Upload
amie-west
View
215
Download
1
Embed Size (px)
Citation preview
WHAT CONSTITUTES A WHAT CONSTITUTES A HEALTHY DIETHEALTHY DIET
Carbohydrates - energy
Fats - insulates, protects, energy
Protein - tissue repair small amount energy
Vitamins - tissue repair / metabolism
Minerals - bones / hemoglobin / connective tissue
Fibre – digestion
Water - component / temp regulator/ transporter
WHAT CONSTITUTES A WHAT CONSTITUTES A HEALTHY DIETHEALTHY DIET
CARBOHYDRATESCARBOHYDRATES
2 types - Simple ( rapidly absorbed) Complex (slowly absorbed) Must be replenished daily, (stored as
glycogen) enough for approximately 1 hour
Therefore we must re-fuel
STARTING EXERCISE WITH STARTING EXERCISE WITH LOW GLYCOGEN STORESLOW GLYCOGEN STORES
Early fatigue Reduced training intensity Reduced training gains Poor performance Increased injury risk Slower recovery Burn out / over training syndrome
(if chronic)
FATSFATS
Provide vitamins A,D,E. Insulationprotection of organs & energy
2 Main types; Saturated - mainly animal products
cholesterol only found in animal products
Unsaturated
2 types; Polyunsaturated - plant oils (sunflower) Mono-unsaturated – found in olives and
avocado's.
FATSFATS
Cut down on saturated fat
Fish oil (eicosenoic acid) found in salmon, mackerel, herring helps lower cholesterol & triglycerides
Too much fat = atherosclerosis(thickening & hardening of the arteries)
Cholesterol major cause of heart disease
FATSFATS
PROTEINPROTEIN
Repairs muscle damage and helps build muscle
Not only from animals but also nuts, seeds, grains, beans etc
Don’t need supplements - will store as fat, pass through, cause dehydration,give a lack of energy
21 amino acids 8 essential have to be consumed found in milk, poultry, meat,eggs,fish & soya beans
15% 0.8 -1g/kg body weight
PROTEINPROTEIN
VITAMINS / MINERALSVITAMINS / MINERALS
Vitamins - chemicals required in small amountswater soluble - vit’s B + C not stored in the bodyfat soluble - vit’s A,D,E+K
Minerals - minute quantities of the elements :- iron, sodium, potassium, calcium etc.
WATERWATER
Dehydration major cause of fatigue 2-3% loss in body weight affects
performance 5% loss causes a strong thirst 20 % loss results in death Drink :- before you are thirsty
WATER CONTENTWATER CONTENT
Your body contains about 40 litres (70) pints of water, contained in blood and also in and around cells.
This is about 60% of your total body mass
Before you train
Little & often during training
Plenty after training
Urine should be light in colour & plenty of it
WATERWATER
BALANCE OF WATERBALANCE OF WATER
Water loss per day :- Urine 1100ml In faeces 100ml Lungs exhaled air 200ml Skin insensible sweat 600ml Total 2000ml
Water intake per day Fluids 1000ml Water in food 700ml Metabolic water 300ml Total 2000ml
BALANCE OF WATERBALANCE OF WATER
SUMMARYSUMMARY Carbs are the most important fuel
Limit your intake of fatty foods
0.8 - 1 g/kg body weight of protein is sufficient
Vit/min supplement unnecessary for most people
Fluid intake is essential
A wide & varied diet provides all your nutritional & dietary requirements