btec 9 may
TRANSCRIPT
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UNDERSTAND HOW NUTRITION CONTRIBUTESTO OPTIMUM PERFORMANCE.
UNDERSTAND THE DIFFERENCE IN NUTRITIONFOR AN ENDURANCE ATHLETE & APOWER/STRENGTH ATHLETE.
CREATE A 1 DAY MEAL PLAN FOR A SPORTS
PERFORMER.
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STARTER LAST WEEK WE LOOKEDAT............?
NUTRIENTS COMPONENTS OF FOODCARBOHYDRATES MUSCLE, LIVER
FAT UNDER SKIN, SKELETAL MUSCLE
PROTEIN MUSCLE, ORGAN TISSUE
VITAMINS/ MINERALS BODILY FUNCTIONS
WATER BODY 75% WATER MANYFUNCTIONS.
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2 main purposes:
To keep our body systems going BasalMetabolic Rate (BMR)
Energy for our activities Working Energy
Total energy = BMR + working energy
Kilocalories (kcal) & Kilojoules (KJ)
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ENERGY IN 2331 Calories
ENERGY OUT
Watching TV 71
School 690
Around the house 428
Football 523
Eating 48
Sleeping 571
Total 2331 Calories
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BODY USES ENERGY FOR EVERY DAYACTIVITIES
BALANCED DIET DIFFERS
ATHLETES MORE CARBS 65-75%LESS FAT 15-20%
PROTEIN 10%
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Glycogen stores 12 hours.
Pre- competition full glycogen stores.
High carbohydrate diet- bananas, bagels or
fruit juices.Reducing training days/ intensity helps to
maintain glycogen stores.
Complex carbs release energy slowly
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Perspiration and exertion dehydration
Activities 90mins or more need refuelling.
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Important to refuel
Foods high in complex carbs eg. Bakedpotatoes, pasta,
Refuelling process faster immediately afterexercise.
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Fluids need to be replaced
Water no carbs, vitamins/ minerals
SPORT DRINKS activities 90mins or more
Isotonic fluid, boost of carbsHypertonic high levels of carbohydrate
Hypotonic fluids, low in carbohydrates
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Vitamins/ minerals increase in bodysrequirements when intensive exercise takesplace.
Energy bars extra carbs
Creatine powders high intensity exercise
Protein powders stimulates immune system& help build muscle cells
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Endurance athletes
Require mixture of fuels fats & muscle
glycogenAs exercise intensity increases glycogen
stores deplete.
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Power athletes
Activities short periods no longer than 4minutes.
Power events energy from glycogen stores.Glycogen stores longer to replenish if
muscle damage occurs.
Muscle gain carbs, train harder
Weight loss less fat more starch.
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Marathon runner and shot putter
Look at the type of athlete they are and considerthe following questions.
Is it a high energy sport?
What do they need their energy for? Give examples(strength, speed, endurance, warmth)
What nutrient is most important in their diet? Are2 or 3 nutrients important?
Carbohydrates Proteins Fats WHY are these nutrients important? WHAT food should they eat? CREATE A 1 DAY MEAL PLAN
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