Transcript Diet - crestwoodpe

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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.
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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!
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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.
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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.
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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.
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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
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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.
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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.
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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:
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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
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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.
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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.