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

AS and A Level Physical Education (Sport & Coaching)

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.

Protein - essential to growth and repair of muscle and other body tissues. Protein are complex molecules, the body takes longer to break them down. As a result, they are a much slower and longer lasting source of energy than carbohydrates. Protein is found in dairy products such as eggs and meats. The normal protein requirements are 0.75g per kilogram of body weight per day for a female it will be 45g and 55.5g per day for a male. For athletes the intake should be 1.2-1.7g per kilogram body weight per day.

Vitamins – are responsible for normal growth, provide proper metabolism, ensure good health and protect against certain diseases. Found in fruits such as oranges, pears and mangos.

Minerals - provide structure in forming bones and teeth and help maintain normal heart rhythm, muscle contractility, neural conductivity, and acid-base balance. Found in foods such as dried fruits, like raisins, leafy green vegetables, like broccoli.

Fibre - essential for healthy bowel function. When fibre passes through the bowel it absorbs a lot of water, so it increases the bulk of the waste matter. This also makes the waste softer and increases the speed and ease with which it passes through the bowel. Found in food plant based foods will contain fibre; lettuce, broccoli.

Water - For regular exercisers maintaining a ...