diet and nutrition

• energy

  measured in calories and comes from food
• • men need 2500 calories a day
  • women need 2000 calories a day
• tha amount of calories needed is dependent on:

  • age - children need more calories for growth, higher age means less calories
  • gender - men need more calories
  • height - taller people need more calories
  • BMR - basic metabolic rate
  • exercise levels
• • consuming more energy than expending leads to weight gain
  • consuming less energy that expending leads to weight loss
• balanced diet

  diet that consists of correct food sources in correct quantities
• reasons for balanced diet:

  • unused energy stored as fat, can cause obesity
  • suitable energy available for activity
  • body needs nutrients for energy, growth and hydration
• a balanced diet contains:

  • 55-60% carbohydrates
  • 25-30% fat
  • 15-20% protein
• • carbohydrates are main source of energy for all intensities
  • fat is energy source for low intensity exercise
  • protein is for growth and repair of muscle tissue
  • vitamins and minerals help immune system to keep free of disease and maintain efficiency of body systems
• dehydration

  loss of fluids from body which impairs body's ability to function
• reasons for dehydration:

  • humidity of environment
  • temperature of environment
  • intense exercise
• consequences of dehydration:

  • increased viscosity - slows blood flow
  • increased heart rate - heart has to work harder
  • increased body temperature - body sweats more, reduces water levels, unable to carry on
  • slow reaction time
  • muscle fatigue
• to avoid dehydration:

  • drinking fluids
  • wearing appropiate clothing to avoid excess sweating