Diet

Diet

1. 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.

2. 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.

3. 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

4. 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.