Download Fats - FireFit Steering Group

DIET & NUTRITION
P.E.O.
WHAT CONSTITUTES A
HEALTHY DIET
 Carbohydrates
-
energy
 Fats - insulates, protects,
energy
 Protein - tissue repair small
amount energy
 Vitamins - tissue repair /
metabolism
WHAT CONSTITUTES A
HEALTHY DIET
 Minerals - bones / hemoglobin /
connective tissue
 Fibre – digestion
 Water - component / temp
regulator/ transporter
RECOMMENDATIONS
CARBOHYDRATES
2 types  Simple ( rapidly absorbed)
 Complex (slowly absorbed)
 Must be replenished daily, (stored as
glycogen) enough for approximately 1
hour
 Therefore we must re-fuel
STARTING EXERCISE WITH
LOW GLYCOGEN STORES
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Early fatigue
Reduced training intensity
Reduced training gains
Poor performance
Increased injury risk
Slower recovery
Burn out / over training syndrome
(if chronic)
FATS
 Provide vitamins A,D,E. Insulation
protection of organs & energy
2 Main types;
 Saturated - mainly animal products
cholesterol only found in animal
products
FATS
 Unsaturated
2 types;
 Polyunsaturated - plant oils (sunflower)
 Mono-unsaturated – found in olives and
avocado's.
FATS
 Cut down on saturated fat
 Fish oil (eicosenoic acid) found in salmon,
mackerel, herring helps lower cholesterol &
triglycerides
 Too much fat = atherosclerosis
(thickening & hardening of the arteries)
 Cholesterol major cause of heart disease
PROTEIN
 Repairs muscle damage and helps build
muscle
 Not only from animals but also nuts,
seeds, grains, beans etc
PROTEIN
 Don’t need supplements - will store as
fat, pass through, cause
dehydration,give a lack of energy
 21 amino acids 8 essential have to be
consumed found in milk, poultry,
meat,eggs,fish & soya beans
 15% 0.8 -1g/kg body weight
VITAMINS / MINERALS
 Vitamins - chemicals required in small
amounts
water soluble - vit’s B + C not stored
in the body
fat soluble - vit’s A,D,E+K
 Minerals - minute quantities of the
elements :- iron, sodium, potassium,
calcium etc.
VITAMINS / MINERALS
 Supplements are unnecessary.
FIBRE
 Whole meal bread, pasta, cereal
 Bulk food that aids digestion
WATER
 Dehydration major cause of fatigue
 2-3% loss in body weight affects
performance
 5% loss causes a strong thirst
 20 % loss results in death
 Drink :- before you are thirsty
WATER CONTENT
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Your body contains
about 40 litres (70)
pints of water,
contained in blood and
also in and around
cells.
This is about 60% of
your total body mass
WATER
 Before you train
 Little & often during training
 Plenty after training
 Urine should be light in colour & plenty of it
BALANCE OF WATER
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Water loss per day :Urine
In faeces
Lungs exhaled air
Skin insensible sweat
Total
1100ml
100ml
200ml
600ml
2000ml
BALANCE OF WATER
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Water intake per day
Fluids
Water in food
Metabolic water
Total
1000ml
700ml
300ml
2000ml
SUMMARY

Carbs are the most important fuel

Limit your intake of fatty foods

0.8 - 1 g/kg body weight of protein is sufficient

Vit/min supplement unnecessary for most people

Fluid intake is essential
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A wide & varied diet provides all your nutritional &
dietary requirements
DIET & NUTRITION
P.E.O.