2.1 diet and nutrition

• men = 2,550 calories a day
• women = 1,940 calories a day
• balanced diet:

  • 55-65% carbohydrates
  • 15% proteins
  • 25-30% fats
  • 5 portions of fruit and vegetables per day
• carbohydrates - sugars and starches stored in the body as glycogen and converted to glucose to fuel energy production
• proteins - amino acids essential for growth and repair of cells and tissues
• fats - triglycerides which provide the body with fatty acids for energy production
• saturated fatty acid - a type of fat molecule typically solid at room temperature, mainly found in animal products which, when consumed excessively, can be associated with heart disease
• unsaturated fatty acid - a type of fat molecule typically liquid at room temperature, which help lower cholesterol
• minerals - inorganic nutrients required in small quantities to maintain healthy body functions.
• minerals:

  calcium - important for bone heath, muscle contraction, blood clotting and nerve transmission

  iron - important formation of haemoglobin, enzyme reactions and the immune system

  phosphorus - important for bone health and energy production
• vitamins - essential organic nutrients required in small quantities to maintain healthy body functions
• types of vitamins:

  fat soluble vitamins - stored in the body and found mainly in fatty foods and animal products, such as dairy products and eggs
• types of vitamins:

  water soluble vitamins - not stored and require regular intake. They are found in fruit vegetables, grains, milk and dairy foods.
• fat soluble vitamins:

  vitamin A - antioxidant and important for eye health, cell and bone growth

  vitamin D - important for bone heath and protects against cancer and heart disease

  vitamin E - antioxidant and important for skin, eye and immune system health

  vitamin K - important for blood clotting and bone health
• water soluble vitamins:

  vitamin C - important for skin, blood vessel, tendon, ligament and bone health

  vitamin B - important for the breakdown of food, haemoglobin formation and skin, eye and nervous system health
• fibre - for the normal function of the large intestine. Can reduce cholesterol, risk of diabetes and obesity
• water - accounts for two thirds of body weight and is essential for chemical reactions and dissolves and moves substances around the body. Essential for hydration after exercise
• energy expenditure - the sum of all basal metabolic rate, the thermic effect of food and the energy expended through physical activity
• energy expenditure

  • basal metabolic rate (BMR) - 60-75%
  • physical activity - 20-30%
  • thermic effect (TEF) very small % is the energy required to eat, digest, absorb and use food taken in
• Basal Metabolic Rate (BMR) - the bodys resting rate of energy expenditure. The minimum amount of energy required to sustain essential physiological factors at rest
• physical activity energy expenditure - the total number of calories required to perform daily tasks, which can be estimated using MET values
• MET - the ratio of a performers working metabolic rate to their resting metabolic rate
• oxygen consumption = 3.5ml/kg/min
• energy intake - the total amount of energy from food and beverages consumed and measured in joules or calories
• resting MET = 1 Kcal/kg/hr
• energy balance - the relationship between energy intake and energy expenditure
• If energy intake matches energy expenditure, weight will be maintained
• If energy intake is greater than energy expenditure, weight will be gained
• if energy intake is lower than energy expenditure, weight will be lost
• carbohydrates essential for:

  • energy production
  • cell division
  • active transport
  • formation of molecules
• carbohydrates effect on performance:

  • makes up 75% of energy requirements
  • too much = high sugar intake and increased body fat
  • not enough = early fatigue and unable to reach peak performance
• amino acids are building blocks for:

  • muscle tissue
  • haemoglobin
  • enzymes
  • collagen
• protein effect on performance:

  • aids in muscle recovery to assist optimal performance
  • can be broken down to provide energy aerobically if no other fuel is available
  • promotes muscle growth
• protein effect on performance:

  too much = digestion problems, increased risk of cardiovascular disease due to LDL and impact kidney function

  not enough = loss of muscle mass, decreased immunity and increased fatigue
• fats

  • help the body absorb certain vitamins such as A, D and E
  • high energy and can be used for aerobic respiration
  • fats insulate nerves and form cell membranes
• fats effect on performance:

  • can be broken down for aerobic energy production and produce 2x the yield of carbohydrates
  • primary fuel source for light-moderate intensity but can be used for high when oxygen supply is limited
• fats effect on performance:

  too much = obesity, coronary heart disease and diabetes

  not enough = fatigue, brain fog, impaired performance (joint stiffness) and lowered immunity
• minerals

  • effective nerve transmission
  • breakdown of foodstuffs into energy
  • creation of enzymes
  • development of bone and teeth
  • enable muscle contractions
  • muscle growth and repair
  • control body fluids
• minerals effect on performance:

  too much = abdominal pains, nausea and diarrhoea

  not enough = osteoporosis, heart disease and diabetes
• vitamins

  fat soluble - egg, vegetable oil and animal products (can be stored)

  vitamins A, D, E and K

  water soluble - fruit, vegetables, grains and milk (cannot be stored)

  vitamins C and B