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

Vitamins

Vitamins have many different roles in the human body depending on their type but are only needed in very small quantities to be effective.

As with any other nutrient, too little vitamin intake can be bad for health. If a person is eating a balanced healthy diet with lots of fruit and vegetables, then they will be getting the right amount of vitamins anyway. It is rare that anyone will need to take vitamin supplements, unless recommended by a doctor.

There are lots of different vitamins, each with their own letter. Some vitamins can be made by the body, while others need to be consumed in food. There are two different types of vitamin:

Fat soluble vitamins

The vitamins A, D, E and K are fat-soluble. This means that they can be stored in the body fat and so even when there is not a ready supply of these vitamins, the body can still use stored vitamins.

Water soluble vitamins

There are two main types of water soluble vitamins B and C. These vitamins cannot be stored by the body and so need to be eaten as part of a healthy balanced diet.

Sources of vitamins

Most vitamins can be obtained from a balanced of fruit and vegetables some examples can be found in the picture below.

[D]