1. Unit 14 – Exercise, Health & Lifestyle
Lifestyle Factors
Diet

2. Lifestyle Factors - Diet
Diet – your typical pattern of food consumption Balanced Diet – ‘a diet that provides the correct amount of nutrients required by your body without excess or deficiency’ Adams et al – Btec Level 3 Sport book 2

3. Your Diet
Your diet should do 2 things 1- provide enough energy & nutrients to maintain your normal physiological functions, including growth & repair of body tissues 2 – offer you protection from disease

4. Benefits of a healthy diet
Increase in energy & vitality
Increase in the function of the immune system
Maintenance of a healthy body weight
Decrease in the risk of chronic diseases
There are direct links between good dietary habits & disease prevention

5. Negative effects of a poor diet
A poor diet is one that;-
Does not have enough of the essential components
Has too much of one or more components
Has imbalances

6. For example Not enough;- Vitamin C = scurvy Calcium = osteoporosis Iron = anaemia Too much;- Calories = obesity Fat = chronic heart disease Imbalances;- When there is an increase in the need of something e.g. Growth, pregnancy, old age

7. Less than 35% of total energy Saturated Fat
Nutrient
Recommendation
Total Fat
Less than 35% of total energy
Saturated Fat
No more than 11% of total energy
Protein
Less than 15% of total energy
Carbohydrate
50% of total energy
Fibre
18g per day
Salt
6g per day
Source – Btec Level 3 Sport – book 2

8. Healthy Eating Recommendations
Eat the correct amount to maintain a healthy body weight – Daily calories - men = 2,500
women = 2,000
Reduce intake of;- saturated fat
sugar
salt
Base meals on foods high in starch & fibre
Get your 5-a-day to ensure enough vitamins & minerals
Don’t ‘diet’

10. The Importance of Diet to Sports People
Fuel to train and perform at the elite level
• Optimal gains from the training program
• Enhanced recovery between workouts and between events
• Achievement and maintenance of an ideal body weight and physique
• Benefits from the many health-promoting components of food without the requirement for supplements
• A reduced risk of injury, overtraining fatigue and illness
• Confidence in being well-prepared to face competition
• Consistency in achieving high-level competition performances
• Enjoyment of food and social eating occasions at home and during travel

11. Increased Demand for Carbohydrates
Targets for carbohydrate intake • Immediate recovery after exercise (0-4 hours): 1 g per kg of the athlete’s body weight (BW) per hour • Daily recovery from a moderate duration/low intensity training program: 5-7 g per kg BW per day • Recovery from moderate-heavy endurance training: 7-12 g per kg BW per day • Daily recovery from extreme exercise program (more than 4-6 h+ per day): g or more per kg BW per day

12. Increase in demand for Protein
Some sports scientists have suggested that endurance and resistance-training exercise may
increase daily protein needs up to a maximum
of g per kg body weight (BW), compared to the recommended intake of 0.8 g/kg BW for a sedentary person