3/27/2023 PHYSICAL

FITNESS
GROUP ASSIGNMENT

GROUP MEMBERS ID NO

1. TSEGAYE BERHE 1325/15

2. TSINAT BIRHANU 1326/15

3. TSIGEREDA FISEHA 1327/15

4. TSION ALEMAYEHU 1328/15

5. TSION MESFIN 1329/15

6. TSION NADEW 1330/15

7. TSION AYANA 1331/15

8. TSION TARIKU 1332/15

9. TSION KEBEDE 1333/15

10. TSION MENGSTU 1334/15

11. TTSIONAWIT AMLAKU 1335/15

12. TUMSA GEZAHEGN 1336/15

13. USMAN ABDUREZAK 1337/15

SUBMITED TO: SEMIR IBRAHIM

SUBMITION DATE: 03/04/2023
 TABLE OF CONTENT
Preference page
Carbohydrate in take after exercise ………………………………. 2

Macronutrient and Micronutrient………………..…….………….. 3

Macronutrient…………………………………………………………....… 3
Micronutrient.......……………………………………………………....…. 4

Nutrition before, during and after exercise………………….….... 5

Nutrition before exercise ……………………….……………….…...……. 5

Nutrition during exercise ……………………………………….……...…. 6
Nutrition after exercise ……………...…………………………....……… 7

BMI of the group member ……………………..……….………… 8

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 Carbohydrate in take after exercise
1. What is the important of carbohydrate intake after exercise?
- Carbohydrate intake after exercise is important because can help in the
recovery and repair process of the muscles, as well as replenish the energy
stores in the muscles that were depleted during the workout and aiding in
muscle recovery.

- When we exercise, our body uses glycogen, which is the primary fuel
source for high-intensity exercise or it is the stored form of glucose in our
muscles as fuel, and when it runs low, performance can suffer.

- Consuming carbohydrates after exercise helps to restore glycogen levels,

which can improve recovery time and enhance performance in subsequent
workouts or can help replenish these glycogen stores which can help prevent
muscle soreness and fatigue. Additionally, carbohydrates can help stimulate
the release of insulin, which is a hormone that helps transport nutrients,
including glucose, into our cells.

- This can help facilitate the recovery process and allow our bodies to repair
any muscle damage that occurred during the workout.

- Overall, consuming carbohydrates after exercise is an important part of a

well-rounded nutrition plan for athletes and active individuals who want to
optimize their performance and recovery and it can help us feel better and
perform better during future workouts.

- In general Carbohydrates are the body's main source of energy and are
broken down into glucose, which is used to fuel muscles during exercise.
After exercise, the body needs to replenish its energy stores, and
carbohydrates are the most efficient way to do this. Eating carbohydrates
after exercise can also help to restore glycogen levels, which are important
for muscle recovery and growth.

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 Macronutrients and Micronutrient
2. Explain the detail about macronutrients and micronutrients.
 Macronutrients and micronutrients are two types of nutrients that are
essential for our body to function properly. While both are important, they
differ in the amounts required by our body and the roles they play.

Macronutrient
- Macronutrients are the nutrients that provide energy to our body and they are
needed by the body in large amounts to function properly. They play a
crucial role in maintaining overall health.

 They include carbohydrates, proteins, and fats.

A. Carbohydrates are the body’s main source of energy or we can say they are the
primary source of energy for our body. They are broken down into glucose,
which is used by our body as fuel for various functions. Foods such as rice,
grains, pasta, bread, vegetables and fruits are rich sources of carbohydrate.

B. Proteins are the building blocks of our body. They are required for the growth
and repair of tissues, and for the production of enzymes, hormones, and other
essential molecules. Foods such as meat, fish, eggs, dairy products, and beans
are rich sources of proteins.

C. Fats are also an important macronutrient. Fats provide energy to our body and
help in the absorption of fat-soluble, minerals and vitamins like A, D, E, and
K. They are required for the production of hormones. They also play a crucial
role in maintaining healthy skin and hair. They also act as an energy source
and help insulate and protect our organs. Foods such as butter, oils, nuts, seeds,
fatty fish like salmon or tuna and avocados are rich sources of fats.

Consumption
45- 65% carbohydrate
20- 35% fat
10- 35% protein

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 Micronutrient
 Micronutrients, on the other hand, are the nutrients that the body needs in
small amounts but are still essential for proper functioning.

- They include vitamins and minerals.

A. Vitamins are organic substances that our body needs in small amounts to
maintain good health. They help in various bodily functions, such as the
formation of red blood cells, the healing of wounds, and the maintenance of
healthy skin and they are essential for growth, development, and
metabolism.

 There are two types of vitamins

- Water-soluble (vitamin C & B-complex)

 Dissolve in water and not easily stored in body.

Example:
Vitamin B1 (Thiamine): to convert nutrients to energy.
Vitamin B2 (Riboflavin): for energy production.
Vitamin B3 (Niacin): drives production of energy from food.
Vitamin c (ascorbic acid)
- Fat-soluble (vitamin A, D, E, K).

Vitamins can be found naturally occurring in fruits, vegetables, dairy

products, and meats .or fortified into processed foods.

B. Minerals are inorganic substances that our body needs in small amounts to
maintain good health. They are required for various functions, such as the
formation of bones as well as maintaining healthy bones, teeth, and muscles
and also the regulation of fluids, the production of hormones,

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  Some of the essential minerals include calcium, iron, magnesium,
potassium, and zinc.

 Minerals can be found in foods such as meat, fish, nuts, seeds, legumes,
dairy products, fruits, and vegetables.

In summary, macronutrients and micronutrients are two important types of

nutrients required for proper body functioning. While macronutrients are required
in large amounts and provide energy, micronutrients are required in smaller
amounts and play a vital role in maintaining good health. A balanced diet that
includes a variety of nutrient-dense foods can ensure that our body receives both
macronutrients and micronutrients in the right amounts.

Nutrition before, during and after exercise

3. Write in detail on nutrition before, during and after exercise.
Nutrition plays a crucial role in optimizing athletic performance. Proper nutrition
before, during, and after exercise can help athletes to perform at their best and
recover quickly. Here is a detailed discussion on nutrition before, during, and after
exercise.

Nutrition is an essential component of exercise performance. What you eat before,

during, and after exercising can significantly affect your workout performance,
recovery, and overall health. In this article, we will discuss the importance of
nutrition before, during, and after exercise

Nutrition before Exercise:

The goal of pre-exercise nutrition is to provide the body with enough energy to
fuel the workout. The timing and composition of pre-exercise meals are critical for
optimal performance. Here are some guidelines for pre-exercise nutrition

1. Timing: It is recommended to eat a meal 2-3 hours before exercise to allow

enough time for digestion. However, if there is not enough time for a full meal, a
small snack can be consumed 30 minutes to an hour before exercise.

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2. Carbohydrates: Carbohydrates are the primary source of energy during exercise.
Consuming carbohydrates before exercise can help to increase glycogen stores in
the muscles, which can improve endurance and delay fatigue.

Complex carbohydrates provide a long-lasting source of energy

3. Protein: Protein is essential for muscle repair and recovery. Including protein in
pre-exercise meals or snacks can help to prevent muscle breakdown during
exercise.

4. Healthy fats: are important for providing energy and helping to absorb vitamins
and minerals.

5. Hydration: Adequate hydration is essential for optimal performance. Drinking

water or sports drinks before exercise can help to prevent dehydration.

Some examples of pre-workout meals include a turkey sandwich with whole-grain

bread, brown rice and grilled chicken, or oatmeal with fruits and nuts.

If you don’t have the time to eat a full meal before your workout, you can opt for a
snack 30 minutes to an hour before exercise. This snack should be low in fat and
fiber and contain simple carbohydrates for quick energy. Good examples include a
banana, a granola bar, or a fruit smoothie.

Nutrition during Exercise:

If you are exercising for less than 60 minutes, only water is sufficient for
hydration. However, if you are exercising for more than an hour, you may need to
consume carbohydrates for energy and electrolytes for hydration.

1. Carbohydrates: Consuming carbohydrates during prolonged or intense exercise

can help to maintain glycogen stores in the muscles and delay fatigue.

2. Hydration: Adequate hydration is essential during exercise to prevent

dehydration and maintain performance levels.

3. Electrolytes: Electrolytes such as sodium, potassium, and magnesium are lost

through sweat during exercise. Consuming sports drinks that contain electrolytes
can help to replace these lost minerals.
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Sports drinks can be a good source of carbohydrates and electrolytes.
Alternatively, you can consume energy gels, chews, or bars during prolonged
exercise. These products are easy to digest and provide a quick source of energy. A
good rule of thumb is to consume about 30-60 grams of carbohydrates per hour of
exercise.

Nutrition after Exercise:

A meal containing both protein and carbohydrates can speed up recovery and
reduce muscle soreness. Good examples of post-workout meals include grilled
chicken with sweet potato and vegetables or a smoothie with whey protein, fruits,
and yogurt.

Post-exercise nutrition is critical for muscle recovery and glycogen replenishment.

Consuming the right nutrients after exercise can help to reduce muscle soreness
and improve recovery time. Here are some guidelines for post-exercise nutrition:

1. Timing: It is recommended to consume a meal or snack within 30 minutes to an

hour after exercise to maximize glycogen replenishment and muscle recovery.

2. Carbohydrates: Consuming carbohydrates after exercise can help to replenish

glycogen stores in the muscles.

3. Protein: Consuming protein after exercise can help to repair and rebuild muscle
tissue that may have been damaged during exercise.

4. Hydration: Adequate hydration is essential after exercise to replace fluids lost

through sweat.

A meal containing both protein and carbohydrates can speed up recovery and
reduce muscle soreness. Good examples of post-workout meals include grilled
chicken with sweet potato and vegetables or a smoothie with whey protein, fruits,
and yogurt.

In conclusion, nutrition plays a crucial role in exercise performance and recovery.

Consuming a well-balanced meal before exercise, consuming carbohydrates and
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electrolytes during prolonged exercise, and eating a meal containing protein and
carbohydrates after exercise can help to ensure that your body has the necessary
nutrients to fuel your workout and recover efficiently.

4. Calculate your each group member’s body mass index.

BMI =WEIGHT/ (HEIGHT) 2

NO NAME WEIGHT HEIGHT(M) WEIGHT/(HEIGTH)2 BMI(KG/M2)

(KG)
1 TSION AYANA 57 1.63 57/(1.63)2 21.45
2 TSION KEBEDE 46 1.63 46/(1.63)2 17.31
3 TSION NADEW 43 1.56 43/(1.56)2 17.67
4 TSION MESFIN
5 TSION 45 1.64 45/(1.64)2 16.73
ALEMAYEHU
6 TSION TARIKU 47 1.56 47/(1.56)2 19.31
7 TSION MENGSTU
8 TSIGEREDA 65 1.59 65/(1.59)2 25.7
FISEHA
9 TUMSA 67 1.75 67/(1.75)2 21.8
GEZAHEGN
10 USMAN 60 1.76 60/(1.76)2 19.4
ABDUREZAK
11 TSINAT BIRHANU 45 1.55 45/(1.55)2 18.73
12 TSEGAYE BERHE 53 1.68 53/(1.68)2 18.77
13 TSIONAWIT 65 1.67 65/(1.67)2 23.307
AMLAKU

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