Zusammenfassung der Ressource
Diet
- Food
- Macronutrients
- Protein
- Aids repair, muscle growth, 15-20% of your diet.
- Carbohydates
- Main energy source to the body, simple & complex, 55-60% of your diet.
- Fats
- Weight gain, energy store reserve, 25-30% of your diet.
- Micronutrients
- Vitamins
- Vitamin A: eyesight
- Vitamin C: fight infection
- Vitamin D: bone strength
- Minerals
- Calcium: bone strength
- Iron: haemoglobin transportation
- Timing
- Undigested food remains in the gut ~ leading to nausea.
- Digestive enzymes are diverted to the working muscles.
- Energy is not absorbed so there is no energy for exercise.
- Food should be eaten no less than two hours before exercise.
- Cholesterol
- HDL
- Good unsaturated fats
- Oily fish
- LDL
- Bad saturated fats
- cheese, chips
- Personal Health & Wellbeing
- Fibre
- Removes waste products.
- Water
- Helps hydration.
- Body
- Optimum Weight
- Weight at which the performer can compete to their maximum potential.
- Gender, muscle mass, bone structure & height all influence optimum weight.
- Sporting Example: Jockeys will need to be much lighter for the horse to have as little load as possible.
- Sporting Example: Sumo wrestlers may need to be heavier to destroy opponents.
- Weight categories
- Obesity
- 20% over standard weight to height ratio.
- Under Weight
- 10% under standard weight to height ratio.
- Side effects: fatigue, effectiveness (e.g. rugby), prone to infection.
- Anorexia
- Prolonged eating disorder.
- Side effects: fatigue, prone to infection.
- Over weight
- Weight in excess of normal.
- Side effects: fatigue, less agile, stress on joints, reduced oxygen supply.
- Obesity Side Effects
- Blocked arteries ~ high blood pressure.
- High cholesterol.
- Heart disease.
- Joint problems.
- Diabetes.
- Flexibility.
- Mental
- Serotonin is a hormone released which, when released, reduces stress.
- Carbo-Loading
- Undertaken by marathon runners or endurance competitors.
- 1) 7 days beforehand, energy stores are depleted and training intensity peaks.
- 2) 4-6 days beforehand, low carb diet, high protein diet.
- 3) 1-3 days beforehand, carb rich diet.
- 4) Night beforehand, carb rich meal/pasta party
- High Protein Diet
- Commonly used by bodybuilders and weight lifters to build muscle mass.
- Can be used for rehabilitation and repair.
- Burns fat and increases muscle mass.
- Small amounts of carbs, lots of water.
- Can raise cholesterol levels with stroke chances increased also.