component 2 topic 3 energy use
- 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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