1. Diet and Nutrition To understand the components of a balanced diet.
To explain how diet affect performance.
To be able to give examples of energy expenditure.

2. Diet & Nutrition Diet affects performance.
A well planned diet will support any performer undergoing a training programme.
Diet can support fitness, performance gains, recovery and reduce the risks associated with overtraining.

3. A healthy, balanced diet
How many calories should the average male and female (19-50) consume per day?
How much of each of these nutrients should a balanced diet contain?
- Carbohydrates (%)
- Protein (%)
- Fat (%)
- Fruit & vegetables

4. Eatwell Guide – what are the main points for healthy living?

7. Task
Match up the description of the nutrients with their name along with their role in performers.
Carbohydrates
Fats
Proteins
Minerals
Vitamins
Fibre
Water

8. They are an essential part of the diet for energy production, cell division, active transport and formation of molecules. They are the preferred fuel for exercise, accounting for approximately 75% of energy requirements. They can be consumed as starches (rice, potatoes) which are stored as glycogen in the muscles and sugars (fruit, honey) which circulate in the blood as glucose. Glycogen and glucose provide the fuel for aerobic and anaerobic energy production and therefore are a crucila part of the diet for enduanc

9. Glycogen and glucose provide the fuel for aerobic and anaerobic energy production and therefore are a crucial part of the diet for endurance performer, such as a marathon runner. The best foods to consume are starches to maximise glycogen storage, which are then broken down to maintain blood glucose levels. Surplus glucose, associated with a high sugar diet, will be converted to body fat.

10. Found in most food but in large quantities in milk, eggs, meat and soya. Amino acids are essential for growth and repair of cells and tissues. Used to make muscle proteins, haemoglobin, enzymes, antibodies and collagen, they can also be broken down to provide energy aerobically if no other fuel is available.

11. Athletes have far higher requirements than their sedentary counterparts to build new muscle cells and compensate for the increased muscle breakdown during and after intense activity.

12. An important part of the diet to serve and insulate nerves, form cell membranes, cushion organs and provide and energy store. They provide essential fatty acids and the fat-soluble vitamins A,D,E & K. They can also be broken down for aerobic energy production and have twice the energy yield as carbohydrates. Saturated fatty acids such as butter and bacon should be limited to reduce the risk of cardiovascular disease. The majority of intake should be from unsaturated fatty acids, such as avocado and soya beans.

13. Omega-3s (fish oil) may be particularly beneficial for athletes for boosting the delivery of oxygen, improving endurance and recovery rates, and reducing inflammation and joint stiffness.

14. Essential inorganic nutrients required in small quantities to maintain healthy bodily functions. They are necessary for bone and tooth health, controlling bodily fluids, enzyme formation, breaking down food for energy release and normal nerve function. They are found in meat, cereals, fish, dairy foods, vegetables, fruit and nuts.

15. They include: Calcium – for bone health, muscle contraction, blood clotting and nerve transmission. Iron – for the formation of haemoglobin, enzyme reaction and the immune system. Phosphorus – for bone health and energy production.

16. An essential organic nutrient required in small amounts to maintain healthy body functions. There is no need for supplementation, even when undertaking intense exercise, as enough can be consumed through a balanced, varied diet. There are 2 types: Fat-soluble – stored in the body and found mainly in fatty foods and animal products such as vegetable oils, dairy products and eggs. Water-soluble – not stored and require regular intake. Found in fruit, vegetables, grains, milk and dairy foods.

17. Found in foods such as cereal, bread, beans, lentils, fruit and vegetables. It is an important component of a balanced diet for the normal function of the large intestine. Large amounts can reduce the risk of diabetes, obesity and can reduce cholesterol.

18. This accounts for 2/3 of body weight and is essential to allow chemical reactions and dissolve and move substances around the body.

19. Blood plasma is 90% water and carries glucose to respiring muscles
Blood plasma is 90% water and carries glucose to respiring muscles. It also regulates temperature by moving heat to the skin surface for evaporation or to the lung tissue for evaporation as water vapour. It is essential for hydration before, during and after training and competition, especially in hot climates and endurance activities. Dehydration can result in decreased plasma volume, stroke volume and increased temperature and heart rate. Endurance and strength will suffer as a result.

20. Energy Expenditure Keywords Energy Energy expenditure
Basal metabolic rate
Thermic effect of food
Physical activity energy expenditure
Metabolic equivalent value
Energy intake
Energy balance

21. Energy Is the ability to perform work Measured in joules or calories.
1 calorie = 4.18 joules
Age, gender, size, lifestyle and metabolic rate will all affect the daily calorie need of an individual.

22. Energy expenditure
The sum of the BMR, TEF and the energy expended in physical activity.
BMR – the minimum amount of energy required to sustain essential physiological function at rest, which can account for as much as 75% of total energy expenditure.
TEF – the energy required to eat, digest and absorb and use food taken in, which accounts for a very small % of the total energy expenditure.

23. BMR
BMR is measured after 12 hours of fasting and 8 hours of sleep in a laboratory. As this is difficult to achieve the following equations can be used to predict BMR:
Women: BMR = (9.6 x weight in kg) + (1.8 x height in cm) – (4.7 x age in years)
Men: BMR = 66 + (13.7 x weight in kg) + (5.0 x height in cm) – (6.8 x age in years)
Activity
Have a go at estimating your BMR!

24. Physical activity energy expenditure
The total number of calories required to perform daily tasks.
On average, physical activity accounts for approximately 30% of the total energy expenditure.
This can be far higher for an athlete in training.

25. MET
Used to build a very precise picture of additional energy expenditure associated with differing physical activities.
The body typically uses 1kcal per KG of body mass at rest (1kcal/kg/hr), which is equivalent to 3.5ml/kg/min oxygen uptake.
Sitting quietly, totally relaxed has a MET value of 1.
Light exercise – 3.0 METs, moderate exercise – METs, vigorous exercise METs.
Tables have been drawn up estimating MET values for an extensive range of physical activities.

26. Energy Intake
Total amount of energy from food and beverages consumed and measured in joules or calories.
The calorie value of most foods are itemised and can be easily found on calorie counting apps/ calculators.

27. Energy balance
The relationship between energy intake and energy expenditure.
If energy intake = energy expenditure – weight will be maintained.
If energy intake > energy expenditure – weight will be gained
If energy intake < energy expenditure – weight will be lost

29. TASK
Using your activity diary that you took and your research on METs, estimate your energy expenditure over that 24-hour period.
Calculate your energy intake from your food intake over that 24-hour period.
Compare your energy intake to the government recommendations.