Nutrition A Balanced Diet Were always told that

Nutrition

A Balanced Diet • We’re always told that we need to have a “balanced diet” but what does this actually mean? What is “being healthy”? • Why do we need to be healthy? • Can you name any food groups that would be included in a balanced diet? Give me examples…

• A diet can be good or bad • A diet is simply a pattern of everyday eating habits • Just because someone is on a diet does not make it healthy! • What different reasons might someone have for needing a special diet?

If you don’t get your diet right, you could… • Run out of energy before the end of a match/race/competition • This means you won’t put in your best performance as you will be tired both physically and mentally • Be putting yourself at greater risk of getting injured • Getting your diet right can aid recovery from injury and illness

Lets Look at What Rugby Players Eat… https: //www. youtube. com/watch ? v=Ic 7 C 2 d. B 2 X 1 Q

Have a think about your diet and your food diary from the last few days Task Would you say that you have a healthy diet or is there ways you could improve it? Answer the questions below your food diary based on the last week!

“No matter what sport or exercise you do, you can improve your standard and get more out of your training by changing your diet. Good nutrition is vital for all sportspeople and fitness participants, whether you are an elite athlete, or simply keen to keep fit and healthy. What is eaten on a daily basis affects your energy levels, performance and overall health” (Bean, 1996).

What do we need protein for? Protein What does it do for the body?

• Protein allows the body to build and repair tissue (muscles) after you’ve had an injury • Protein is a long-lasting energy source for when the body has run out of carbs and fats • It increases the strength of muscle fibres making us stronger

Protein can be found in both animal and plant based foods Protein Sources Plant sources include… • Soy • Beans • Spinach • Nut butters Animal sources include… • Meats • Milk • Fish • Eggs

Protein 1 2 Muscle mass doesn’t increase by simply eating high amounts of protein Recommended daily Intake for protein is 15% of your total daily food intake • In fact, eating excessive amounts of protein can be harmful to the liver and kidneys

What Foods Have the Most Protein in Them?

• Protein is an important part of recovery for athletes after a match or training session • Watch the following video to find out about how the New England Patriots (American Football team) think about nutrition to improve their performance https: //www. youtube. com/watch? v=9 i. DTAz. D 2 h This Photo by Unknown Author is licensed under CC BY-SA

Create a meal that you would find tasty that is also high in protein Task… Fill in the boxes with details of your meal An example of this could be…. Chicken with broccoli and a glass of milk at the side

Carbohydrates Purpose: To provide energy for the body

• Carbohydrates have numerous health benefits and have an important place in your diet • Your body needs carbohydrates to function and you can get these from a huge range of food and drinks • Do you know any sources of

Carbohydrate Sources • Bread • Beans • Rice • Starchy Vegetables • Crackers • Potatoes • Cereal • Corn • Yogurt • Pizza • Fruit • Pasta • Fruit Juice • Popcorn

Top athletes will look to take in complex carbohydrates before a performance from sources such as… Wholegrain pasta Complex v Simple Carbohydrates Potatoes Chickpeas There are some types of sugar carbohydrates that athletes would try to avoid before a performance such as… Cookies Energy drinks Pastries

• Leading up to a performance, athletes will eat a variety of different things to fuel their performance • Lets take a look… https: //www. youtube. com/watch? v=NAd 8 ZMMGyj. E

Carbohydrate Loading What is it? Carb Loading is a strategy some athlete use to maximise the amount of energy that their body stores before a competition

How Do You Do It? • In the last three days leading up to your competition, your diet should be mainly be made up of carbohydrates

Have a look at what the P. E. Department eat before they compete in an activity (in your booklet) • What meals do you think are good and why? • Are there any that could be better?

Task Fill in the table with your own pre-performance meal or make one up that you think would provide you with enough energy to last a whole competition