Transcript `Balanced Diet`?

3.1.2 – Diet
Learning objectives
To understand the 7 components of a balanced diet.
To describe how the body gets energy from carbohydrates, fats and
proteins.
To be able to explain carbohydrate loading and the need for a high
protein diet for some athletes.
To understand the terms ‘overweight’ and ‘underweight’
Anagram Starter
elgsuco
Clue: combines with OXYGEN to create
energy
GLUCOSE
Anagram Starter
msiple radrhyetcbod
Clue: pasta, rice and bread are a good
source of this!!!
simple carbohydrate
Anagram Starter
norptei
Clue: responsible for growth and
repair.
protein
What is a ‘Balanced Diet’?
Everyone needs to eat a balanced diet, depending on the
physical demands of the sport.
The diet of a rower would be totally different from that of a
Sumo wrestler!!!
Diet, work and rest
For every physical activity the body requires energy and the
amount depends on the duration and type of activity.
Energy is measured in kcal and is obtained from the body
stores or the food we eat.
This food provides energy for:
-Growth and repair of the body’s tissues.
-Contributes to general good health
Carbohydrates
Carbohydrates contain the fuels that provide us with energy to
sustain our performance
Glucose in the form of Glycogen is
broken down from carbohydrates to
provide energy.
Foods containing carbohydrates
Rice
Breads
Fruit
Biscuits
Pasta
Breakfast
cereals
Potatoes
Root vegetables
Fats
Fats are also used for energy, but only when stores of
carbohydrate run low.
Fat provides very slowly released energy
– This is important for endurance activities.
The longer you work the more fat is used.
The fitter you are the more easily your body uses up
stores of fat
?
Foods containing fats
Butter
Cooking oil
Margarine
Meat
Sausages
Cakes
Cream
Cheese
Proteins
Proteins are used to generate energy only when the
body has exhausted its stores of carbohydrates and fats.
Proteins are especially important for sportspeople who
need to build up large, powerful muscles.
Performers in sports
like weightlifting,
rugby and sprinting
need high protein
diets
Proteins
Help us grow and repair muscle
E.g. Some body builders eat a dozen raw eggs everyday!!
Proteins are also needed by performers who are
recovering from injury in order to repair damaged
tissue.
Proteins are found in…?
Meat and fish
Dairy products and eggs
Beans
Nuts and soya
Fibre
Very important for maintaining good health
Found in form of plant material that we cannot absorb
and is passed through the body.
Fibre is required to aid the smooth
working of our digestive system.
Vitamins
Your body needs vitamins to help it function.
Vitamins are needed to:
- resisting infection and disease
- regulate chemical reactions in
the body.
How it aids the sports person:
Contributes to the general health of an athlete.
Vitamins
How do we get vitamin D & C? Research and report back
to the class
Vitamin D
Vitamin C
This is a lack of vitamin C!!!
Minerals
Needed in small quantities but are vital for the body
Found in: Calcium in milk,
: Iron in meat
How it aids the sports person:
Increased efficiency of carrying oxygen to muscles.
Minerals
Minerals are needed by the body in small amounts
in order to stay healthy.
Calcium
Iron
How do we get vitamin D & C? Research and report back
to the class
Water
The human body is 75% water
We need regular intake to replace the water lost through
urine, sweating and breathing.
When exercising the body loses even
more water – risk of dehydration
Water during exercise
Symptoms of dehydration: tiredness,
lack of concentration and headaches
It is essential to keep taking a small amount of fluid at
regular intervals during exercises to enable the body to
function properly
Performers exercising in hot climates may need to drink
up to 2 litres of water per hour!
Body Water Loss Symptoms
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1% Few symptoms or signs of any thirst.
2% Beginning to feel thirsty; loss of endurance capacity
and appetite.
3% Dry mouth; performance impaired.
4% Increased effort for exercise, impatience, apathy,
vague discomfort, loss of appetite.
5% Difficulty concentrating, increased pulse and
breathing.6-7% Impairment of temperature regulation,
higher pulse and breathing, flushed skin, sleepiness,
tingling, stumbling, headache.
8-9% Dizziness, laboured breathing, mental confusion,
further weakness.
Energy Requirements
There are many factors that will effect the energy
requirements of people.
-Exercise level - The more exercise someone does the
more energy needed.
-Age – Younger individuals need more
energy than older adults.
-Gender – Women tend to need less
energy intake than men.
Basal Metabolic Rate (BMR)
The body needs energy all the time even when we sleep.
The lowest form of energy requirement is call BMR
Each Sport has a different energy requirement
depending on:
-Length of game
-Intensity of activity
-Level of opposition
Table of energy used in different sports:
Activity:
Activity:
Rugby
Energy
used per
hr
1130KJ
Walking
Energy
used per
hr
380KJ
Squash
1254KJ
Golf
560KJ
Jogging
1320KJ
Badminton
710KJ
Cycling
1380KJ
Tennis
1000KJ
Swimming
1500KJ
Body Weight
There is a clear link between calorie intake, exercise levels
and weight.
Every person has an optimum weight. This depends on a
number of factors:
-Height
-Gender
-Bone structure
Body Weight
Some athletes need
to maintain their
weight carefully
(i.e. boxers and
jockeys)
The table shows a
weight guide based
on height
Overweight
A person who is significantly heavier than their optimum
weight is classed as overweight.
- “having weight in excess of normal”
Extra weight can be in the form of muscle mass.
Underweight
People who are underweight are 10% under optimum
weight.
This can lead to:
-Women have irregular periods
-Can lead to malnutrition
-Poor health
-Energy drain
Weight loss should be gradual and realistic.
Dieticians will oversee weight loss and
ensure it is safe.
How would body weight affect participation in
sport?
TASK: Think with the person next to you
How would body weight affect participation in
sport?
-Fatigue quickly
-Speed when playing/speed of movement
-Strength levels
-Flexibility may be affected
-The need for more weight in certain activities i.e. Rugby prop
Somatotypes
Somatotyping is a method of determining an
individuals body shape
Body shape is determined genetically (born with it). It
can be improved but not dramatically changed
3 Basic Somatotypes
1. ENDOMORPH (Fat)
Wide hips and Narrow shoulders
Shot putters, sumo wrestlers.
2. MESOMORPH (Muscular)
Narrow hips and broad shoulders
Tennis, rugby, sprinters & swimmers
3. ECTOMORPH (Thin)
Narrow hips and shoulders
High jumper, marathon runner
Somatotypes
Somatotype is important, it may mean that you are
better suited to one sport more than another.
Many people are a normal
shape – not an extreme body
type.
You can be a mixture of body
types.
Dietary intake and performance
What an athlete eats in the run up to an event can
greatly affect performance.
Redistribution of blood during exercise
Muscles need a continued supply of oxygen, which is
provide through the bloodstream. Therefore blood plays a
vital role during exercise.
When exercising, the distribution of blood around the body
changes according to the demands. Blood flow reduces to
systems not in use (i.e. Digestive system)
High protein diet
Athletes that require high levels of protein in the diet include
weightlifters and other power events. This is because their
training involve increasing muscle mass. Protein will
therefore aid recovery between training.
Performers recovering from injury will increase protein
intake to aid recovery.
Creatine supplements (a form of
protein) will enhance muscle
repair.
Carbohydrate loading
This is traditionally associated to long endurance events
such as the marathon.
By filling up on carbohydrates performers build up a store of
glycogen in the body
This ensures their energy levels
are maintained throughout the
long, gruelling race.
The night before long endurance events athletes have ‘pasta
parties’!!!
YES!
NO!
This is because carbohydrates energy is released slowly
through the body, unlike simple sugars which give a quick
burst of energy followed by a slump!!
Diet and hydration before, during and after
exercise
Pre-event: a week before competition athletes should taper
their training and will begin to carbohydrate load their body.
Day of event: athletes will
usually have a larger meal 3 to
4 hours before the
competition. They should
make sure fluid levels are
HIGH.
Diet and hydration before, during and after
exercise
During the event: Any prolonged exercise reduces water
levels in the body. Low water levels will result in a decrease
in performance. Regular water intake will prevent
dehydration.
After the event: An athlete will
continue to drink fluids to replace
the water and carbohydrate levels
that are depleted.
Classwork Questions
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Write 1 sentence to summarise the effects of
dehydration on the body.
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Write a sentence to describe carbohydrate
loading.
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Describe why a weightlifter would need a high
protein diet.