CARBOHYDRATES
Fruit, Vegetables, Pasta, Rice, Everything Dr Atkins hates!!!!

PROTEIN
Low Fat Stuff eg. Fish, Chicken, Lean Meat, Soya.

FAT
Olive Oil and Nuts, that's what we want.
Butter and Marg are fats but are not as healthy as the above.

FIBRE
Stuff that makes you regular!!
Fresh Fruit and Vegetables.

WATER
Get loads of it!!!!!! All the time.

DAILY DIET
A balanced diet is made up of the five main groups already discussed. This can change depending on the individual.

WHY WE EAT FOOD
Physical Activity, Feeding, Reproduction, Growth, Maintenance of body temp., Excretion, Repair Tissue

CARBO’S WE LOVE
Carbohydrates come from Pasta, Bread and Potatoes give us energy straight away. Starch is eaten and turns into Glucose, this then passes through the small intestine walls and into the blood.

WHERE DOES THE GLUCOSE TRAVEL TO THEN?

Liver – Glucose gets joined up to form Glycogen, this is stored and used to maintain blood sugar levels.
Skeletal Muscle – Glucose converts to Glycogen again and gets stored incase of physical activity.
Body Cells – Glucose diffuses into cells and is used in energy systems such as respiratory.

MAINTAINING THE BALANCE
Glycogen gets used up in the skeletal muscles when exercising even though Glucose enters the cell throughout. The Glucose from the blood is used to restore the used up Glycogen.

SPECIAL DIETS
Some athletes will change their intake of different foods

Athletes such as: Rugby players who need strength and do a lot of weight training will need to increase their intake of Protein in order to help repair muscles and help them grow.

When an athlete is competing, a major major major part of their diet must be Water. Before, during and after an event, it must be drunk in order to keep the body's amount of Water at an equilibrium.

Midfielders who do a lot of endurance activity will increase their intake of Carbohydrates which gives them massive amounts of instant energy.

CARBO LOADING
Loads of Carbohydrates before a special event

First of all the amount of Carbs you intake are reduced and all the athlete will eat is Protein and Fat. This happens for approximately 50% of the week in the weeks leading up to an event.

Then for the rest of the days in those weeks, the athlete eats loads of Carbs and train lightly. This increases the amount of Glycogen in the muscles and then they can work for longer.

DIFFERENT AMOUNTS OF ENERGY
Different amounts of energy are needed for different activities

Basal Metabolic Rate (BMR) This is the lowest level of energy needed by the body for normal healthy living. This is determined by age, sex, body size & composition.

Physical Activity Level (PAL) This is the lowest level of energy needed by the body for normal healthy living. This is determined by age, sex, body size & composition.

ENERGY NEEDED EACH DAY

ENERGY NEEDED FOR ACTIVITIES

WHAT HAPPENS WHEN WE EAT TOO MUCH OR NOT ENOUGH!

EATING TOO MUCH
Leading to increase in weight.
Increased risk of heart disease, high blood pressure, diabetes and eventually death if no intervention occurs.

EATING TOO LITTLE
Leading to increased stress on the heart, brittle bones, hair and teeth, rapid weight loss.

AND FINALLY
Why not test your knowledge at: www.teachpe.com/cross/diet.htm
Do the crossword then check your answers.