DIET & NUTRITION

CARBOHYDRATES [55%]

  • Essential for energy production, cell division active transport and formation of molecules
  • Preferred fuel for exercise [75% energy requirement]
  • Several forms:
    • Startches: e.g rice, potatoes - stored as glycogen in liver & muscles
    • Sugars: e.g fruit, honey- circulate in the blood stream as glucose

stored in body as glycogen, and converted to glucose for energy reproduction

  • Glycogen and glucose provide fuel for anaerobic and aerobic energy production
  • therefore they are crucial for endurance performers e.g marathon runners
  • the best foods to consume are starches to maximise glycogen storeswhbich are then broken down to maintain blood glucose levels
  • Otherwise surplus glycogen, associated with a high sugar diet will be converted to triglycerides (body fat)

PROTEINS [15%]

  • Amino acids from protein are essential for growth and repair of cells and tissues
  • Large quantities in milk, eggs, meat and soya
  • Used to make muscle proteins, haemoglobin, enzymes, antibodies and collagen - they can also be broken down to provide energy aerobically if no other fuel is available
  • Athletes have far higher protein requirements than their sedentary counterparts, to build new muscle cells and compensate for the increased muscle breakdown during and after intense activity

FATS [30%]

  • Serve to insulate nerves, form cell membranes, cushion organs and provide an energy store
  • provide essential fatty acids and the fat-soluble vitamins A, D, E
  • Can also be broken down for aerobic energy production and have twice the energy yield of carbs
  • SATURATED FATTY ACIDS
    • type of fat molecule typically solid at room temp
    • e.g butter, bacon
    • should be limited to reduce the risk of cardiovascular disease
  • UNSATURATED FATTY ACIDS
    • type of fat molecule typically liquid at room temp
    • E.G avocado, soya beans, fish oils
    • Should be majority of intake
    • omega-3s (fish oil) may be particularly beneficial for athletes, boosting the delivery of o2, improving endurance and recovery rates and reducing inflammation and joint stiffness

Triglycerides which provide the body with fatty acids for energy production

MINERALS

  • Essential inorganic nutrients required in small quantities to maintain healthy bodily functions
  • Necessary for bone and tooth health, controlling bodily fluids, enzyme formation, breaking down food to release energy and normal nerve function
  • Essential minerals found in meat/fish, cereal, nuts fruit, veggies and dairy foods

CALCIUM: important for bone health, muscle contraction, blood clotting


IRON: formation of haemoglobin, enzyme reactions and the immune system


PHOSPHOROUS: bone health & energy production

VITAMINS

  • Essential organic nutrients required in small quantities to maintain healthy bodily functions

FAT SOLUBLE VITAMINS:

  • stored in body and found mainly in fatty foods and animal products (e.g vegetable oils, dairy products, eggs)
  • VITAMIN A - [antioxidant] eye health, cell & bone growth e.g leafy green veggies)
  • VITAMIN D- bone health, protects against heart disease, cancer e.g salmon
  • VITAMIN E -[antioxidant] skin, eye, immune system health e.g almonds
  • VITAMIN K - blood clotting, bone health e.g leafy green veggies
  • WATER SOLUBLE VITAMINS: - Not stored, require regular vitamin intake (e.gfruit, veggies, grains, milk and dairy foods)
  • VITAMIN C: skin, blood vessel, tendon, ligament and bone health. e.g oranges
  • VITAMIN B: breakdown of food, haemoglobin formation, skin, eye and nervous system health. e.g broccoli

FIBRE :

  • Found in fuels such as cereals, bread, beand, lentils, fruits and veggies
  • important for union of large intestine
  • high-fibre diet can reduce cholesterol, risk of diabetes and obesity

WATER

  • Accounts for 2/3 of body weight,
  • Essential to allow chemical reactions and dissolve and move substances around the body
  • required to regulate temp by moving het to the skin surface to evaporate (sweating)
  • E.G blood plasma is 90% water and carries glucose to respiring muscles
  • Essential for hydration, before during ad after training and competition especially in hot climates and endurance activities e.g triathlon
  • Dehydration can result in decreased blood plasma volume, stroke volume and increased temp and heart rate