Diet and Nutrition

• A balanced diet should contain 55% of carbohydrates
• A balanced diet should contain 15% of proteins
• A balanced diet should contain no more than 30% fats
• A balanced diet should contain varied foods, including five portions of fruit and vegetables per day
• A balanced diet should contain approximately 2 litres of water
• When training endurance performers should increase energy intake
• When training endurance performers should increase carbohydrate intake
• When training endurance performers should reduce fat intake
• When training endurance performers should drink more water, approximately 500ml for every hour of exercise
• When strength training performers should increase energy intake
• When strength training performers should increase protein intake
• When strength training performers should consume protein within 2 hours after exercising
• When strength training performers should reduce fat intake
• When strength training performers should drink more water, approximately 500ml of water for every hour of exercise
• When endurance training performers should have a high carbohydrate, low GI meal 2-4 hours pre event
• When endurance training performers should have a high GI carbohydrate meal approximately 1 hour pre event
• A balanced diet consists of 7 components: carbohydrates, proteins, fats, fibre, vitamins, minerals and water.
• Carbohydrates provide muscles with their main source of fuel for ATP resynthesis. Starches are stored as glycogen in the muscle and liver. Sugars are stored as glucose in the blood.
• Importance of Carbohydrates: Glycogen and glucose are broken down by glycolysis during both anaerobic and aerobic glycolysis.
• Athletes will eat a diet high in carbohydrates to ensure they have stored fuel for exercise.
• Endurance athletes will use a process called carbo loading to maximise their fuel stores before an event.
• Examples of carbohydrates:

  Starches: potatoes, pasta, cereal, bread

  Sugars: fruits
• Proteins are made of amino acids which build and repair muscles. Protein can be used as an energy source (resynthesis ATP) but only once carbohydrates and fats have been used up. Enzymes, anti bodies and cartilage are made up of proteins.
• Strength athletes require more protein then endurance athletes. Amino acids are essential dor the growth and repair of cells, tissues and muscles leading to hypertrophy.
• Protein is needed for recovery and athletes can optimise growth and repair by eating protein during the '2 hour power window'
• Examples of proteins are: milk, eggs, meat, soya, cheese, nuts, fish, and beans
• Fats provide muscles with a source of fuel for aerobic exercise
• Fats helps the body asbsorb vitamins
• Fats form a protective cushion for internal organs
• There are two types of fats: unsaturated fats - healthy fats which reduce LDL cholesterol and reduce risk of CHD and; saturated fats - unhealthy fats which increase LDL cholesterol and increase risk of CHD
• Fats are broken down into fatty free acids (FFAs) and glycerol via beta oxidation to provide energy for low intensity aerobic exercise. Fats that are not broken down are stored in adipose tissue
• Athletes should consume moderate amounts of unsaturated fats and a reduced intake of saturated fats
• Examples of fats:

  Unsaturated: avocados, yoghurt

  Saturated: butter, bacon
• Fibre is made from the indegistable compounds of plants
• Fibre gives bulk to food residues in the intestines to allow for an effective digestive system which reduces constipation
• Fibre can help an athlete feel full and prevent overeating which reduces obesity.
• Fibre can also reduce the risk of CHD, diabetes, and can lower cholesterol.
• Examples of fibre: cereal, bread, and beans
• Mineral are multifunctional, each mineral will either boost the immune system, support growth and development or help cells and organs to function healthily.
• Calcium helps build strong bones