Balanced DIET Food is important to athletes because: Eating enough of the right food food ensures we have enough energy to complete activities/exercise. Different types of foods (nutrients) keep different parts of the body working properly. Not eating a balanced diet results in a lack of the right macro and micro nutrients. There are 6 different nutrients that you need to remember: Carbohydrates Fats Proteins Minerals Vitamins Water Diet (GCSE PE: Unit 1.1.5)

Macronutrients The macronutrients are the most important ones for the body. They all can affect body functions. 1. CARBOHYDRATES: These affect the CV system. They are used to provide energy for the muscles when exercising. If you do not have enough carbohydrates you will feel tired and lack the energy needed to play your sport or activity. Examples of carbohydrates: Bread, pasta, rice, potatoes. 2. FATS: These affect the CV system. They are used to provide energy for the muscles when exercising and also help to add extra bulk/weight to the body. Fats are easily stored by the body and too many in your diet can lead to unhealthy weight-gain. This extra weight can lead to health issues (high cholesterol, high blood pressure) and also lead to obesity. Examples of fats: Butter, oil, fatty meat, chocolate. 3. PROTEINS: These affect the muscular system. They are used build muscle size and strength (hypertrophy) and repair damaged muscle tissues. They can provide energy but this is not their main function. If you do not have protein your muscles cannot repair and grow (meaning recovery times from injuries are longer). Examples of carbohydrates: Fish, meat, eggs, nuts. Diet (GCSE PE: Unit 1.1.5)

Micronutrients The macronutrients are the smaller nutrients that help keep the body healthy. 1. MINERALS: There are three main minerals you need to know: CALCIUM, IRON and SODIUM. Calcium affects the skeletal system and helps to keep bones strong. Iron affects the CV system – creating more red blood cells and allowing oxygen to get into the red blood cells more efficiently. Sodium helps with overall body growth. If you do not have enough calcium you are at risk of osteoporosis (a disease caused by weak bones). Not enough iron can cause anaemia (where you do not have enough red blood cells).you will feel tired and lack the energy needed to play your sport or activity. Examples of calcium: cheese, milk. Examples of iron: green veg, red meat. Examples of sodium: salt, seafood. 2. VITAMINS: These help with general health – specifically making sure that our vision, skin condition, bones and production of red blood cells is good and healthy. Examples of vitamins: fruit (vitamin A), carrots (vitamin A), nets (vitamin B1), vegetable oil (vitamin E). 3. WATER: Water allows blood to flow around the body more easily. It also helps to maintain body temperature. If you do not have enough water this can lead to dehydration or heatstroke. Examples of water: Most drinks, watermelon. 3. FIBRE: Helps with digestion of food and helps reduce cholesterol. Less cholesterol makes the heart more effective, allowing it to transport more oxygen to muscles If you have too much fibre this can affect the digestive process – giving you a sore belly or worse……….. Examples of fibre: cereals, wholegrain bread, salad leaves. Diet (GCSE PE: Unit 1.1.5)

Diet & Sport Performance It is important for athletes to consider what they are eating. Certain athletes may need more of certain nutrients (e.g. marathon runner needs lots of carbohydrates. Weight-lifters need lots of protein). Athletes also need to consider the amount of calories they consume. CALORIES: are a unit of energy, often associated with food and exercise. MORE calories eaten + LESS exercise = Increase in bodyweight LESS calories eaten + MORE exercise = Decrease in bodyweight SAME calories eaten as burnt during exercise = Bodyweight stays the same Athletes need to eat more calories than normal people because they exercise more. It is important athletes do not eat for at least 2hrs before exercising – otherwise they will suffer from digestive problems (stitches) and will not get the positive effects of the food they have eaten. Diet (GCSE PE: Unit 1.1.5)

Diet & Sport Performance Special Diets: 1. CARBOHYDRATE LOADING: Some athletes will eat a large amount of carbohydrates in the lead up to an event. This helps to create an energy store that can then be used in the event to maintain performance and avoid fatigue. 2. HIGH PROTEIN DIET: Some athletes, such as weightlifters, will eat a large amount of protein in their diet. This large amount of protein can be used when weight training to develop muscle growth. This diet is also used by athletes recovering from a muscle injury as it repairs damage quickly Diet (GCSE PE: Unit 1.1.5)

Blood Shunting DEFINTION: Used to control the flow of blood to different parts of the body. When digesting food more blood is sent to the stomach. However, during exercise the muscles need more blood so it is ‘shunted’ from the stomach to the working muscles. Vasoconstriction: Is when the blood vessels get smaller. This happens to the blood vessels around the digestive system when we start exercising and blood needs to go to the working muscles. Vasodilation: Is when blood vessels get wider and larger. This happens to the blood vessels around the muscles when we start exercising so we can get more blood (and oxygen) to them. Diet (GCSE PE: Unit 1.1.5)