DIET

WHAT ARE THE 7 FACTORS OF A BALANCED DIET ?

CARBOHYDRATES

Carbohydrates are important because they maintain our body’s energy stores. There are 2 types of carbohydrate. Sugars Starch Carbohydrates are stored in the muscle and the liver as GLYCOGEN. This can quickly be converted into glucose and used as ENERGY in the Muscles. It is the Starches which provide the Energy we need when we take part in sport.

FATS

PROTEIN

Protein also provides Energy but its main function is as a body builder and repairer when recovering from injury. Protein comes from 2 types of food. Animal protein as found in meat, poultry and fish and dairy products Plant or vegetable protein as found in beans, nuts, bread, potatoes, cereals, pasta and rice which are also a source of carbohydrate.

VITAMINS

Vitamins are only required in small quantities and are needed for: Good vision Good skin Red blood cell formation Healing Healthy bones and teeth Blood clotting

MINERALS

Minerals are inorganic substances that our bodies need for a variety of functions. Examples are: Calcium- vital to health especially during growth in childhood. Iron- linked with the blood. A lack of iron can lead to ANAEMIA which makes people very tired and irritable.

WATER

Water is a means of transport for nutrients, waste and hormones Water is a means of transport for nutrients, waste and hormones. It also controls the distribution of body salts. What drink do Athletes often have after strenuous exercise ? Why ? Taking in water is vital for everyone as it makes up about half of the body’s weight. It is needed to control body temperature especially when we are exercising.

FIBRE

ENERGY AND SPORTS ACTIVITY

What an athlete eats in the run up to an event can greatly affect performance.

Carbohydrate loading This is a important part of a training programme and is traditionally associated to long endurance events such as the marathon.

CARBOHYDRATE LOADING By filling up on carbohydrates PRIOR to a performance an athlete can build up a store of glycogen (energy) in the body This ensures their energy levels are maintained throughout a long race.

Water during exercise Symptoms of dehydration are: tiredness, lack of concentration and headaches It is essential to keep taking a small amount of fluid at regular intervals during exercises to enable the body to function properly Performers exercising in hot climates may need to drink up to 2 litres of water per hour!

WHAT IS OVERWEIGHT ? WHAT IS OBESE OR OBESITY ? WHAT IS OVERFAT ? Having weight in excess of normal. Not harmful unless it is accompanied by over fatness. WHAT IS OBESE OR OBESITY ? People who are very overfat. WHAT IS OVERFAT ? HAVING MORE BODYFAT THAN YOU SHOUD HAVE.

This is why some people may eat less food but actually put on weight, whilst others appear to be able to eat anything without putting on a pound. Males between 15 and 18 need about 2750 calories a day. Females between 15 and 18 need about 2100 calories a day.

FOR EXAMPLE Men having more than 19% of total body composition as FAT. Women having more than 26% of total body composition as FAT.