1. Diet & Athletic Performance Noadswood Science, 2012

2. Diet & Athletic Performance  To understand how diet can aid athletic performance Tuesday, September 08, 2015

3. Food Groups  What are the 7 food groups?  Carbohydrates  Fat  Protein  Vitamins  Minerals  Fibre  Water

4. Essential?  Nutrients are found within different foods, and they all play important roles within the body NutrientHow the body uses itFood sources it is contained in CarbohydrateTo provide energyCereals; bread; pasta; potatoes (sugars and starch) ProteinFor growth, making new cells and repair of our bodies Fish; meat; eggs; dairy products FatTo provide energy, as a store of energy & for insulation Butter; oil; nuts MineralsNeeded in small amounts to maintain health Salt; milk (calcium); liver (iron) VitaminsNeeded in small amounts to maintain health Dairy foods; fruit; vegetables FibreTo provide roughage to help keep food passing through the gut Vegetables; bran; wholemeal bread WaterNeeded by cells and for body fluidsFruit juice; milk; water(!)

5. Endurance  In endurance sports it is crucial to build up a store of carbohydrates – specifically before competing athlete’s want to maximise the amount of glycogen stores in the muscles…  To aid this they will control their diet very specifically, increasing the amount of complex carbohydrates they eat (bread, pasta rice etc…)

6. Power  Other athletes will concentrate on a diet high in protein – this will build up their muscles for strength…

7. Muscle Strength  A diet high in protein will help build up muscles – baseline measurements of the strength of muscle uses the grip test method  A hand grip dynamometer can be used to measure grip strength  This records the maximum reading (kg) from three attempts

8. Sports Drinks  Sports drinks are crucial to an athletes performance – isotonic drinks (sports drinks) not only include water but sugars and electrolytes which are lost during exercise…  Isotonic – designed to quickly replace the fluids which are lost by sweating (and a boost of carbohydrates)  Hypertonic – supplements for daily carbohydrate intake  Hypotonic – replace fluids lost through sweating and are low in carbohydrates

9. Make Your Own  It is very easy to make your own sports drinks: -  Isotonic – 500ml unsweetened fruit juice (orange, apple, pineapple) + 500ml water mixed together in a jug and cool down in fridge  Hypertonic – 400ml of squash + one litre of water + pinch of salt mixed together in a jug and cool down in fridge  Hypotonic – 100ml of squash + one litre of water + pinch of salt mixed together in a jug and cool down in fridge

10. Fitness  Being fit means your body is able to do the activities your lifestyle demands - e.g. being able to run; get upstairs without getting out of breathe; being strong enough to lift things etc…  Fitness is different for each person, but is made up of: -  Strength  Speed  Stamina  Suppleness

11. Fitness  When you exercise your muscles work harder - using up more oxygen  To compensate, your heart beats quicker pumping more blood around your body  Your breathing rate also increases, allowing you to get more oxygen into your body (and expel more carbon dioxide)

12. Heart Rate  Fit people (who exercise a lot) have stronger heart muscles, so their heart pumps more blood with each beat  This means it can beat less than an unfit person’s and still pump the same amount of blood  So fit people usually have slower resting heart beat rates  After exercise a fit person’s heart rate usually returns to its resting rate quicker than an unfit person  This is also true of their breathing rate