Role of Food Types i Exercise - Proteins

Protein

*provides energy in the late stages of prolonged exercise - when the muscle glycogen stores fall, as may happen in the later stages of endurance activity the body breaks down the amino acids (building blocks of protein) in muscle to provide glucose to supply energy.

* protein provides energy when your daily diet is inadequate in calories or carbs - when you hav ean imbalanced diet low in carbs/energy the body is forced to use protein - this leads to a reduction in lean muscle mass



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Roles of Food Types during Exercise - Fats

Fat

* fat provides a concentrated source of energy - it provides more than twice the energy that cabs and protein do. Protein and carbs provide four calories per gram whilst fat provides nine.

* it helps to fuel low-moderate intensity activity. At rest and during exercise which is below 65% of your aerobic capacity (amount of oxygen available) - fat contributes 50% or more of the energy that your muscles need

* fat aids endurance exercise by sparing your glycogen reserves. Usually as the distance or duration of your exercise increaeses the intensity decreases thus fat becomes more important as a fuel source.

Roles of Fuel Types during Exercise - Carbohydrates

Carbohydrate

* provide an efficient source of energy - it requires less oxygen to burn than protein or fat- this makes it the body's most efficient source of energy. Carbs are vital during intense exercise when the oxygen availability is less than that needed.

* fuels the brain and nervous system - when you are low on carbs you can be less able to concentrate, lethargic, irritable, confused and find simple tasks difficult.

* carbs aid the metabolism of fats - they help your body to burn fat effectively, your body must have some carbs to allow fat to be used as energy. As you store much more fat in your body than carbs your diet needs to contain enough carbohydrates to allow fat burning.

* carbs preserve proteins - if you eat enough carbohydrates this spares your body from using protein (from your muscles) as a source of energy. Is is not advisable to use protein as a source of energy as it is needed for more important tasks like, to grow, maintain and repair body tissue as well as synthesising enzymes and hormones.