component 2 topic 3 energy use

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  • Created by: rxbyw
  • Created on: 05-05-19 15:04

macronutrients are foods that you need in large amounts in your diet

these are:

carbohydrates:

give you energy

complex carboydrates(starch)-

found in natural foods

eg bananas potatoes pasta

should take up half of your diet

simple carbohydrates(sugars)-

in fruit and refined forms like biscuits cake and chocalate

carbs are stored in muscles and liver as glycogen which is converted into glucose 

energy needed for exercise should come from complex carbs as they provide long-lasting release of energy

fats:

provide energy

eg butter cooking oil nuts

it should be 30% of your diet

proteins:

help build muscles and repair damaged tissue

used for energy if carbs have been used up

animal protein is found in meat fish dairy products and eggs

plant protein is found in pulses nuts pasta etc

sumo wrestlers need more fats for weight

sprinters need more proteins for explosive strength and muscle

marathon runners need more carbs to allow them to run further

carb loading for endurance athletes:

in the early part of the week eating protein will help muscles repair after high intensity sessions

later in the week eating lots of carbs will help store as much carbs for the race

few hours after the race it is important to restock on carbs 

protein intake for power athletes:

the ideal time to have protein is immediately after exercise

it minimises protein breakdown where exercise breaks down muscle

it stimulates muscle protein synthesis which grows the muscles

helps build muscle as less muscle is broken…

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