1. Diet 1 Diet

2. What you will learn about in this topic: 1.A healthy, balanced diet 2.How diet can aid a sportsperson Diet 2

3. Diet 3 Learning objectives By the end of this presentation you should be able to: Understand why diet is important to sports performance Describe the different parts of a balanced diet Explain how special diets can aid sports performance

4. Task Why do we need to eat food? Spend three minutes noting down as many reasons as you can think of. Diet 4

5. Balanced diet A balanced diet is made up of seven different categories: Diet 5 1.Carbohydrates 2.Proteins 3.Fats 4.Vitamins 5.Minerals 6.Fibre 7.Water

6. Carbohydrates Carbohydrates are the sugars and starches found in certain foods, which are changed into a sugar called glucose by the body. Carbohydrates can be divided into two sub-groups: 1. Simple carbohydrates 2. Complex carbohydrates Diet 6

7. Simple carbohydrates consist of one or two sugar units. For example: Sugar Sweets Honey Fruit Diet 7

8. Complex carbohydrates consist of hundreds of sugar units. For example: Bread Pasta Rice Potatoes Diet 8

9. Carbohydrates are stored in the liver and muscles as glycogen. Glycogen converts to glucose and is used as energy for the muscles, brain and other organs. Excess carbohydrates are stored as fats. Diet 9

10. Carbohydrates aid the sportsperson by providing a ready source of energy for when the muscles need it. Athletes training hard use up carbohydrate stores quickly so diets should be high in this food type. Diet 10

11. Protein Proteins are large molecules required for the structure, function and regulation of the body’s cells, tissues and organs. Protein from food helps to build muscle and repair tissue, which is essential after an injury. Diet 11

12. Protein is found in: Diet 12 Meat Fish Pulses (such as chickpeas, lentils and beans) Nuts

13. Protein is broken down into amino acids. The body requires 21 types of amino acids to function properly. Our bodies can produce 13 types of non-essential amino acids. The other eight essential amino acids come from protein in our food. Diet 13

14. Excess protein is converted into fat. Sportspeople who need large muscle size will take in extra proteins for this effect. Diet 14

15. Fats Fats are a form of stored energy, released slowly when there is a lack of carbohydrates. Fats should make up 30 per cent of a combination of saturated, polyunsaturated and monounsaturated fatty acids. Diet 15

16. Diet 16 Sources of fat include: Milk Cheese Butter Oils

17. Increasing the body size and weight, important for sports that require extra bulk. Storing energy that is slowly released when there is a lack of carbohydrates. Diet 17 Fats aid the sportsperson by:

18. However, unnecessary weight can inhibit performance and lead to high cholesterol levels. Diet 18

19. Vitamins Vitamins are key nutrients that the body needs in small amounts to grow and stay strong. There are 13 vitamins in total. Diet 19

20. Sources of vitamins include: Citrus fruit (vitamin C) Fish and liver (vitamin A) Diet 20 Whole grains and nuts (vitamin B1) Vegetable oil (vitamin E)

21. Vitamins aid the sportsperson by helping with: Vision Production of red blood cells Blood clotting Condition of bones and teeth Skin condition Diet 21

22. Minerals Minerals are nutrients needed by the body to help it function properly. Minerals are: Iodine Iron Calcium Diet 22

23. Iodine aids normal growth which is essential for the athlete to help energy production and comes from milk and saltwater fish. Diet 23

24. Iron helps the production of red blood cells and the way oxygen is carried in the body by haemoglobin. Iron comes from liver and green vegetables. Diet 24

25. Calcium helps bones to grow and comes from: Milk Cheese Cereals Diet 25

26. Fibre Fibre (or roughage) helps digestion but contains no nutrients. Diet 26

27. There are two types of fibre: 1.Insoluble: this adds bulk to food, helping it to move through the digestive system Diet 27 2.Soluble: helps to reduce cholesterol, keeping the heart healthy

28. Fibre aids the sportsperson as: Diet 28 Less cholesterol in the body allows the heart to work more efficiently Less water retention occurs when the body’s digestive system is functioning properly

29. Water Diet 29 Water allows the blood to flow more easily around the body.

30. Drinking water is extremely important when exercising, as the body demands more oxygen, nutrients, heat control and waste removal. Diet 30

31. Two-thirds of the body is made up of water. Sportspeople need to constantly replenish water lost through sweat, urine and condensation when they breathe. In extreme heat more water is needed to stop the effects of dehydration and heatstroke. Diet 31

32. Diet 32 Exam questions 1. Give an example of a diet that could benefit a sports performer and explain how it works.

33. Diet 33 2. The seven parts of a balanced diet are: A.Water, fibre, milk, protein, fats, carbohydrates, minerals B.Water, protein, minerals, fats, vitamins, fibre, carbohydrates C.Water, fat, protein, dairy products, vitamins, fibre, carbohydrates D.Fats, carbohydrates, vitamins, minerals, protein, sugars, milk

34. Diet 34 What you have learnt in this topic: 1.A healthy balanced diet 2.How diet can aid a sportsperson

35. Diet 35 Learning objectives You should now be able to: Understand why diet is important to sports performance Describe the different parts of a balanced diet Explain how special diets can aid sports performance