Transcript Diet nutrition carboloadingx

GCSE Physical Education
The Link Between Exercise, Diet,
Work & Rest
Learning Objectives
By the end of this lesson pupils should:
✓
Understand the links between
- Exercise, Diet, Work, Rest
✓
Explain the requirements and factors of a
balanced diet
✓Explain
the importance of the right timing for
dietary intake for best performance
✓
Understand and explain blood flow (blood
shunting) during exercise
The Importance of a Balanced Diet
What do you understand by the word ‘Diet’?
The Importance of a Balanced Diet
People adopt diets for different reasons:
✓ Moral reasons
✓ Religious reasons
✓ Control body composition
Diet is an essential part of providing energy
needed to work and exercise, and also to
rest and repair muscles tissues.
Energy Balance
Energy Balance
✓
Energy balance must be considered:
calories in = calories out
✓
Active people use more energy so they
need more calories in their diet...
For example Michael Phelps
Michael Phelps
✓
38 world records & 14 Olympic Gold
medals... More than any Olympian
Carbohydrates
What are carbohydrates?
Carbohydrates
✓
Carbohydrates give us energy
✓
There are 2 types of carbohydrates:
- Complex carbohydrates
- Simple carbohydrates
✓
Carbohydrates are stored in the muscles and
liver as glycogen
✓
This is quickly converted to glucose and used to
provide energy
Complex Carbohydrates
✓
Often referred to as starch and found in
natural foods such as bananas, brown bread,
nuts, and potatoes
✓
These help provide energy to exercise and
should form about 50% of our daily intake
✓
These provide a slower, longer-lasting release
of energy and contribute to long term health
Simple Carbohydrates
✓
These are known as sugars
✓
In their natural form they are found in
fruit and vegetables.
✓
Refined sugars are found in chocolate
and confectionary
Fats
Are fats important in a balanced diet?
Fats
✓
Provide energy, together with glycogen, to
help muscles work
✓
Fats are found in butter, cooking oil, bacon,
cheese, etc.
✓
Daily intake of fats to provide necessary
energy should be about 30% of total diet
Proteins
Proteins comes in two types of food...
Proteins
✓
Important to help build muscles and repair
damaged tissue
✓
Proteins are also used to provide energy
once carbohydrates have been used up
✓
Proteins are found in animal protein and
plant or vegetable protein
Types of Proteins
✓
Animal proteins are found in
meat, fish, milk, cheese, eggs,
etc.
✓
Plants or vegetable proteins are
found in nuts, bread, potatoes,
pasta, rice, etc.
Minerals - Calcium
Calcium helps the growth of what?
Calcium
✓ Important during growing up as it helps the
formation and strengthening of bones and
teeth
✓
Milk, cheese and cereals are the main
sources of calcium in the diet
✓
Strong bones are needed in order to
withstand the impact of exercise
Minerals - Iron
What foods contain iron?
Iron
✓ Important for blood to help it carry oxygen
and form red blood cells
✓
Without iron, it would be impossible for
oxygen to carry blood around the body
✓
Many foods contain iron, but iron in meat is
absorbed more easily
Other Minerals
What minerals do these foods represent?
Other Minerals
✓
Sodium is needed for regulating body water
content
✓
Potassium is important to the functioning of
cells
✓
Trace elements such as zinc and selenium
are needed in very small amounts
Vitamins
What vitamin are oranges a good source of?
Vitamins
✓
Vitamin A - found in milk, cheese and carrots
Needed for vision/prevent night blindness
✓
Vitamin B1 - found in whole grains, nuts and meat
Needed to release carbohydrates
✓
Vitamin C - found in fruits and vegetables
Needed to help healing and fighting infection and
the maintenance of bones, teeth and gums
Vitamins
✓
Vitamin D - found in milk, fish, liver, eggs and sunshine
Needed for the absorption of calcium
✓
Vitamin E - found in vegetable oil, wholemeal bread
and cereals
Needed for growth and development
✓
A balanced supply of vitamins is essential for the
body to function properly and therefore important
to a balanced healthy lifestyle
Water
Why do we need water?
Water
✓
Water accounts for about half of body
weight
✓
Holds oxygen and transports nutrients,
waste and hormones around the body
✓
During exercise, water is important to
control temperature and to prevent
dehydration
Fibre
Why is fibre important in a balanced diet?
Fibre
✓
Fibre adds to the functioning of the digestive
system
✓
Fibre is found in the leaves, stems, roots, seeds
and fruits of plants
✓
Without fibre the digestive system would not be
able to get rid of wastes products and therefore
could lead to many diseases
Wellbeing
What is meant by the term wellbeing?
Wellbeing
✓
Diet makes an important and valuable
contribution to wellbeing and the ability to
function
✓
A balanced diet provides all the nutrients
needed to exercise and work
✓
Appropriate rest periods are necessary to
allow the body to repair
Task
What sort of food would this athlete eat for energy?
Carbo-Loading
✓
The energy to run comes from food, and
more specifically carbohydrates
✓
Carbo-Loading refers to boosting the
amount of glycogen in the body before
competition
✓
Knowledge of the nutrients of a balanced
diet will help you understand how it works
Carbo-Loading Diet Plan
✓
Eating more protein in early part of week
will help runners’ muscles to repair
✓
Eating high levels of carbohydrates later in
the week, will increase glycogen stores in
liver and muscles
✓
Important to take in food in the first 2 hours
after competing or training. This will restock
carbohydrates used during activity
Blood Flow During Exercise
✓
When exercise begins, blood is sent to the working
muscles
✓
Less blood is therefore available to digest food in the
gut, which can cause cramps
✓
The flow of blood from other areas into the muscle
is known as blood shunting.
✓
This is why an exercise session should not start until
2/3 hours after the last meal