Diet & Nutrition

• Average calories per day

  men - 2550

  women - 1940
• Average meal proportions

  55% carbs

  15% proteins

  30% fats
• Carbohydrates

  • macronutrient
  • stored as glycogen in muscles/liver & stored as glucose in blood
  • provides muscles with fuel for ATP resynthesis
  • provides energy aerobically & anaerobically
  • starches - potatoes, rice, pasta
  • sugars - fruit, sweets
• Fibres

  • made from indigestible compounds
  • keeps digestive system healthy
  • helps prevent CHD, weight gain & diabetes
  • cereal, bread, beans
• Water

  • prevent dehydration
  • regulates body temperature & heart rate
  • helps with transport of essential nutrients
• Minerals

  • micronutrient
  • inorganic nutrients
  • help maintain healthy bodily functions
  • calcium (milk)- bone health
  • iron (red meat)- forms haemoglobin
• Vitamins

  • micronutrient
  • organic nutrients
  • help maintain healthy bodily functions
  • water soluble vitamins (fruit & veg)- C,B
  • fat soluble vitamins (veg oils, dairy products)- A,D,E,K
• Fats

  • macronutrient
  • provides energy for endurance sports
  • provides source for ATP resynthesis
  • provides protective layer for internal organs
  • helps body absorb fat soluble vitamins
  • saturated - butter & meat fats
  • unsaturated - avocados & plant oils
• Proteins

  • macronutrients
  • made of amino acids
  • help build & repair muscle tissue
  • used for aerobic ATP resynthesis when not enough carbs
  • meat, fish, eggs
• Energy intake

  total calories consumed by food/drink
• Energy expenditure

  total calories used (BMR + TEF + activity)
• Basal Metabolic Rate (BMR)


  minimum amount of energy required to sustain essential physiological function at rest
• Thermic Effect of Food (TEF)

  energy required to eat, digest & absorb food
• MET values

  • 1 MET = sleeping or resting
  • <3 METs = light intensity
  • 3-5.9 METs = moderate intensity
  • >6 METs = vigorous intensity
• Negative effects of low energy intake

  • increased fatigue
  • increased risk of injury
  • slower recovery rates
  • decreased intensity & duration of performance
  • lack of energy
  • muscle atrophy
• Energy expenditure

  • physical activity energy expenditure is the total number of calories needed to perform daily tasks
  • estimated using METs
  • body composition isn't taken into account
  • athletes need to consume more as they are expending more
• Energy requirements

  • different for every sport
  • depend on: length of game, intensity of activity, level of opposition
• Energy balance

  • relationship between energy intake & energy expenditure
  • calories in: carbs, fats, proteins
  • calories out: exercise, daily activity, resting metabolic rate
  • positive energy balance = weight gain
  • negative energy balance = weight loss