Download Topic 1.1.5 - Loreto High School

Topic 1.1.5
Nutrition in Sport
Lesson 1 - Objectives
• Understand what constitutes a balanced diet
• Understand what calories are and how they effect us.
• Relate food intake to sports performers in different sports.
Grade Your Learning
C = Understand what is need for a balanced diet
B = Understand how an athletes diet effects their body and performance
A = Understand why different sports performers will have different diets.
What would a football players diet be different to that of a golfer?
What is a Balanced Diet?
• A balanced diet contains the right amount of each nutrients to
match your lifestyle.
• A balanced diet should allow a person to create enough
energy to get through the day.
What does food do for us?
Read through the first 2 paragraphs on page 114 and write down what food
does for us?
• Provides Energy
• Repairs Injured Tissue
• Helps our Bodies Grow
• Contributes to Good General Health
What does a Balanced Diet look
like?
What are Calories?
• Calories are units of energy that we eat.
• When you hear something contains 100 calories, it's a way of
describing how much energy your body could get from eating
or drinking it.
• When we exercise we burn off these calories.
Individual Energy Requirements
With the person next to you discuss now peoples energy
requirements might vary depending on their LIFESTYLE, AGE and
SIZE?
Individual Energy
Requirements
Lifestyle
The amount of activity you do during the day affects how much
to should eat. GIVE AN E.G.
Age
Younger people are still growing and are generally more active
so they need to eat a lot more food.
Size and Gender
The bigger you are the more food you need. Men are normally
bigger that women and have more muscle so usually need more
food.
BMR
• Read through page 115 in the text book and explain what BMR
means?
• Using the same information list the three main factors that
effects the calories we lose during exercise?
1) Length of activity
2) Intensity of Activity
3) Level of opposition / competition
Consumption of Calories
Maintain Weight
Burn off same amount of calories you eat.
Losing Weight
Burn off more calories than you eat.
Gaining Weight
Burn off less calories than you eat.
Answer the two questions at the bottom of page 5
Research Task
Page 6 in your booklet
• Using the internet find out how many calories a 155lb
performer burns off during the sports listed in the table.
Homework
Compare the calorie intake for the different sports
performers on page 7 of your booklet. Make sure you
explain why they are different.
Help NOTE: Relate your answers to INTENSITY
Lesson 2 –Objectives
• Understand Macro nutrients and the role they play in our diet
• Understand what foods macro nutrients can be found in and
what effect they have on an athlete.
Grade Your Learning
C = Understand what the three MARCO nutrients are.
B = Understand how their roles differ
A = Can create a specific diet for an athlete and explain
why this would suit.
Starter
Complete the crossword on page 8 of your booklet.
MACRO Nutrients
Carbohydrates
Types of Food
Key Information
Importance for Athletes
Fruit, cakes, sweets,
bread, pasta, rice,
potatoes
• Main energy provider
• Provides the muscles
• Simple Sugars – Glucose is
with a source of
used for a quick energy
energy.
release
• Allows the athlete to
• Complex Sugars –
keep working
Starches are broken down
throughout the
much slower but the
duration of an activity.
energy created lasts a lot
longer. They are stored as
Glycogen when not being
used.
MACRO Nutrients
Proteins
Types of Food
Key Information
Importance for Athletics
Meat fish, pulses (chickpeas, lentils and beans),
Poultry, eggs, nuts
• Builds body muscle,
repairs tissue
• Proteins are broken
down in the body as
amino acids
• There are two main
types of protein
which are:
 Animal Protein
 Plant or Vegetable
• Build's muscle and
repairs tissue within the
body (helps recovery
after exercise).
• Essential after an injury
to heal quickly.
• Sportspeople who need
extra muscle size will
have more protein in
their diet (weight lifters,
rugby players).
• Provides energy at the
end of extended exercise.
MACRO Nutrients
Fats
Types of Food
Key Information
Importance for Athletics
Milk, cheese, butter, oils,
chocolate, fatty meats
• Gives the body size and
shape
• Helps protect internal
organs
• Helps to keep us warm
• Two main types of fat
are:
 Saturated fat – causes
the build up of
cholesterol within
arteries.
 Unsaturated – is
healthier and lowers
blood cholesterol
• Increases a performers
size and weight.
• Important in sports like
shot putt or rugby.
• Is used to create energy
during low intensity
exercise. This energy is
released slowly.
• Unnecessary fat
however can inhibit
performance and lead
to high cholesterol
levels.
WORD SQUARE
• Write the most appropriate words found at the top of page 10
around each of the following headings on page 10 + 11:
• Carbohydrates
• Protein
• Fats
• There should be 8 words around each heading
Carbohydrates
Stored in the liver as
glycogen
Simple Sugars
(Glucose)
Complex
(Starches)
Banana’s and wholemeal
bread
Carbohydrates
Quick energy release
Biscuits or chocolate
Main energy provider
Slower but longer lasting
release of energy
Now using all the words in the write a small paragraph explaining
carbohydrates?
Protein
Helps build muscle
Repairs damaged tissues
Energy at the end of
extended periods of
exercise
Animal
Protein
Meat and Poultry
Plant and Vegetable
Growth
Amino Acids
Now using all the words in the write a small paragraph explaining
proteins?
Fats
Warmth
Protection
Provide energy for low
intensity exercise
Meat, cheese and butter
Fats
Can inhibit sporting
performances
Unsaturated
Cholesterol
Saturated
Now using all the words in the write a small paragraph explaining
fats?
Extension Task
• At the back of your booklet plan a days food intake for an
athlete. Use a table like this:
Breakfast
Lunch
Evening Meal
Snacks
Drinks
After you have planned the meals explain why you have chosen
them and why they would benefit the athlete.
Lesson 3 –Objectives
• Understand what types of minerals we eat within our diet and
the role they play in our body
Grade Your Learning
C = Know three types of minerals within our diet.
B = Understand their roles within the body
A = Can link these to different athletes explaining why they
would be vital to them.
STARTER
Complete the word search of page 12 of you booklet
Lesson 3 - Starter
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Micro Nutrients - Minerals
• Minerals are needed by the human body to allow it to work
and function properly.
Calcium
• Vital for growth in childhood and adolescence.
• It is important in the formation of bones and teeth.
• Helps to make bones stronger.
• Important that as you get older to maintain your calcium
intake as it will prevent osteoporosis, a condition that causes
the bones to become thin and weak.
• It can be found in milk, cheese and cereals.
Micro Nutrients - Minerals
Iron
• Is essential to the blood because it links with haemoglobin.
• It effects the bloods ability to carry oxygen (allows us to carry
more) and the formation of red blood cells.
• Without iron it would be impossible to carry blood around the
body.
• A lack of iron within a diet can lead to a condition called
anaemia which causes tiredness, shortness of breath and
palpitations (irregular heart beat).
• Many foods contain iron but iron in meat is absorbed by the
body more easily.
Micro Nutrients - Minerals
Research Task
Using the internet research the minerals in the table on page 14.
MAKE SURE YOU EXPLAIN HOW THEY HELP THE BODY!!
TASK
Once you have finished the above research task use your knowledge of
carbohydrates, proteins, fats and minerals to explain why the diets of the
athletes on page 15 would vary.
MAKE SURE YOU EXPLAIN YOUR ANSWER IN DETAIL EXPLIANING WHICH NUTRIENTS ARE MOST
IMPORTANT AND WHY?
Lesson 4 – Objectives
• Understand the key vitamins that are essential in a balanced
diet.
• Understand why FIBRE and WATER are also part of a balanced
diet.
Grade Your Learning
C = Know three types of vitamins within our diet.
B = Understand their roles within the body
A = Can link these to different athletes explaining why they
would be vital to them.
Lesson 4 - STARTER
• Answer the questions on page 16 of your booklets
Micro Nutrients - Vitamins
• Vitamins are important for keeping the body functioning
correctly and growth.
• Vitamins are essential for:
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Good vision
Good skin
Red blood cell formation
Healing
Healthy bones and teeth
Blood clotting
FAT-SOLUBLE VITAMINS
• These vitamins can be dissolved in fat, which is another reason why
fat is needed in a balanced diet.
VITAMIN A :
• This is found in milk, cheese, egg yolk, liver and carrots.
• It is essential for vision and helps to prevent night blindness.
VITAMIN D :
• This is found in milk, fish, liver and eggs. It is needed to help absorb
calcium which is necessary for healthy bones.
VITAMIN E :
• This is found in vegetable oil, wholemeal bread and cereals and is
needed for growth and development.
WATER-SOLUBLE VITAMINS
• These are vitamins that can be dissolved in water.
VITAMIN B :
• This is found in whole grains, nuts and meat and is needed to
release carbohydrates.
VITAMIN C :
• These are found in fruit and vegetables.
• They help us fight against infection as well as helping maintain
our bones, teeth and gums.
Fibre
• Fibre adds bulk to our food and aids the functioning of the
digestive system.
• Fibre, or roughage, is found in the leaves, stems, roots, seeds
and fruits of plants.
How would this help an athlete?
• Helps the digestive system and prevents constipation.
Water
• Water accounts for around half your body weight and is the
main component of many cells within the body.
• It transports nutrients, waste and hormones around the body
and controls the distribution of electrolytes (body salts).
Why is water important to athletes?
• Water is essential during sport and other physical activities as
it controls our temperature and prevents dehydration.
• It is recommended that we drink 8 pints of water each day.
Task
• Try and answer the exam style questions (pages 19-20) on diet
without using your books. IF you get stuck then open your
books at find the answer.
HOMEWORK
1) Keep a diary of what you eat until Saturday. BE HONEST!!
2) Write an evaluation on what you have eaten?
Lesson 5 - Objectives
• Develop knowledge and understanding of specific diets that
can help sports performers.
• Understand the importance of the timing of food intake
before and after taking part in sport.
Grade Your Learning
C = Understand the two types of diets that can help athletes in specific
sports.
B = Understand when food should be taken before and after sport.
A = Can link both specific diets and timing of food intake to specific
sporting activities giving detailed reasons for your answers.
Lesson 5 - Starter
• Answer questions on page 22 of your booklet.
Carbo-loading
• Eating a greater amount of carbohydrates before an event
• This increases the amount of glycogen available to working
muscles
• At least 3 days before an event – reduce exercise and increase
carbohydrate intake
What type of sporting activity should this happen in?
• Aerobic Activities
• Longer than 90 minutes
• Marathon runners
WHY?
High Protein Diet
• This diet requires a large intake of PROTEIN.
• This type of diet is designed to help build muscle mass and
strength.
• It is also good during an athletes rehabilitation as it helps
repair damaged tissues.
What type of sporting activity should this happen in?
• Anaerobic Activities
• Strength / Power activities
• Weight Lifting
• Rugby players
WHY?
Timing of Food Intake
Pre-Event
• Two to three days before an event / match athletes should
each carbohydrates (complex) to build up their glycogen
stores.
• Their training should be reduced so not to reduce this store of
glycogen within the body.
Timing of Food Intake
Before
• Athletes should aim to eat 2-4 hours before taking part in
a sports activity
• Athletes should eat high amounts of complex
carbohydrates.
• Avoid simple carbohydrates as they release energy
quickly. These should be taken just prior to the activity.
• The more food you eat the more time you need to give
the body to digest the food
Timing of Food Intake
During Event
• During an event / match athletes should drink fluids to keep
themselves hydrated.
• Energy drinks can also be taken to give the body that extra bit
of energy to keep them going for longer.
• If an athlete does not stay hydrated their water levels within
the body will drop, reducing their performance levels.
WHY?
Timing of Food Intake
After
• Carbohydrate stores will be low
• Athletes should eat foods high in carbohydrates and
protein within the first 2 hours after exercise. This will
help speed to recovery time by replenishing energy
stores and repairing damaged tissues.
• Athletes need to rehydrate the body by drinking fluids.
Extended Writing Question
Using the knowledge gained during this lesson and the previous
four, answer the question on page 25 in your booklet.
Guidance
• Make sure you relate your answer to a marathon runner.
• DON’T forget to look back through your book for help.
• Dietary advice – TYPES OF FOOD / DIET
• Training and Race – TIMING OF FOOD
HOMEWORK
Revise for topic 1.1.5 test next week.
NOTE: All THREE tests are on MOODLE so go through them to
help you revise