1. © Folens 2009 FOR EDEXCEL 1.1.5 Your personal health and well-being Diet timing 1 Diet timing

2. © Folens 2009 FOR EDEXCEL 1.1.5 Your personal health and well-being What you will learn about in this topic: 1.When you should eat to maximize your potential 2.Carbohydrate loading 3.High-protein diets Diet timing 2

3. © Folens 2009 FOR EDEXCEL 1.1.5 Your personal health and well-being Diet timing 3 Learning objectives By the end of this presentation you should be able to: Understand how the time of day you eat affects performance Describe what carbohydrate loading is Explain high-protein diets

4. © Folens 2009 FOR EDEXCEL 1.1.5 Your personal health and well-being What an athlete eats leading up to an event can greatly affect their performance. An athlete’s diet should be carefully monitored. Special note of what and how much is eaten and the timing of the intake should be made. Diet timing 4

5. © Folens 2009 FOR EDEXCEL 1.1.5 Your personal health and well-being Timing Diet timing 5 The time of day can also affect an athlete’s performance. For example, eating breakfast is essential to set an athlete up for the day.

6. © Folens 2009 FOR EDEXCEL 1.1.5 Your personal health and well-being When you eat in relation to playing a sport is also important. Eating food within an hour of playing sport is not recommended as the digestive system is still processing the food and you will divert blood away from it to the muscles you use when you exercise. Diet timing 6

7. © Folens 2009 FOR EDEXCEL 1.1.5 Your personal health and well-being Carbohydrate loading By eating more carbohydrates, a store of glycogen is built up in the body. Diet timing 7 In competition this store will reduce levels of fatigue and so help to maintain a standard of performance.

8. © Folens 2009 FOR EDEXCEL 1.1.5 Your personal health and well-being Planning A sports diet must be planned: Diet timing 8 The week before a competition Eat complex carbohydrates to build glycogen stores.

9. © Folens 2009 FOR EDEXCEL 1.1.5 Your personal health and well-being Three/four days before competition Eat small snacks that are high in carbohydrates every two to three hours, plus a smaller portion of protein. Diet timing 9

10. © Folens 2009 FOR EDEXCEL 1.1.5 Your personal health and well-being Morning of competition Eat a meal high in complex carbohydrate and low in fat, protein and fibre. Diet timing 10

11. © Folens 2009 FOR EDEXCEL 1.1.5 Your personal health and well-being During the competition For long-distance events, take in carbohydrate drinks. For tournaments, eat carbohydrates between matches. Diet timing 11

12. © Folens 2009 FOR EDEXCEL 1.1.5 Your personal health and well-being After competition Drink fluids to rehydrate the body. Eat small amounts of carbohydrates to replenish glycogen stores and speed up recovery time (about 2g per kilogram of body weight). Diet timing 12

13. © Folens 2009 FOR EDEXCEL 1.1.5 Your personal health and well-being High-protein diets High-protein diets often require a sportsperson to have smaller meals more often; six to eight meals in a day is common. The meals are usually smaller and higher in protein to aid the body’s digestion and avoid the storage of excess energy drawn from food. Smaller meals are broken down quicker and allow the body to use the protein to repair and fuel itself more efficiently. Diet timing 13

14. © Folens 2009 FOR EDEXCEL 1.1.5 Your personal health and well-being Diet timing 14 Performers who need to increase muscle mass and reduce weight in a short space of time (such as a few weeks) go on a high-protein diet. This is because protein-rich diets are often low in carbohydrates so the body loses water it would normally get from carbohydrates, meaning the person loses weight.

15. © Folens 2009 FOR EDEXCEL 1.1.5 Your personal health and well-being This diet is also used by athletes of all types after an injury or accident to help repair body tissue. Body builders use this diet to burn fat and increase muscle size. Taking supplements such as creatine can also aid this process. Diet timing 15

16. © Folens 2009 FOR EDEXCEL 1.1.5 Your personal health and well-being Diet timing 16 Task 1.Think about what you have eaten and what sports you have played over the past week. Put this information into a table.

17. © Folens 2009 FOR EDEXCEL 1.1.5 Your personal health and well-being 2.Is there a relationship between when you ate and how you felt when you played? For example, did you have a practical PE lesson straight after lunch? If so, how did eating before exercise make you feel and do you think it affected your performance? Diet timing 17

18. © Folens 2009 FOR EDEXCEL 1.1.5 Your personal health and well-being Exam questions 1. Why do athletes use carbohydrate loading diets? Diet timing 18 A.To make them really strong B.To help repair damaged body tissue after injury C.To help them keep on performing for longer in an event D.Because it is the latest fad diet

19. © Folens 2009 FOR EDEXCEL 1.1.5 Your personal health and well-being Diet timing 19 What you have learnt in this topic: 1.When you should eat to maximize your potential 2.Carbohydrate loading 3.High-protein diets

20. © Folens 2009 FOR EDEXCEL 1.1.5 Your personal health and well-being Diet timing 20 Learning objectives You should now be able to: Understand how the time of day you eat affects performance Describe what carbohydrate loading is Explain high-protein diets