energy use,diet and nutrition

• 7 food categories


  carbohydrates

  fats

  protein

  minerals

  vitamin

  fibre

  water
• 2 types of carbohydrates

  Simple

  Complex
• simple carbohydrates are also known as sugars
• simple carbohydrates provide energy quickly and are broken down and absorbed energy quickly
• complex carbohydrates provide energy slowly and they are broken down and absorbed slowly
• examples of complex carbohydrates :


  brown rice

  potatoes

  oats
• carbohydrates are the 1st source of energy for the body
• fats are the second source of energy
• fats are needed for insulation
• examples of fats


  cheese

  avocado

  nuts
• protein is needed for the growth ,repair and maintenance of muscles
• examples of protein


  fish

  lean meat

  eggs
• use of water in the body

  regulates the body's temperature

  helps the digestive system

  transports oxygen and nutrients to cells
• effect of dehydration


  irregular heart rate

  fatigue

  increased body temp

  blood thickening

  slowing of reaction
• 55-60% carbohydrates

  25-30% protein

  15-20% fats
• What are the 3 macronutrients?

  Carbohydrates

  Protein

  Fats
• What is a macronutrient?

  Macronutrients are nutrients that are required in large amounts by the body
• What are micronutrients?


  Micronutrients are nutrients that are needed by the body in small amounts
• What are the micronutrients?

  Vitamins

  Minerals
• glucose in the form of glycogen is broken down from carbohydrates to provide energy
• carbohydrate loading is a nutrition techniques used by performers
• carbohydrate loading is when you eat lots of carbs before a race to provide energy
• energy in=energy out(maintain weight)
• energy in<energy out(weight loss)
• energy in>energy out(weight gain)
• optimum weight refers to the ideal weight that a performer should be in order to produce their best performance
• factors that affect optimum weight


  bone structure

  muscle girth

  sex/gender

  height