First 300 words of the document:
Factors effecting performance
· There are 7 components of a healthy diet:
· 60% of our diets should be carbohydrates
· Helps provide quick energy
· Marathon runners will cab load before a big race
· Pasts, cereals, potatoes etc.
· Unsaturated fats are healthier
· Provide slow energy
· 25% of our diets should be fats
· low impact exercise as energy is released too slowly for high impact exercise
· oils, dairy products, nuts and fish.
· Muscle repair and growth
· just 15% of our diets should be protein
· used when training intensively and recovering from injury
· power athletes such as weight lifters need to eat lots of protein
· meats, pulses and fish
· Helps the body work
· B- energy production and reduces stress
· D- helps strengthen teeth and bones
· found in fresh fruit and vegetables.
· Calcium strengthen bones
· Iodine for energy production
· Iron prevents fatigue
· Helps you to concentrate so is good when preparing for competitions
· Found in fresh fruit and vegetables and also fish
· can't be digested
· keeps digestion healthy and weight regular
· cereals and wholemeal bread.
· prevents dehydration
BMR Basic metabolic rate, this is the number of kilojoules you need in a day to stay alive.
PAL- Physical activity level, this is how many kilojoules you need to carry out how much physical
activity you do.
BMR + PAL = your daily energy requirement.
If you consume more than you use, you will put on weight, if you consume less than you use, you
will lose weight. If you under-eat, you won't have enough energy to perform effectively.