DIET

BALANCED DIET, CARBOHRATES, GLUCOSE AND GLYCOGEN

OBJECTIVES

TO KNOW AND UNDERSTAND THE IMPORTANCE OF A BALANCED DIET

TO KNOW AND UNDERSTAND WHAT A BALANCED DIET IS

TO KNOW AND UNDERSTAND HOW CARBOHYDRATES ARE BROKEN DOWN AND USED

BALANCED DIET

WHAT IS A BALANCED DIET FOR ATHLETES?

ALL ATHLETES NEED A BALANCED DIET TO PRODUCE ENERGY THROUGH THE USE OF CARBOHYDRATES AND FATS. ALONGSIDE THESE WE NEED ESSENTIAL PROTEINS, VITAMINS AND MINERALS

AN ATHLETES DIET

AROUND 55 – 60% OF THE DIET HAS TO BE CARBOHYDRATES

10 – 15 % FROM SUGARS – REST FROM STATCH

WHAT FOODS GIVE SUGAR CARBS AND STARCH CARBS?

ATHLETES DIET

20 – 30 % KILOCALORIES SHOULD BE THROUGH FATS

10 – 15 % PROTEIN 0 – 5 % MINERALS / VITAMINS

WHAT HAPPENS WHEN WE EAT CARBOHYDRATES EAT CARBOHYDRATES BROKEN DOWN INTO GLUCOSE MOLECULES MUSCLES (ONLY) USE THIS GLUCOSE

DIRECTLY GLUCOSE IS CARRIED INTO THE

BLOODSTREAM BLOODSTREAM INTO MUSCLES WHERE IT IS

USED IN AND FOR MUSCLE CONTRACTION

CARBOHYDRATES

ANY GLUCOSE THAT IS NOT USED IS STORED IN THE LIVER AND MUSCLES AS GLYCOGEN

THEN, WHEN THE ATHLETES DOES NEXT EXERCISE THE GLYCOGEN IS BROKEN DOWN IN THE MUSCLES AND ENERGY IS PRODUCED

GLYCOGEN

THE BODY CAN ONLY STORE ENOUGH GLYCOGEN FOR 90 – 120 MINUTES OF X’SE

SO WHAT DO ATHLETES AND COMPETITORS DO?

EXERCISE AND CARB CONSUMPTION THE ATHLETE WOULD ENHANCE

THEIR PERFORMANCE BY CONSUMING CARBOHYDRATES DURING THEIR EXERCISES TO MAINTAIN BLOOD GLUCOSE LEVELS

ANOTHER LEVEL IS TO CARBOHYDRATE LOAD

HOMEWORK

RECORD EVERYTHING YOU EAT FOR THE NEXT 72 HOURS AND WRITE DOWN THE kcals.

RECORD THE TOTAL KILOCALORIES CONSUMED PER DAY.

RECORD THE TOTAL KILOCALORIES CONSUMED FROM CARBOHYDRATES, FATS AND PROTEINS.