Diet and nutrition

• Daily calories for men

  2,550
• Daily calories for women

  1,940
• % carbs in healthy diet

  55%
• % protein in healthy diet

  15%
• % fats in healthy diet

  30%
• Carbs


  Preferred source of energy for exercise
• Examples of carbs


  Pasta, rice, potatoes stored as glycogen in the liver and muscles

  Sugars (fruit and honey) circulate in blood as glucose
• Proteins


  Growth and repair of cells

  Broken down to provide energy
• Examples of protein


  Eggs, meat, soya
• Fats


  Energy store, insulate nerves, cushion organs

  Vitamins A,D,E are fat soluble and require fat

  Broken down for aerobic energy production
• Examples of fats


  Saturated - butter, bacon

  Unsaturated - avocado, soya beans
• Minerals


  Inorganic nutrients required in small quantities to maintain healthy bodily functions.

  Bone and tooth health, breaks down food for energy
• Examples of minerals


  Meats, cereals, fish, fruit, veg and nuts.
• Calcium


  Important for bone health, blood clotting and nerve transmission
• Phosphorus


  Bone health and energy production
• Iron


  Forms haemoglobin and immune system
• Vitamins


  Organic nutrients required in small quantities to maintain healthy bodily functions.
• Fat soluble vitamins


  Stored in body and found in fatty foods and animal products
• Vit A - FS

  Eye health, bone and cell growth
• Vit D - FS

  Bone health, protects against cancer and heart diease
• Vit E - FS

  Skin, eye, immune system health
• Vit K - FS

  Blood clotting and bone health
• Water soluble vitamins


  Not stored and required regular intake
• Vit C - WS

  Skin, blood vessel, tendon, ligament and bone health
• Vit B - WS

  Breakdown of food, skin and eye health, forms haemoglobin.
• Fibre


  Normal function of large intestine

  Reduces cholesterol, risk of diabetes and obesity
• Examples of fibre


  Cereals, bread, beans, lentils, fruit and veg
• Water


  2/3 of body weight.

  Dissolves and moves substances around the body

  Blood plasma 90% water - carried glucose to respiring muscles

  Essential for hydration

  Dehydration reduces plasma volume and increases temp and HR.
• Energy


  The ability to perform work
• What is energy measured in

  Joules or calories
• Affects on energy expenditure

  Age, gender, size, environment, lifestyle and metabolic rate.
• Energy expenditure calc


  Basal metabolic rate + thermic effect of food + physical activity
• Basal metabolic rate


  Lowest rate of energy expenditure needed to sustain essential bodily functions
• Thermic effect


  Energy needed to eat, digest and absorb food.
• MET


  Ratio of a performer's working metabolic rate to their resting metabolic rate
• Energy depends on these two factors

  Intensity

  Duration
• What is intensity measured in

  METs

  The intensity you work at compared to rest.

  3-6 MET = moderate