Diet and Nutrition

• What is required to maintain a healthy weight?

  A balance between energy in and energy out
• What happens when there is too much energy in?

  Excess energy is stored as fat
• What occurs with too little energy in?

  Weight loss occurs
• How many Kcal do men typically require per day?

  2,500 Kcal
• How many Kcal do women typically require per day?

  2,000 Kcal
• What factors affect daily calorie requirements?

  • Age: Adults consume more than children, but consumption declines in later life
  • Gender: Men consume more than women
  • Height: Taller individuals require more calories
  • Energy expenditure: More active individuals need more calories
• How does age affect calorie consumption?

  Adults consume more than children
• How does gender influence calorie consumption?

  Men generally consume more than women
• How does height affect calorie needs?

  Taller individuals require more calories
• What is the relationship between activity level and calorie needs?

  More active individuals require more calories
• What does a lack of hydration cause?

  A thickening of the blood known as increased viscosity which slows doesn’t blood flow. As a result the heart works harder to produce the same output. The body then becomes hotter and might overheat. Furthermore, reaction time slows down and athletes experience fatigue and cramps.
• What percentage of intake do proteins constitute?

  15-20%
• What is the primary purpose of proteins in the body?

  Tissue growth as the body's building blocks
• Why do athletes consume protein immediately after training?

  To aid in muscle recovery and growth
• What are common sources of protein from animal products?

  Meat, fish, and dairy
• What are common plant sources of protein?

  Lentils, nuts, and seeds
• What are protein supplements used for?

  To increase protein intake in diets
• What form do athletes often consume protein supplements in?

  As shakes
• What are the main sources of protein in diets?

  • Animal products: meat, fish, dairy
  • Plant sources: lentils, nuts, seeds
  • Protein supplements and shakes
• What percentage of intake should carbohydrates comprise?

  55-60%
• What is the primary purpose of carbohydrates?

  Source of energy
• What are the two types of carbohydrates?

  • Simple carbohydrates: sugars
  • Complex carbohydrates: starches
• Why do athletes need to consume larger quantities of carbohydrates?

  To fuel their training and performance
• What is 'carbo-loading'?

  Consuming large amounts of carbohydrates before an event
• When might athletes 'carbo-load'?

  Prior to an endurance event
• What percentage of intake should fats comprise?

  25-30%
• What are the purposes and types of fats?

  • Purpose: Source of energy
  • Types of fats:
  • Monounsaturated
  • Polyunsaturated (omega 3 and 6)
  • Saturated
  • Trans fats
• Why are fats essential for health?

  They are stored under the skin and provide energy
• How can too much fat affect an athlete's performance?

  It can limit performance due to increased weight
• What is the purpose of minerals in the body?

  Essential for many bodily processes
• Why are minerals needed in small amounts?

  They are essential for various processes
• Which mineral is found in milk and broccoli?

  Calcium
• What food sources provide iron?

  Watercress, brown rice, meat
• Which mineral is associated with shellfish and cheese?

  Zinc
• What are some food sources of potassium?

  Fruit, pulses, white meat
• What are vitamins essential for?

  Many processes including bone growth
• Why do we need vitamins in small amounts?

  They are essential for various bodily functions
• Which vitamin is found in dairy products?

  Vitamin A
• What is a source of Vitamin B?

  Vegetables
• Which vitamin is abundant in citrus fruits?

  Vitamin C