Diet and nutrition

What is a balanced diet?

A balanced diet provides all the essential nutrients the body needs in the correct proportions to maintain health.

What are the 7 components of a balanced diet?

1. Carbohydrates

2. Fats

3. Proteins

4. Vitamins

5. Minerals

6. Fibre

7. Water

What are carbohydrates and what is their function?

Carbohydrates are the body’s main source of energy, especially for aerobic and anaerobic exercise. They are broken down into glucose and stored as glycogen in muscles and the liver.

🔹 Sources: Bread, pasta, rice, potatoes, fruits, cereals.

what percentage of a balanced diet is carbs

55-60%

what percentage of a balanced diet is protein

15-20%

what percentage of a balanced diet is fats

25-30%

What are proteins and what is their function?

Proteins are used for growth and repair of muscles and tissues, and as a secondary energy source during extended activity when carbs are low. Vital for recovery and muscle building.

🔹 Sources: Meat, fish, eggs, dairy, legumes (beans, lentils), nuts.

What are fats and what is their function?

Fats provide a concentrated energy source, protect organs, insulate the body, and help absorb fat-soluble vitamins. Mainly used in low-intensity, long-duration exercise. They provide more energy than carbohydrates

🔹 Sources: Oils, butter, cheese, nuts, fatty meats, avocados.
⚠ Too much can lead to weight gain and health problems.

What are vitamins and what are they used for?

Vitamins are organic compounds needed in small amounts for general health. They support immune function, bone health, and energy production.

🔹 Examples:

• Vitamin C: Immune system (found in fruits like oranges)

• Vitamin D: Bone strength (from sunlight and dairy)

What are minerals and what are they used for?

Minerals help with bone health, energy production, and red blood cell formation.

🔹 Key minerals:

• Calcium: Bone and teeth health, muscle function

• Iron: Helps produce haemoglobin to carry oxygen

• Sources: Dairy, leafy greens, meat, beans

What is fibre and why is it important?

Fibre aids digestion and prevents constipation by helping the digestive system function properly. It also helps regulate blood sugar levels.

🔹 Sources: Wholegrain bread, brown rice, vegetables, fruits.

Why is water essential in the diet?

Water prevents dehydration, helps regulate body temperature, transports nutrients, and removes waste. It's crucial for all body functions and especially important during exercise.

🔹 Loss through sweat must be replaced.

What is dehydration and how does it affect performance?

Dehydration is when the body loses more fluid than it takes in. It can cause:

• Dizziness and fatigue - due to overheating

• Muscle cramps

• Reduced reaction time

• Decreased concentration

• Thicker blood = harder for heart to pump

How should a performer’s diet vary depending on their sport?

• Endurance athletes (e.g. marathon runners) need high carbohydrate intake for energy.

• Strength athletes (e.g. weightlifters) need more protein for muscle repair and growth.

• Low-intensity athletes (e.g. archers) may need more fats for long-lasting energy.

What is carbohydrate loading and why is it used?

Carbohydrate loading is a strategy used by endurance athletes to increase glycogen stores before an event. This delays fatigue and improves performance in long-duration activities like marathons or triathlons.

How should athletes eat before, during, and after exercise?

• Before: High in carbohydrates, low in fat/fibre, eaten 2–3 hours prior

• During: Carbohydrate snacks or drinks for energy (especially if over 60 mins)

• After: Protein and carbs to aid recovery and replenish glycogen stores

What is the role of micronutrients in the diet?

Micronutrients (vitamins and minerals) are needed in small amounts for vital body processes like energy release, immune health, and oxygen transport. Although they don’t provide energy, they’re essential for efficient performance and recovery.