Module 1: Nutritional requirements

Nutrition for sports performance

1. Introduction to the unit
2. Nutrition basics: Nutrients
   1. Carbohydrates
   2. Fat
   3. Protein
3. Water
4. Vitamins
5. Minerals
6. Fibre
7. Components of the diet activity

Protein

Protein is very important for growth and development of the human body. It is not a great source of energy but it has lots of other important roles.

Protein contains 4 kilocalories per gram (a kilocalorie is a way of expressing the energy within food).

Protein is important for sports performance, but it should not take priority over carbohydrate as the main nutrient in a balanced diet. The UK diet is already rich in protein and so protein supplements are usually not necessary.

Protein plays a crucial role in lots of functions of the body, including helping working muscles to contract and repairing and building muscle.

Protein and sports performance

With protein, more is not better. As with other nutrients, protein intake needs to be part of a balanced diet, as too much protein can lead to kidney and liver disease, and high levels of protein cause damage to the brain over a long period of time.

The recommended daily intake of protein as part of a healthy balanced diet is up to 10%. This figure will rise slightly for athletes who do strength work as part of their training programme.

Sources of protein

Protein in the UK diet comes mainly from animal sources, such as meat, fish, eggs and dairy foods. Some protein can also be found in cereals, with some vegetables such as peas, beans, lentils, nuts and soya also having protein.

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