1. Sports Nutrition
Energy in our Diets
Energy in the Diet

2. Energy in the diet We need energy to keep the body going
We call this the Basic Metabolic Rate and is the amount of energy we require to keep alive and stay healthy
We also require energy for exercise (Physical Activity Level), for example, walking, gardening or playing sport.
Therefore. BMR + PAL = Total energy needs
Energy in the Diet

3. How is energy measured
Energy is measured in Kilocalories (kCal) or in kilojoules (kJ)
All food is calculated by the number of kilojoules per gram of food
Exercise is measured in kilojoules used per hour
Energy in the Diet

4. How much energy is in food
Dependent of the number of carbohydrates, fats and proteins it contains
It is greatly affected by the way it is cooked.
For example, potatoes contain 3 KJ per gram when boiled but 15 KJ per gram when served as chips.
Energy in the Diet

5. The energy equation
Energy in the Diet

6. Dieting to excess
When a persons weight is more than 20% greater than the standard weight for his or her height they are obese
Suffers of anorexia do not allow themselves to eat and often think they are overweight
People with bulimia eat a lot of food, but get rid of it, usually by vomiting.
Energy in the Diet

7. Food for sport – Carbo loading
Glycogen is the bodies energy store and is made from carbs and fats.
Carbohydrate loading is a process whereby we eat extra carbs prior to an event which builds our glycogen supplies
At least 3 days before the event we should reduce our exercise levels and increase our intake of carbs.
Energy in the Diet

8. How should we eat for sport
Before exercise
Eat our main meal at least 3 hours prior and snacks at least 1 hour prior to event
Include starch products to give slow energy release
Avoid sugar products which will give us quick energy, but then leave us tired
Avoid fat and protein as these take longer to digest
Drink plenty of water to avoid dehydration
Energy in the Diet

9. How should we eat for sport?
During exercise
Continue to drink water, even if we are not thirsty.
Drink glucose based sports drink if the activity lasts more than an hour
Energy in the Diet

10. How should we eat for sport?
After exercise
Eat foods rich in carb’s within an hour to restore our glycogen stores quickly
Drink plenty of water to replace lost fluids
Energy in the Diet