diet and nutrition

what % of your diet should be carbohydrates?

55%

what % of your diet should be protein?

15%

what % of your diet should be fats?

no more than 30%

list the 7 components of a healthy diet?

• carbohydrates

• proteins

• fats

• vitamins

• minerals

• fibre

• water

what is the function of carbohydrates?

• provides muscles with their main source of fuel for ATP resynthesis

• starches are stored as glycogen in the muscles and liver

• sugars are stored as glucose in the blood

what is the importance of carbs to sports performance?

• increases energy for glycolytic system and aerobic system

• increases intensity and duration of performance

what is the function of proteins?

• made of amino acids which build and repair muscle

• they can be broken down to provide energy aerobically if no other energy is available

what is the importance of proteins to sports performance?

• strengths athletes require more proteins to build new muscle and recover from increased muscle damage

• a diet with more protein than carbohydrates means that protein will be used to fuel ATP resynthesis rather than to build muscle

what is the function of fats?

• provide muscles with a source of energy for aerobic exercise

• helps the body absorb vitamins

• forms a protective cushion for internal organs

what is the importance of fats to sports performance?

• fats are broken down to provide energy for low intensity aerobic exercise

• the amount of fat that an athlete requires depends on their total energy expenditure, their body composition goals and their sport

• athletes should consume minimal saturated fats and moderate amounts of unsaturated fats

characteristics of unsaturated fats?

• healthy fats

• reduced LDL cholesterol and risk of CHD

• liquid at room temperature

characteristics of saturated fats?

• unhealthy fats

• increased LDL cholesterol and risk of CHD

• solid at room temperature

what is the function of minerals?

• boots the immune system

• supports normal growth and development

• helps cells and organs to function healthily

what is the importance of minerals to sports performance?

• calcium - builds strong bones

• iron - helps haemoglobin carry oxygen

• magnesium - promotes muscle and nerve function

what is the function of vitamins?

• fat soluble - dissolve in fat and can be used in the body

• water soluble - need to be dissolved in water before absorption and cannot be stored

what is the importance of vitamins to sports performance?

• A - aids growth and development

• B - helps make RBC’ and convert glycogen to energy

• C - forms collagen for healthy bones

• D - strengthens bones

• K - promotes blood clotting

what is the function of fibre?

essential for the normal function of the large intestine

what is the importance of fibre to sports performance?

can reduce;

• cholesterol

• risk of diabetes

• obesity

what is the function of water?

it helps to regulate;

• body temperature

• heart rate

• transport of essential nutrients

what is the importance of water to sports performance?

essential for hydration before, during and after training and competition.

define energy intake?

the total amount of calories from food or beverages consumed (measured in joules of Kcal)

define energy expenditure?

the total energy/calories used.

what three elements makes up energy expenditure?

• thermic effect of food

• basal metabolic rate

• physical activity energy expenditure

what is thermic effect of food?

the energy/calories used in the process of eating, digesting and absorbing food.

what is basal metabolic rate?

the lowest rate of energy expenditure needed to sustain the body’s essential physiological processes at rest after 8 hours of sleep and 12 hours of fasting.

what is physical activity energy expenditure?

the minimum amount of energy/calories expended to perform tasks.

define energy balance?

the relationship between energy intake and energy expenditure.

if energy intake is the same as energy expenditure…

• weight stays the same

• energy stays the same

• muscle mass stays the same

if energy intake is more than energy expenditure…

• weight gain due to increased muscle mass (positive) or increased body fats (which could lead to obesity and increased risk of type II diabetes)

if energy intake is less than energy expenditure…

• weight loss

• energy loss

• muscle mass loss