QUIZ 1 QKU309 SPORT NUTRITION
Name : IDA ASZNUR SYIFA BINTI MUSTAFA
Matric ID : D20211098386
Nutrients Main Functions
Water  Water as a transportation vehicle for
example blood, the primary transport fluid
in the body, is mostly made up of water.
Dissolved substances in blood include
proteins, lipoproteins, glucose,
electrolytes, and metabolic waste
products, such as carbon dioxide and urea,
all of which are either dissolved in the
watery surrounding of blood to be
transported to cells to support basic
functions or are removed from cells to
prevent waste build-up and toxicity.
 Water as a medium for chemical reactions
for example Enzmyes conduct these
reactions in a medium (environment) in the
human body the medium is water. Water is
an ideal medium for chemical reactions as
it can store a large amount of heat, is
electrically neutral, and has a pH of 7.0,
meaning it is not acidic or basic.
Additionally, water is involved in many
enzymatic reactions as an agent to break
bonds or, by its removal from a molecule,
to form bonds.
 Water as a lubricant and shock absorber
for example Water is the main component
of the fluids that protect and lubricate
tissues like pleural fluid lubricates the lungs
to make breathing easier.
 Water as a temperature regulator for
example water has a high heat capacity
which means that it takes alot of external
energy to raise water's temperature. This
ability helps maintain the temperature set
point of the body despite changes in the
surrounding environment (high
temperatures outside).
Main Food Sources
 Cucumber. Because it is 95% water,
one serving of cucumber has only 8
calories. Cucumber is also a good
source of fiber, vitamin K, and vitamin
A.
 Tomatoes. Tomatoes are a rich source
of water as one cup of sliced raw
tomato contains 170.14 g of water.
 Watercress. The high amount of water
in watercress is surely one of the
reasons this vegetable topped the list
of "powerhouse fruits and vegetables"
compiled by the Centers for Disease
Control and Prevention.
 Apples. Per a 100-gram serving,
apples have 85.56 g of water, making
them a perfect snack for staying
hydrated.
 Celery. Celery is a healthy vegetable
that is made mostly of water. A single
cup of it contains 115 g of water.
 Lettuce. Water makes up over 95% of
raw lettuce. In addition to helping you
stay hydrated, lettuce helps with bone
strength, vision, and sleep.
 Watermelon. This juicy fruit gets its
name from containing 92% of water
serving as a great snack for staying
hydrated. Watermelon is also power
packed with beneficial nutrients and is
a great source of antioxidants.
 Peaches. Although the fiber content in
peaches makes them a filling food,
they are made up of 88% water.
 Broth. Broth is a soup base often
made by simmering bones in water
with seasonings. You can add
vegetables to broth to make it extra
hydrating.
 Zucchini. One cup of zucchini contains
95% water and contains 1 g of fiber
that keeps you feeling full.
Carbohydrate Simple Carbohydrates: One or two sugars
 Energy production for example the primary (monosaccharides or disaccharides) combined
role of carbohydrates is to supply energy to in a simple chemical structure. These easily
all cells in the body. Many cells prefer are utilized for energy, causing a rapid rise in
glucose as a source of energy versus other blood sugar and insulin secretion from the
compounds like fatty acids. Some cells, pancreas.
such as red blood cells, are only able to Examples:
produce cellular energy from glucose.  fructose
 Energy storage for example If the body  lactose
already has enough energy to support its  maltose
functions, the excess glucose is stored as  sucrose
glycogen (the majority of which is stored in  glucose
the muscle and liver). A molecule of  galactose
glycogen may contain in excess of fifty  ribose
thousand single glucose units and is highly Foods:
branched, allowing for the rapid  candy
dissemination of glucose when it is needed  carbonated beverage
to make cellular energy.  corn syrup
 Building macromolecules for example  fruit juice
although most absorbed glucose is used to  honey
make energy, some glucose is converted to  table sugar
ribose and deoxyribose, which are
essential building blocks of important Complex Carbohydrates: Three or more sugars
macromolecules, such as RNA, DNA, and (oligosaccharides or polysaccharides) bonded
ATP. together in a more complex chemical
 Sparing protein for example in a situation structure. These take longer to digest and
where there is not enough glucose to meet therefore have a more gradual effect on the
the body’s needs, glucose is synthesized increase in blood sugar.
from amino acids. Because there is no Examples:
storage molecule of amino acids, this  cellobiose
process requires the destruction of  rutinulose
proteins, primarily from muscle tissue. The  amylose
presence of adequate glucose basically  cellulose
spares the breakdown of proteins from  dextrin
being used to make glucose needed by the Foods:
body.  apples
 Lipid metabolism for example as blood-  broccoli
glucose levels rise, the use of lipids as an
 lentils
energy source is inhibited. Thus, glucose
 spinach
additionally has a “fat-sparing” effect. This
 unrefined whole grains
is because an increase in blood glucose
 brown rice
stimulates release of the hormone insulin,
which tells cells to use glucose (instead of
Starches: Complex carbohydrates contain a
lipids) to make energy. Adequate glucose
large number of glucose molecules. Plants
levels in the blood also prevent the
produce these polysaccharides.
development of ketosis. Ketosis is a
Examples:
metabolic condition resulting from an
 potatoes
elevation of ketone bodies in the blood.
 chickpeas
 pasta
 wheat.
 Fiber: Non-digestible complex carbohydrates
that encourage healthy bacterial growth in the
colon and act as a bulking agent, easing
defecation. The main components include
cellulose, hemicellulose, and pectin.
Insoluble: Remains in the intestines, thereby
softening and bulking the stool. Benefits
include regularity of bowel movements and a
decreased risk of diverticulosis.
Examples:
 brans
 seeds
 vegetables
 brown rice
 potato skins.
Soluble: Helps decrease blood cholesterol and
LDL levels, reduces straining with defecation,
and blunts postprandial blood glucose levels.
Examples:
 fleshy fruit
 oats
 broccoli
 dried beans.
Fat  Storing energy for example while glycogen Saturated fats. Saturated fats are
provides a ready source of energy, it is usually solid at room temperature.
quite bulky with heavy water content, so The most common sources of
the body cannot store much of it for long. saturated fats are meats and dairy
Fats, on the other hand, can serve as a products. For example:
larger and more long-term energy reserve.  Foods baked or fried using saturated
Fats pack together tightly without water fats,
and store far greater amounts of energy in  Meats, including beef, lamb, pork as
a reduced space. A fat gram is densely well as poultry, especially with skin.
concentrated with energy, containing more  Lard.
than double the amount of energy as a  Dairy products like butter and cream.
gram of carbohydrate.  Whole or 2% milk.
 Insulating and protecting for example  Whole-milk cheese or yogurt.
some of this fat is stored within the  Oils from coconuts, palm fruits, or
abdominal cavity, called visceral fat, and palm kernels.
some is stored just underneath the skin, Unsaturated fats are liquid at room
called subcutaneous fat. Visceral fat temperature. Vegetable oils, nuts and
protects vital organs such as the heart, fish have mostly unsaturated fats.
kidneys, and liver. The blanket layer of There are two types of unsaturated
subcutaneous fat insulates the body from fats: monounsaturated and
extreme temperatures and helps keep the polyunsaturated.
internal climate under control. Monounsaturated for example :
 Regulating and signaling for example fats  Oils from olives, peanuts, canola
help the body to produce and regulate seeds, safflower seeds, and sunflower
hormones like adipose tissue secretes the seeds.
hormone leptin, which signals the body’s  Avocadoes.
energy status and helps to regulate  Pumpkin seeds.
appetite.
  Sesame seeds.
 Almonds.
 Cashews.
 Peanuts and peanut butter.
 Pecans.
Polyunsaturated for example:
Omega-6.
 Corn oil.
 Cottonseed oil.
 Peanut oil.
 Soybean oil.
 Sunflower oil.
Omega-3
 Fish such as salmon, anchovies,
mackerel, herring, sardines and tuna.
 Oils from canola seeds, soybeans,
walnuts and flaxseed.
 Soybeans.
 Chia seeds.
 Flaxseed.
 Walnuts.
Protein  Growth and maintenance for example Some food sources of dietary protein include:
under normal circumstances, your body
breaks down the same amount of protein  lean meats – beef, lamb, veal, pork,
that it uses to build and repair tissues. kangaroo
Other times, it breaks down more protein  poultry – chicken, turkey, duck, emu,
than it can create, thus increasing your goose, bush birds
body’s needs.This typically happens in  fish and seafood – fish, prawns, crab,
periods of illness, during pregnancy and lobster, mussels, oysters, scallops,
while breastfeeding and people recovering clams and eggs.
from an injury or surgery, older adults and  dairy products – milk, yoghurt
athletes require more protein as well. (especially Greek yoghurt), cheese
 Causes biochemical reactions for example (especially cottage cheese), nuts
enzymes are proteins that aid the (including nut pastes) and
thousands of biochemical reactions that  seeds – almonds, pine nuts, walnuts,
take place within and outside of your cells. macadamias, hazelnuts, cashews,
Enzymes may also function outside the cell, pumpkin seeds, sesame seeds and
such as digestive enzymes like lactase and sunflower seeds.
sucrase, which help digest sugar. bodily  legumes and beans – all beans, lentils,
functions that depend on enzymes include chickpeas, split peas and tofu.
Digestion, Energy production, Blood
clotting, Muscle contraction.
 Balances fluids for example proteins
regulate body processes to maintain fluid
balance. Albumin and globulin are proteins
in your blood that help maintain your
body’s fluid balance by attracting and
retaining water. If you don’t eat enough
protein, your levels of albumin and globulin
eventually decrease. Consequently, these
proteins can no longer keep blood in your
 blood vessels, and the fluid is forced into
the spaces between your cells. As the fluid
continues to build up in the spaces
between your cells, swelling or edema
occurs, particularly in the stomach region.
This is a form of severe protein
malnutrition called kwashiorkor that
develops when a person is consuming
enough calories but does not consume
enough protein.
 Transports and stores nutrients for
example transport proteins carry
substances throughout your bloodstream
into cells, out of cells or within cells.The
substances transported by these proteins
include nutrients like vitamins or minerals,
blood sugar, cholesterol and oxygen such
as hemoglobin is a protein that carries
oxygen from your lungs to body tissues.
Glucose transporters (GLUT) move glucose
to your cells, while lipoproteins transport
cholesterol and other fats in your blood.
 Provides Energy for example Protein
contains four calories per gram, the same
amount of energy that carbs provide. Fats
supply the most energy, at nine calories
per gram. However, the last thing your
body wants to use for energy is protein
since this valuable nutrient is widely used
throughout your body. Carbs and fats are
much better suited for providing energy, as
your body maintains reserves for use as
fuel. Moreover, they’re metabolized more
efficiently compared to protein. In fact,
protein supplies your body with very little
of its energy needs under normal
circumstances.

Plant sources include:

 orange and yellow fruit and
vegetables – such as carrots, red
capsicum, mangoes, sweet potatoes,
Vitamin A is important because it:
apricots, pumpkin and cantaloupe
 makes the immune system work effectively
 leafy green vegetables – such as
so it can fight disease and infections
Vitamin A spinach, peas and broccoli.
 Keeps our skin healthy
Animal sources include:
 Supports reproduction growth
 liver
 Helps with vision.
 eggs
 Some fortified milk and milk products
(with added vitamin A).

Vitamin D  Vitamin D is important for strong bones, Only a small amount (around 5-10%) of
 muscles and overall health. Ultraviolet (UV)
radiation from the sun is necessary to
produce vitamin D in the skin and is the
best natural source of vitamin D. Regular
physical activity also assists with the body’s
production of vitamin D. The body can only
absorb small amounts of Vitamin D.
Spending too much time in the sun may
increase your risk of skin cancer.
Remember to use daily sun protection,
especially at times when UV index levels
are at their highest.
 Vitamin E is an antioxidant that helps
protect your body against damage from
free radicals, such as exposure to cigarette
smoke or radiation. It is also important for
Vitamin E
our:
 Vision
 Immune system
 Skin.
Vitamin K is important for:
 healthy bones
 blood clotting and wound healing
 newborn babies to prevent a serious
Vitamin K
bleeding condition called hemorrhagic
disease of the newborn (HDN).
Vitamin C
Dietary intake of vitamin C (from food and drinks) is
essential, because the human body cannot make
this vitamin from other compounds. We also need
to have vitamin C as a regular part of our diet
because the body cannot store vitamin C for very
long.
Vitamin C (ascorbic acid) is important for many
Vitamin D is sourced from our diet. Sources
include:
 fatty fish (such as salmon)
 eggs
 margarine and some milks have added
vitamin D.
Vitamin E is best obtained from a healthy diet
that contains plenty of fresh minimally
processed foods. Vitamin E is also vulnerable
to heat (especially cooking methods such as
deep frying.
Dietary sources include:
 meats (e.g. liver)
 egg yolks
 Leafy green vegetables – spinach,
broccoli
 nuts and seeds – such as almonds,
sunflower seeds, peanuts and
hazelnuts
 healthy oils – such as extra virgin,
sunflower, soybean
 Unprocessed cereals and wholegrains
– such as wheat germ.
We get vitamin K from food and the bacteria
in our gastrointestinal tract. Newborn babies
are given a booster to increase their vitamin K
levels because they are born without bacteria
in their gastrointestinal tract. We get much of
our vitamin K from our diet.
Food sources include:
 Leafy green vegetables – spinach and
kale
 Fruits – such as avocado and kiwi fruit
some vegetable oils – such as soybean oil.
Adults need about 45mg of vitamin C per day
and any excess amount (above 200mg) is
excreted.
Vitamin C is sensitive to heat, so some of its
nutritional benefits can be lost during cooking.
Raw foods are more beneficial as dietary
sources of vitamin C. These include:
 metabolic processes, including:
 Collagen formation – collagen is used in
different ways throughout the body. Its
primary role is to strengthen the skin,
blood vessels and bone. The body also
relies on collagen to heal wounds.
 Antioxidant function– the metabolism of
oxygen within the body releases molecular
compounds called ‘free radicals’, which  Fruit – oranges, lemons, limes,
damage cell membranes. Antioxidants are grapefruits, blackcurrants, mangoes,
substances that destroy free radicals, and kiwifruits, rock melon, tomatoes and
vitamin C is a powerful antioxidant. strawberries
 Iron absorption – the process of iron  vegetables – particularly green
absorption is aided by vitamin C, vegetables (such as cabbage,
particularly non-haem iron (found in plant capsicum, spinach, Brussels sprouts,
foods such as beans and lentils). lettuce and broccoli), cauliflower and
 Infection fighting – the immune system, potatoes.
particularly cells called lymphocytes,
requires vitamin C for proper functioning.
 Other roles – vitamin C is used to produce
other important substances in the body
such as brain chemicals
(neurotransmitters).

The following foods are a source of vitamin B1.

Proteins
Some sources of protein that contain vitamin
B1 include:
 pork
 nuts
 eggs
 trout
 black beans
 Fruits and vegetables
Fruits and vegetables that contain vitamin B1
Vitamin B1 or thiamin is essential for glucose
include:
metabolism and nerve, muscle, and heart function.
 Cauliflower
Vitamin B1 People may need supplements if their diet does
 Oranges
not provide enough B vitamins, during
 Potatoes
hemodialysis, and for other reasons
 Asparagus
 kale
Grains
Grain options that contain vitamin B1 include:
 the outer layers and germ of cereals
 whole grains
 pulses
 Breakfast cereals fortified with vitamin
B1
products made with enriched white flour or
white rice.
Vitamin B2 Riboflavin is found mostly in meat and fortified
 foods but also in some nuts and green
vegetables.
 Dairy milk.
Riboflavin (vitamin B2) works with the other B  Yogurt.
vitamins. It is important for body growth. It helps in  Cheese.
red blood cell production. It also aids in the release  Eggs.
of energy from proteins.  Lean beef and pork.
 Organ meats (beef liver)
 Chicken breast.
 Salmon

 Red meat: beef, beef liver, pork.

Also known as niacin is one of the eight essential B  Poultry.
vitamins. It helps to release energy from the food  Fish.
we eat, supports normal nervous system function,  Brown rice.
Vitamin B3
fights fatigue and also helps to keep your skin  Fortified cereals and breads.
healthy. Niacin is water-soluble, so we need to find  Nuts, seeds.
it in our daily diet.  Legumes.
 Bananas
Vitamin B5, also called pantothenic acid, is one of 8
B vitamins. All B vitamins help the body convert  Fortified cereals.
food (carbohydrates) into fuel (glucose), which the  Organ meats (liver, kidney)
body uses to produce energy. These B vitamins,  Beef.
often referred to as B complex vitamins, also help  Chicken breast.
Vitamin B5
the body use fats and protein. B complex vitamins  Mushrooms.
are needed for healthy skin, hair, eyes, and liver.  Avocados.
They also help the nervous system function  Nuts, seeds.
properly.  Dairy milk.

 Beef liver.
 Tuna.
Vitamin B6 supports brain function, the immune  Salmon.
system, and the transportation of oxygen around  Fortified cereals.
Vitamin B6 the body. It also helps create neurotransmitters,  Chickpeas.
such as serotonin and dopamine. Food sources  Poultry.
include chick peas, tofu, and beef liver.  Some vegetables and fruits, especially
dark leafy greens, bananas, papayas,
oranges, and cantaloupe.
 Beef liver.
Biotin (vitamin H or B7) is a water-soluble vitamin
 Eggs (cooked)
that helps the body metabolize fats, carbohydrates,
 Salmon.
and protein. It also helps maintain a healthy
Vitamin B7  Avocados.
nervous system, nails, hair and skin, among other
 Pork.
functions. Water-soluble vitamins are not stored in
 Sweet potato.
the body, so a daily intake is necessary.
 Nuts, seeds.
Vitamin B9  Dark green leafy vegetables (turnip
Vitamin B9, also called folate or folic acid, is one of greens, spinach, romaine lettuce,
8 B vitamins. All B vitamins help the body convert asparagus, Brussels sprouts, broccoli)
food (carbohydrates) into fuel (glucose), which is  Beans.
used to produce energy. These B vitamins, often  Peanuts.
 referred to as B-complex vitamins, also help the
body use fats and protein. B-complex vitamins are
 Sunflower seeds.
needed for a healthy liver, and healthy skin, hair,
 Fresh fruits, fruit juices.
and eyes. They also help the nervous system
 Whole grains
function properly. Folic acid is the synthetic form of
 Liver.
B9, found in supplements and fortified foods, while
 Aquatic foods.
folate occurs naturally in foods.

Vitamin B12 is needed to form red blood cells and

DNA. It is also a key player in the function and
Vitamin B12
development of brain and nerve cells. Vitamin B12
binds to the protein in the foods we eat.

Foods than from calcium supplements.

Good sources of calcium include dairy foods

Calcium is vital to keep our bones strong and
like milk, yoghurt and cheese and some plant-
healthy. If you don’t get enough calcium, your
based foods with added calcium for example:
bones will eventually become weak and brittle and
 soymilk
can lead to conditions like osteoporosis. Calcium
 tofu
helps:
 breakfast cereals.
Calcium  strengthen bones and teeth
 regulate muscle and heart function
Other sources of calcium include
 blood clotting
 almonds
 transmission of nervous system messages
 bok choy
enzyme function.
 kale
 Parsley
 Broccoli
 watercress.
Salt is the main source of sodium in our diet. It
is a chemical compound (electrolyte) made up
A small amount of sodium is important for good
of sodium and chloride.
health as it helps to maintain the correct volume of
Sodium circulating blood and tissue fluids in the body. Too
Many foods – wholegrains, meat and dairy
much sodium can lead to high blood pressure
products – naturally contain small amounts of
(hypertension) and other health conditions.
sodium, while highly processed foods usually
contain large amounts.

Potassium is important for the nerves, muscles and Foods high in potassium include:
heart to work properly. It also helps lower blood  bananas and apricots
Potassium
pressure.  mushrooms and spinach
 nuts and seeds.

Dietary sources include:

Magnesium is important due to its many functions
 nuts (such as cashews)
in the body – including maintaining bone health
 legumes
and using glucose for energy.
Magnesium  dark green vegetables
 seafood
Magnesium also supports immune function and
 whole grains
helps regulate blood pressure and lung function.
 chocolate and cocoa.
 Iron can be found in animal and plant foods
Iron is an important mineral that is involved in including:
various bodily functions, including the transport of  Red meat and offal
oxygen in the blood the provision of energy to  Fish
Iron
cells. It also vital to help our immune system  Poultry
function effectively to fight infection.  Legumes
 Eggs
 breakfast cereals with added iron.
Zinc is highest in protein-rich foods but may
Zinc is an important mineral involved in various
also be found in some plant foods. Dietary
bodily functions
sources include:
 growth and development as well as
 red meat
immune function.
Zinc  shellfish
 helps to produce the active form of vitamin
 poultry
A and transports it around the body.
 milk and cheese
 whole grains
 cereals with added zinc.