1. BTEC National Diploma in Sport
Unit 11 – Sports Nutrition

2. Learning Objectives
Describe energy balance and its importance for sports performance
Explain… by providing examples to support your work
Analyse the effects of energy balance on sports performance... By providing contrasting examples to show the positive / negative impact

3. What is energy balance?

4. Energy balance
Energy balance – the relationship between what energy you put into your body, and what energy you use
Energy balance – the relationship between energy intake and energy expenditure

5. Positive energy balance? Negative energy balance?

6. You will stay the same weight
Energy balance
You are in energy balance when energy intake and energy expenditure are the same
You will stay the same weight

7. Positive Energy balance
You are in positive energy balance when energy intake is more than energy expenditure
You will gain weight if this continues
Q. Why does this happen?
Q. Will it effect sport performance?

8. Negative Energy balance
You are in negative energy balance when energy intake is less than energy expenditure
You will lose weight if this continues
Q. Why does this happen?
Q. Will it effect sport performance?

9. Energy Balance
An understanding of energy balance is vital to successful sports performance!
Even small imbalances in energy intake and expenditure can effect energy balance… and hence body composition… and hence sports performance!

10. Muscle vs. mass vs. bone mass.
Body Composition
Muscle vs. mass vs. bone mass.

11. Example Percentage Body Fat Values Adapted from (McArdle, Kath and Katch, 2006)
Sport
Male
Female
Ballet
8-14
13-20
Body Building
5-8
10-15
Rowing
6-14
12-18
Tennis
12-16
16-24
Discus
14-18
22-27
Triathlon
5-12
Volleyball
11-14
16-25

12. Ectomorph
Narrow shoulders and hips
Thin limbs
Little fat and muscle
Mesomorph
Wide shoulders
Narrow hips
High muscle tissue
Low fat tissue
Endomorph
Wide shoulders and hips
High levels of fat tissue

13. Energy Balance & Sports Performance
TASK – Choose an athlete
What would be the consequences of a positive and negative energy balance on this performer and their sports performance?

14. How can we measure energy balance?

15. Measuring Energy Balance
Body mass - what the body weighs
2. Body composition – what the body is made up
Q. What methods can be used?
3. By measuring energy intake (food diaries) and energy expenditure (calorimetry, activity diary, BMR)

16. Task
Based on your activity levels, estimate the number of grams of carbohydrate, protein and fat that you require per day

17. Task
Using your 24 h food diary and the help sheets available, estimate how many grams of carbohydrate, protein and fat you consumed within the 24h period
Compared this to the number of grams you consumed – are you in energy balance?!

19. Measuring Requirements - Task
Research different methods of analysing body composition considering…
Affordability
Easy of application
Suitability with different populations and sports performers
Reliability and validity

20. Task 2 1. Define energy measures – calories etc
2. Describe energy intake
Explain effects on sport
Describe how to measure
3. Describe energy expenditure
Explain sport and effects
4. Describe energy balance
Explain/analyse effects
5. Hydration
Signs & symptoms, fluid intake, sources, effects on performance