DIET & NUTRITIONDIET & NUTRITION

P.E.O.

WHAT CONSTITUTES A WHAT CONSTITUTES A HEALTHY DIETHEALTHY DIET

Carbohydrates - energy

Fats - insulates, protects, energy

Protein - tissue repair small amount energy

Vitamins - tissue repair / metabolism

Minerals - bones / hemoglobin / connective tissue

Fibre – digestion

Water - component / temp regulator/ transporter

WHAT CONSTITUTES A WHAT CONSTITUTES A HEALTHY DIETHEALTHY DIET

RECOMMENDATIONSRECOMMENDATIONS

CARBOHYDRATESCARBOHYDRATES

2 types - Simple ( rapidly absorbed) Complex (slowly absorbed) Must be replenished daily, (stored as

glycogen) enough for approximately 1 hour

Therefore we must re-fuel

STARTING EXERCISE WITH STARTING EXERCISE WITH LOW GLYCOGEN STORESLOW GLYCOGEN STORES

Early fatigue Reduced training intensity Reduced training gains Poor performance Increased injury risk Slower recovery Burn out / over training syndrome

(if chronic)

FATSFATS

Provide vitamins A,D,E. Insulationprotection of organs & energy

2 Main types; Saturated - mainly animal products

cholesterol only found in animal products

Unsaturated

2 types; Polyunsaturated - plant oils (sunflower) Mono-unsaturated – found in olives and

avocado's.

FATSFATS

Cut down on saturated fat

Fish oil (eicosenoic acid) found in salmon, mackerel, herring helps lower cholesterol & triglycerides

Too much fat = atherosclerosis(thickening & hardening of the arteries)

Cholesterol major cause of heart disease

FATSFATS

PROTEINPROTEIN

Repairs muscle damage and helps build muscle

Not only from animals but also nuts, seeds, grains, beans etc

Don’t need supplements - will store as fat, pass through, cause dehydration,give a lack of energy

21 amino acids 8 essential have to be consumed found in milk, poultry, meat,eggs,fish & soya beans

15% 0.8 -1g/kg body weight

PROTEINPROTEIN

VITAMINS / MINERALSVITAMINS / MINERALS

Vitamins - chemicals required in small amountswater soluble - vit’s B + C not stored in the bodyfat soluble - vit’s A,D,E+K

Minerals - minute quantities of the elements :- iron, sodium, potassium, calcium etc.

Supplements are unnecessary.

VITAMINS / MINERALSVITAMINS / MINERALS

FIBREFIBRE

Whole meal bread, pasta, cereal

Bulk food that aids digestion

WATERWATER

Dehydration major cause of fatigue 2-3% loss in body weight affects

performance 5% loss causes a strong thirst 20 % loss results in death Drink :- before you are thirsty

WATER CONTENTWATER CONTENT

Your body contains about 40 litres (70) pints of water, contained in blood and also in and around cells.

This is about 60% of your total body mass

Before you train

Little & often during training

Plenty after training

Urine should be light in colour & plenty of it

WATERWATER

BALANCE OF WATERBALANCE OF WATER

Water loss per day :- Urine 1100ml In faeces 100ml Lungs exhaled air 200ml Skin insensible sweat 600ml Total 2000ml

Water intake per day Fluids 1000ml Water in food 700ml Metabolic water 300ml Total 2000ml

BALANCE OF WATERBALANCE OF WATER

SUMMARYSUMMARY Carbs are the most important fuel

Limit your intake of fatty foods

0.8 - 1 g/kg body weight of protein is sufficient

Vit/min supplement unnecessary for most people

Fluid intake is essential

A wide & varied diet provides all your nutritional & dietary requirements

DIET & NUTRITIONDIET & NUTRITION

P.E.O.