Diet and nutrition 1

• macronutrients- how much of your diet should be carbohydrates

  50-60%
• macronutrients- how much of your diet should be fats

  20-30%
• macronutrients- how much of your diet should be protein

  10-20%
• macronutrients- amount of calories average man should have in a day

  2000
• macronutrients- amount of calories average woman should have in a day

  1800
• macronutrients- athletes require more calories depending on what

  intensity and duration of their training
• macronutrients- it is important that an individual has what

  neutral energy balance
• energy expenditure and energy balance- what athletes would need to consider weight loss for competition

  boxing, weightlifting
• energy expenditure and energy balance- what athletes would need to consider weight gain

  for strength development, certain positions in a game
• macronutrients- why do you need a balanced diet

  essential for health and optimal sporting performance
• carbohydrates are the primary energy source in the body
• there are two types of carbohydrates: simple and complex
• carbohydrates- what are simple carbohydrates

  quickly digested and provide a fast release energy
• carbohydrates- what are complex carbohydrates

  take longer to digest and provide slower release energy
• carbohydrates are initially converted into glucose, and are used immediately for energy
• carbohydrate is stored as glucose in the muscles and liver
• when the store runs out it is known as ' hitting the wall '
• What is glycaemic index?

  The rate at which glucose (energy) is released into bloodstream. Nutritionists rank carbohydrates on scale of 1-100. Glucose is at 100 for reference of where to place other foods
• What are high GI foods?

  High Gi foods provide rapid surge in blood glucose levels. They release energy quickly
• What are low GI foods?

  Low GI foods are absorbed at slower rate. They maintain blood glucose levels. Provides athletes with more sustained energy.
• When are high GI foods beneficial for performance?

  High GI foods release energy fastest. Beneficial during exercise and just after.
• When are low GI foods beneficial for performance?

  Low GI foods are beneficial 3 hours prior to exercise and within 30 minutes after intense exercise.
• Mixture of high, medium and low GI foods best consumed after intense exercise to refuel body-s depleted oxygen stores
• Why should you not consume too many High GI foods?

  • they release into bloodstream quickly
  • if energy not used immediately, stored as far in adipose tissue
  • when high GI foods are consumed, pancreas secretes insulin to control blood sugar levels
  • high levels of insulin over long period of time lead to body being tolerant and not having an effect
  • can result in diabetes
• Fats- When do fats provide energy?

  provide energy during long duration, low intensity, aerobic exercise
• Fats- where are fats stored?

  stored beneath skin as adipose tissue to insulate us against cold
• Fats- difference between HDL fats and LDL fats


  HDL fats remove LDL fats, LDL fats block arteries and limit blood flow
• Fats- What are fats effect on health?

  • high amounts lead to positive energy balance and weight gain
  • provide essential fatty acids. have positive effect on heart health
  • transport fat soluble vitamins (A, D, E, K)
• Protein- What are proteins for?

  • required for muscle growth and repair
  • enzyme and haemoglobin production
• Proteins are a minor energy source and are used when glycogen and fats have been depleted
• Power athletes rely on proteins to aid recovery and muscle tissue development
• Micronutrients- Water soluble and fats soluble vitamins are vital for many chemical processes in the body
• Micronutrients- Vitamin A

  Maintenance of skin, mucous membranes, bones, teeth, hair and vision
• Micronutrients- Vitamin D

  • produced by exposure to sunlight
  • found in oily fish and dairy
  • helps absorption of calcium
• Minerals- calcium

  Needed for bone and tooth formation, heart function and blood coagulation contraction
• Minerals- Iron

  Required for production of haemoglobin in red blood cells.

  Vital for oxygen transport