Fat (saturated fat, trans fat and cholesterol), protein, vitamins (C,D,…

The idea

This section examines how each nutrient class supports training and performance. Fat supplies energy at low intensity and carries fat-soluble vitamins; saturated and trans fats and cholesterol are the forms linked to raised cardiovascular risk when eaten to excess. Protein repairs and builds muscle and contributes a small amount of energy. Vitamin C aids connective tissue repair and iron absorption; vitamin D supports bone health; B-12 and B-complex vitamins support red blood cell formation and energy release. Sodium, iron and calcium maintain fluid balance, oxygen transport and bone and muscle function. Water prevents dehydration, which raises heart rate and perceived effort. Hydration before, during and after activity replaces sweat losses.

What earns the marks

• Protein supplies amino acids for muscle repair, growth and adaptation after training and contributes a small amount of energy when carbohydrate is limited.
• Vitamin C supports connective tissue repair and helps iron absorption; vitamin D supports bone health; B-12 and B-complex vitamins support red blood cell formation and energy release from food.
• Sodium helps maintain fluid balance and nerve and muscle function; iron is needed for haemoglobin and oxygen transport; calcium supports bone strength and muscle contraction.
• Water maintains hydration and blood volume; dehydration raises heart rate and perceived effort, so fluid should be taken before, during and after physical activity to replace sweat losses.

Common mistakes and how to put them right

• Treating all fat as harmful.

  Put it right: Saturated fat, trans fat and cholesterol are the risk-linked forms, while unsaturated fat is an essential energy and vitamin-carrying nutrient.

• Assuming protein is the main energy fuel for endurance performance.

  Put it right: Carbohydrate is the primary fuel, and protein mainly repairs and builds tissue.

• Believing hydration matters only after exercise.

  Put it right: Fluid taken before and during activity also limits dehydration and the rise in heart rate and perceived effort.

Exam tips

• Link each nutrient to a specific function and a performance consequence rather than listing nutrients alone.
• Use the named examples in the statement, such as vitamin C, vitamin D, B-12, B-complex, sodium, iron and calcium, and state what each does.
• For hydration questions, refer to before, during and after activity and to replacing sweat losses.