Chapter 3 - Nutrition & Energy Systems
Unlock The Power Of Carbs And Fats For Optimal Health
Table of content
π Carbohydrates (carbs for the cool kids)
- Origin: Made by plants π± from water π§ and CO2 with a little help from the sun βοΈ.
- Basic Formula: (CH2O)n - think of 'n' as the number of carb molecules.
Types of Carbs
-
Monosaccharides
- Only one molecule! π²
- Fast absorption rate πβοΈ
- Includes: glucose (sugar in your blood), fructose (fruit sugar), galactose.
- Real-world example: When you eat honey π― (rich in fructose & glucose), you get a quick energy boost.
-
Disaccharides
- Combo of two monosaccharides π²π²
- Formed by losing a water molecule π§
- E.g., sucrose = glucose + fructose.
-
Oligosaccharides
- 3-9 molecules.
- Example: maltodextrin (found in some energy drinks π₯€).
-
Polysaccharides
- More than 10 molecules, mega carbs!
- Includes: starch (found in potatoes π₯) and glycogen (how our muscles store energy).
Fun Fact: Di-, oligo- & polysaccharides need to turn into monosaccharides before our body can use them. Some even act as dietary fiber, helping with digestion and preventing diseases. So, thank that bran muffin!
π₯ Carbs = Energy: They are oxidized in our cells to produce energy.
- Stored as: starch in plants π½, glycogen in us (particularly our muscles πͺ).
- Intense workout? Carbs got your back!
Dietary Diversity: Carbs sources differ worldwide. E.g., rice in Asia π, potatoes in Europe π₯, corn in the Americas π½.
Not Just Energy: Carbs are also used to build cell structures and essential molecules like DNA.
π₯ Fats (yes some fats are friends not foes)
Types of Dietary Fats
- Triglycerides (95% of dietary fat!)
- 1 glycerol + 3 fatty acids.
- Depending on the fatty acid structure, the triglycerides have unique properties.
- Phospholipids & Sterols (Important for hormones, vitamin D & cell membranes).
Breaking Down Fatty Acids
- Chains of carbon atoms with a sprinkle of hydrogen.
- Types based on hydrogen bonds:
- Saturated fatty acids (SFA): Max hydrogen atoms.
- Unsaturated fatty acids: Missing some hydrogen.
- Monounsaturated (MUFA): One double bond.
- Polyunsaturated (PUFA): Multiple double bonds.
- Omega-3: 1st bond between carbon #3 & #4.
- Omega-6: 1st bond between carbon #6 & #7.
π₯ Essential Fatty Acids: Some we can't make, so we have to eat them!
- Found in plant oils, e.g., sesame seeds, corn, linseeds, walnuts π°.
Health Tip: A balanced intake of omega-3 and omega-6 helps maintain a healthy immune response and inflammation levels.
Energy from Fat: 100g of fat = 4000kJ (that's 3x more than carbs!).
- Fat can be stored in adipose tissue, giving us a long-lasting energy reserve.
- Important during recovery after intense exercise and during prolonged, steady activities like hiking πΆβοΈ.
- Other roles: protects organs, controls body temp, transports vitamins.
Remember: Both carbs and fats play unique, vital roles in our bodies. They fuel our workouts, recoveries, and day-to-day activities. Eat wisely and stay active! ππ₯πβοΈπ§βοΈ
Unlock the Full Content! 
Dive deeper and gain exclusive access to premium files of Sports, Exercise & Health Science SL. Subscribe now and get closer to that 45 π
Chapter 3 - Nutrition & Energy Systems
Unlock The Power Of Carbs And Fats For Optimal Health
Table of content
π Carbohydrates (carbs for the cool kids)
- Origin: Made by plants π± from water π§ and CO2 with a little help from the sun βοΈ.
- Basic Formula: (CH2O)n - think of 'n' as the number of carb molecules.
Types of Carbs
-
Monosaccharides
- Only one molecule! π²
- Fast absorption rate πβοΈ
- Includes: glucose (sugar in your blood), fructose (fruit sugar), galactose.
- Real-world example: When you eat honey π― (rich in fructose & glucose), you get a quick energy boost.
-
Disaccharides
- Combo of two monosaccharides π²π²
- Formed by losing a water molecule π§
- E.g., sucrose = glucose + fructose.
-
Oligosaccharides
- 3-9 molecules.
- Example: maltodextrin (found in some energy drinks π₯€).
-
Polysaccharides
- More than 10 molecules, mega carbs!
- Includes: starch (found in potatoes π₯) and glycogen (how our muscles store energy).
Fun Fact: Di-, oligo- & polysaccharides need to turn into monosaccharides before our body can use them. Some even act as dietary fiber, helping with digestion and preventing diseases. So, thank that bran muffin!
π₯ Carbs = Energy: They are oxidized in our cells to produce energy.
- Stored as: starch in plants π½, glycogen in us (particularly our muscles πͺ).
- Intense workout? Carbs got your back!
Dietary Diversity: Carbs sources differ worldwide. E.g., rice in Asia π, potatoes in Europe π₯, corn in the Americas π½.
Not Just Energy: Carbs are also used to build cell structures and essential molecules like DNA.
π₯ Fats (yes some fats are friends not foes)
Types of Dietary Fats
- Triglycerides (95% of dietary fat!)
- 1 glycerol + 3 fatty acids.
- Depending on the fatty acid structure, the triglycerides have unique properties.
- Phospholipids & Sterols (Important for hormones, vitamin D & cell membranes).
Breaking Down Fatty Acids
- Chains of carbon atoms with a sprinkle of hydrogen.
- Types based on hydrogen bonds:
- Saturated fatty acids (SFA): Max hydrogen atoms.
- Unsaturated fatty acids: Missing some hydrogen.
- Monounsaturated (MUFA): One double bond.
- Polyunsaturated (PUFA): Multiple double bonds.
- Omega-3: 1st bond between carbon #3 & #4.
- Omega-6: 1st bond between carbon #6 & #7.
π₯ Essential Fatty Acids: Some we can't make, so we have to eat them!
- Found in plant oils, e.g., sesame seeds, corn, linseeds, walnuts π°.
Health Tip: A balanced intake of omega-3 and omega-6 helps maintain a healthy immune response and inflammation levels.
Energy from Fat: 100g of fat = 4000kJ (that's 3x more than carbs!).
- Fat can be stored in adipose tissue, giving us a long-lasting energy reserve.
- Important during recovery after intense exercise and during prolonged, steady activities like hiking πΆβοΈ.
- Other roles: protects organs, controls body temp, transports vitamins.
Remember: Both carbs and fats play unique, vital roles in our bodies. They fuel our workouts, recoveries, and day-to-day activities. Eat wisely and stay active! ππ₯πβοΈπ§βοΈ
Unlock the Full Content!
Dive deeper and gain exclusive access to premium files of Sports, Exercise & Health Science SL. Subscribe now and get closer to that 45 π
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