L8. Diet Continued
- 1. A Balanced Diet Homework 4 Monday: Find out the amount of: Kcal , carbohydrates , protein , fats and fibre in 5 – 10 different foods per 100g
- 2. Lesson Objectives Review the Super 7 diet requirements Define BMR To understand the Energy Balance Look at diets for sport
- 3. CARBOHYDRATES VITAMINS & MINERALS FATS FIBRE PROTEIN WATER What do these do? Helps keept healthy skin and good night vision (vit A), helps keep immune system efficient (vit C), and helps keep teeth and bones strong (calcium). Also known as roughage, is found in plants and does not get digested. It helps push things along, preventing constipation.
- 4. Water The most vital element of a competitor's diet. When you exercise you sweat at a greater rate than usual. This water needs to be replenished (replaced) in order to avoid dehydration. who remembers the advert? 33% longer than water
- 5. Basal Metabolic Rate (BMR) Even when you are asleep you need energy. Energy keeps you warm, and keeps your heart and lungs working. Your BMR is the amount of energy you need just to stay alive.
- 6. Working Energy To move around, digest food and exercise you need more energy. This is called Working Energy So to meet the demands of your environment, Total Energy Needed = BMR + Working Energy
- 7. The Energy Balance Energy is measured in Kilojoules (KJ). What would happen to the body if there is an imbalance?
- 9. Activities that you do? Sleeping Walking Exercise (intense) Watching TV On the phone Surfing the internet 1 hour 50 90 120 60 70 80 30 minutes 25 45 60 30 35 40 Choose 5 activities: 1 activity for twelve hours 2 activities for five and a half hours 2 activities for half and hour
- 11. Special Diets for Sport Carbohydrate Loading: By eating more carbohydrates, a store of glycogen is built up in the body . In competition this store will reduce levels of fatigue and so help to maintain a standard of performance . What type of foods would help with Carbo Loading?
- 12. High Protein Diet: As protein is the major building blocks of muscle, those who undertake strength training require sufficient protein intake. What sports require athletes to eat decent amounts of protein (about 70g a day)? Examples: Chicken, red meat, fish, dairy and beans.
- 13. Lesson Review Reviewed the Super 7 diet requirements Defined BMR Understood the Energy Balance Looked at diets for sport Homework 4 Monday: Find out the amount of: Kcal , carbohydrates , protein , fats and fibre in 5 – 10 different foods per 100g