The Healthy Diet BALANCED DIET This involves taking

The Healthy Diet BALANCED DIET: This involves taking in the right amount of energy that the body needs in its expenditure of energy. Simplified – you need to have the energy output (exercise) balancing with the energy input (diet) A balanced diet is made up of different foods that provide a balance of the different nutrients: • • Carbohydrates Fats Protein Vitamins Minerals Fibre Water Diet & Nutrition

Nutrients 1. Carbohydrates Examples: bread, pasta, rice, potatoes. Role: Stored in the liver and muscles as glycogen. It is converted to glucose and used as energy by muscles, brain and organs. Benefits to athletes: Provides energy for muscles which helps when exercising. Negative effects: Unused carbohydrates are stored and converted to fat. Extra Note: There are two types of carbohydrates: • Simple Sugars – these provide a quick energy source (sweets, sugar) • Complex starches – these have many sugar units and are much slower in releasing energy (pasta, bread) Diet & Nutrition

Nutrients 2. Fats Examples: butter, oil, fatty meat, chocolate. Role: Are stored in the body for a long time and can be used for energy. Stored fats increase size and weight. Benefits to athletes: They provide energy for athletes performing low-intensity endurance exercise. They also keep the body insulated and can provide bulk/weight. Negative effects: Extra weight can damage performance and lead to health issues (high cholesterol/obesity). Extra Note: There are two types of fats: • Saturated Fats – these provide a quick energy source (sweets, sugar) • Unsaturated Fats – these have many sugar units and are much slower in releasing energy (pasta, bread) Your personal health & well-being (GCSE PE: Unit 1. 1. 5)

Nutrients 3. Protein Examples: meat, fish, chicken Role: Known as the building blocks of the body, they help body tissue grow and repair. They are also necessary for the production of haemoglobin, enzymes and hormones. Benefits to athletes: Help injuries heal quicker. Athletes who need large muscles will eat extra protein. Negative effects: Unused proteins are stored and converted to fat. Your personal health & well-being (GCSE PE: Unit 1. 1. 5)

Nutrients 4. Vitamins Examples: fruit (vitamin C), carrots (vitamin A), nets (vitamin B 1), vegetable oil (vitamin E). Role: Help with general health (functioning of metabolism and prevention of disease) as well as helping to produce energy. Benefits to athletes: Help to ensure an athlete has good general health. Negative effects: Extremely large doses of vitamins can be dangerous and can cause hair loss or swelling of the liver. Your personal health & well-being (GCSE PE: Unit 1. 1. 5)

Nutrients 5. Minerals Examples: Sodium (seafood, salt), Iron (green vegetables, red meat) and Calcium (cheese, milk, nuts). Role: Sodium helps with overall body growth Iron is an essential component of haemoglobin and it helps produce more red blood cells. Calcium is essential for healthy teeth and bones. It helps to strengthen the bones and ligaments. Benefits to athletes: Iron increases the amount of oxygen travelling to working muscles. Calcium means strong bones and muscles which are able to withstand exercise better. Negative effects: Too much Sodium can lead to high blood pressure. Not enough Iron cause anaemia. Not enough Calcium can lead the osteoporosis and an increased chance of bone fractures. Your personal health & well-being (GCSE PE: Unit 1. 1. 5)

Nutrients 6. Fibre Examples: cereal, beans, lentils and wholemeal bread. Role: It helps the digestive system work effectively by ensuring the large intestine works smoothly and that waste is excreted effectively. Benefits to athletes: Slows down the release of sugar glucose (energy) during exercise to keep energy consumption consistent. Negative effects: Not enough fibre can lead to digestive problems and illnesses. Your personal health & well-being (GCSE PE: Unit 1. 1. 5)

Nutrients 7. Water Examples: most drinks, watermelon. Role: Two-thirds of the body is made up of water. It helps to carry other nutrients around the body and helps with the removal of waste products. It also helps to regulate body temperature. Benefits to athletes: It helps to prevent dehydration. The cardiovascular system becomes inefficient if there is dehydration and there is an inability to provide adequate blood flow to the skin, which can cause heat exhaustion. Negative effects: Not enough water during prolonged exec rise can lead to heat exhaustion or dehydration. Your personal health & well-being (GCSE PE: Unit 1. 1. 5)

Athletes, who exercises regularly, have to consider different strategies when planning their diet. 1. Glycogen Stores Ensuring that the body has enough glycogen is crucial for optimum energy supply. One method of increasing the glycogen available is through glycogen ‘loading’, sometimes known as carb-loading. This is where: • The athlete cuts down on carbohydrates and keeps a high-protein diet for three days. • The next three days (before the competition) the athlete undertakes light training and consumes a high-carbohydrate diet. This strategy has been shown to significantly increase the stores of glycogen in the body and helps to offset fatigue. Diet & Nutrition

2. Fluid Consumption Exercise causes the body to lose a large amount of fluid (up to 1 litre in long, endurance exercise). This can lead to dehydration which greatly affects performance levels. To ensure that this does not happen, athletes should: • Drink fluids, preferably water, before exercise to ensure they start fully hydrated. • Take fluids continuously during exercise, in small amounts, even if not thirsty. • Drink fluids straight after exercise to replace any lost water. Diet & Nutrition

3. Vitamin & Mineral Supplements are high doses of concentrated vitamins and/or minerals. Although these are fairly regularly used by some people, athletes who eat more food also naturally increase their vitamin and mineral intake. It is therefore recommended that supplement usage is restricted to certain situations as large quantities of extra vitamins/minerals can damage health. Supplements are good for: • Athletes who are on a low-calorie diet (trying to lose weight). • Athletes who are vegan or vegetarian because they do not consume some of the recommended food groups. Diet & Nutrition

Other Factors to Consider Sports performers, especially at the top level, need to consider a number of things when planning their diet: • Timing of meals to fit around training/events. • Ensuring that there is a balance in their diet. • Ensuring adequate fluid intake. • Ensuring adequate iron intake. • Psychological well-being – athletes must be happy with their diet otherwise it could lead to stress or mental pressure. • An athletes diet should be created through the shared ideas of the coach, athlete or dietician. Diet & Nutrition