Sedentary person: May have a limited active life, which makes exercise occasional or minimal. It is recommended to gradually
increase physical activity.
3. Recovery:
-Amateur athlete: Needs a focus on recovery, including adequate rest, stretching, and often recovery techniques such as massage or
therapy.
-Sedentary person: You can benefit from increasing your mobility and performing gentle exercises, but you do not have the same
recovery demands.
4. Mental health and motivation:
-Amateur athlete: You often have a goal-setting mentality and enjoy the challenge, which can improve your mental well-being.
-Sedentary person: You may experience stress or anxiety related to lack of activity, and may need support to motivate yourself to
move.
5. Injury prevention:
-Amateur athlete: You must pay attention to technique and warm-up to avoid injuries, in addition to being aware of your body's
signals.
-Sedentary person: Less prone to sports-related injuries, but may face problems such as muscle or joint pain due to lack of movement.
4.Nutrition Before, During, and After
Exercise:
• Which foods are ideal before exercise to gain energy?
It is advisable to consume complex carbohydrates that
provide slow-release energy, such as oatmeal, wholemeal
bread or sweet potatoes, along with a small amount of
protein, such as yogurt or nuts. These foods help maintain
blood sugar levels and provide you with sustained energy
during exercise.
• What types of foods or snacks are recommended during
long training sessions?
During long workouts, fast-absorbing carbohydrates such
as fruits (bananas, apples, etc.),energy bars or sports gels
are recommended. These provide quick energy and help
maintain blood glucose to prevent fatigue.
Nutrition Before, During, and After
Exercise:
• How to aid recovery after exercise? Importance of the
“metabolic window.”
-After exercise, it is important to consume protein for
muscle repair and carbohydrates to replenish glycogen.
For example, a protein shake with fruit, Greek yogurt with
fruit and granola, or chicken with brown rice.
- The metabolic window is the period of time after
exercise (approximately 30-60 minutes) in which the
body is most receptive to absorbing nutrients.
Consuming protein and carbohydrates during this
window can optimize muscle recovery and energy
replenishment, helping to improve performance and
reduce fatigue in future workouts.
5.Consequences of Poor Nutrition on
Physical Performance:
• Effects of poor diet on performance, such as fatigue, injuries, reduced
concentration:
Loss of muscle mass, and a decrease in recovery capacity. There may also
be problems concentrating and an increased risk of injury due to bone and
muscle fragility.
• Long-term issues like obesity, malnutrition, eating disorders:
It affects the heart, liver, kidneys, joints and reproductive system. It can
also lead to diabetes, increased risk of cancer, such as breast cancer, and
mental health problems.
6.Relationship Between Nutrition,
Health and Disease Prevention
How does a balanced diet contribute to the prevention of diseases like diabetes,
hypertension, and obesity?
A good nutrition js essential to keep a good health. In fact, a way of pfreventing
chronic diseases is having a balanced diet rich in fruits, vegetables, proteins and fat
that aren´t saturated. This makes possible that people could keep a healthy weight,
control the levels of sugar in blood and reduce the arterial pressure.
The essential nutrients like vitamines, minerals and antioxidants present in food have
an important role in the inmunological system and as protectors of the cells. As it was
mentioned before, saturated facts and fast food have a negative impact in people´s
health and as a result of this, the development of chronic diseases like obesity.
Relationship Between Nutrition,
Health and Disease Prevention
The role of nutrition in mental and emotional health, and how it impacts physical
performance.
Nutrition is very important for physical and mental health because the brain and
the nervous system need nutrients to work correctly. For example omega-3 or
vitamine B12 prevent and treat anxiety and depression so people are in a better
mood thanks to this.
7.Conclusion:
-In conclusion, healthy nutrition is essential to achieve physical
and mental potential and to provide the energy and nutrients
necessary for growth. A balanced diet, apart from improving
performance, also prevents health problems in the future. Poor
diet, on the other hand, can have physical and mental
consequences.
-Nutrition knowledge allows teenagers to improve their health,
improve their performance and develop healthy eating habits.
This creates a healthy relationship with food, prevents illness,
and helps your mental and physical health.
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