• Join over 1.2 million students every month
  • Accelerate your learning by 29%
  • Unlimited access from just £6.99 per month

Sport nutrition: Fat

Extracts from this document...


Weight Management and Nutrition Fat What is it and why do we need it? Fat is often regarded as the bad nutrient that causes weight gain and is generally associated with poor health, this however is not the case and 'healthy' fats should make approximately 30% your calorific intake. Like carbohydrates and protein, fats are calorific nutrients and so every gram of fat equals 9 calories, this is the main reason why people on a high fat diet put on more weight then those on a high carbohydrate or protein diet. Fat is needed for:- * Improves skin * Protects internal organs * Carries fat soluble vitamins * Adds taste and the feeling of satisfaction to a meal * Can help improve/maintain testosterone levels * Provides a high-energy form of fuel during exercise. Types of fats Fats can be split into 'good' and 'bad', the good fats are associated with good health with the bad fast being more commonly associated with the stereotypical views regarding fat. ...read more.


Ways of reducing trans fats from the diet include * Check food labels for the word 'hydrogenated' or 'partially hydrogenated' and avoid foods where this appears near the beginning of an ingredients list * Aim to have snacks that are listed as baked from then fried, i.e. basked potato crisps or oven chips rather then fried. * Ask what takeaways and restaurants what oils they use to cook food. * Blot oil from chips, burgers, sausage, bacon, grilled steak, chicken * Dry fry food in a non-stick pan or add a small amount of olive oil. Mono-unsaturated & Polyunsaturated These are the good fats that that your body likes to use as fuels and can do so efficiency because they do not solidify within the body. Polyunsaturated fats come from vegetable while monounsaturated comes from nuts and seeds, both types of fats are healthy and are used effectively by the body and are far less likely to be stored as fat compared to saturated and trans fats. ...read more.


olive) rather then animal fats for frying (i.e. lard) * Grate cheese rather then slice when using for sandwiches, this helps cover the safe surface area but while using less cheese * Limit takeaways, doughnuts, chocolate, cakes, biscuits, and burgers to treats rather then regular additions to your diet. * If the above foods are eat, reduce your regular portion size (i.e. eat half the chocolate bar and eat the other half another day) * Blot food with paper towels after cooking to removes excess fat Ways of increasing you healthy fat intake * Sprinkle hemp, pumpkin and sunflower seeds on salads and breakfast cereals. * Add nuts to salads, breakfast cereals, natural yogurts or raisins as a snack. * Switch from white bread to wholemeal or granary bread. * Have wholegrain cereals for breakfast (shredded wheat, Weetabix or porridge) * Use brown rise and wholemeal pasta rather then white varieties. * Eat fatty fish at least once per week (mackerel, herring, salmon & trout) * Add Flaxseed oil to smoothies, salads & cereals ...read more.

The above preview is unformatted text

This student written piece of work is one of many that can be found in our AS and A Level Acquiring, Developing & Performance Skill section.

Found what you're looking for?

  • Start learning 29% faster today
  • 150,000+ documents available
  • Just £6.99 a month

Not the one? Search for your essay title...
  • Join over 1.2 million students every month
  • Accelerate your learning by 29%
  • Unlimited access from just £6.99 per month

See related essaysSee related essays

Related AS and A Level Acquiring, Developing & Performance Skill essays

  1. Physiology Within Sport

    We had a small group carry out an aerobic exercise whereby they had to run on a treadmill for 1 minute, 2 minutes and 3 minutes with a 30 second interval between each run we used these results to view a persons heart rate and blood pressure after the exercise

  2. Free essay

    sports nutrition

    Also when we eat food our body keeps the protein and uses it to create new cells and repair old ones which we need to grow also proteins are made up of amino acids our body can only make 12amino acids these are called unessential amino acids the other 8

  1. Energy intake and expenditure. Nutrition needs of a fooballer and long distance runner.

    Whereas footballer needs take on their energy sources 24 hours before a match. After exercise it is important for both athletes to replenish their glycogen levels as this will increase recovery time. BMI One method frequently used to estimate the extent of body fat is the body mass index.

  2. The body during sport and exercise

    we would be very susceptible to illnesses, and if we had no skeleton, we would have no blood, or white blood cells, so no oxygen would be carried round the body. Bones Bones aren't fully formed when, you are born; they are have large amounts of cartilage.

  1. The skeletal systems relative to Sport and exercise actions

    The upper end of the ulna articulates with the lower end of the humours forming a strong hinge joint in the elbow region. The lower end of the ulna is slender and plays a minor role in the formation of the wrist joint.

  2. Exercise health and lifestyle

    One third of all deaths are associated with CHD. Taking part in physical exercise narrows down the risk of picking up this disease coronary heart disease is a narrowing of the coronary arteries. These are blood vessels that pass over the surface of the heart and supply it with blood.

  1. Personal Exercise Program

    For example I will run for 5 minutes at an increasing intensity, I will then stretch all my muscles to prevent injury and increase elasticity and then I will finally produce an activity that is specific to the main activity if suitable.

  2. Biological Chemicals and Their Role in Sport

    The bonds in a polysaccharide are also glycosidic and formed by a condensation reaction. In order for glycogenolysis to take place these bonds need to be broken; to do this the reverse of a condensation reaction has to take place, known as hydrolysis.

  • Over 160,000 pieces
    of student written work
  • Annotated by
    experienced teachers
  • Ideas and feedback to
    improve your own work