Objective 1 You must understand: Characteristics of a balanced diet: Meets the nutritional requirements of an individual Includes foods from all of the food groups (e.g. meat and dairy, fruit and vegetables, fats and sugars) Contains a variety of foods Suits the needs/tastes of the individual (e.g. accounting for allergies/intolerance to some ingredients) What nutrients are (e.g. chemicals a living organism needs in order to live and grow) The role of nutrients in a healthy, balanced diet: Carbohydrates (e.g. quick supply of energy) Fats (e.g. slower supply of energy, transport some vitamins around the body) Proteins (e.g. repair muscle damage) Fibre (e.g. helps maintain healthy bowels) Water (e.g. keeps the body hydrated) Vitamins and minerals (e.g. help strengthen bones, maintain a healthy immune system) Food sources of nutrients: Carbohydrates (e.g. pasta, potatoes) Fats (e.g. dairy products, fish) Proteins (e.g. meat, pulses) Fibre (e.g. cereals, wholemeal bread) Vitamins and minerals (e.g. fresh fruit and vegetables) Areas of Strength Areas of Weakness Pre Revision Post Revision Characteristics of a balanced diet: Balanced diet – Eating the right foods in the right amounts. This will allow us to exercise and work properly Varied diet - If we don’t eat a variety of foods in the correct proportions we won’t get all the nutrients we need to make up a balanced diet Nutrients - Are molecules in food that all organisms need to make energy, grow, develop, and reproduce. Nutrients are digested and then broken down into basic parts to be used by the organism. Variety as well as balance The Eatwell guide shows us what foods we should be eating and in what quantities. E.g. the largest parts of the diet should come from: Fruit & Vegetables Starchy carbohydrates Variety is important to get all the necessary nutrients. There are seven nutrients. Carbohydrates Fats Proteins Vitamins Minerals Fibre Water The energy balance makes sure the The energy balance calories we take in is equal to the number of calories we expend. If we take in more calories we will gain weight If we take in too little calories we will lose weight We need to have a balance so we have the correct nutrients for energy A diet should meet the needs of the individual: A diet should consider the lifestyle needs of an individual and should take into account any food allergies and the intolerance to some ingredients the individual has. The body’s immune system keeps you healthy by fighting off infections and other dangers to good health. A food allergy reaction occurs when your immune system overreacts to a food or a substance in a food, identifying it as a danger and triggering a protective response Food Allergies While any food can cause an adverse reaction, eight types of food account for about 90 percent of all reactions: Eggs Egg allergy develops when the body’s immune system becomes sensitized and overreacts to proteins in egg whites or yolks. When eggs are eaten, the body sees the protein as a foreign invader and sends out chemicals to defend against it. Milk Milk is one of the most common food allergens. People with an allergy to cow’s milk may also be allergic to milk from other animals, including sheep and goats. Peanuts Peanuts can cause a life-threatening reaction in some people. Peanuts are one of the food allergens most commonly associated with anaphylaxis, a sudden and potentially deadly condition that requires immediate attention and treatment. Tree nuts Fish Shellfish Wheat Soy An allergy to tree nuts is one of the most common food allergies. Along with peanuts and shellfish, it is also one of the food allergens most frequently linked to anaphylaxis, a potentially life-threatening reaction that impairs breathing and can send the body into shock. Having an allergy to a finned fish (such as tuna, halibut or salmon) does not mean that you are also allergic to shellfish (shrimp, crab and lobster). While some allergists recommend that individuals with a fish allergy avoid eating all fish, it may be possible for someone allergic to one type of fish to safely eat other kinds. shellfish is among the most common and dangerous food allergens, sending more food-allergic people to hospital emergency rooms than any other. A shellfish allergy is different from an allergy to fish. Those who are allergic to shellfish do not necessarily have to avoid fish and vice versa. Wheat allergy is most common in children; about two-thirds of them outgrow it at a relatively young age. Though many patients with wheat allergy can eat other grains, that’s not true for everyone. A member of the legume family, soy is a common ingredient in infant formulas and many other processed foods. In young children, soy is one of the most common food allergens. Food Intolerance Food allergies trigger the immune system, while food intolerance does not. Some people suffer digestive problems after eating certain foods, even though their immune system has not reacted Lactose Lactose intolerance is a common digestive problem where the body is unable to digest lactose, a type of sugar mainly found in milk and dairy products. Gluten Gluten intolerance is a fairly common problem. It is characterized by adverse reactions to gluten, a protein found in wheat, barley and rye. Celiac disease is the most severe form of gluten intolerance. Caffeine People are affected by caffeine in different ways; some are much more sensitive than others and have to adjust their intake accordingly. General guidelines say that 4-5 cups of coffee per day is fine, but this may be far too much for some, with symptoms appearing even with the smallest amounts. Histamine Many foods and drinks contain histamine such as alcohol, bananas cured meats, dried fruit and smoked fish. Histamine intolerance occurs when there is a build-up of histamine in the body. Additives Food additive intolerance has been a steadily-growing problem over the last thirty years because more and more foods contain additives. These include artificial sweeteners, colourings and flavourings. Common symptoms of food intolerance Common symptoms of food allergies Vomiting and/or stomach cramps Hives Shortness of breath Wheezing Repetitive cough Shock or circulatory collapse Tight, hoarse throat; trouble swallowing Swelling of the tongue, affecting the ability to talk or breathe Weak pulse Pale or blue colouring of skin Dizziness or feeling faint Anaphylaxis (a potentially lifethreatening reaction that can impair breathing and send the body into shock) Bloating Migraines Headaches Cough Runny nose Feeling under the weather Stomach ache Irritable bowel Hives The role of nutrients in a healthy, balanced diet: Food sources of nutrients: Macronutrients Carbohydrates Main points How much do you need Main fuel source Easily used by the body for energy Can be stored in the muscles and liver as glycogen Simple carbohydrates are called monosaccharides and include jam, sugar, fizzy drinks Complex carbohydrates are called polysaccharides and include, pasta, rice, potatoes, bread 375- 475 grams 50-60 % of total calories should come from complex carbohydrates More active individuals will need 70% to replace depleted glycogen stores Fats Main points How much do you need Energy source Men no more than 30g per day Absorbs certain vitamins Women no more than 20g per Provides heat insulation day Maintains cell membranes 20-35 % of total calories Two main types of fat = saturated and unsaturated should come from fats Saturated fats include: butter, lard, cakes, biscuits, red meat Monounsaturated include: olive oil, peanuts Polyunsaturated include: sunflower oil, oily fish, nuts Proteins Main points Growth (children and pregnant women) Repair and building tissue Can provide energy Making essential enzymes Proteins are classified into two groups: complete proteins and incomplete proteins Complete proteins contain essential amino acids that the body cannot produce, they are found in meat, poultry, fish, eggs milk Incomplete proteins lack one or more essential amino acids, they are found in cereals pasts, nuts, seeds, pulses How much do you need Men no more than 55g per day Women no more than 45g per day 12-20 % of total calories should come from protein Micronutrients Vitamin A Main points Needed for the normal functioning of the eyes and respiratory tract Keeps the immune system healthy Found in leafy vegetables, carrots, liver and milk How much do you need 0.7mg per day for men 0.6mg for women A lack of vitamin A can lead to poor vision Vitamin B Main points They keep the eyes, skin and nervous system healthy Found in lean meats, eggs, cereals, and wholegrain breads How much do you need N/A Vitamin C Main points Helps protect cells and keep them healthy Needed for the maintenance of healthy connective tissue Found in citrus fruits, green vegetables How much do you need Adults need 40mg of vitamin C per day Lack of vitamin C can lead to scurvy (bleeding gums, loss of teeth) Vitamin D Main points Is needed for the absorption of calcium Keeps bones and teeth healthy Found in the diet and from sunlight How much do you need Too much can lead to excess levels of calcium in the blood Lack of vitamin D can cause rickets Calcium Main points Needed to build strong bones and teeth Ensures blood clots normally Found in milk, dairy products and green vegetables How much do you need Adults need 700mg of calcium per day Lack of calcium can lead to poor bone health and diseases such as osteoporosis Iron Main points Needed for the formation of haemoglobin which transports oxygen in the blood Found in liver, meat, beans, nuts and dried fruit How much do you need 8.7mg per day for men 14.8mg per day for women Lack of iron can lead to anaemia Water Main points Needed to hydrate the body Needed to regulate temperature Water is lost through sweating, breathing and digestion How much do you need Adults need to drink 2 litres of water per day. More active individuals need more Fibre Main points Needed for a health digestive system Can prevent heart disease, bowl cancer and type 2 diabetes Found in cereals, potatoes, vegetables, bread and pulses How much do you need 2 to 5 year-olds: need about 15g 5 to 11 year-olds: need about 20g 11 to 16 year-olds: need about 25g Adults: need about 30g A Balanced diet of a footballer? Carbohydrates are needed for: Water is needed for: It is important footballers eat enough carbohydrates to ensure Water is needed to keep the glycogen store are full to provide energy to train and play matches. body hydrated they should Complex carbohydrates should be the main source in the diet. About drink water before during and 60 percent to 70 percent of a soccer player's total daily caloric after exercise. They should intake should be supplied by carbohydrates, or roughly 7-10 grams of drink 50ml per kg of body carbohydrates for every kg of a player's body weight daily. weight. Fats are needed for: Fibre is needed for: Football players should not Fibre keeps the digestive avoid fat, but they should focus system healthy and can on mono- and polyunsaturated prevent illness which allows the sources like seafood, nuts and player to train and play. They nut butters, olives, avocados should eat 30g per day. and vegetable oils such as olive oil. Footballers should have between 20-25% of total calories from fat. A 75kg player should have approximately 100g of fat daily, Vitamins are needed for: Vitamins are needed to to keep the body healthy and free from disease. This allows a player to train and play. Illness would affect performance. Protein are needed for: Minerals are needed for: Proteins are needed for growth and repair they are Minerals keep the body healthy, calcium important after a hard training session or match. is important to keep bones strong. Players weighing 75kg should have around 100 to 130 Strong bones are essential so they do grams of protein per day. Protein should come from low fat sources such as: chicken, fish, nuts and pulses. not break when getting tackled. Objective 2 You must understand: The importance of nutrition before, during and after exercise: Before (e.g. hydrate, provide energy source, quick energy boost) During (e.g. stay hydrated, replenish carbohydrates) After (e.g. rehydrate straight away, eat a meal containing carbohydrates and protein within 2 hours to aid recovery) The reasons for the varying dietary requirements of different activity types: Endurance/aerobic activities (e.g. marathon, triathlon) carbohydrate loading, hydration energy needed for long periods high levels of hydration needed to sustain activity over long periods Short, intense/anaerobic activities (e.g. 400m swim, basketball) Carbohydrates (not carbo-loading) Low fat – energy for short Sharp bursts of activity, aid recovery) Strength based activities (e.g. weightlifting) High in protein, 5-7 meals every day Build muscle mass, limit excess body fat The use of dietary supplements: Definition of dietary supplements (e.g. products that provide nutrients which are either missing or being consumed in insufficient quantities) Types of dietary supplements used in sport (e.g. multivitamins, protein powders, herbs, creatine) Why they are used in sport (e.g. speed up recovery, increased energy, speed up the burn off of fat) Issues associated with the use of supplements (e.g. confusion over which are/are not allowed in sport, links to potential health risks/injuries) Areas of Strength Areas of Weakness Pre Revision Post Revision The importance of nutrition before, during and after exercise: Before Exercise The pre-event meal is an important part of the athlete’s pre-exercise preparation. A high-carbohydrate meal three to four hours before exercise is thought to have a positive effect on performance. A small snack one to two hours before exercise may also benefit performance. Some people may experience a negative response to eating close to exercise. A meal high in fat or protein is likely to increase the risk of digestive discomfort. It is recommended that meals just before exercise should be high in carbohydrates and known not to cause gastrointestinal upset. It is important that athletes eat enough carbohydrates a couple of days before strenuous activity to ensure glycogen stores in the liver and muscles are full. Examples of appropriate pre-exercise meals and snacks include cereal and low-fat milk, toast/muffins/crumpets, fruit salad and yoghurt, pasta with tomato-based sauce, a low-fat breakfast or muesli bar, or low-fat creamed rice. During Exercise During exercise lasting more than 60 minutes, an intake of carbohydrate is required to top up blood glucose levels and delay fatigue. Current recommendations suggest 30-60 g of carbohydrate is sufficient, and can be in the form of lollies, sports gels, low-fat muesli and sports bars or sandwiches with white bread. It is important to start your intake early in exercise and to consume regular amounts throughout the exercise period. It is also important to consume regular fluid during prolonged exercise to avoid dehydration. Sports drinks, diluted fruit juice and water are suitable choices. For people exercising for more than four hours, up to 90 grams of carbohydrate per hour is recommended After Exercise Rapid replacement of glycogen is important following exercise. Carbohydrate foods and fluids should be consumed after exercise, particularly in the first one to two hours after exercise. To top up glycogen stores after exercise, eat carbohydrates with a moderate to high GI in the first half hour or so after exercise. This should be continued until the normal meal pattern resumes. Suitable choices to start refuelling include sports drinks, juices, cereal and low-fat milk, low-fat flavoured milk, sandwiches, pasta, muffin/crumpets, fruit and yoghurt. Protein is important for growth and repair of the muscles. Protein should be eaten within 2 hours of exercise and could be in the form of protein bars/shakes or food such as chicken, fish, nuts. Water is important after exercise to replace any fluid loss The reasons for the varying dietary requirements of different activity types: Endurance/Aerobic type Activities Examples include: Marathon runner Tour de France Triathlon Long distance swimming Nutritional Requirement Explanation Carbohydrates Carbohydrates are the most important nutrient to endurance athletes as they provide us with energy, this is essential for endurance athletes as they rely on glycogen stores in their muscles and liver. Glycogen ensures the performer has enough energy to complete their event. If a marathon runner has low glycogen stores they will get tired more quickly, they may hit the wall and be unable to finish their event. This happened to Alister Brownlee during a triathlon (see picture) Endurance athletes will carbo load prior to an event and will eat foods high in carbohydrates a couple of days before a race. This will ensure their glycogen stores are full to ensure maximum performance Endurance athletes will often take energy gels during an event to give a boost of energy and replace glycogen in their body. Fats Fats are important as they provide energy. The produce more energy than carbohydrates but take longer to break down. The fitter an individual the more efficient the body is at using fats as an energy source. Performers should eat good fats from vegetables and nuts and avoid fats high in cholesterol. Water Water is important to prevent dehydration, this is more likely to occur during endurance events. Many events allow performers to drink water during events and competitions. A high level of hydration is important. Protein Protein is important for growth and repair of muscles. This will help adapt muscles for endurance events and also aid recovery. Endurance athletes must be careful not to put on too much muscle mass as it will slow them down. Vitamins & Minerals Vitamins and minerals are important to keep the body healthy and free form disease. If they get ill they will not be able to train and compete which will have a negative effect on performance. Short, intense/anaerobic activities Examples include: 400m Sprinters Rugby Players Netballers Basketballers Hockey players Nutritional Requirement Carbohydrates Explanation Carbohydrates are important but not to the extent of endurance athletes. They do not need to carbo load. They need the glycogen in their muscles to create energy. The energy is created anaerobically, which means without oxygen. It is important that glycogen stores are full to allow anaerobic respiration. A short intense anaerobic activity should have approximately 60% carbohydrates and they should be sourced from foods such as rice, potatoes, pasta and vegetables. Fats Fats are also important as they provide energy. The produce more energy than carbohydrates but take longer to break down. The fitter an individual the more efficient the body is at using fats as an energy source. Fats although important the diet overall should be low on fat. Performers should eat good fats from vegetables and nuts and avoid fats high in cholesterol. A short intense anaerobic activity should have approximately 25% fats Protein Protein is important for growth and repair of muscles. This will help adapt muscles for endurance events and also aid recovery. Muscular strength is more important in A short intense anaerobic activity as they rely on power which is a combination of speed and strength. Protein should make up approximately 15% of their diet and come from sources such as chicken, fish, beans and nuts. Water Water is important to prevent dehydration, water can be taken at intervals during a match to prevent muscle craps and fatigue which are symptoms of dehydration Vitamins & Minerals Vitamins and minerals are important to keep the body healthy and free form disease. If they get ill they will not be able to train and compete which will have a negative effect on performance. Strength based activities Examples include: Weight lifters Shot-putters Javelin throwers Hammer Throwers Nutritional Requirement Explanation Protein Protein is the most important nutrient for strength-based activities. They rely on muscular strength to perform, Protein provides growth and repair of muscles. When athletes train hard micro tears will occur in the muscle fibres. Protein is important to repair the micro tears and to adapt the muscles to they grow in size. A high protein diet is essential for strength-based activities. During hard weight training sessions, it me be necessary to take protein supplements such as protein shakes or bars. A power lifter would need much more protein than average person they may eat up to 150g of protein per day compared to 55g for the average person. Food sources should include: chicken, beef, milk, fish, nuts and pulses. Strength based activities need lots of calories and should eat small potions and often. They should eat between 5 and 7 meals per day. Carbohydrates Carbohydrates are less important but are still needed. They are needed to provide energy when training for competitions. Insufficient carbohydrates from the diet will mean reduced glycogen stores in the muscle which can lead to decreased athletic performance. Studies showed an average resistance training session can deplete muscle glycogen stores by 30-40%. Fats Due to the nature of strength activities there is little fat to be utilized by the athletes. This means it can make up a smaller percentage of the diet. Fat is still important, providing essential fatty acids for general health, support to anabolic hormones and aids in the digestion and absorption of fat-soluble nutrients. Therefore, a moderate amount of healthy fats in the athlete’s diet can prove beneficial. Water Water is important to prevent dehydration. Training for strength will still result in a loss of fluids through sweating. It is essential fluids are replaced as dehydration can significantly reduce performance. Vitamins & Minerals Vitamins and minerals are important to keep the body healthy and free form disease. If they get ill they will not be able to train and compete which will have a negative effect on performance. The use of dietary supplements: Definition of dietary supplements: “a product taken orally that contains one or more ingredients (such as vitamins, minerals, herbs, or amino acids) that are intended to supplement one's diet and are not considered food” Creatine Effect: Increase power and strength Creatine is a supplement you should definitely consider if you are a serious athlete who wants to ensure maximum intensity workouts and optimal gains in muscle size and strength. Creatine supplementation works by increasing the creatine content of skeletal muscles, which in turn extends the time muscles can exert maximal power. This is beneficial for just about any athlete because it translates into performing more reps in the weight room, sprinting faster, jumping higher, throwing harder, etc. Numerous studies have also reported that creatine supplementation augments muscle size and strength gains to resistance training. Dose: When first using creatine, it’s best to take 15-25g per day for 5 days. After this loading period, 3-5g per day is recommended for a maintenance dose. Magnesium Effect: Good nerve transmission, important for all athletes Magnesium is even more of a concern than zinc for many athletes, especially if you either sweat a lot, eat a highly refined diet, consume alcohol, or take diuretics — which all promote loss of magnesium from the body. Even a moderate depletion in magnesium can adversely affect nerve transmission, leading to disturbances in the normal way skeletal and heart muscles contract. Caffeine Effect: Makes exercise feel easier Many pre-workout supplements contain caffeine. Caffeine is a central nervous stimulant and is largely responsible for making you feel alert and making intense exercise feel easier. Caffeine will also mildly elevate fat burning and metabolic rate. Dose: Research indicates 200 to 600 mg delivers an optimal dose. Green Tea Extract Effect: Burn fat, increase lean muscle ratio A large body of work exists supporting positive effects of green tea on a wide range of biological effects that improve health and weight management. Most research has focused on EGCG as the predominant active ingredient responsible for green tea’s thermogenic and fat burning effects. Green tea has been shown to work by increasing cellular levels which in turn increases metabolic rate and breakdown of fat in cells. Dose: Take enough green tea extract to provide at least 270 mg of EGCG per day. Fish Oil Effect: Decreases muscle soreness Fish oil is rich in omega-3 fats (EPA and DHA), are associated with many health. In addition to promoting general health, omega-3 fats are important for athletes. Studies show that increasing omega-3 levels enhances insulin sensitivity and slows muscle loss. Omega-3 fats have also been shown to augment blood flow to muscles during exercise. Moreover, omega-3s in combination with exercise was recently shown to maximize fat loss and decrease muscle soreness and swelling after damaging exercise. Dose: The minimum starting dose is a total of 500 mg of EPA and DHA per day, which is equivalent to about one serving of fatty fish every other day. A more optimal dose for most people may be closer to 1g per day of EPA and DHA. If you are at high risk of heart disease, stroke or inflammatory condition, then 2g per day may result in better effects Whey Protein Effect: Muscle-building, dieting Proteins are the main building blocks of the human body. They're used to make various important things, including tendons, organs and skin, as well as hormones, enzymes, neurotransmitters and various molecules. Proteins are also the building blocks of the contractile elements in your muscles. Taking whey protein is a great way to increase your protein intake, which should have major benefits for weight loss. Studies have shown that replacing other sources of calories with whey protein, combined with weight lifting, can cause weight loss while increasing lean muscle mass Dose: Consume 10-30g at least 30 minutes pre-workout. Consume 10-30g immediately post-workout. Calcium Effect: Stronger bones and can prevents osteoporosis The bones and teeth contain over 99% of the calcium in the human body. Calcium is also found in the blood, muscles, and other tissue. Calcium in the bones can be used as a reserve that can be released into the body as needed. The concentration of calcium in the body tends to decline as we age because it is released from the body through sweat, skin cells, and waste. In addition, as women age, absorption of calcium tends to decline due to reduced oestrogen levels. Calcium absorption can vary depending on race, gender, and age. Bones are always breaking down and rebuilding, and calcium is needed for this process. Taking extra calcium helps the bones rebuild properly and stay strong. Iron Effect: Carry oxygen in the blood Your body needs the right amount of iron to work correctly. It's especially crucial for athletes, but not everybody gets enough. Iron is a trace mineral that helps the body transport oxygen through the blood and muscles, create red blood cells, and release energy from cells. So, having high enough levels of iron is necessary to deliver oxygen to your whole body for energy. Risks associated with taking Supplements Supplements can present a high risk for several reasons: Some supplements contain banned substances Some supplements can be contaminated during the manufacturing process Some supplements will list ingredients on the label differently to how they would appear on the Prohibited List Risk of counterfeit (fake) supplements, especially when purchased online Iron Too much iron can be toxic. If you do not have iron deficiency, do not take more than 45 mg per day. Higher doses cause stomach and intestinal side effects. Other symptoms include: Nausea Diarrhea Dizziness Vomiting Creatine When used orally at appropriate doses, creatine is likely safe to take for up to five years. However, there is concern that creatine taken in high doses is possibly unsafe and could damage the liver, kidneys or heart. Creatine can also cause: Muscle cramping Nausea Diarrhea Dizziness Gastrointestinal pain Dehydration Water retention Heat intolerance Fever Whey Protein Some people who are allergic to milk may be specifically allergic to whey. In moderate doses, whey protein does not typically cause any adverse events. However, consuming very high doses can cause: Stomach pains Cramps Reduced appetite Nausea Headache Fatigue Fish Oil There are some safety concerns when fish oil is taken in high doses. Taking more than 3 grams per day might keep blood from clotting and can increase the chance of bleeding. Fish oil can cause other side effects including: Belching bad breath heartburn nausea loose stools Taking fish oil supplements with meals or freezing them can often decrease these side effects. Calcium Some doctors think it's possible that taking calcium supplements may increase your risk of a heart attack. Other doctors believe that calcium supplements have little or no effect on your heart attack risk. Many people take calcium supplements to treat or prevent bone disease, such as osteoporosis. It's thought that the calcium in these supplements could make its way into fatty plaques in your arteries — a condition called atherosclerosis — causing those plaques to harden and increase your risk of heart disease. Caffeine Caffeine can cause insomnia, nervousness and restlessness, stomach irritation, nausea and vomiting, increased heart rate and respiration. In larger doses might cause headache, anxiety, agitation, chest pain Caffeine is unsafe when taken by mouth in very high doses as it can cause irregular heartbeats and even death. Green Tree Extract In some people, green tea can cause stomach upset and constipation. Green tea extracts have been reported to cause liver and kidney problems in rare cases. If taken in high doses side effects can range from mild to serious and include: headache Nervousness Sleep problems Vomiting Diarrhea Irregular heartbeat Heartburn Dizziness Convulsions, and confusion. Green tea also contains a chemical that has been linked with liver injury when used in very high doses. Magnesium An overdose of magnesium through dietary sources is unlikely, because any excess magnesium that is consumed in food will be eliminated in the urine. However, a high intake of magnesium from supplements can lead to gastrointestinal problems, such as: Diarrhea Nausea Cramping Very large doses can cause kidney problems, low blood pressure, urine retention, nausea and vomiting, depression and lethargy, a loss of central nervous system (CNS) control, cardiac arrest, and possibly death. Objective 3 You must understand: The definition of malnutrition: E.g. A condition which results from an unbalanced diet in which some nutrients are lacking, missing, taken in excess or taken in the wrong proportion) The effects of overeating on sports performance and participation: If you are overweight your fitness will deteriorate (e.g. your flexibility, agility and stamina will decrease) You lose confidence and become anxious about participating You can develop a range of illnesses (e.g. high blood pressure, arthritis) which prevent you from Participating in certain activities Eating large amounts immediately before participating in a sports activity can make you feel sick during participation The effects of under eating on sports performance and participation: You will have less energy (e.g. not taking in enough carbohydrates) and tire quickly Your muscles and bones weaken, increasing the risk of injury Your concentration becomes impaired You may develop an eating disorder (e.g. anorexia) and train too hard leading to injury and/and/or illness You may develop an illness which prevents you from participating (e.g. kidney infections) The effects of dehydration on sports performance and participation: You can overheat leading to heat stroke Your concentration becomes impaired You will tire more quickly You become ill during participation (e.g. vomiting) Areas of Strength Areas of Weakness Pre Revision Post Revision Malnutrition Definition Malnutrition is a serious condition that occurs when a person’s diet doesn't contain the right amount of nutrients. It means "poor nutrition" and can refer to: undernutrition – not getting enough nutrients overnutrition – getting more nutrients than you need Signs and symptoms Common signs of malnutrition include: unintentional weight loss – losing 5-10% or more of weight over three to six months a low body weight lack of interest in eating and drinking feeling tired all the time feeling weaker getting ill often and taking a long time to recover in children, not growing at the expected rate or not putting on weight as would normally be expected Treatment Treatment depends on the person’s general health and how severely malnourished they are. The first dietary advice is usually: eating "fortified" foods that are high in calories and protein snacking between meals having drinks that contain lots of calories Prevention The best way to prevent malnutrition is to eat a healthy, balanced diet. You need to eat a variety of foods from the main food groups, including: plenty of fruit and vegetables plenty of bread, rice, potatoes, pasta and other starchy foods some milk and dairy foods some meat, fish, eggs, beans and other non-dairy sources of protein The effects of overeating on sports performance and participation: Fitness: Excessive weight puts a lot of stress on the muscles as you need to carry the weight of your body. You tend to feel tired, lazy, irritated as well as experience muscular and joint pains. Being overweight will result in a deterioration of your fitness. You will not be as flexible, agile or as fast you to the excess weight you are carrying Sporting Example: If a footballer is carrying excess fat it will slow them down. They will be unable to keep up with their opponents when defending and find space when in attack. Carrying extra weight will result in the player getting tired more quickly. They may struggle to keep up with the pace of the game towards the end of the match. This will affect their individual and team performance. Physical health Overeating can lead to obesity. The term obese describes a person who's very overweight, with a lot of body fat. It's a common problem in the UK that's estimated to affect around 1 in every 4 adults and around 1 in every 5 children aged 10 to 11 It's very important to take steps to tackle obesity because, as well as causing obvious physical changes, it can lead to a number of serious and potentially lifethreatening conditions. These include: type 2 diabetes coronary heart disease some types of cancer, such as breast cancer and bowel cancer stroke Other health risks associated with overeating include: If you start eating a lot of high calorie, high fat junk, it leads to other health disorders and ailments and causes serious damage to the digestive system. You are prone to high cholesterol and high blood sugar Oil levels in the body gets affected which may lead to skin related problems like acne. People who overeat tend to develop a bad mouth and body odour. Sporting Example: Being obese will have many negative effects on performance, these include: Fitness levels, mental health and participation. Mental health People who suddenly put on weight tend to lose their confidence on their appearance and worry excessively about their social image. This causes them to lose self-confidence and selfesteem. They try to deprive themselves of the food items they love and in turn increase the urge to eat more. Sporting Example: If you are low in confidence and self esteem through overeating it may have a negative effect on performance. If you have put on weight through overeating and have a low body image you may feel uncomfortable exercising in front of other people. This can a reason for missing training or stopping exercising completely. If you are low in confidence it may affect your performance in a match as a positive mental attitude is essential in performing well. It is important when performing under pressure such as taking a penalty. Participation levels Overeating can affect participation in sport for several reasons, it may affect what sports or physical activities you are able to participate in. this may be due to their size, fitness levels, weight or due to a medical reason. Sporting Example: Fitness levels due to being overweight/obese may affect what sport you participate in. Due to excess weight you may struggle to run or get severe joint pains. This may stop you from taking part in team sports such as football and rugby. Swimming may be a better option. If an individual has medical problems such as high blood pressure from overeating this may stop them from taking part in strenuous activities such as weight lifting as it may cause a heart attack or stroke. Eating immediately before exercise When we exercise your working muscles need more oxygen which is used for energy. Because the blood carries the oxygen it diverted away from inactive areas such as the stomach and to the working muscles. This is called the redistribution of blood or vascular shunting. If we eat a large meal immediately before exercise the food will not be fully digested. It will sit in your stomach and may cause stomach cramps because the oxygen/energy needed to digest the food is redistributed to the working muscles. Sporting Example: Do not eat a large meal two hours before exercise this will allow time for food to be fully digested. The effects of under eating on sports performance and participation: Less Energy During digestion, all carbohydrates are broken down into sugar (glucose), which is the body’s primary energy source. Glucose can be converted into glycogen and stored in the liver and muscle tissue. It can then be used as a key energy source during exercise to fuel exercising muscle tissue and other body systems. Athletes can increase their stores of glycogen by regularly eating high-carbohydrate foods. If carbohydrate in the diet is restricted, a person’s ability to exercise is compromised because there is not enough glycogen kept in storage to fuel the body. Sporting Example: Endurance athletes will carbo load a couple of days prior to an event or competition this to ensure glycogen stores are full and they have enough energy to complete the race. If glycogen stores are not full the will run out of energy more quickly. It will make them feel more tired, dizzy and nauseas. This will have a negative effect on their performance. Less Strength: Protein is essential for muscle growth, strength, and repair. Insufficient protein in your diet reduces lean body mass, muscle strength, and function. Not consuming enough protein can also cause muscle cramping, weakness, and soreness. Your body will take protein from muscle tissue and use it as energy to support other vital body functions when protein is low. This eventually causes muscle wasting or atrophy as a direct result of chronic, low dietary protein. Sporting Example: A protein deficiency will result in less strength this can affect performance as you will get knocked off the ball easily in football and you will not be able to get power in your shooting. Weakened bones: Calcium is good for your bones and helps ward off osteoporosis and keeps our bones strong and healthy. The nutrient is essentially a building block of bone, and it helps maintain bone strength throughout your lifetime. But calcium can only reach its full bone-building potential if your body has enough vitamin D. Calcium and vitamin D work together to protect your bones. Calcium helps build and maintain bones, while vitamin D helps your body effectively absorb calcium. So even if you’re taking in enough calcium, it could be going to waste if you’re deficient in vitamin D Sporting Example: If we lack either vitamin D or calcium it could have a negative effect on the strength and health of our bones. Weak bones could make us more prone to injury. If you are a boxer you are more likely to break or fracture a bone in your hand when punching an opponent if you have a deficiency in vitamin D or calcium. Illness: Vitamins and minerals are nutrients your body needs in small amounts to work properly and stay healthy. Most people should get all the nutrients they need by having a varied and balanced diet. If you under eat and do not get the correct amount of vitamins and minerals you can get ill. For example Iron – Anaemia Calcium - Osteoporosis Sodium – Muscle weakness Vitamin C – Skin Vitamin K – Clot blood Vitamin A – Helps stop infection Vitamin B1 – Break down and release of energy from food Sporting Example: Vitamins and minerals keep the body healthy, they stop performers getting ill so they can train and play. A lack of vitamins and minerals may result in the athlete getting ill and missing training sessions. This will affect their fitness. Eating disorders: An eating disorder is when you have an unhealthy attitude to food, which can take over your life and make you ill. It can involve eating too much or too little, or becoming obsessed with your weight and body shape. Anorexia is an eating disorder and serious mental health condition. People who have anorexia try to keep their weight as low as possible by not eating enough food or exercising too much, or both. This can make them very ill because they start to starve. They often have a distorted image of their bodies, thinking they are fat even when they are underweight. Symptoms include: Problems with muscles and bones – including feeling tired and weak, osteoporosis, and problems with physical development in children and young adults Problems with the heart and blood vessels – including poor circulation, an irregular heartbeat, low blood pressure Problems with the brain and nerves – including fits (seizures), and difficulties with concentration and memory Having a weakened immune system or anaemia Sporting example: If you suffer from anorexia it will affect performance by: illness, lack of energy, lack of strength and weakened bones. The effects of dehydration on sports performance and participation: Hydration for physical activity and sport When we sweat we lose salt and water. It is To maintain hydration, you must vital we maintain these levels. If we lose water drink plenty of water: and salt we become dehydrated. Dehydration has a negative effect on performance it can Two hours before exercise Just before exercise cause: During exercise Dizziness Cramp Fatigue Heat stroke Nausea Thickening of blood Increase heart rate Heat Stroke Heat exhaustion is not serious and usually gets better when you cool down. If it turns into heat stroke it needs to be treated as an emergency. Symptoms of heat exhaustion include: Headache Dizziness and confusion Loss of appetite and feeling sick Excessive sweating and pale, clammy skin Cramps in the arms, legs and stomach Fast breathing or pulse Temperature of 38°C or above Intense thirst There is a high risk of heat exhaustion or heat stroke during hot weather or exercise. To help prevent heat exhaustion or heat stroke: Drink plenty of cold drinks, especially when exercising Take cool baths or showers Wear light-coloured, loose clothing Sprinkle water over skin or clothes Avoid excess alcohol Avoid extreme exercise Objective 4 You must understand: How to design a diet plan: Gather details about the performer that the diet plan is for (e.g. age, gender, any allergies or religious beliefs, food budget, cooking skill, the type of activity they perform in) Clarify the aims of the diet plan (e.g. to lose weight, to increase length of time for which they can train prior to taking part in an event) Set realistic goals which can be measured (e.g. to lose 2 pounds per week) The time of the year (e.g. is the performer training for an event, is it off season, what fruit and vegetables are available at that time of year) Duration of the diet plan (e.g. suitable length to achieve goals) Suitability of diet plan (e.g. diet meets the needs of the performer, proportions of the various nutrients are appropriate) Organisation of diet plan (e.g. meals scheduled for set intervals, timing of a meal fits around other activities) How to evaluate the effectiveness of the diet plan: Recording the outcomes objectively (e.g. measuring weight, diaries/journals of plan put into action) Recording the outcomes subjectively (e.g. interviewing performer) Is training feeling easier? Are you more tired after training? Are you bored with eating the same things? Improvement (e.g. increase the number of meals but reduce the portion size) Areas of Strength Areas of Weakness Pre Revision Post Revision How to design a diet plan: Details about the performer: Name: Frank Gordon Age: 17 Food Allergies: None Food likes: Likes pasta, fruit, chicken, chocolate, pizza, chips, McDonalds, kebabs Food dislikes: Most vegetables, avocados, olives, spicy foods Sport: Football Description of sport: Football is an anaerobic sport that requires short intense activities, these include shooting, sprinting, passing, dribbling with the ball, tackling and heading the ball. Although the main sport requires short intense activities a game last for 90 minutes. Due to the length of the game it also involves aerobic activities such as walking, jogging, sidestepping and waiting for the game to restart after the ball has gone out of play. Description of the diet needed for the sport: The diet needed for Frank is a balanced diet. Due to the nature of his sport he will require a balance of all nutrients. Carbohydrates for energy, protein to build and repair muscle, and fats as they can be used for energy, Water is very important to keep the body hydrated. Vitamins and minerals are important to keep the body health and free from disease and injury. Fibre is also important for a healthy digestive system. The diet will require approximately 60% carbohydrates, 25% fat and 15% Protein. What days do you train and play fixtures? Frank trains Tuesdays and Thursday and plays matches on Saturday. List thee aims of the diet plan Improve performance by playing the Increase the amount of full 90 minutes of a game without carbohydrates in the diet especially a feeling tired or substituted due to a couple of days before a match lack of energy Set three realistic goals Improve overall diet and reduce the amount of un-healthy food Improve the health by increasing the number of vitamins and minerals Reduce number of takeaways to one per week Aim to eat the equivalent of 5 potions of fruit and vegetables per day 2-Week Diet plan (Week 1) Day Breakfast 7.30am Monday cooked porridge with semi skimmed milk 1 chopped banana 2 Tbsp Raisins Tuesday (Training) 2 weetabix 1 chopped banana with semiskimmed milk Wednesday Whole grain cereal with semi skimmed milk 2 x oat biscuits Thursday (Training) Friday Saturday (Match) Sunday 2 slices of whole meal toast 2 x oat biscuits Cooked porridge with skimmed milk 2 slices of whole meal toast 2x poached egg on wholemeal toast 1 small bowl of porridge oats with semi skimmed milk Bacon sandwich On two slices of wholemeal toast Lunch 12.30pm Dinner 6.00pm Snacks Fluids Grilled chicken kebab 2 small slices of garlic bread Carrot sticks Handful of strawberries 1 slice of wholemeal toast 2 litres of water 2 cups of coffee 1 glass of apple juice 1 chicken breast 1 jacket potato boiled carrots a 1 chocolate bar 1 protein shake 1 apple Hand full of blue berries 2 biscuits 3 litres of water 2 cups of coffee 1 glass of apple juice Roast beef salad wrap Flapjack Tuna pasta bake Low fat chocolate mouse Greek yogurt topped with fruit and granola Handful of strawberries 2 litres of water 2 cups of coffee 2 glass of apple juice Tuna pasta salad Apple Baked Salmon with boiled potatoes and sweetcorn Ice cream Protein bar Crisps Cholate bar Handful of strawberries 3 litres of water 2 cups of hot chocolate 2 glass of orange juice Baked potato with baked beans Moroccan chicken with whole meal rice and peas Chicken breast in a wholemeal wrap 1 apple Salmon Salad Handful of peanuts 1 apple Apple Banana Handful of walnuts yogurt Cheese salad sandwich Greek yogurt Large pepperoni pizza with chips Protein shake Chocolate bar 1 banana 5x Jaffa cakes Greek yogurt topped with fruit and granola Roast beef dinner with all the works Sticky toffee pudding Handful of grapes Banana 2 x oat biscuits 2 litres of water 2 cups of coffee 2 glass of apple juice 3.5 litres of water 1 energy drink 2 glasses of diet coke 1 cup of coffee 3 litres of water 2 cups of hot chocolate 1 glass of orange juice 2-Week Diet plan (Week 2) Day Monday Tuesday (Training) Breakfast 7.30pm Lunch 12.30pm Dinner 6.00pm Snacks Fluids Whole grain cereal with semi skimmed milk 2 Tbsp Raisins Cheese salad wrap 1 apple handful of popcorn Chicken and bacon tagliatelle 1 slice of garlic bread Handful of strawberries Celery sticks 1 apple 2 litres of water 2 cups of coffee 1 glass of apple juice Chicken pasta salad 1 orange Handful of grapes 1 chicken breast 1 jacket potato boiled carrots and runner beans Protein bar Cholate bar Handful of strawberries 3 litres of water 2 cups of coffee 1 glass of orange juice Tuna pasta bake Low fat chocolate mouse Greek yogurt topped with fruit and granola Handful of strawberries 2 litres of water 2 cups of coffee 2 glass of apple juice 1 chocolate bar 1 protein shake 1 orange Hand full of grapes 3 litres of water 2 cups of hot chocolate 2 glass of apple juice 2 slices of whole meal toast 2 x oat biscuits Wednesday cooked porridge with semi skimmed milk 1 chopped banana 2 x oat biscuits Thursday (Training) Cooked porridge with skimmed milk 2 slices of whole meal toast 1 banana Friday Saturday (Match) Sunday Cooked porridge with skimmed milk 2 slices of whole meal toast 2x poached egg on wholemeal toast 1 small bowl of porridge oats with semi skimmed milk Sausage sandwich On two slices of wholemeal toast Grilled Chicken and Cheese Sandwich 1 apple Fresh Mozzarella and Tomato pasta Salad Spicy Black Bean Burrito Handful of peanuts 1 banana Greek yogurt topped with granola and fruit Chicken and Rice Stir-Fry Half a roast chicken boiled potatoes and mange tout Lamb kebab skewers whole meal rice Boiled carrots Apple Banana Handful of walnuts Tandoori Chicken pilau rice onion bargees Handful of strawberries Protein shake Chocolate bar 1 banana 5x Jaffa cakes Roast beef dinner with all the works Sticky toffee pudding Handful of grapes Banana 2 x oat biscuits 2 litres of water 2 cups of coffee 2 glass of apple juice 3.5 litres of water 1 energy drink 2 glasses of diet coke 1 cup of coffee 2 litres of water 2 cups of hot chocolate 1 glass of orange juice How to evaluate the effectiveness of the diet plan: Diet plan feedback 1. Do you feel better when playing the sport competitively after you have followed the diet? I feel much better after the diet plan. I seem to have more energy when training and during a match. Before the diet plan I would get very tired during a match and would often get substituted in the last 15 minutes of a game. Because I have more energy my performance has increased. I play as a winger, I can now push forward and attack and have enough energy to help out when my team is defending. 2. Do you feel tired after training now or have you got more energy? Because I have more energy I can put more effort into training which means I can exercise for longer and at a higher intensity. This has improved my fitness which also improves my performance when playing competitively. 3. Did you enjoy the variety of foods? I enjoyed the variety of foods in the diet plan it had a mix of meats including fish and chicken, although meals were repeated there was enough variety so I did not get bored with it. If the diet plan was for a couple of months I would like more variety. 4. Did you stick to the plan or did you do some extra snacking? I stuck to the plan for the majority of the time. I did change the snacks that were selected as sometimes they were unavailable to me. I had the occasional chocolate bar that was not on the plan. 5. Did you stick to the timings of the meals? During the week it was easy to stick to the timings. At the weekend it was more difficult. Due to sleeping in later and out later in the evenings the timings were not consistent. I would prefer a later breakfast, lunch and dinner at the weekends. 6. Did you drink enough fluids? For the first couple of days I struggled to drink the required amount of fluids, this got easier as the diet plan progressed. Having the extra water definitely had a positive effect on my energy levels in training and in a match. This prevented me from getting dehydrated. Evaluation of the diet plan: Targets Increase the amount of carbohydrates in the diet especially a couple of days before a match Reduce number of takeaways to one per week Aim to eat the equivalent of 5 potions of fruit and vegetables per day Did you meet the aims and targets of the diet plan? I met all three of my targets the first target was to increase the amount of carbohydrates in the diet. I include lots more complex carbohydrates in the diet plan such as rice, potatoes and pasta. These were increase on Thursdays and Fridays to ensure glycogen stores were full for the game on Saturday The second target was top reduce the number of takeaways per week. 1 take away was allowed each week. These were on match days as they would have the least impact on performance and on the diet. This is because the body need the nutrients replacing that were used during the match. The two takeaways selected were pizza which was one of the subject’s favourite meals and the second was a tandoori chicken which is a healthy option takeaway that is high in protein, I also included chicken and lamb kebabs in the meal plan which are health alternatives to takeaways. The third target was to eat the government recommendations of 5 potions of fruit and veg a day. This was successful in every day of the diet plan. Justification of the diet plan Breakfast: For breakfast I have chosen health options, such as porridge, wholegrain cereal, and wholegrain toast. These foods are high in complex carbohydrates, they will release energy slowly throughout the morning and will ensure glycogen stores are full. I have included a larger breakfast on match day to give extra calories that will be used in the match. I have included one treat day. This includes a bacon sandwich/sausage sandwich on a Sundays. This is the best day to have a treat as you will need the extra nutrients to replace the ones used the day before when playing a match. Breakfast is also high in fibre which is important for a healthy digestive system. The choices will also make him feel full so he does not snack on unhealthy foods. I could have included alternatives in the breakfast. You must be careful when choosing breakfasts as many are high in simple sugars and low in fibre. Lunch: For lunch I have chosen healthy options which include a variety of nutrients. The timing for lunch is the same every day. On Tuesday and Thursdays which are training days I have ensured that the lunch is not only nutritious but very light and easily digestible. This is important as you do not want to eat a large meal before exercise as it can cause stomach cramps do to the redistribution of blood when exercising. I typical lunch on a training day is a fresh mozzarella and tomato pasta salad. Lunch on match day is very light and only consists of Greek yogurt topped with fruit and granola. I have ensured there is variety throughout the week so lunches do not become boring. Two days before match day I have increased the amount of carbohydrates for lunch to ensure glycogen stores are full, this is called carbo loading. Dinner: Dinners are mostly healthy but I do include one takeaway per week. This is on a Saturday which is also match day. This is the best day to have a takeaway as the nutrients will be used to replace those which are used during the match. One of the takeaways is high in fat (large pizza) although this is very unhealthy and high in fat it will have little impact on the diet as throughout the week the diet is very healthy. I chose a pizza it was on franks favourite foods. The other takeaway was tandoori chicken and rice, although this is a takeaway it is a healthier option although it does contain onion barges which are high in fat. Dinner is a larger meal than lunch this is because exercise has finished and lunch is needed to replace nutrients lost throughout the day. On training days, I have ensured the meals are high in protein this is needed for the growth and repair of the muscle. The meals are also high in complex carbohydrates to replace glycogen stores in the muscle. I have tried to time dinners to replace nutrients within 2 hours of exercise. One of the targets of the diet plan was to increase portions of fruit and vegetables, dinner is a good opportunity to gain these nutrients which are high in vitamins and minerals which keep our body healthy. Because Frank does not like vegetables I have used these sparingly and included more fruit. Dinners two days before match day are high in carbohydrates to ensure glycogen stores are full, this is called carbo loading. A typical meal on one of these days is half a roast chicken with boiled potatoes and mange tout. Although meals are repeated throughout the diet plan, I have tried to vary them to ensure Frank doesn’t become bored with them. I have used fish, lamb and chicken for protein sources and Potatoes, fruit, rice and past for carbohydrate sources. Snacks: Snacks throughout the diet plan are generally healthy although I have included a couple of chocolate bars as they are one of Franks favourite foods. Healthy snacks included in the diet plan are fruit, nuts, oat biscuits, protein bars/shakes and yogurt. I have included protein shakes/bars on training/match days this is to ensure the body has enough protein for growth and repair after training/matches. I have included lots of fruit to ensure Frank gets enough vitamins and minerals and to also eat five portions of fruit and vegetables per day which is one of his targets. Snacks are also used to continue to top up glycogen stores in the muscle and liver such as jaffa cakes. These are good when we are training as they are light and easily digestible. Snack are also used to ensure we are full and not easting unhealthy foods as an option. Drinks: Throughout the diet plan I have ensured Frank drinks at least two litres of water a day on match/training days this is increased to at least three litres. This is to ensure Frank is fully hydrated. If he was dehydrated it would have a negative effect on his training and performance. On energy drink is used on match days. This is to be used at half time to top up his glycogen stores to he can last the full match without tiring. coffee and hot chocolate is included in the diet plan. This is limited to a couple of cups per day as too much caffeine can have a negative effect on health and performance. What improvements would you make? Overall the diet plan was a success as it achieved all three targets set. There are a couple of aspects I would change in the plan. The first thing I would change is the timings of meals. This was set at the same time every day. This is good as it gets them into a routine and the nutrients consumed are spread out throughout the day. However, at the weekend an early breakfast is unrealistic. I would change the timings of the meals at the weekend. I would also reduce the amount of unhealthy snacks in the diet plan, maybe change crisps to cracker bread or rice cakes which are similar but are much healthier options. I would also try and include more vegetables into the diet, Although Frank doesn’t like vegetables they could be hidden in meals such as chopped up in a lasagne.
