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UNDERSTAND HOW NUTRITION CONTRIBUTESTO OPTIMUM PERFORMANCE.

UNDERSTAND THE DIFFERENCE IN NUTRITIONFOR AN ENDURANCE ATHLETE & APOWER/STRENGTH ATHLETE.

CREATE A 1 DAY MEAL PLAN FOR A SPORTS

PERFORMER.

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STARTER LAST WEEK WE LOOKEDAT............?

NUTRIENTS COMPONENTS OF FOODCARBOHYDRATES MUSCLE, LIVER

FAT UNDER SKIN, SKELETAL MUSCLE

PROTEIN MUSCLE, ORGAN TISSUE

VITAMINS/ MINERALS BODILY FUNCTIONS

WATER BODY 75% WATER MANYFUNCTIONS.

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2 main purposes:

To keep our body systems going BasalMetabolic Rate (BMR)

Energy for our activities Working Energy

Total energy = BMR + working energy

Kilocalories (kcal) & Kilojoules (KJ)

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ENERGY IN 2331 Calories

ENERGY OUT

Watching TV 71

School 690

Around the house 428

Football 523

Eating 48

Sleeping 571

Total 2331 Calories

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BODY USES ENERGY FOR EVERY DAYACTIVITIES

BALANCED DIET DIFFERS

ATHLETES MORE CARBS 65-75%LESS FAT 15-20%

PROTEIN 10%

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Glycogen stores 12 hours.

Pre- competition full glycogen stores.

High carbohydrate diet- bananas, bagels or

fruit juices.Reducing training days/ intensity helps to

maintain glycogen stores.

Complex carbs release energy slowly

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Perspiration and exertion dehydration

Activities 90mins or more need refuelling.

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Important to refuel

Foods high in complex carbs eg. Bakedpotatoes, pasta,

Refuelling process faster immediately afterexercise.

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Fluids need to be replaced

Water no carbs, vitamins/ minerals

SPORT DRINKS activities 90mins or more

Isotonic fluid, boost of carbsHypertonic high levels of carbohydrate

Hypotonic fluids, low in carbohydrates

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Vitamins/ minerals increase in bodysrequirements when intensive exercise takesplace.

Energy bars extra carbs

Creatine powders high intensity exercise

Protein powders stimulates immune system& help build muscle cells

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Endurance athletes

Require mixture of fuels fats & muscle

glycogenAs exercise intensity increases glycogen

stores deplete.

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Power athletes

Activities short periods no longer than 4minutes.

Power events energy from glycogen stores.Glycogen stores longer to replenish if

muscle damage occurs.

Muscle gain carbs, train harder

Weight loss less fat more starch.

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Marathon runner and shot putter

Look at the type of athlete they are and considerthe following questions.

Is it a high energy sport?

What do they need their energy for? Give examples(strength, speed, endurance, warmth)

What nutrient is most important in their diet? Are2 or 3 nutrients important?

Carbohydrates Proteins Fats WHY are these nutrients important? WHAT food should they eat? CREATE A 1 DAY MEAL PLAN

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