Balanced diet and Energy requirements and digestion (2Pages

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Food typeHow does it help?When do we need it in sport?Where do we get it?Carbohydrates

Provides quick energy. 60% of our diet should comprise 'carbs'.Running. Athletes in training will eat more 'carbs'. Marathon runners will 'load' before the event.Pasta, cereals and potatoesFatsNB Unsaturated fats are healthy. Too much saturated fat from animal products can lead to heart disease.

Provides slow energy. 25% of our diet should be fat.Walking and low impact exercise - it produces energy too slowly to be used when working hard.Oils, dairy products, nuts and fishProtein

Builds and repairs muscle. We only need 15% of our diet to be protein.When training hard and recovering from injury. ‘Power’ athletes such as weight lifters will eat more protein.Meat, pulses and fishVitamins

eg

A - for vision

B - for energy production and stress reduction

C - to keep skin healthy

D - to help bones and teeth

Helps the body work. Helps concentration.Staying calm, making quick decisionsFresh fruit and vegetablesMinerals

eg

Calcium - to strengthen bones

Iodine - for energy production

Iron - prevents fatigue

Helps release energy from food. Helps decision makingWhen training hard and competingFruit, vegetables and fishFibre

Can't be digested. Fills you up and keeps you 'regular'Healthy digestion, (no constipation) helps in sport. Also helps with weight control.Fresh fruit, vegetables and wholegrain cerealsWater

Maintains fluid levelsWhenever you sweat. It prevents dehydrationThe tap! It's all you need most of the time.

Definitions

Ingestion - Eating the food/drink

Digestion - Breaking down the food into soluble nutrients

Absorption - Absorbing the products of digestion in the small intestine

Assimilation - Absorbing the products of digestion from the blood stream into the cells and using them

Egestion - Removing the undigested food as faeces

Peristalsis - Wave of muscle movement that sends food through the digestive system

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