Trimester 2

Nutrition

• Nutrients
• Energy Expenditure
• Dietary Models
• Fad Diets
• Obesity 

There are 7 components (food types) in a balanced diet:

Food type	How does it help?	When do we need it in sport?	Where do we get it?
Carbohydrates	Provides quick energy. 60% of our diet should comprise 'carbs'.	Running. Athletes in training will eat more 'carbs'. Marathon runners will 'load' (build up stores of fuel in the muscles by resting and eating lots of pasta etc) for three days before the event.	Pasta, cereals and potatoes
Fats	Provides slow energy. 25% of our diet should be fat.	Walking and low impact exercise - it produces energy too slowly to be used when working hard.	Oils, dairy products, nuts and fish
Protein	Builds and repairs muscle. We only need 15% of our diet to be protein.	When training hard and recovering from injury. ‘Power’ athletes such as weight lifters will eat more protein.	Meat, pulses and fish
Vitamins	Helps the body work. Helps concentration.	Staying calm, making quick decisions.	Fresh fruit and vegetables
Minerals	Helps release energy from food. Helps decision making.	When training hard and competing.	Fruit, vegetables and fish
Fibre	Can't be digested. Fills you up and keeps you 'regular'.	Healthy digestion, (no constipation) helps in sport. Also helps with weight control.	Fresh fruit, vegetables and wholegrain cereals
Water	Maintains fluid levels.	Whenever you sweat. It prevents dehydration.	The tap! It's all you need most of the time.