Nutrition

1. Nutrition

2. Objectives To know the seven food classes, BMR and Percentage body fat. Begin to think about this in terms of a balanced diet, and elite athlete.

3. Starter • Write down the last three meals you can remember. • Now write down an estimated percentage of what they had in them for example

4. Diet - the basics Healthy diets are balanced in the context of • Proteins – build muscle and cells • Carbohydrates- starch and sugars - energy • Fats – cell membranes and energy • Minerals and vitamins - health • Fibre – helps to keep the digestive tract efficient • Water – hydration of the body

5. Balanced Diet

6. Task 2 • On the next sheet you need to make notes on the correct terms as they come up on the power-point. • Key words : - Vitamins, BMR and Percentage Body fat, Folic acid, Fibre, Minerals, Proteins, Fats, Carbohydrates, Water.

7. Carbohydrates These maintain our body’s energy stores. There are two Types a) SugarsSimple b) Starch Complex Contain hydrogen, carbon and oxygen. These break down to Glucose which is used for energy. Or they are converted to Glycogen and stored in the liver. Regulated by insulin and glucagon. Insulin decreases glucose sugar. Glucagon increases blood glucose. Adrenalin also increases blood sugar. A diet should contain more complex carbohydrates such as Pasta, potatoes and rice, rather than simple carbohydrates such as confectionary and chocolate. These also contain fat. This is the problem with simple carbs.

8. Carbs contd • Glycaemic index is the effect different foods have on blood glucose levels. • Provide a continuous supply of energy during exercise.

9. Fats Fats can be used for energy. The fitter you are the more readily your muscles burn up fats instead of Glucose. There are 3 types. Make up about 30% of your total diet. • Saturated fats.(11%) Mostly come from animal products such as butter, lard, cheese & meat fat. • Saturated fats should be avoided they provide no positive benefit. • Monounsaturated fats. (13%) These have the greatest health benefits. The richest sources are olive, hazelnut & almond oil. Also avocados, olives, nuts & seeds. • Polyunsaturated fats. (6%) Always in liquid form. Rich sources include vegetable oils & oily fish. • It’s a good idea to replace Polyunsaturated fats with Monounsaturated fats. • Triglycerides: - Simple fats formed from three fatty acids and one glycerol, stored in adipose cells.

10. Fats functions • Main source of energy during rest and light exercise. • Insulate the body. • Protect organs. • Energy released through the oxidation of free fatty acids.

11. Protein • When proteins have been digested, they go via the bloodstream as Amino Acids. • Then into the liver where they are processed. • Proteins are used to build & repair muscles & other tissues, & make blood. • It can also provide energy – if the body runs out of carbohydrates & fats. • Found in 2 types of food. • Animal protein is found in meat, poultry & fish, and in dairy products. • Plant & vegetable protein is found in pulses, nuts and cereals.

12. Minerals • Inorganic elements required for body functions such as energy metabolism and nerve function. • Eg :- calcium, magnesium, phosphorus, sodium, potassium and iron.

13. Vitamins • Complex compounds that have a variety of functions including energy metabolism and formation of tissues. • Vitamin A, D, K are fat soluble vitamins • Vitamin B1, B2. Niacin, B6, B12, are water soluble vitamins.

14. Fibre • Comprises of edible parts of plants that are not broken down and absorbed by the small intestine. • Insoluble fibre helps to keep your digestive tract in working order. • Soluble fibres contribute to lowering cholesterol.

15. Water • 60% of a person is made up of water. • Sweating can impair performance by as much as 20%. • Blood becomes thicker with less water (viscous). • Used in all transportation and creates the medium in which all reactions take place.

16. BMR and percentage body fat. • Basal metabolic rate: - The amount of energy you need to perform the basic bodily functions. • Percentage body fat is total fat divided by your weight. • Essential body fat is 3-5% for men and 8-12% for woman. • Ideal body fat 14-17 men • 24-29 women

17. A question of balance To maintain your weight Energy intake = energy output Does a bricklayer need to eat more than a teacher? Do Eskimos need to eat more high energy foods than us? Effects on this? Calorie: - The amount of heat required to raise 1g of water by 1 C

18. Homework • Know what a balanced diet is and start to research how an elite performers diet differs. • Exam questions

19. Nutrition Continued • Objectives • Re-cap and understand the seven food classes. • Develop knowledge on a balanced diet and how an elite athletes diet will differ. • Acquire knowledge on obesity and how to measure fat percentage.

20. Starter • Get out homework and compare your balanced diet with other peoples. There should be slight differences. • Discuss what you found out about nutrition for your sport, what does your sport need more of? When?

21. How elite athletes diet can differ? Endurance. • Complex needed why? • Water needed why? • 400-500 ml needed before, 150-200 every 20 mins during. Continuing after exercise. • Carbohydrate window following day after a big event or training. • Sports drinks

22. Power Athletes • What Macronutrients? Why? • Why does the amount of carbs eaten effect protein consumption?

23. Re-cap Body shapes High Jumper Male Gymnast Weightlifter Basketball Player Distance Runner Sumo wrestler Extreme mesomorph Extreme endomorph Extreme ectomorph

24. Obesity • Obesity defined as ‘ an accumulation of excess body fat to an extent that may impair health’. • BMI of 30 or more • 23 % obese and 40% are overweight. • Write down with a pair causes of obesity there are 6 slightly different ones!!!

25. Causes • Over Consumption • Reduced energy expenditure • Imbalance in the energy balance. • Poor Diet • Genetic causes • Socio-economic factors • Now write down the health risks you can think of and why?

26. Health risks • Coronary heart disease • Vascular diseases • Strokes • Diabetes • Osteoarthritis • Some cancers such as colon cancer • Psychological disorders such as depression.

27. Now learn an area of nutrition. • You will now learn an area of nutrition and teach it to a partner. Questions by your partner need to be asked to try and catch you out they will have notes. 10 minutes to learn a area from: • Macronutrients, micronutrients including water, BMR Percentage body fat an how used in sport +what effects them, balanced diet against elite performer, obesity.

28. Homework • Nutrition exam so far, will last 30-45 mins then we need to go through it. Revision. • Apply your knowledge: • What general nutritional advice would you give to an obese adult who wished to lose weight? • From chapter one and the information from chapter six think about prescribing a 6-week exercise programme for an obese adult. • What factors do you need to consider in preparing the programme? • How would you apply the principles of training? • State the type of exercises you wish to include and give reasons for each chocie.