Essential Guide to Sports Nutrition for Year 10 Students

1. Stockland Green Knowledge Organiser – Sport Science – Year 10 – Sports Nutrition LO1 A balanced diet is a diet in which all nutrients required by the body are provided in the correct quantities from a range of different foods. A balanced diet is required to maintain an individual’s energy balance. Energy is needed in the diet to allow the body to move and perform functions such as breathing, pumping blood, digesting food and thinking. The eat well plate highlights all of the necessary food groups and the recommended portion sizes, i.e. 5 pieces of fruit and vegetables a day. Energy intake varies due to gender, age, height, energy expenditure and lifestyle A balanced diet is needed to ensure the right amount of energy is consumed for the activities an individual carries out, unused energy is stored as fat which could cause obesity over time and the body needs nutrients to grow, repair and for hydration. A balanced diet needs to contain macronutrients: carbohydrates, protein and fats; and micronutrients: fibre, water, vitamins and minerals. Micronutrients: required in small amounts for healthy growth and development. Fibre- not digested by the body helping to prevent constipation and maintain a healthy digestive system. Makes individual’s feel fuller for longer helping with energy balance and lows diabetes and heart disease risks. Found in fruits, vegetables, whole grains (cereals) and pulses. Water- Stops dehydration, helps with body reactions, joint lubrication and helps with thermal regulation. Water intake depends on temperature and exercise levels. Found in milk, squash, fruit and hot drinks (tea and coffee). Vitamins- provide essential processes in the body. Vit A: developing structure and function of the skin. Vit C: growth and development of body tissues and maintenance of cartilage, bones and teeth. Minerals- assist with bodily functions. Calcium: growth of healthy teeth and bones found in milk, cheese, eggs. Iron: used for the making of red blood cells, found in red meat, eggs, bread, lentils and green vegetables. Macronutrients: provide energy for bodily functions. Carbohydrates- 50-60% of diet. The main source of energy for the body of providing glucose. Excess glucose is stored as glycogen in muscles and the liver. Simple carbohydrates: provide quick release energy in the form of sugars, i.e. sucrose from fruit, vegetables and milk. Complex carbohydrates: slower release energy than simple to provide longer lasting energy found in bread, pasta, rice and potatoes. Protein- 10-15% of diet. Used for growth and repair of the body but also small amounts of energy after carbohydrates and fats. Anaerobic activities especially weight lifting need large amounts of protein for muscle growth and tissue repair. From in meat, cheese, eggs, fish, pulses, cereals and nuts. Fats- 25-30% of diet. Slow release energy source and carry vitamins (vit A). Provides double the amount of energy carbohydrates can but can only be used for low intensity activities. Saturated fat- bad fats due to raising cholesterol found in meat, butter and cheese. Unsaturated fat-good fats helping to lower cholesterol. Found in sunflower oil and olive oil. Marking band 2 Briefly describes most of the characteristics of a balanced diet. Describes in detail what nutrients are and their role within a healthy, balanced diet, giving a range of examples of food sources of nutrients. Marking Band 3 Describes in detail all of the characteristics of a balanced diet. Comprehensively describes what nutrients are and their role within a healthy, balance diet, giving a wide range of examples of food sources of nutrients.

2. Stockland Green Knowledge Organiser – Sport Science– Year 10 – Sports Nutrition LO1

3. Stockland Green Knowledge Organiser – Sport Science – Year 10 – Sports Nutrition LO2 Energy intake varies due to gender, age, height, energy expenditure and lifestyle A balanced diet is needed to ensure the right amount of energy is consumed for the activities an individual carries out, unused energy is stored as fat which could cause obesity over time and the body needs nutrients to grow, repair and for hydration. A balanced diet needs to contain macronutrients: carbohydrates, protein and fats; and micronutrients: fibre, water, vitamins and minerals. Nutrition before, during and after exercise. Before exercise: Food consumption before exercise provides energy to be used during exercise. Pre-exercise meals needs to be pre-planned so it can be digested prior to starting exercising normally 3 to 4 hours beforehand. This meal ideally should contain carbohydrates to increase blood glucose and glycogen stores and protein for the recovery process after exercise. During exercise: Carbohydrates are used for energy in moderate to high intensity exercise as it is found in muscle glycogen and blood glucose. Carbohydrates and fats provide most energy needs but fluids are needed during exercise to reduce the effects of dehydration caused through sweating. Food is only needed if it will enhance performance generally through keeping blood glucose levels high in moderate to high intensity exercise. Consuming glucose during exercise replenishing muscle glycogen. After exercise: This is the replacement of fluids and nutrients immediately after exercise. This is during the recovery process to prepare the body for the next exercise session or training sessions with the aim of replacing glycogen stress and fluids lost in sweat. Carbohydrates are the best recovery food with recovery being best in the first hours after exercise. Rehydration needs to occur and carbohydrate snacks providing protein may help to repair tissue. Why does differing exercise types require differing diets? Endurance events: these use aerobic energy and is mainly supplied by carbohydrates seeing a normal diet being needed but with increased carbohydrate consumption due to the required energy for the long periods exercise. Protein intake also needs increasing for the growth and repair of muscles. Carbohydrate loading is used to manipulate the diet to meet the needs of energy stores prior to specific events. Hydration is key as they need to replace lost fluids. Short, anaerobic events: These use anaerobic energy and aerobic energy meaning carbohydrate intake needs to be elevated as part of a healthy, balanced diet as aerobic energy will be used during rest periods/low intensity stages and anaerobic energy during high intensity periods. Fat intake should decrease as fat is only used for long duration/low intensity events. Carbohydrate loading is not required. Strength-based events: Anaerobic energy is predominately used as activities are short duration but highly intense. More calories are required in the diet, especially carbohydrates for energy and protein for muscle repair and growth of muscles (muscular hypertrophy). Supplements: product taken to increase intake of specific dietary nutrients which could be lacking. Multi-vitamins: added vitamins to make up for a non-balanced or diet lacking in the recommended levels of vitamins. Used for convenience as direct benefit to performance is minimal. Protein powder: used to supplement protein intake as protein is key for muscle building and maintenance as well as weight loss, boost energy or to fight the ageing process. Used by anaerobic and strength based performers. Powders are expensive, not suitable as a meal replacement due to lacking in other nutrients. Creatine: used by muscles to provide anaerobic energy. Increasing creatine intake allows for anaerobic energy system to last longer boost short, intense performances and decreasing recovery times. Only works if used with intense anaerobic exercise. Creatine improves strength of individuals through training improving performance in rowing, football and jumping. Can cause weight gain, dehydration, muscle cramps and possible kidney and liver damage. Marking band 3 Explains in detail the importance of nutrition before, during and after exercise. Identifies a wide range of different activity types and explains dietary requirements for these. Accurately matching different needs with different activities. Explains the use of dietary supplements with detailed reference to why they are used in sport. Shows a well-developed understanding of issues associated with supplement use.

4. Stockland Green Knowledge Organiser – Sport Science– Year 10 –

5. Stockland Green Knowledge Organiser – Sport Science – Year 10 – Sports Nutrition LO3 Energy intake varies due to gender, age, height, energy expenditure and lifestyle A balanced diet is needed to ensure the right amount of energy is consumed for the activities an individual carries out, unused energy is stored as fat which could cause obesity over time and the body needs nutrients to grow, repair and for hydration. A balanced diet needs to contain macronutrients: carbohydrates, protein and fats; and micronutrients: fibre, water, vitamins and minerals. Malnutrition- When an individual’s diet is lacking, missing taken in excess or in the wrong proportion malnutrition is experienced due to the diet being unbalanced. Malnutrition means “poor nutrition” and is linked to undernutrition or overnutrition. • Overeating • A disorder affecting physical health causing mental and emotional stress whilst also damaging parts of the body. Negative effects include weight gain, obesity, loss of self-confidence and self-esteem. 4 effects of overeating: • Fitness Deterioration- Excess body fat affects performance as it results in fitness deteriorating. Being overweight/obese limits: • Cardiovascular endurance making it difficult to be physically active for long duration events. • Flexibility making it difficult to use a full range of movements at a joint when performing skills. • Agility making it difficult to change direction quickly. • Speed/power making reactions be slower and force production being reduced. • Anxiety/loss of confidence: Obesity can cause depression and a loss of confidence, seeing a reduction in socialising which could reduce or stop participation through anxiety. • Illnesses preventing participation: Obesity causes illnesses including heart disease and heart attacks. Blood pressure and cholesterol levels are increased seeing participation limited as exercise will stress the heart. Diabetes and osteoarthritis may develop and early onset of arthritis may occur. The pain from this may limit participation. • Illness during participation: If you eat too close to participation you may feel sick. Eating needs to happen 3-4 hours before participation for an athlete not to suffer the negative affects of blood shunting during exercise. Undereating This is where not enough nutrients are consumed seeing athletes not provide enough energy affecting energy to muscles. 5 effects of undereating: Less energy: As carbohydrates provide glucose for the body use, a decrease in nutrients will see a decrease in glucose availability seeing performers tire far quicker and causing performance to be at a lower intensity. Risk of injury due to less energy increases. Muscle and bones weakening: This is due to not training as intensely. Due to undereating calcium, minerals and protein will not be consumed in the required levels. This causes bones and muscles to weaken and joint, muscle and fractures become more common. Eating disorder development: This includes limiting food intake, eating large quantities of food in one go (bingeing), vomiting or using laxatives (purging) after eating. Anorexia leads to excessive weight loss. Undereating mean there is a lack of nutrients for training but continuation of training can lead to overtraining resulting in illness or injury. Impaired concentration: Brain function is impaired without the correct nutrients which affects concentration seeing incorrect decision-making occur. Illnesses preventing participation: Undereating, starvation cycles or bingeing can cause vitamin deficiencies leading to illnesses such as weakened bones, anaemia and kidney infections. Marking band 3 Definition of malnutrition is accurate and detailed. Explains in detail the effects of overeating, undereating and dehydration with clear and specific reference to sports performance and participation. Clearly draws on relevant skills/knowledge/understanding from other units in this specification.

6. Stockland Green Knowledge Organiser – Sport Science– Year 10 –