Speak about sports nutrition PART 2

2. Lipids or fats:

Like carbohydrates, fats are used mostly to provide energy to the body, but also essential for other functions such as the absorption of some vitamins, hormone synthesis and as an insulation material and internal organ filling.
The main function of lipids is the energy reserve.
They are present in vegetable oils, which are rich in unsaturated fatty acids, and in animal fats.
Although the group of lipids belongs to a very heterogeneous group of compounds, most of the lipids we consume come from the group of triglycerides. They are made up of a molecule of glycerol, to which are attached three fatty acids of more or less long hip. In the foods we normally consume we always find a combination of saturated and unsaturated fatty acids (called "good" fat).
Saturated fatty acids are more difficult to use by the body, since their possibilities of combining with other molecules are limited because all possible link points are already used or saturated.

Cholesterol, essential substance in the metabolism because it is part of the intermediate zone of the cellular membranes, and to intervene in the synthesis of the hormones.

3. Proteins:

Proteins are the materials that play a greater number of functions in the cells of all living things. On the one hand, they are part of the basic structure of the tissues (muscles, tendons, skin, nails, etc.), on the other, they play metabolic and regulatory functions. They are also the elements that define the identity of each living being as they are the basis of the DNA structure and recognition systems of foreign organisms in the immune system.

Proteins are large molecules formed by long linear chains of their own constituent elements: amino acids.
In the diet of humans can distinguish between proteins of plant origin or animal origin.

- Proteins of animal origin are present in meats, fish, poultry, eggs and dairy products in general. They are much larger molecules, their biological value is greater than those of plant origin.
By taking animal proteins from meat, poultry or fish we also ingest all waste from the metabolism cells present in those tissues that the animal could not eliminate before being slaughtered.

- Proteins of plant origin can be found abundantly in nuts, soybeans, legumes ... They are less complex than those of animal origin.

MICRONUTRIENTS

A. Vitamins:

They are essential organic substances in the metabolic processes that take place in the nutrition of living beings. They do not contribute energy, since they are not used as fuel, but without them the body is not able to take advantage of the constructive and energetic elements supplied by the food. Normally they are used inside the cells as precursors of the coenzymes, from which the thousands of enzymes that regulate the chemical reactions of the cells are made.
Vitamins must be provided through food, since the human body can not synthesize them. One exception is vitamin D, which can form on the skin with sun exposure, and vitamins K, B1, B12 and folic acid, which are formed in small amounts in the intestinal flora.
There are two types of vitamins: liposoluble (A, D E, K) as they dissolve in fats and oils, and water soluble (C and B complex), which dissolve in water.

1. Liposolubles:

• Vitamin A: its function is to protect the skin and its intervention in the process of vision of the retina

Found in carrots, spinach, parsley, ...

• Vitamin D: essential for the absorption of calcium and phosphorus. It forms on the skin with the action of ultraviolet rays in sufficient quantity to cover the daily necessities

Found in sardines, tuna, fatty cheeses, eggs ...

• Vitamin E: prevent the oxidation of cell membranes, allows good n utrition and regeneration of tissues.

Found in sunflower oil, hazelnuts, coconut, ...

• Vitamin K: essential in blood clotting processes

It is found in the leaves of green vegetables and in the liver of cod.

• Vitamin F (essential fatty acids): it emphasizes the participation in the transport of oxygen by the blood, regulate in index of blood coagulation.

Foods rich in vitamin F: oils, butter.
          2. Water-soluble vitamins:

• Vitamin C: acts in the body as an oxygen and hydrogen carrier.

It is found almost exclusively in fresh vegetables like Kiwi, red pepper, parsley, ...

• Vitamin H: involved in the formation of glucose from HC

Especially found in nuts, fruits, milk.

IF YOU WANT TO KNOW HOW TO CALCULATE YOUR METABOLIC BASAL EXPENDITURE,