Download Fuel the Machine Lesson

Fuel the Machine
The human body is like a finely tuned machine that requires high quality
“fuel” – in the right proportions to keep it continuously running well. This
“fuel” is provided by proper nutrition.
Three energy-producing nutrients include:
 Carbohydrates
 Proteins
 Lipids (Fat)
The body uses energy for different purposes:
Metabolism - Needs energy to conduct basic functions within the body
Physical Activity – With any kind of activity you burn stored fuel
sources within the body.
Thermogenic Effect of Food - There is energy required to digest food.
The main source of energy used during exercise comes from carbohydrate and
fat. Protein (amino acids) is only a minor contributor.
Carbohydrates




Major source of fuel for the body and brain
After digestion, carbohydrates are stored in the form of glycogen in
muscle and liver. When needed, glycogen is broken down into glucose
that is used to make energy.
Simple carbohydrates (also known as simple sugars)
o Easily broken down (digested) to make energy.
o Dietary sources include fruits, milk, milk products, and also
processed and refined sugars such as candy and soft drinks.
Complex carbohydrates
o Require more time to be broken down (digested) and therefore
provide steady energy throughout the day
o Provide vitamins, minerals, and fiber to diet
Protein (made up of amino acids)




Used by the body to build and repair tissues
Not a major source of energy
Protein is needed to repair muscle that is broken down during exercise.
Dietary sources include:
Animal sources: meat, poultry, fish, and dairy products
Plant sources: grains, grain products, legumes, and vegetables
Fat (also known as lipids)
 Serves as an important source of energy for athletes (Carbs are the



primary source of energy for everyone.)_
Aids in the absorption of fat-soluble vitamins (A, D, E, & K)
‘Good fats’ can lower inflammation, improve brain development, and
provide insulation for reducing risk of injury.
Types of Fat
o Trans - derived from partially hydrogenated fats and oils such as
margarine
o Saturated – main food sources include butter, dairy, meats, and
coconut oil
o Unsaturated fatty acids
 Polyunsaturated - found in walnuts, salmon, canola oil,
and sunflower seeds
 Monounsaturated - found in nuts, olive oil, and avocados
Hydration
 Water is essential for life and health.
 The human body is made up of about 50-75% water.
 When we do physical activity, we lose water through sweat and

therefore must replace it to keep the body hydrated.
Signs of hunger can actually indicate dehydration. When you feel
hungry, drink water and wait 10 minutes to see if the feeling persists.