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Describe and explain the components of a balanced diet P6, M4

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Introduction

Describe and explain the components of a balanced diet P6, M4 Nutrition in sport is important; you can perform at optimum level with the right balanced diet. There are six main food groups which consist of fats, fibre, protein, carbohydrate, minerals and vitamins. The definition of nutrition is the intake of food to sustain growth and development and keep the body alive and healthy. Carbohydrate - the main source of energy. There are two types of carbohydrate, simple and complex. Complex carbohydrate consists of large molecules of simple carbohydrates, so they must be broken down into simple carbohydrates before they can be absorbed so this tends to be quicker than fat and proteins. Simple can be found in food sugary sweet food such as jam and ice cream. Complex can be found in grain products such as bread, crackers and rice. Fats - a source of energy and body temperature. Fats are the slowest source of energy but the most energy efficient. Each gram of fat supplies the body with about 9 calories this is more than proteins or carbohydrates. There are two types of fats saturated and unsaturated. Saturated fats generally solid at room temperature and tend to be animal fats a good example of saturated fat is beef and bacon. Unsaturated fats are liquid at room temperature and are usually vegetable fats a good example of this is nuts and sunflower oil. ...read more.

Middle

However fat is very energy-dense, containing nine calories per gram compared to four grams for carbs and protein, so my diet contains 67g of fat. I made sure there was a good range of vitamins and minerals in my diet as these will help protect your body from training and match. When exercising his body produces free radicals that can cause muscle soreness and general discomfort and because rugby players train a lot I made sure there was a range of veg, fruits, seeds and nuts which fights against free radicals. Here is my two week diet plan for a rugby player mon tue wed thu fri sat sun breakfast 445g oats with 300ml skimmed milk 1tsp honey and 25g whey protein Two pieces of toast with 1 egg and a pint of milk 4 scrambled eggs on 2 slices of wholemeal toast Two pieces of toast with 1 egg and a pint of milk Smoothie with 25g whey protein, 80g raspberries, 80g blueberries and 50g blackberries with water 445g oats with 300ml skimmed milk 1tsp honey and 25g whey protein 3 scrambled eggs on 2 slices of wholemeal toast and orange juice snack 90g sardines on 2 slices of wholemeal toast with orange juice 120g low-fat yoghurt with blueberries, honey and oats also a protein bar Mixed nuts, raisins and cranberries 120g low-fat yoghurt with blueberries, honey and oats also a protein bar 1 low-fat yoghurt with ...read more.

Conclusion

whey protein, 80g raspberries, 80g blueberries and 50g blackberries with water Mixed nuts, raisins and cranberries 1 low-fat yoghurt with blueberries oats and honey Smoothie with 25g whey protein 300ml skimmed milk, 100g strawberries and a banana Smoothie with 25g whey protein, 80g raspberries, 80g blueberries and 50g blackberries with water dinner 2 chicken breasts diced and stir fried 1 red pepper and 1 clove of garlic then saut´┐Żed in canned tomatoes and chicken stock 70g basmati rice and 1 portion of steamed broccoli 120g tuna steak with stir-fried broccoli, green beans and spinach with sesame seeds and oil 200g chicken and stir fry with red and green peppers, sesame seeds and oil 1 grilled salmon fillet served with stir fried red peppers and almonds 120g fillet steak with jacket potato grilled potato and spinach 70g wholemeal pasta and 100g lean minced Roast lamb with 100g potatoes and mixed vegetables snack Smoothie with 25g whey protein 300ml skimmed milk, 100g strawberries and a banana Smoothie with 25g whey protein, 80g raspberries, 80g blueberries and 50g blackberries with water 120g low-fat yoghurt with strawberries Smoothie with 25g whey protein 300ml skimmed milk, 100g strawberries and a banana Smoothie with 25g whey protein 300ml skimmed milk, 100g strawberries and a banana 100g cottage cheese Smoothie with 25g whey protein 300ml skimmed milk, 100g strawberries and a banana Total calories 2,847 2,910 2,876 2,825 2,976 2,823 2,991 ?? ?? ?? ?? ...read more.

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