Topic 5 Diet & Exercise

Learning Objectives Ch To learn about the essential nutrients that are part of a healthy balanced diet F-GI can list all 7 nutrients and classify each as a macro or micro nutrient D-EI can describe the function and source of each micro and macro nutrients B-CI can answer multiple choice and short answer past exam questions A*-AI can answer long response past exam questions Success Criteria

7 nutrients of a balanced diet

The Energy Balance Calorie consumption = the calories going in to the body from diet (food & drink) Calorie expenditure = the calories burned by exercise If calorie expenditure = calories consumption Weight remains the same

The Energy Balance When calorie expenditure is more than the calorie consumption When calorie consumption is more than calorie expenditure Weight will decreaseWeight will increase

Macronutrients There are 3 macro nutrients that you need to know. A Macronutrient just means a big nutrient. Macronutrients make up around 99% of a healthy balanced diet

Carbohydrate: Profile Function: ALL Carbohydrates provide energy for exercise Simple carbohydrates provide a fast supply of energy to the body. Simple Carbohydrate sources include sugar in sweets, fizzy drinks, some fruits

Carbohydrate: Profile Function: ALL Carbohydrates provide energy for exercise Complex carbohydrates provide a steady supply of energy to the body and should be consumed 2 hours before exercise Complex Carbohydrate sources include pasta, rice, potato & bread

Protein: Profile Function: Protein stimulates growth and repair of muscle tissue Muscles are made of protein Consuming protein after exercise will help to stimulate the growth and repair of muscles Protein sources include meat, fish and dairy products

Fat: Profile Function: Fats provide a very slow release of energy to the body during exercise When carbohydrate stores run out, the body will use fat to provide energy during exercise This can happen in the late stages of a marathon when all your carbohydrates have been used Sources include oils, nuts

Micro-nutrients There are 4 micro nutrients that you need to know. A Micronutrient just means a small nutrient. Micronutrients make up just around 1% of a healthy balanced diet but are just as important as macronutrients

Minerals: Profile There are 2 minerals that you must know 1. Calcium Calcium’s function is to help make strong bones Milk, cheese and cereals are the main sources of calcium

Minerals: Profile There are 2 minerals that you must know 2. Iron Iron’s is found inside red blood cells and its function is to help to carry oxygen Meat is a good source of iron

Vitamins: Profile Vitamins are essential to health and are needed for; Good vision Good skin Healing Vitamin C is found in fruit & veg and helps the body fight infections

Fibre: Profile Function: Adds bulk to food and helps the digestive system break down food The digestive system does not work properly without fibre The main sources of fibre include oats, fruit and vegetables

Water: Profile Function: To keep the body hydrated during exercise Water is therefore essential to prevent de-hydrating when exercising. You should drink plenty of water before and during exercise to replace water lost through sweat

Blood Shunting Blood shunting is when blood flow is redirected to the working muscles during exercise. Blood shunting occurs because the muscles need more oxygen than other parts of the body during exercise Blood is shunted (redirected) to the muscles where oxygen is needed most!

Blood Shunting Blood shunting is when blood flow is redirected to the working muscles during exercise. When you eat a meal, the blood is shunted to the working digestive system meaning that the muscles get less! If you exercise soon after eating it is likely you will get stomach cramps! You should eat 2-3 hours before exercise to prevent this!