BTEC First
UNIT 4
Preparation for Sport
BTEC First
Outcome 3 Understand the nutritional
UNIT 4 requirements of effective sports performance
Assignment 3
P5: prepare and present dietary guidelines for a selected sports performer,
providing suitable daily meal plans over a two week period.
Task
1. Describe the dietary guidelines for a specific athlete. You should include all 7
components of a healthy diet and why the body needs them to perform well in
sport.
2. Plan a two week food plan for a specific athlete. You should include details of
 Breakfast
 Lunch
 Dinner
 Snacks
 Drinks
Information on their training, competitions and rest days should also be included.
BTEC First
Outcome 3 Understand the nutritional
UNIT 4 requirements of effective sports performance
Assignment 3
M4: explain dietary guidelines and meal plans.
Extension Task
1. Explain the food plans and dietary guidelines in
detail.
2. Include justifications for why meals and certain
foods have been included and how they will help
the specific athlete to perform well in their sport.
BTEC First
Outcome 3 Understand the nutritional
UNIT 4 requirements of effective sports performance
Understand the nutritional requirements of effective sports performance
Understand the nutritional
requirements of effective
sports performance
BTEC First
Outcome 3 Understand the nutritional
UNIT 4 requirements of effective sports performance
Nutrients
 Name the nutrients that are found in the foods
that we eat.
 Give an example of a food for each of these
nutrients.
Carbohydrates
Fats
Vitamins
Nutrients
Proteins
Minerals
Water
BTEC First
Outcome 3 Understand the nutritional
UNIT 4 requirements of effective sports performance
Carbohydrates
Main role
 To provide the body
with energy
Foods
 Simple (or sugary)
carbohydrates can be
found in sweet foods.
 Complex (or starchy)
carbohydrates can be
found in wheat-based
foods such as potatoes
and rice.
BTEC First
Outcome 3 Understand the nutritional
UNIT 4 requirements of effective sports performance
Fats
Main roles
 To provide the body
with fuel
 To absorb vitamin A, D
and E
 To regulate body
temperature
 To encourage brain
growth
Foods
 Saturated fats can
be found in animal
products.
 Unsaturated fats are
less harmful and can
be found in oily fish,
seeds, nuts and green
leafy vegetables.
BTEC First
Outcome 3 Understand the nutritional
UNIT 4 requirements of effective sports performance
Proteins
Main roles
 To provide the body
with the building
material for growth and
repair of body tissues
Foods
 Proteins can be found
in animal products,
such as meat, fish and
dairy products.
 Vegetable proteins
include soya, beans,
lentils and nuts.
BTEC First
Outcome 3 Understand the nutritional
UNIT 4 requirements of effective sports performance
Other nutrients
There are other nutrients that are essential for
body function, including:
 vitamins
 minerals
 dietary fibre
 water.
It is important to remember that no one food contains
all of the nutrients that we need to maintain our
health.
BTEC First
Outcome 3 Understand the nutritional
UNIT 4 requirements of effective sports performance
Nutrition strategies
BTEC First
Outcome 3 Understand the nutritional
UNIT 4 requirements of effective sports performance
Eating for competition
Before a competition
 Make sure your fuel stores
are full before competition
day.
 Eat complex carbs.
 Do not eat immediately
before a competition starts.
 Do not compete on an
empty stomach.
 High in Carbs, low in fat,
low in protein, low in fibre
 Need to fill your body up like
a full tank of fuel for the car,
unless will not finish.
After a competition
 Refuel after a competition to
maintain energy stores in
the body.
 Eat foods high in complex
carbohydrates with some
protein to help recover.
 Refuel up to 2 hours after
competition.
 Helps the body recover
BTEC First
Outcome 3 Understand the nutritional
UNIT 4 requirements of effective sports performance
Pre Competition Foods
Breakfast cereals
and porridge
Boiled rice,
potatoes, pasta
Sweet potatoes,
yams
Bread, rolls,
toast
Pre- Competition
Foods
Fruit juice, fruit,
dried fruit
Rice cakes, plain
crackers, oatmeal
biscuits and plain
whole meal biscuits
BTEC First
Outcome 3 Understand the nutritional
UNIT 4 requirements of effective sports performance
Post Competition
 Eat foods like pasta, baked potatoes
 Re-hydrating the body. Make sure the body has
enough water to stop muscle fatigue.
 Some athletes will drink sports drinks to replenish
fluids and carbohydrates.
 Hypotonic drinks- hydrate
 Isotonic- hydrate and replenish carbohydrates
 Hypertonic – replenish carbohydrates
BTEC First
Outcome 3 Understand the nutritional
UNIT 4 requirements of effective sports performance
Nutrition for different sportspeople
Nutrition for different levels of intensity
Exercise
intensity
Main Fuel
Source
Percentage
of the fuel
being used
Examples of
Activity
Low intensity
Fat
Approx. 80%
Moderate
Intensity
Carbohydrate 50%
Fat
50%
Sleeping/Wal
king/Light
jogging
Middle of
midfield
High Intensity Carbohydrate 80%
100m sprint
BTEC First
Outcome 3 Understand the nutritional
UNIT 4 requirements of effective sports performance
Hydration
 Prevents muscle Fatigue
Type of drink
Amount of
glucose
Purpose of drink
Hypotonic drinks
Low levels of
glucose
Replenish fluids –
hydration
Isotonic drinks
Same amount of
glucose to fluid
Replenish fluid and
Carbohydrates
Hypertonic drinks
High levels of
glucose
Replenish
Carbohydrate
levels