diet and nutrition

• average calories per day

  women = 2000kCal men = 2500kCal
• percentages of macronutrients

  55% carbohydrates = 45-65% range

  15% protein = 10-35% range

  30% fats = 20-35% range
• Carbohydrates

  sugars and starches stored in the body as glycogen and converted to glucose to fuel energy production
• starches (carbohydrate type)

  stored as glycogen in the liver and muscles e.g. rice, potatoes
• sugars (carbohydrate type)


  carried in the bloodstream e.g. fruit, honey
• Protein 


  amino acids essential for the growth and repair of cells and tissues

  • used to make: haemoglobin, enzymes, hormones, antibodies
• Fats 


  triglycerides which provide the body with fatty acids for energy production

  • used for: nerve insulation, formation of cell membranes, organ cushioning
• Saturated fats


  a type of fat molecule typically solid at room temperature

  -> mainly found in animal products e.g. butter, fatty meat
• Unsaturated fats 


  a type of fat molecule typically liquid at room temperature

  -> mainly found in plant products e.g. avocadoes, olive oil
• Minerals 


  essential inorganic nutrients required in small quantities to maintain healthy bodily functions
• mineral examples/functions

  Calcium: important for bone health, muscle contraction, blood clotting and nerve transmission

  Iron: important for formation of haemoglobin, enzyme reactions and the immune

  Phosphorus: important for bone health and energy production
• Vitamins


  essential organic nutrients required in small quantities to maintain healthy bodily functions
• Fat soluble vitamins examples/functions

  A: antioxidant and important for eye health, cell and bone growth

  D: important for bone health and protects against cancer and heart disease

  E: antioxidant and important for skin, eye and immune system health

  K: important for blood clotting and bone health
• Water soluble vitamins examples/functions

  B: important for the breakdown of food, formation of haemoglobin and nervous system health

  C: important for skin, blood vessels, tendons, ligament and bone health
• Fibre 


  a nutrient which aids the function of the large intestine, is a bulking agent and can reduce cholesterol which lowers the risk of diabetes and obesity
• water 


  essential to allow chemical reactions and dissolve and move substances around the body; essential for hydration
• energy


  the ability to perform work - measured in Joules or Calories
• energy expenditure 


  the sum of basal metabolic rate, thermic effect of food and physical activity
• energy balance 


  the relationship between energy expenditure and energy intake
• Basal Metabolic Rate (BMR)


  the minimum amount of energy required to sustain essential physiological function at rest
• thermic effect of food 


  the energy required to eat, digest, absorb and use food taken in = small percentage of total energy expenditure
• Metabolic equivalent value (MET)


  the ratio of a performer's working metabolic rate to their resting metabolic rate
• types of energy balance

  positive (+): energy intake is greater than energy expenditure

  negative (-): energy intake is less than energy expenditure
• Diet effect on performance

  • enhanced performance
  • faster recovery post-competition
  • potential to reduce injury risk
• calories in macronutrients

  4 kCal per gram = carbohydrates

  9 kCal per gram = fats

  4 kCal per gram = protein