Nutrition and Athletic Performance

Macronutrients: Fuel for Your Body#

Every time you move, your body uses energy — and that energy comes from the food you eat. Nutrition is the study of how food fuels and supports your body. The three main categories of nutrients that provide energy are called macronutrients: carbohydrates, proteins, and fats.

Carbohydrates: The Primary Fuel#

Carbohydrates are the body's preferred source of energy — especially for physical activity. When you eat carbohydrates, your body converts them to glucose (blood sugar), which cells use immediately for energy, or glycogen, which is stored in the muscles and liver for later use.

Types of carbohydrates:

• Complex carbohydrates (starches): Whole grains, oatmeal, rice, pasta, bread, potatös — provide steady, long-lasting energy
• Simple carbohydrates (sugars): Fruits, milk, and added sugars — provide quick, short-lasting energy

For athletes: Carbohydrates are crucial for sustained activity. A soccer player or runner who has not eaten enough carbohydrates will 'hit the wall' — feeling suddenly exhausted as glycogen stores run low.

Proteins: Building and Repair#

Proteins are made of amino acids — the building blocks of muscle, skin, organs, enzymes, and hormones. Protein dös not primarily fuel exercise, but it is essential for:

• Building and repairing muscle tissue after exercise
• Supporting growth (especially important for growing Grade 4 students)
• Maintaining a strong immune system

Good protein sources: Eggs, chicken, fish, beans, lentils, tofu, dairy (milk, yogurt, cheese), nuts, and seeds.

For athletes: After intense exercise, eating protein within 30-60 minutes helps muscles recover and grow stronger.

Fats: Long-Lasting Energy and Brain Health#

Fats are a concentrated energy source and are essential for:

• Long-duration, lower-intensity exercise (jogging, cycling, hiking)
• Brain health and nervous system function
• Absorbing fat-soluble vitamins (A, D, E, K)
• Hormone production

Healthy fats: Avocados, nuts, olive oil, fish (salmon, tuna), seeds. Less healthy fats: Trans fats and excessive saturated fats found in many processed foods.

Balance is key: All three macronutrients are necessary. Extreme restriction of any one leads to problems — low-fat diets can impair brain function; very low-carb diets impair athletic performance.