Sports Nutrition: Components of Balanced Diet

Sports Nutrition Components of Balanced DietDESCRIBE THE COMPONENTS OF A pabuluming BALANCE (P6 P7)PART A P6BALANCED DIETCARBOHYDRATESOur bodies look for carbs as an energy source because they are readily available when there is need for some quick energy. Different foods contain different types of carbohydrates, for font when we are eating candies or cookies we are consuming mostly sugars which are simple carbs.FATSLipids which are generally known as fats have more calories per guanine than other nutrients so they are energy dense nutrients. They are a good form of sustainable energy for endurance activities.PROTEINSBecause protein is necessary for growth, repair and knowledge our body uses it as a last alternative source of energy. We get protein from a selection of animal and jutt foods. Meat and beans being towering graphic symbol sources. Protein is broken down into Amino Acids.WATERWater is an important part of all body functions and processes, including digestion and el imination. When youre on a diet, water as well acts as a slant-loss aid because it can help you eat less. Drinking water is important during weight loss because it provides hydration without unwanted calories.FIBREA diet that includes foods that are deep in persona can help lower blood cholesterol and prevent diabetes and heart disease. When carbohydrates are combined with fiber, it slows the absorption of sugar and regulates insulin response. And food with fiber make us feel full, which discourages overeating.VITAMINSVitamins are non-caloric, they perform specific tasks at a molecular level and help prevent deficiency diseases. They need to be provided by a diet as our bodies cannot manufacture them. (Except Vitamin D and K) They also help maintain growth and with the nervous and system functions. Some vitamins are also required to produce hormones.QuestionsWhat are the daily recommended allowances for each section?Guideline Daily Amount ValuesTypical valuesWomenMenChildren (5- 10 years)Calories2,000 kcal2,500 kcal1,800 kcalProtein45 g55 g24 gCarbohydrate230 g300g220 gSugars90 g120 g85 gFat70 g95 g70 gSaturates20 g30 g20 gFibre24 g24 g15 gSalt6 g6 g4 gWhy should some sections be avoided or minimised in consumption?Saturated Fat This is the kind of fat found in butter and lard, pies, cakes and biscuits, fatty cuts of meat, sausages and bacon, and cheese and cream. A diet high in virgin fat raises cholesterol levels and increases the risk of heart disease.If we follow a balanced diet what types of diseases do we avoid?A healthy diet prevents obesity which is caused by a high intake of fat and sugars paired with a lack of physical body processPART B P7DESCRIBE AN APPROPRIATE TWO-WEEK DIET device FOR A SELECTED SPORTS PERFORMER FOR A SELECTED SPORTS ACTIVITYThe main goal of this diet plan is to provide the stated athlete with a healthy balanced diet which will help him with his performance within his main sport and allow him to maintain the right weight th at is needed to compete at a high level.NotesAthlete requirements Maintain body weightDaily Calorie Intake (for maintaining weight) Be able to plan a diet appropriate for a selected sports activityDietbalanced diet (carbohydrates, fats, proteins, water, fibre, vitamins, minerals)Activitieseg aerobic, anaerobic, muscular strength and endurance, flexibilitytiming, eg pre-season, mid-season, post-season, pre-event, inter-event, post eventPlanning dietsappropriate for selected activityappropriate for selected sportsperformerassessment of needs, eg weight gain, weight loss, muscle gain, fatgain, fat lossnutrition (macronutrients, micronutrients, fibre)food groups (grains, vegetables, fruits, oils, dairy, meat)sourcesavailabilityTASK 10 (P7)Produce a balanced diet plan for a professional athlete of your choice for a two-week period and describe why you have chosen these foods.Week 1Week 1MondayTuesdayWednesdaythoriumFridaySaturdaySundayBreakfastluncheonPre-trainingDuring trainingPost tra iningDinnerWeek 2Week 2MondayTuesdayWednesdayThursdayFridaySaturdaySundayBreakfastLunchPre-trainingDuring trainingPost trainingDinner(For (M5) explain in detail your chosen food combinations in the above two-week diet)