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Aims Be aware of what a balanced diet is. Be aware of food types in terms of nutrients required. Be aware of problems that occur through incorrect diet. Be aware of proportions of food that make up a balanced diet. Understand how diet is linked to levels of activity. Understand special diets that performers may consider. Correct diet is currently a high profile issue owing to concerns over child obesity and health issues related to poor diet. Schools have been given responsibility to highlight the need for healthy eating and a lifelong balanced diet. Society needs to be aware of foods they should eat and how much! The amount and type of food that we eat on a daily basis is very important to both health and performance. A good diet helps our bodies to stay healthy and gives us the energy that we need to exercise. Like a car, our bodies rely on the ‘fuel’ that we put into our ‘tank’. Using the wrong type or amount of fuel can seriously affect how our bodies perform. Everyone, whether involved in sport or not, should try to eat a healthy, balanced diet. A balanced diet includes all the things that your body needs. To achieve this, you need to eat a range of different types of food in the right proportions. If you eat a balanced diet, you will get the energy and nutrients required to participate in exercise and to recover from it quickly. Nutrients are the substances that make up food. The nutrients in food are: Carbohydrates Fats Proteins Vitamins Minerals Water/fluids Fibre/roughage Carbohydrates Carbohydrates are the body’s main source of energy. They come in two kinds: Simple carbohydrates (sugar, glucose) These can provide a lot of energy for immediate use, but contain no other useful nutrients. Complex carbohydrates (starches - pasta, bread, rice ) These are good sources of energy. The body can easily store energy from carbohydrates for rapid use by the muscles, so they are particularly important for athletes. Foods containing carbs Fat Fats are also used for energy, but only when stores of carbohydrate run low. Weight-for-weight, fat contains more than twice as much energy as carbohydrates or proteins. However, lots of oxygen is required to release this energy. This means that energy can only be released slowly from fats. Fats supply the energy we need for endurance activities. Fat Commonly found in cheese, cream, meat, cooking oils, margarine and butter. Proteins These are known as our ‘building blocks’ as they are important in the growth of new tissue. Two main sources of proteins are: ◦ Animal products (meat, eggs, fish) ◦ Plant foods ( beans, lentils, nuts, seeds) Proteins are especially important for sportspeople who need to build up large, powerful muscles. Proteins are also needed by performers who are recovering from injury in order to repair damaged tissue. Proteins Vitamins Only required in small quantities. Essential in maintaining good health. Usually contained in healthy diet. Minerals Also only small amounts needed. Mainly found in vegetables and meat. Fibre/roughage Aids the digestive system. Found in cereals, oats and wholegrain bread. Water/fluids Essential as failure to replace lost water can result in dehydration, (The rapid loss of water from the body). Lack of water is more serious than lack of food. Dietary considerations Everyone, whether involved in sport or not, should try to eat a healthy, balanced diet. A balanced diet includes all the things that your body needs. To achieve this, you need to eat a range of different types of food in the right proportions. If you eat a balanced diet, you will get the energy and nutrients required to participate in exercise and to recover from it quickly. This pie chart shows the various different food groups in their recommended proportions. Fruit & Veg Meat, fish, eggs, beans & other non dairy sources of protein Bread, rice, potatoes & pasta Milk & dairy foods Food & drinks high in fat &/or sugar Failure to maintain this balance can lead to: Malnutrition – physical weakness caused by insufficient food or an unbalanced diet. Obesity – extremely fat or overweight – causes health problems. Anorexia – an eating disorder primarily occurring in girls and women – related to body image, fears of weight gain and self starvation. Specific diets A diet must be balanced. Particular occasions may force or require a diet to be adjusted or adapted. 1/ Levels of participation Eating food energy Eating the right food enough energy and correct body weight for your needs. Specific diets The amount of energy required varies from person to person. It depends on a number of factors: Age – as you grow up and your body gets larger, it requires more energy. However, after the age of about 40, your metabolism slows down and you don’t need to eat as much Size – larger people require more energy to keep their bodies functioning and to move them around. Sex – males usually require more energy than females because they tend to be more heavily built. Lifestyle – the more activity you do, the more energy you will require The body needs energy even when it is at rest. When you become active, your basal metabolic rate is affected and you need to balance the requirements your body has taken in with that it is using up. The number of calories needs to balance. A higher input of calories than output will lead to weight gain. If you are active you need to be providing energy to your body. Basal metabolic rate – the minimum rate of energy required to keep all of the life processes of the body maintained when it is at rest. Calories – a unit that measures heat or energy production in the body. When to eat should also be carefully considered. Before activity – not too close to performing – try to leave 2 hours after eating. During activity – generally no! However something small & light, eg a banana, would be ok. After activity – try and leave another 2 hours gap. Liquids may need to be taken before, during and after activity to avoid dehydration. However, consuming too much liquid immediately after activity can lead to discomfort. 2/ Carbohydrate loading A particular dietary plan that endurance athletes, especially marathon runners, use involving plenty of starch rich foods, eg pasta, in the week leading up to competition. The starch increases the amount of glycogen in the muscles, which can help delay tiredness and improve performance in the latter stages of a race as it is a slow release form of energy. Glycogen – the form of carbohydrate storage, which is converted into glucose as needed by the body to satisfy its energy needs. 3/ High Protein diets Used by body builders to build muscle and lose fat. However, extra protein in itself doesn’t add muscle and high protein foods can be difficult to digest, therefore should be avoided before exercise or competition.