Diet

Diet

• The body needs nutrients for energy, growth and repair of cells.

• These nutrients are proteins, carbohydrates, fats, vitamins and minerals.

• Also water and fibre are an essential part of your diet.

Diet

• For every physical activity, the body requires energy and the amount depends on the duration and type of activity.

• Energy is measured in Calories and is obtained from the body stores or the food we eat.

• Glycogen is the main source of fuel used by the muscles to enable you to undertake both aerobic and anaerobic exercise.

Diet• CARBOHYDRATES - these provide energy the

most efficiently. They are found in foods like potatoes, pasta, rice, sugar. It is stored as glycogen in the muscles and liver.

• PROTEINS – These provide chemical substances that are needed to renew and repair cells. They can provide energy but not immediately. They are found in foods like meat and fish.

• FATS – fats is the body’s main fuel when it is resting. Carbohydrates which are not used are stored on the body as fat. It is found in foods like oil, butter, milk.

Diet• VITAMINS – these are organic compounds that

help with chemical reactions in the body e.g. vitamin C, vitamin D

• MINERALS – inorganic elements occurring in the body and which are critical to its normal functions e.g. iron, zinc

• FIBRE – this is an indigestible product that provides a bulky mass to help the muscles of the intestines work.

• WATER– the most important nutrient. Losing 2-3% can greatly affect performance. Losing 10% can cause dehydration

Diet

ENERGY PROVIDERS• Carbohydrates, fat and protein all

have the potential to provide energy. • It is carbohydrate that is mainly used. • When the body works for a long time

aerobically the body must turn to the fat stores to give the muscles energy.

• GLYCOGEN is burnt in the presence of adesnosine diphosphate (ADP) and oxygen to give us energy.

Diet

• the energy we need has to be blended.

• The blend that we require is as follows:

• 57% Carbohydrates (sugar, sweets, bread, cakes)

• 30% Fats (dairy products, oil)• 13% Protein (eggs, milk, meat,

poultry, fish)

Diet

• Different people have different energy requirements;

• teenagers need more energy than young children.

• males tend to need more energy than females.

• athletes need more energy than non-athletes.

• people with active lifestyles need more energy than people with non-active lifestyles.

Diet – Energy Balance

• The body’s weight depends on how much food we take in compared to how much food is burnt by activity.

Diet – Energy Balance

Diet – Energy Balance

Diet – Energy Balance

Diet – Eating for sport • The best food for sport is a healthy balanced

diet.• Don’t eat more than you need or the body

will store what’s left over as fat.• When the body works for a long period of

time it uses fat as fuel e.g. distance running but you don’t need to eat extra fat.

• Training hard can cause wear and tear on the muscles. You need to eat protein to repair this damage but enough can be got from a balanced diet.

• You must make sure you drink enough water.

Diet – Eating for sport• By combining diet and exercise a sportsperson can

store up to 4 times the normal amount of glycogen.• You need to at least 4 hours before training /

competing and eat a snack 2 hours before.• You need to eat starchy foods so that energy is

released slowly. Sugar lowers the level of insulin in the body that reduces blood sugar level that can make you feel tired.

• Don’t eat foods high in fats or protein as they take longer to digest.

• Remember to drink enough water so that dehydration doesn’t happen.

• After training / competing you must try and restore the energy you have used by eating carbohydrates.

Diet – Eating for sport• Training makes you thirsty so it’s important to drink

plenty of water.• Your body heats up during training so it sweats to

cool down.• Water is the main component of blood.• Water in urine helps get rid of other waste products

from the body.• Waiting until you feel thirsty can be dangerous. By

the time you feel thirsty dehydration has already happened.

• Dehydration can mean a lowering of performance levels as well as symptoms like tiredness, cramp, fainting.

• You must make sure that the body has enough fluids before training as well as taking enough on during and after the activity.