Diet and Nutrition and Performance:
- Created by: hotzmc
- Created on: 28-12-17 17:40
Diet and Nutrition and Performance:
A Balanced Diet:
- Carbs, proteins, fats, fibre, vitamins and mineral all need to be taken in in the correct proportions
- Not enough protein means inability to grow properly and repair yourself, e.g. after exercise
- Not enough energy containing foods (carbs and fats) will make you very tired & lethargic causing a severe drop in performance in any sport or exercise related activity.
- Too much energy containing foods cause you to become over weight, potentially leading to obesity
Recommended daily allowances are:
- Carbs 50-65%
- Fats 20-30%
- Proteins 10-20%
The Main Functions of these Nutrients:
Carefully planned nutrition must provide an energy balance and nutrient balance:
Carbs: our main source of energy
Fats: A source of energy and important in relation to fat soluble vitamins
Proteins: Essential to growth and repair of muscle
Vitamins: Water and fat soluble vitamins play important roles in many chemical processes, e.g. Vitamin A - maintenance of skin
Minerals: Inorganic elements occurring in the body and which are critical to its normal functions, e.g. calcium - needed for bone and tooth formation
Water: Essential to normal body functions, 60% of the human body is water - used as a medium for carrying other nutrients, e.g. glucose in the blood and its use to control body temperature
Fibre: Essential to health of the digestive system
Energy Balance:
- It’s important that an individual has a neutral energy balance -> the amount of calories consumed is equal to the number of calories burned
- If more calories consumed than burned during the day, there is a positive energy balance, resulting in weight gain
- If more calories are burned than consumed during the day, there is a negative energy balance, resulting in weight loss
Carbs:
- Is the most important source of energy
- Most of the carbs we consume are complex carbs, known as starch/polysaccharides
- Found in; fruit, vegetables, potato, rice, pasta, etc
- The digestive systems turns all carbs into glucose, it is carried around the blood & is used by our tissues as energy
- Some carbs are obtained in the form of simple carbs, also known as sugars/monosaccharides, e.g. glucose and fructose
- There are also disaccharides, e.g. sucrose and lactose
- It takes roughly 15% less oxygen to break down a glucose molecule than it does a fat molecule, hence glucose if preferred by sportsmen/women
- Sugars are broken down at a faster rate than starch, providing instant energy, however if it is not used it is stored as fat
- The gylcaemic index shows the rate at which certain foods release energy into the blood stream
The Glycaemic Index:
The rate at which carbs release energy into the blood stream
- Carbs vary with regard to how quickly they release energy into the blood stream
- High GI foods release energy and increase glucose into the blood quickly
- Low GI foods release energy and increase glucose into the blood at a slower rate
- Carbs have been ranked on a scale of 1 - 100
- Glucose has a ranking of 100 and…
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