First and nutrition

• Energy balance


  The amount of calories and energy a person requires in a day
• Factors affecting energy balance

  • Age
  • Height
  • Gender
  • Energy expenditure
• Calorie


  Unit of measurement for heat in the body
• Balanced diet


  Contains the right quantity of food and the right mix of different foods so the body receives all the nutrients and minerals
• Nutrition


  Intake of food, considered in relation to the body's dietary needs
• Hydration


  Having enough water in the body to function normally
• Dehydration


  Excessive loss of water from the body interrupting normal functioning of the body
• Carbohydrates


  • Provide the energy to exercise
  • There are two types: complex and simple
• Complex carbohydrates


  Provide slow release, long lasting energy (e.g. rice, bread, pasta, potatoes)
• Simple carbohydrates


  Provide the body with immediate energy but can be stored as fat (e.g. sugar, honey, sweets, fruit, chocolate, yogurt, jam)
• Carbohydrates make up 55-60% of the diet
• Carbohydrates


  • Provide energy at low intensity and provide regulation
• Saturated fats


  Too much in diet increases risk of heart disease and obesity
• Unsaturated fats


  Healthier than saturated and reduces risk of heart disease
• Unsaturated fats make up 25-30% of the diet
• Protein


  Supports muscle growth and repair, should be eaten regularly to help recovery
• Protein makes up 15-27% of the diet
• Vitamins and minerals


  Only required in small quantities to support body systems and overall health
• Effects of dehydration


  • Blood thickening
  • Increase in heart rate
  • Increase in body temperature
  • Slower reaction time
  • Muscle fatigue and cramp
  • Dizziness, nausea, blurred vision and headaches
• Recommended water intake is 2.5L for men and 2L for women, this should be increased if the temperature is warmer or you do exercise, depending on the intensity of activity