diet and nutrition

​Energy Balance

The relationship between energy intake (food/drink) and energy expenditure (metabolic rate/activity).

Basal Metabolic Rate (BMR)

The minimum amount of energy required to keep the body functioning at rest (approx. 75% of total energy expenditure).

Thermic Effect of Food (TEF)

The energy required to eat, digest, absorb, and metabolize food.

Energy Intake > Energy Expenditure

Positive energy balance leading to weight gain.

Energy Expenditure > Energy Intake

Negative energy balance leading to weight loss.

Recommended Calorie Intake

Average male: 2500 kcal/day; Average female: 2000 kcal/day (subject to training volume).

Carbohydrates (Role)

Primary "fuel" for energy production; stored as glycogen in muscles/liver and circulates as glucose in the blood.

Carbohydrates (Dietary %)

Should constitute approximately 55-60% of an athlete's total daily intake.

Protein (Role)

Essential for growth and repair of muscle tissue; consists of amino acids.

Protein (Energy Use)

Only used for energy as a last resort when glycogen and fat stores are exhausted.

Fats (Role)

Provides slowly released energy; vital for low-intensity, long-duration endurance activities.

Triglycerides

The form in which fats are stored in the muscle and adipose tissue.

Saturated Fats

Found in butter, cheese, and meat; excessive intake can lead to heart disease.

Unsaturated Fats

Found in avocado, oily fish, and soya; help boost oxygen delivery and improve recovery.

Calcium

Mineral essential for bone development and health; found in milk and dairy.

Iron

Mineral essential for the formation of hemoglobin, which carries oxygen in the blood to working muscles.

Fat-Soluble Vitamins

Vitamins A, D, E, and K; stored in the body's fatty tissue.

Water-Soluble Vitamins

Vitamins C and B; not stored in the body and require regular daily intake.

Vitamin C

Essential for skin, cartilage, and bone structure; helps the immune system resist infection.

Fibre

Found in wholemeal bread and pasta; aids the function of the large intestine and prevents constipation.

Dehydration

A condition caused by excessive loss of body water through sweating and breathing, leading to increased blood viscosity and fatigue.

Glycemic Index (GI)

A ranking of carbohydrates based on how quickly they raise blood glucose levels.

Complex Carbohydrates

Starchy foods (bread, rice, potatoes) that provide a slower, more sustained release of energy.