6.1.2 Diet (Nutrients)

Understanding Diet

• Diet Definition: A diet encompasses what a person eats and drinks, and can be tailored for health, weight management, or energy needs.

• Balanced Diet: Contains all essential nutrients needed for proper body function.

Key Nutrients

• Definition: Nutrients are substances essential for body growth, repair, and function. They include:

  • Carbohydrates

  • Fats

  • Protein

  • Vitamins

  • Minerals

  • Fibre

  • Water

Carbohydrates

• Function: Main energy source for all activity; fuels muscular contractions, particularly during high-intensity and medium-duration exercise (1-2 hours).

• Food Sources:

  • Bread

  • Pasta

  • Rice

  • Potatoes

  • Cereal (starch)

• Athlete's Needs: Higher carbohydrate intake and techniques like 'carbo-loading' to boost glycogen stores before endurance events.

Fats

• Function: Energy source, protects vital organs, provides insulation; used predominantly in low-intensity activities.

• Types of Fats:

  • Saturated (less healthy) - found in fatty meats, butter, cheese.

  • Unsaturated (healthier) - found in vegetable oils, avocados, nuts.

• Athlete's Needs: Fats serve as a secondary energy source; excessive fat can hinder performance due to increased weight.

Proteins

• Function: Essential for tissue growth and repair; contributes to energy as a last resort.

• Food Sources:

  • Fish

  • Meat

  • Eggs

  • Dairy Products

  • Nuts

• Athlete's Needs: High-protein diet supports muscle growth and recovery. Consumption post-exercise enhances repair processes.

Vitamins

• Definition: Organic substances required for key bodily processes.

  • Vitamin A: Skin function.

  • Vitamin B: Energy, brain function.

  • Vitamin C: Immune function, skin health.

• Food Sources:

  • Vitamin A: Milk, yogurt

  • Vitamin B: Wholegrain bread, nuts

  • Vitamin C: Citrus fruits, broccoli, peppers

Minerals

• Definition: Inorganic substances crucial for bone growth and body functions.

  • Calcium: Bone formation.

  • Iron: Growth and development.

  • Magnesium: Muscle and nerve function.

• Food Sources:

  • Calcium: Milk, cheese, green leafy vegetables.

  • Iron: Red meat, beans, nuts.

  • Magnesium: Spinach, nuts, wholemeal bread.

Fibre

• Function: Reduces cholesterol, aids digestive health by softening stools.

• Food Sources:

  • Oats

  • Barley

  • Wholemeal bread

  • Potatoes

  • Cereal

  • Fruits

  • Vegetables

Water

• Function: Prevents dehydration; essential for overall health.

• Recommendation: 6-8 glasses/day (approx. 1.2 liters).