Diet,Work,Rest

Learning Objectives• Explain the importance of timing when you eat in competition

• Understand specific diets for specific sports

• Develop understanding of BMI

Question 1

What are the 7 food groups of a balance diet?

A Fats, Carbohydrates, Vitamins, Minerals, Proteins, Fibre, Fruits

B Water, Carbohydrates, Saturated fats, Unsaturated fats, Fibre, Fruit, Vitamins

C Water, Carbohydrates, Vitamins, Fats, Proteins, Minerals, Fibre

D Carbohydrates, Fats, Fruits, Minerals, Vitamins, Cereals, Liquids

What are the 7 food groups of a balance diet?

A Fats, Carbohydrates, Vitamins, Minerals, Proteins, Fibre, Fruits

B Water, Carbohydrates, Saturated fats, Unsaturated fats, Fibre, Fruit, Vitamins

C Water, Carbohydrates, Vitamins, Fats, Proteins, Minerals, Fibre

D Carbohydrates, Fats, Fruits, Minerals, Vitamins, Cereals, Liquids

£100

Question 2

How many calories should a male 15-18 year old eat per day?

A 2100-2700

B 2000-2500

C 1800-2200

D 1800-2500

How many calories should a male 15-18 year old eat per day?

A 2100-2700

B 2000-2500

C 1800-2200

D 1800-2500

£200

Question 3

How many calories should a female 15-18 year old eat per

day?

A 1800-2100

B 2000-2200

C 1900-2100

D 1900-2500

How many calories should a female 15-18 year old eat per

day?

A 1800-2100

B 2000-2200

C 1900-2100

D 1900-2500

£300

Question 4

Why is an elite performers calorie intake more than a

‘normal’ person?

A Because they are more hungry

B Because they have such a high energy output

C Because they use less energy

D Because they are more active and so need less calories

Why is an elite performers calorie intake more than a

‘normal’ person?

A Because they are more hungry

B Because they have such a high energy output

C Because they use less energy

D Because they are more active and so need less calories

£500

Question 5

The role of protein is to...?

A Keep us hydrated

B Give us a short sharp burst of energy

C Decrease muscle mass

D Help us grow and repair muscle

The role of protein is to...?

A Keep us hydrated

B Give us a short sharp burst of energy

C Decrease muscle mass

D Help us grow and repair muscle

£1,000

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£1 Million

£500000£250000£125000£64000£32000£16000£8000£4000£2000£1000£500£300£200

£100

Your diet...

What would you typically eat in a day?

Some of the favourites...

65 kcal 300 kcal

165 kcal 450 kcal

212 kcal

180 kcal

140 kcal900 kcal

50 kcal

350 kcal 400 kcal 88 kcal

BUTwould you change what you

eat if you were playing in a competition?

The general diet for an athlete is;

•HIGH in CARBOHYDRATES, •LOW in FAT, •With a high fluid intake, including energy drinks.

Special Diets

High ProteinSTREGTH EVENTS

High CHO =CHO Loading

DISTANCE EVENTS

• Increase muscle hypertrophy• Decreases fat storage in body

BUT...... Diet increases cholesterol = heart disease and obesity

•More CHO (complex) eaten days before event

•Increase glycogen stores in body = more energy

•Reduce fatigue, improved performance

•

TASKWhy would a 1500m runner and a triple jumper

have different diets?

? ?

Important to time food intake prior to event, so energy from food can be released and

delivered to the working muscles.

Blood shunting (of cardiac output):

During exercise:

• MORE oxygen and blood gets delivered to the working muscles.

• Therefore, LESS blood and oxygen delivery to the digestive system.

• Distribution of blood changes to the demand. for example: High intensity = more blood

Optimum Weight“Ideal weight for a person -

giving them the best chance for success”

BMI(Body Mass Index)

• General way of working out whether a person is correct weight for their height

• Widely used to identify underweight, overweight, anorexic or obese

BMI = Weight ÷ (Height x Height) (kg) (m) (m)

BUT

• Doesn’t take into consideration muscle mass and proportion of fat.

•Underweight = Below 18.5

•Healthy =18-25

•Overweight =•25-30

•Obese = 30-35

•Morbidly Obese =40 +

TASK• Must: Work out the 6 athletes’ BMI AND category using their

information and BMI chart above.

• Should: Try and identify which factors will affect optimum weight using the athletes’ profiles.

• Could: Calculate your own BMI.Eg:Weight = 80 KgHeight = 1.7m [1.7 x 1.7 = 2.89]

Therefore BMI :80 ÷ 2.89 = 27.7

Which food groups are shown below?

?

??

?

??

Which food groups provide us with the most energy?