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2.1 - diet and nutrition, & its effects on physical activity and…
2.1 - diet and nutrition, & its effects on physical activity and performance
carbohydrates
- essential part of energy production, cell division, active transport and formation of molecules
consumed in forms of:
- starches such as rice and potatoes which are stored as glycogen in the liver and muscles
- sugars such as fruit and honey which circulate in the blood stream as glucose
Starches - are the best foods to consume as they maximise stores of glycogen which can then be broken down to maintain blood glucose levels
- glycogen and glucose provide fuel for aerobic and anaerobic energy production
- crucial for endurance athletes such as marathon runners
proteins
- found mostly in milk, eggs, meat and soya
- the amino acids found in these are essential for growth and repair of cells and tissues
- they can also be broken down to provide energy aerobically if no other fuel is available
fats
- important as they serve to insulate nerves, form cell membrane, cushion organs and provide an energy store
- they can be broken down for aerobic energy production and has twice the yield of carbs
Saturated fatty acids = such as butter and bacon should be limited to reduce the risk of cardiovascular disease
Unsaturated fatty acids = such as avocado and soya beans should be the majority intake
- Omega - 3s are beneficial for athletes because they will help boost the delivery of oxygen, improving endurance and recovery rates, reduce inflammation and joint stiffness
vitamins
- essential organic nutrients required in small quantities to maintain healthy body functions
Fat-soluble vitamins = these are stored in the body and found mainly in fatty foods and animal products
example = vegetable oil, dairy products and eggs
Vitamin A - antioxidant and important for eye health, cell and bone growth
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Vitamin E - antioxidant and important for skin, eye and immune system health
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Fibre
- dietary fibre is found in cereals, bread, beans, lentils, fruit and vegetables
- important component of a balanced diet for the normal function of the large intestines
minerals
- essential inorganic nutrients required in small quantities to maintain healthy body functions
- bone and tooth health, controlling body fluids, enzyme formation, breaking down food to release energy
calcium = important for bone health, muscle contraction, blood clotting and nerve transmission
iron = important for the formation of haemoglobin, enzyme reactions and the immune system
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water
- accounts for 2/3's of body weight
- is essential to allow chemical reactions and dissolve and move substances around the body
- regulate temperature by moving heat to the skin surface for evaporation or to the lung tissue for expiration as water vapour
dehydration = can result in a decreased blood plasma volume, stroke volume and increased temperature and heart rate
energy intake, expenditure and balance
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