Topic 1 1 5 Nutrition in Sport Lesson

Topic 1. 1. 5 Nutrition in Sport

Lesson 1 - Objectives • Understand what constitutes a balanced diet • Understand what calories are and how they effect us. • Relate food intake to sports performers in different sports. Grade Your Learning C = Understand what is need for a balanced diet B = Understand how an athletes diet effects their body and performance A = Understand why different sports performers will have different diets. What would a football players diet be different to that of a golfer?

What is a Balanced Diet? • A balanced diet contains the right amount of each nutrients to match your lifestyle. • A balanced diet should allow a person to create enough energy to get through the day. What does food do for us? Read through the first 2 paragraphs on page 114 and write down what food does for us? • Provides Energy • Repairs Injured Tissue • Helps our Bodies Grow • Contributes to Good General Health

What does a Balanced Diet look like?

What are Calories? • Calories are units of energy that we eat. • When you hear something contains 100 calories, it's a way of describing how much energy your body could get from eating or drinking it. • When we exercise we burn off these calories. Individual Energy Requirements With the person next to you discuss now peoples energy requirements might vary depending on their LIFESTYLE, AGE and SIZE?

Individual Energy Requirements Lifestyle The amount of activity you do during the day affects how much to should eat. GIVE AN E. G. Age Younger people are still growing and are generally more active so they need to eat a lot more food. Size and Gender The bigger you are the more food you need. Men are normally bigger that women and have more muscle so usually need more food.

BMR • Read through page 115 in the text book and explain what BMR means? • Using the same information list the three main factors that effects the calories we lose during exercise? 1) Length of activity 2) Intensity of Activity 3) Level of opposition / competition

Consumption of Calories Maintain Weight Burn off same amount of calories you eat. Losing Weight Burn off more calories than you eat. Gaining Weight Burn off less calories than you eat. Answer the two questions at the bottom of page 5

Research Task Page 6 in your booklet • Using the internet find out how many calories a 155 lb performer burns off during the sports listed in the table. Homework Compare the calorie intake for the different sports performers on page 7 of your booklet. Make sure you explain why they are different. Help NOTE: Relate your answers to INTENSITY

Lesson 2 –Objectives • Understand Macro nutrients and the role they play in our diet • Understand what foods macro nutrients can be found in and what effect they have on an athlete. Grade Your Learning C = Understand what the three MARCO nutrients are. B = Understand how their roles differ A = Can create a specific diet for an athlete and explain why this would suit.

Starter Complete the crossword on page 8 of your booklet.

MACRO Nutrients Carbohydrates Types of Food Key Information Importance for Athletes Fruit, cakes, sweets, bread, pasta, rice, potatoes • Main energy provider • Provides the muscles • Simple Sugars – Glucose is with a source of used for a quick energy. release • Allows the athlete to • Complex Sugars – Starches keep working are broken down much throughout the slower but the energy duration of an activity. created lasts a lot longer. They are stored as Glycogen when not being used.

MACRO Nutrients Proteins Types of Food Key Information Importance for Athletics Meat fish, pulses (chickpeas, lentils and beans), Poultry, eggs, nuts • Builds body muscle, • Build's muscle and repairs tissue within the • Proteins are broken body (helps recovery down in the body as after exercise). amino acids • Essential after an injury • There are two main to heal quickly. types of protein which • Sportspeople who need are: extra muscle size will Ø Animal Protein have more protein in Ø Plant or Vegetable their diet (weight lifters, rugby players). • Provides energy at the end of extended exercise.

MACRO Nutrients Fats Types of Food Key Information Milk, cheese, butter, oils, • Gives the body size and chocolate, fatty meats shape • Helps protect internal organs • Helps to keep us warm • Two main types of fat are: Ø Saturated fat – causes the build up of cholesterol within arteries. Ø Unsaturated – is healthier and lowers blood cholesterol Importance for Athletics • Increases a performers size and weight. • Important in sports like shot putt or rugby. • Is used to create energy during low intensity exercise. This energy is released slowly. • Unnecessary fat however can inhibit performance and lead to high cholesterol levels.

WORD SQUARE • Write the most appropriate words found at the top of page 10 around each of the following headings on page 10 + 11: • Carbohydrates • Protein • Fats • There should be 8 words around each heading

Carbohydrates Stored in the liver as glycogen Simple Sugars (Glucose) Complex (Starches) Banana’s and wholemeal bread Carbohydrates Quick energy release Biscuits or chocolate Main energy provider Slower but longer lasting release of energy Now using all the words in the write a small paragraph explaining carbohydrates?

Protein Helps build muscle Repairs damaged tissues Energy at the end of extended periods of exercise Animal Protein Meat and Poultry Plant and Vegetable Growth Amino Acids Now using all the words in the write a small paragraph explaining proteins?

Fats Warmth Protection Provide energy for low intensity exercise Meat, cheese and butter Fats Can inhibit sporting performances Unsaturated Cholesterol Saturated Now using all the words in the write a small paragraph explaining fats?

Extension Task • At the back of your booklet plan a days food intake for an athlete. Use a table like this: Breakfast Lunch Evening Meal Snacks Drinks After you have planned the meals explain why you have chosen them and why they would benefit the athlete.

Lesson 3 –Objectives • Understand what types of minerals we eat within our diet and the role they play in our body Grade Your Learning C = Know three types of minerals within our diet. B = Understand their roles within the body A = Can link these to different athletes explaining why they would be vital to them.

STARTER Complete the word search of page 12 of you booklet

Lesson 3 - Starter C T A O R D B P O R H T Y U D T R E A M T F E S S A I O P E K C S E A Y A E A C I R M C H W B U I Y I I C D N B Y H L W O R C O M P A T Q R J T I N P O E A Z X H S I M P L T U R H U H A E E I S P S N P A E R L S I M P L E K A R M A V T D T J B U D S E U V P O U A G R F A T S E O A T A I P R O T C C A R F O E Z I N O I C D D T O Y Y U S H S G L E G H A I D G R A R S U V F T Z G D Y Q O S P H I G H E Q J K C U T T L O D H U I W L L O W E C T Y H E C L N J K S I C I E A O F H N N E W Y A A I T R O P Y G E N A K M

Micro Nutrients - Minerals • Minerals are needed by the human body to allow it to work and function properly. Calcium • Vital for growth in childhood and adolescence. • It is important in the formation of bones and teeth. • Helps to make bones stronger. • Important that as you get older to maintain your calcium intake as it will prevent osteoporosis, a condition that causes the bones to become thin and weak. • It can be found in milk, cheese and cereals.

Micro Nutrients - Minerals Iron • Is essential to the blood because it links with haemoglobin. • It effects the bloods ability to carry oxygen (allows us to carry more) and the formation of red blood cells. • Without iron it would be impossible to carry blood around the body. • A lack of iron within a diet can lead to a condition called anaemia which causes tiredness, shortness of breath and palpitations (irregular heart beat). • Many foods contain iron but iron in meat is absorbed by the body more easily.

Micro Nutrients - Minerals Research Task Using the internet research the minerals in the table on page 14. MAKE SURE YOU EXPLAIN HOW THEY HELP THE BODY!! TASK Once you have finished the above research task use your knowledge of carbohydrates, proteins, fats and minerals to explain why the diets of the athletes on page 15 would vary. MAKE SURE YOU EXPLAIN YOUR ANSWER IN DETAIL EXPLIANING WHICH NUTRIENTS ARE MOST IMPORTANT AND WHY?

Lesson 4 – Objectives • Understand the key vitamins that are essential in a balanced diet. • Understand why FIBRE and WATER are also part of a balanced diet. Grade Your Learning C = Know three types of vitamins within our diet. B = Understand their roles within the body A = Can link these to different athletes explaining why they would be vital to them.

Lesson 4 - STARTER • Answer the questions on page 16 of your booklets

Micro Nutrients - Vitamins • Vitamins are important for keeping the body functioning correctly and growth. • Vitamins are essential for: • • • Good vision Good skin Red blood cell formation Healing Healthy bones and teeth Blood clotting

FAT-SOLUBLE VITAMINS • These vitamins can be dissolved in fat, which is another reason why fat is needed in a balanced diet. VITAMIN A : • This is found in milk, cheese, egg yolk, liver and carrots. • It is essential for vision and helps to prevent night blindness. VITAMIN D : • This is found in milk, fish, liver and eggs. It is needed to help absorb calcium which is necessary for healthy bones. VITAMIN E : • This is found in vegetable oil, wholemeal bread and cereals and is needed for growth and development.

WATER-SOLUBLE VITAMINS • These are vitamins that can be dissolved in water. VITAMIN B : • This is found in whole grains, nuts and meat and is needed to release carbohydrates. VITAMIN C : • These are found in fruit and vegetables. • They help us fight against infection as well as helping maintain our bones, teeth and gums.

Fibre • Fibre adds bulk to our food and aids the functioning of the digestive system. • Fibre, or roughage, is found in the leaves, stems, roots, seeds and fruits of plants. How would this help an athlete? • Helps the digestive system and prevents constipation.

Water • Water accounts for around half your body weight and is the main component of many cells within the body. • It transports nutrients, waste and hormones around the body and controls the distribution of electrolytes (body salts). Why is water important to athletes? • Water is essential during sport and other physical activities as it controls our temperature and prevents dehydration. • It is recommended that we drink 8 pints of water each day.

Task • Try and answer the exam style questions (pages 19 -20) on diet without using your books. IF you get stuck then open your books at find the answer. HOMEWORK 1) Keep a diary of what you eat until Saturday. BE HONEST!! 2) Write an evaluation on what you have eaten?

Lesson 5 - Objectives • Develop knowledge and understanding of specific diets that can help sports performers. • Understand the importance of the timing of food intake before and after taking part in sport. Grade Your Learning C = Understand the two types of diets that can help athletes in specific sports. B = Understand when food should be taken before and after sport. A = Can link both specific diets and timing of food intake to specific sporting activities giving detailed reasons for your answers.

Lesson 5 - Starter • Answer questions on page 22 of your booklet.

Carbo-loading • Eating a greater amount of carbohydrates before an event • This increases the amount of glycogen available to working muscles • At least 3 days before an event – reduce exercise and increase carbohydrate intake What type of sporting activity should this happen in? • Aerobic Activities • Longer than 90 minutes • Marathon runners WHY?

High Protein Diet • This diet requires a large intake of PROTEIN. • This type of diet is designed to help build muscle mass and strength. • It is also good during an athletes rehabilitation as it helps repair damaged tissues. What type of sporting activity should this happen in? • Anaerobic Activities • Strength / Power activities • Weight Lifting • Rugby players WHY?

Timing of Food Intake Pre-Event • Two to three days before an event / match athletes should each carbohydrates (complex) to build up their glycogen stores. • Their training should be reduced so not to reduce this store of glycogen within the body.

Timing of Food Intake Before • Athletes should aim to eat 2 -4 hours before taking part in a sports activity • Athletes should eat high amounts of complex carbohydrates. • Avoid simple carbohydrates as they release energy quickly. These should be taken just prior to the activity. • The more food you eat the more time you need to give the body to digest the food

Timing of Food Intake During Event • During an event / match athletes should drink fluids to keep themselves hydrated. • Energy drinks can also be taken to give the body that extra bit of energy to keep them going for longer. • If an athlete does not stay hydrated their water levels within the body will drop, reducing their performance levels. WHY?

Timing of Food Intake After • Carbohydrate stores will be low • Athletes should eat foods high in carbohydrates and protein within the first 2 hours after exercise. This will help speed to recovery time by replenishing energy stores and repairing damaged tissues. • Athletes need to rehydrate the body by drinking fluids.

Extended Writing Question Using the knowledge gained during this lesson and the previous four, answer the question on page 25 in your booklet. Guidance • Make sure you relate your answer to a marathon runner. • DON’T forget to look back through your book for help. • Dietary advice – TYPES OF FOOD / DIET • Training and Race – TIMING OF FOOD HOMEWORK Revise for topic 1. 1. 5 test next week. NOTE: All THREE tests are on MOODLE so go through them to help you revise