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Diet, Nutrition & Sporting Performance - Coggle Diagram
Diet, Nutrition & Sporting Performance
Balanced Diet
Correct proportions of nutrients
Needed for good health
Carbohydrates
55% of diet
Main energy source
Stored as glycogen
Used during aerobic exercise
Complex carbohydrates
Pasta
Rice
Wholegrain bread
Bananas
Slow release energy
Simple carbohydrates
Honey
Fruit juice
Sugary foods
Quick release energy
Excess stored as fat
Protein
15% of diet
Growth
Repair
Can be used as energy if needed
Sources
Meat
Fish
Eggs
Poultry
Nuts
Needed more for
Strength training
Weight training
Power events
Fats
30% of diet
Energy source
Insulation
Protection of organs
Used during
Low intensity aerobic exercise
Marathon running
Triathlon
Too much saturated fat
High cholesterol
Cardiovascular disease
Vitamins
Growth and development
Immunity
Eye health
Skin health
Bone health
Sources
Fruit
Vegetables
Minerals
Iron
Helps carry oxygen in blood
Calcium
Strong bones
Reduces fractures
Fibre
Aids digestion
Keeps you fuller for longer
Sources
Wholegrain cereals
Wholemeal bread
Fruit
Vegetables
Beans
Benefits
Reduces obesity risk
Reduces diabetes risk
Reduces cholesterol
Water & Hydration
Functions
Controls body temperature
Maintains blood flow
Transports nutrients
Removes waste products
Recommended intake
1.5 litres daily
More when exercising
Effects of dehydration
Tiredness
Muscle cramps
Dizziness
Impaired performance
During exercise
Reduced stroke volume
Increased heart rate
Earlier fatigue
Nutrition for Sporting Performance
Before Event
Carbo-loading
Maximise glycogen stores
Increase energy availability
Delay fatigue
Hydration
During Event
Sports drinks
Glucose
Electrolytes
Maintain energy levels
Prevent dehydration
After Event
Rehydrate
Protein
Repair muscles
Growth
Carbohydrates
Replace glycogen stores
Recovery
Energy Balance
Formula
Energy Intake = Energy Expenditure
Energy Intake > Energy Expenditure
Weight gain
Fat gain
Energy Expenditure > Energy Intake
Weight loss
Possible muscle loss
Energy Intake = Energy Expenditure
Weight maintained
Factors Affecting Energy Requirements
Age
Gender
Activity levels
Training volume
Lifestyle
Exam Questions
7 components of a balanced diet
Functions of nutrients
Effects of dehydration
Carbo-loading
Sports drinks
Energy balance