1. Diet and Energy balance
Year 10 GCSE PE

2. Learning objectives: What makes a balanced diet?
What are the roles of macronutrients and micronutrients for physical activity?
What are the factors affecting weight, variations in weight in different sports, and energy balance for weight control?
Why is hydration important within physical activity?

3. Starter Carbohydrates Fats Protein Vitamins Minerals Fibre Water
Name the 7 components of a balanced diet and provide an example
Carbohydrates
Fats
Protein
Vitamins
Minerals
Fibre
Water
Define a Balanced Diet
“A balanced diet is a diet that consists of all 7 components”
“Provides all the essential nutrients for health, fitness, strength and well being”
How do we ensure we have complete energy balance?
Calories consumed must equal calories expended. This will effect weight loss, gain and maintenance.

4. A balanced diet
A balanced diet means eating the right foods, in the right amounts. This will enable us to work and exercise properly.
If we don’t eat a variety of foods in the correct portions, we will not get all of the macronutrients and micronutrients we need to make up a balanced diet. Insufficient nutrients can cause health issues.
Golden Rule
Diet is what we eat on a day to day basis and should not be confused with ‘being on a diet’!!!

5. Energy balance
Making sure the quantity we take in relates to how much exercise we do.
If we eat too much in relation to what we do, we will become overweight.
If we eat too little in relation to the amount of activity we do, we will become underweight.
We need to have a balance so we have the correct nutrients for energy.

6. Exam question
Explain why it is important to get the right energy balance. (3 marks)
We need to ensure the amount we eat relates to the amount of exercise we do.
What is the question asking you?
If we do not, and we eat more than we output within exercise, we will become overweight.
If we eat too little in relation to the exercise we do, we will be under weight.

7. So what are Macro nutrients?
Carbohydrates
Proteins
Fats
So what are Macro nutrients?
Macro means things on a large scale. These are the nutrients we need in our diet in large quantities. We need them for energy, growth and repair. Everyone needs them, but those involved with physical activity need more of them.

8. Carbohydrates
Carbohydrates give us energy and should make up 50% of our diet.
There are 2 types of carbohydrates:
- Complex carbohydrates
- Simple carbohydrates
Carbohydrates are stored in the muscles and
liver as glycogen
This is quickly converted to glucose and used to
provide energy
TASK - DISCUSS
What is the difference between simple and complex carbohydrates?
STRETCH AND CHALLENGE: provide examples for each
What happens when you don’t use all the energy provided by the carbohydrates eaten in your day?

9. Carbohydrates Complex (starch)
Are found in natural foods such as bananas, brown rice, wholemeal bread, pasta, nuts and potatoes. Foods of this type help to provide energy for exercise and should form about half of your daily intake.
Simple (sugars)
Are found in their natural form in fruit and vegetables, and in their refined form in biscuits, cakes and chocolate.

10. Fats Provide energy, together with glycogen, to help muscles work
Fats are found in butter, cooking oil, bacon, cheese, fatty meats, fried food etc.
Daily intake of fats to provide necessary energy should be about 20% of total diet – smallest macronutrient.
Easily stored in the body and can lead to weight gain.
TASK - DISCUSS
Are fats important in a balanced diet?
In what foods do we find fats?

11. Proteins
Animal proteins are found in meat, fish, milk, cheese, eggs, etc.
Plants or vegetable proteins are found in nuts, bread, potatoes, pasta, rice, etc
Important to help build muscles and repair damaged tissue
Proteins are also used to provide energy once carbohydrates have been used up.
Which sports performers would need protein the most?

12. Proteins
Important for strength athletes such as sprinters, rugby players, shot putters etc to help build muscle growth (hypertrophy).
Proteins also provide energy when all carbohydrates have run out e.g. marathon runner.

13. Progress check! Define the term ‘balanced diet’
What are the two types of carbohydrates and what do they provide?
Where are carbohydrates stored and what are they stored as?
What are fats used in and in what foods do we gain our fats?
What are the two types of proteins and in what foods are they found?
Why do we need to eat protein?
Which sports people need carbohydrates and why?
Which sports people need proteins and why?

14. Sports specific needs
People doing different sports require a different balance of the three macronutrients. For example:
Sumo wrestlers need more fat, for weight.
Sprinters need more for protein, for explosive strength and muscle.
Marathon runners need more carbohydrates to allow them to run further and faster.

15. Carbo – loading
Carbohydrates are the main source of fuel for endurance athletes.
Carbohydrate loading is a strategy these athletes use to maximise the stores of glycogen (energy) in their muscles and liver.
Imagine a long distance runner preparing for a race in a week’s time.
Monday and Tuesday – Increase amount of protein to help repair the muscles are high intensity sessions.
Wednesday, Thursday, Friday – eat high levels of carbohydrates to store as much carbohydrates and in turn glycogen (energy), stored in the liver and muscles, as possible ready to use in the race.

16. Timing protein intake for power athletes
All athletes see protein as a key part of their diet, because of the role it plays in stimulating muscle growth.
The timing of the intake seems to be the main factor of having the best results.
Current research says that the idea time to have protein is immediately after exercise, when it does most to:
Stimulate muscle protein synthesis – this process repairs and grows after exercise
Help build muscle – because less muscle is broken down and more is grown, total muscle increases.

17. Advantages/Disadvantages of different fuel sources
Evaluate the need for an endurance athlete to maintain a balanced diet (9marks).
AO1: Knowledge and understanding
Roles of each
= prolonged physical work
= growth and repair
Advantages/Disadvantages of different fuel sources
IMPACT
CONCLUDE -
Essential Performance
Essential nutrients
Body function
Health issues
AO2: Application of knowledge (sporting example)
Energy
Pace
Energy
AO3:
Evaluation – impact on performance