PE - Diet

PE - Diet

1. Carbohydrates

   • Carbohydrate loading
     • A special diet to provide a slow release of energy during a long distance event and improve performance
     • Tricks the body into storing extra glycogen in the liver & muscles
     • 7 days before event : energy stores depleted as training intensity peaks
       • 6-4 days : Stick to low carb, high protein diet keeping glycogen stores low
         • 3-1 days : swap to carb rich diet to build up glycogen stores again
           • Night before : Often a large carb rich meal (Pasta Party)
   • The main source of energy
   • Simple Carbohydrates
     • Sugars and glucose
     • A lot of energy for immediate use
   • Complex Carbohydrates
     • Provide a slow release of energy - important because of high levels of energy needed
     • 60% of Sarah's diet

2. Proteins

   • Needed to build muscles and repair tissue after training sessions
   • Also a source of energy

3. Fats

   • Unsaturated fats needed for energy
   • A source of stored energy
     • She will need some
     • only used when stores of carbs are low
   • May lead to weight gain
     • Would inhibit her performance
   • cholesterol => heart disease

4. Vitamins

   • Help the body function normally
   • Maintenance of good general health and well-being

5. Minerals

   • Maintain her health and well- being
   • Iron helps release energy from food
   • Calcium helps Sarah's bones grow strong and healthy
   • Iron also helps red blood cell production - useful to Sarah

6. Fibre

   • Helps the digestive system
     • Prevents constipation
   • Can help with weight control
     • Important that Sarah maintains the correct body weight

7. Water

   • Essential to prevent dehydration
   • Regulates body temp