A balanced diet Spider diagram
- Created by: sdennisj
- Created on: 22-10-21 09:17
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- a balanced diet
- Dairy
- essential for protien: growth and repair for muscles
- Small sorce of fuel during exercise
- important especially after exercise for adaptation
- calcium
- Provide calcium: necessary for strong bones, young athletes requirements are 1300mg/day
- Fruit and vegetables
- Aim for 5 a day: the more veriety in colour the better
- contain vitamins and minerals: vitamin D(the sun) necessary for bone formation. low levels are linked to fatigue and infection
- Iron: necessary for good oygen transport within the body. deficiency can cause: tiredness, shortness of breath, poor appetite, lack of concentration
- Carbohydrates
- mportant energy sorce: stored as glycogen
- best time to refuel after exercise is whithin 15-30 minutes
- complex, show release carbohydrates are better
- Meat,Fish and nuts
- Oily fish: (salmon and tuna) is high in omega-3 fatty acids, which help to keep tour heart healthy
- Fats and Sugars
- Fats: important sorce of fuel especially in aerobic exercise
- Help absorb fat soluble vitamins - A,D,E and K
- Have been linked to improve cognitive funtion, weight maintenance and also reuced fatigue
- Simple carbohydrates that offer no real health benefits and should only make up a small part of the diet
- Taste = eat more, can lead to obesity
- Dairy
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