Diet and energy use

diet

correct portions someone should have of each food group to ensure they are healthy.

balanced diet

essential part of a healthy lifestyle, athletes should eat a balanced diet to ensure their bodies are prepared to cope with the demands placed on them. Eatwell guide.

Macronutrients

Nutrients that you need to consume in large amounts in order to eat a balanced diet. These are carbohydrates, proteins and fats

Carbohydrates

Main source of energy, stored as glycogen, helps maintain physical activity for long periods of time.

simple sugars

found in honey, fruit juice and sweets

complex sugars

bread, pasta

carbohydrate loading

strategy used to boost glycogen stores before a competition to improve their performance.

Proteins

provides the body with amino acids (building block of all cells), includes meat, fish, eggs and beans

Protein uses

Builds and repairs muscle

Fats

transports fat soluble vitamins around the body

Fats’ uses

used as an energy source when glycogen is not present

saturated fats

meat, butter, cheese and crisps

Unsaturated fats

oily fish, nuts and oil

Power athletes: Protein intake

Muscles adapt to exercise by increasing in size, becoming stronger because of hypertrophy

Hypertrophy

small tears appear in muscles during training, when they heal the muscles grow back thicker

Micronutrients

Nutrients that you need to consume in relatively small amounts in order to eat a balance diet. Includes vitamins and minerals

Vitamins

Ensures vital chemical reactions can take place, responsible for making sure that essential bodily functions take place, including blood production and hormone regulation.

Minerals

Essential for bodily functions and the body needs a wide range of minerals to function properly.

Potassium, sodium and chloride can be…

lost due to sweating during a long or intense period of physical activity. To gain this back, eat almonds, shellfish and water cress

Water

Carries nutrients around the body, keeping joints lubricated, helps remove waste products through urine and regulates body temperature through sweating

Hydration

Performers need to stay hydrated to ensure they can physically perform their best, intensity and duration effects water intake

Dehydration symptoms

Thirst, headaches and loss of concentration

Fibre

Helps body absorb nutrients and removes waste products

Why is fibre useful?

Makes you feel fuller for longer, so you can eat less, keeping performers bodies at peak performance.

Optimum weight

ideal weight that a performer should be to produce their best performance in sport

Gender effects optimum weight

Females have a higher percentage of body fat, males usually weigh more due to high muscle mass.

Height effects optimum weight

Taller people are heavier than shorter people because of their genetic makeup - bones are longer

Bone structure effects optimum weight

People have different bone structures, larger frame = heavier

Muscle girth effects optimum weight

The larger the muscles, their heavier they are

Energy balance

To maintain your weight you must take in and use up an equal number of calories

Energy use

Measured in kcal and is obtained by the food you eat

Effects of dehydration on sporting performance

Blood thickening, irregular heartrate, increased body temperature, slowing of reactions, muscle fatigue/cramps

Blood thickening

More viscous blood reduces spread of blood flow, meaning less oxygen gets to working muscles, resulting in fatigue and tiredness.

Irregular heartrate

Results in tiredness and dizziness as the performer can’t fully concentrate fully to make good decisions

Increase in body temperature

Overheating means that body systems become less efficient, so there is a decreased energy and possibility of fainting.

Slowing of reactions

Decreases performance and skills across a whole range of sports

Muscle fatigue and cramps

Results in decreased power outputs.