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2. Nutrition Learning objectives To identify the 7 components of a balanced diet To understand the exercise-related function of each food category. To describe the difference in athlete’s diets depending on their sport. To understand the terms body mass index, body composition and definitions of obesity.

3. What is a ‘Balanced Diet’? Everyone needs to eat a balanced diet, depending on the physical demands of their sport. What you eat will effect your health, weight and energy levels. The diet of a rower would be totally different from that of a Sumo wrestler!!!

4. Balanced Diet

5. Carbohydrates Carbohydrates contain the fuels that provide us with energy to sustain performance There are 2 types of carbohydrate: Simple carbohydrates are found in chocolate and fruit and are easily digested the body. Complex carbohydrates are found in nearly all plant-based foods, and usually take longer for the body to digest. They are most commonly found in bread, pasta, rice and vegetables.

6. Carbohydrates Carbohydrate is an important energy source during activity, and it is the predominant source of energy during high-intensity exercise. Carbohydrates are stored in the muscle and liver as glycogen and transported in the form of glucose. It is important that carbohydrate is consumed before, during and after exercise.

7. The type of carbohydrate ingested is important in relation to glycaemic index OR release rate. Different carbohydrates will ‘release’ energy at different speed and consequently will affect when they should be consumed in relation to training. 1. LOW glycaemic index foods These foods cause a slow, sustained release of glucose into the blood. Suitable foods to eat 3-4 hours before exercise include beans on toast, pasta or rice.

8. 2. HIGH glycaemic index foods High glycaemic foods cause a rapid, sharp rise in blood glucose. Snacks to eat 1-2 hours before exercise include fruit smoothies, cereal bars, yoghurt and fruit. An hour before exercise, liquid consumption appears to be more important e.g. sports drinks

9. Fats Fats are the secondary energy fuel for low-intensity, aerobic work such as jogging. Fats are made from glycerol and fatty acids. Each glycerol molecule is attached to three fatty acid molecules.

10. Fats The fats structure is such that it contains a lot of carbon. This is why they give us so much energy. Fat is an important energy fuel during low-intensity exercise but it has to be used in combination with glycogen. Fats are stored in the muscle as triglycerides and transported as fatty acids.

11. Others foods containing fats.... Cooking oil Margarine Meat Sausages Cakes Cream Cheese

12. Proteins Protein consists of amino acids. They are used to generate energy only when the body has exhausted glycogen and fat stores. Proteins are especially important for sportspeople who need to build up large, powerful muscles. Performers in sports like weightlifting, rugby and sprinting need high protein diets

13. Proteins are also needed by performers who are recovering from injury in order to repair damaged tissue.

14. Proteins are found in…? Meat and fish Dairy products and eggs Beans Nuts and soya

15. Vitamins Vitamins are needed for muscle and nerve functioning and tissue growth. Over-consumption of vitamins does not have any beneficial effects as they cannot be stored in the body and excess amounts are excreted through urine. Vitamins are needed to: - resisting infection and disease - regulate chemical reactions in the body. How it aids the sports person: Contributes to the general health of an athlete.

16. This is a lack of vitamin C!!!

17. Minerals Minerals assist in body functioning. e.g. calcium is important for strong bones and teeth and iron helps form haemoglobin, which is needed for the transport of oxygen. Found in: Calcium in milk, : Iron in meat It is important to get the balance right. Too much salt (sodium) can result in high blood pressure.

18. Fibre Fibre can slow the rate at which the body breaks down energy, therefore allowing a more sustained energy release. Fibre is found in wholemeal bread and pasta, nuts, seeds, fruit and vegetables.

19. Water The human body is 75% water We need regular intake to replace the water lost through urine, sweating and breathing. When exercising the body loses even more water – risk of dehydration

20. Water during exercise Symptoms of dehydration: tiredness, lack of concentration and headaches It is essential to keep taking a small amount of fluid at regular intervals during exercises to enable the body to function properly Performers exercising in hot climates may need to drink up to 2 litres of water per hour!

21. Athlete’s Diets: Endurance vs Power Why would these athlete’s diets differ?

22. Endurance Athletes The bodies preferred energy source is muscle GLYCOGEN. Once these stores are depleted fatigue sets in. Carbohydrates maintain glycogen store and research suggests endurance athletes should consume 8 grams of carbohydrate per KG of their body weight PER DAY!!....

23. Endurance Athletes One way that endurance athletes manipulate their diet is through GLYCOGEN (CARBO) LOADING. A week before competition performers will attempt to burn off all carbohydrate stores and consume protein and fats only. This is followed by a HIGH carbohydrate diet for the remaining 3 days before the event. The theory is the body will increase its glycogen storing capacity up to twice the original volume.

24. Power Athletes Power athletes need less carbohydrate in their diet but due to the intensity of their event they need will eat more protein-rich foods. Failure to consume enough protein will result in muscle breakdown and a lack of grow and repair.

25. Body Fat Composition On average, men have less body fat (15%) than women (25%). Body fat can be measured with a skin fold test. This measures the skin thickness at specific sites on the body.

26. Body Mass Index (BMI) Body mass index or (BMI) takes into account body composition. To calculate BMI - BMI = weight (kg) height (m) x height (m) • Work out the following example. • A person weighs 75 kg and is 1.80m tall. • Calculate your BMI.... ANSWER: BMI = 75 = 23.15 1.80 x 1.80

27. Body Mass Index (BMI) Where did you fit in against the norms....?

28. Obesity Obesity carries an increased risk of heart disease, hypertension, high blood cholesterol, stroke and diabetes. It increases stress on the joints and limits flexibility. There are also psychological problems associated with being obese. An individual is considered to be obese when their body weight is 20% or more above normal weight. The body mass index can also be used as a measure of obesity. An individual is considered obese when his/her BMI is over 30.

29. Plenary Exam Style Question. 1. In what ways should an endurance athlete’s diet differ from that of a 100m sprinter. (4 marks)