Balacned Diet is where you eat the corect proportions of the components of diet.
The Components of Diet are...
Two types of carbohydrates. They are Simple and Complex Carbohydrates
Why are carbohydrates important?
Simple (Sugar) - Provide quick energy
Complex (Starch) - Provides long term energy = Long Distnce Runner
Where do we find Carbohydrates?
Simple - Pasta, Cereals, Potatoes
Complex - Fizzy Drinks, Cakes, Sweets
Carbohydrates need to make up 60% of our diets
Why are Fats important?
Provides slow energy
Protects vital organs
Where do we find Fats?
Oils, Dairy, Nuts
Fats need to make up 25% of our diets
Fats are useful for walking and low impact sports
Why are Proteins important?
Where do we find Protein?
Meat, Fish, Eggs, Chicken
Protein need to make up 15% of our diets
Proteins are useful for people who are doing hard training or recovering from injury
There are 4 types of vitamins:
Vitamin A - Vision
Vitamin B - Energy Production
Vitamin C - Healthy Skin
Vitamin D - Bones/Teeth
Why are Vitamins important?
Helps body work
Where do we find Vitamins?
Fruits, Vegetables and Fish
Vitamins contain iron and prevent fatigue
Why are Minerals important?
Release energy from food
Helps decision making
Where do we find Minerals?
Fruits, Vegetables, Milk
Calcium - Strengthen Bones
Helps training and Competitions
Why is Fibre important?
Cant be digested (fills you up)
Keeps you regular
Where do we find Fibre?
Fruits, Vegetables & Wholegrain Cereals
Fibre is essential to keep you healthy and to digest
Why is Water important?
Maintains fluid levels
Where do we find Water?
BASAL METABOLIC RATE (BMR) is the amount of energy required to live and keep healthy.
Males - 1 x Body Mass (kg) x 24 (hours) = BMR
BMR can be influenced by:
- Body Size
- Body Composition
We lose weight when our body needs more energy than we get from our diet.
We gain weight when our body needs less energy than we get from our diet.
There are many health problems related to eating too little/too much:
You are obese when you are 20% over their weight for there height
Obesity can lead to many health problems:
- Pressure on heart
- Circulation Problems - Blood Vessel blocked
- Self Esteem Issues (Mental)
Anorexia is where you are dangerously underweight.
Anoresia is physcological illness whre you see yourself as fat/overweight. When they are extremely thin.
Health problems related with anorexia:
- Fainting - Lack of energy
- Cold - Lack of fat
- Lack of muscles
Bulimia is where you eat and then you make yourself sick, people do it because they think it makes you thin.
Sports with Weight
Some sports have levels of weight they have to stay within
e.g Boxing, Horse Racing, Weight Lifting
If you are overweight, you can be restricted by flexibility, reduce levels of stamina and speed
- Used by Endurance Athletes to boost stores of energy before a big race.
- 3 days before a race, you reduce level of exercise.
- However they increase the amount of carbohydrates in diet to increase stores of glucose
- Most beneficial to athletes who take part in endurance events such as marathons
High Protein Diet
Weightlifter and athletes use this diet if they are needing a loss of weight over a short period of weeks.
Can also be used to repair damaged tissues and make you recover from injury.
Body builder or rugby players use this diet to burn fat and increase muscle size.
- Increased Cholesterol Levels ----> Heart disease, Diabetes, stroke and cancer.
- Kidney Damage
Maintain Fluid Levels
Important to drink plenty of fluids during exercise, to avoid dehydration which leads to poor performance. Also to avoid heat exhaustion and heat stroke.
Amount of water loss depends on:
- How hard we exercise
- How long we exercise for
- Weather Conditions
Eating During Before & After
- Eat a main meal 3-4 hour before, Snack 1-2 hours before.(Enough time to be digested)
- Include starches such as potatoe and rice
- Avoid simple sugars
- Avoid food high in fat and protein (take longer to digest)
- Plenty of Fluids
- Should not eat during, something small like a banana could help.
- Drink water whenever possible
- Eat foods rich in carbohydrates within an hour to restore energy levels
- Drink plenty of water to replace lost fluids