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

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Introduction

Energy intake and expenditure Energy intake is the amount of energy you take in within a certain period of time. The recommended daily energy intake for men is 2500 calories and for women it is 2000 calories. This energy is then expended during exercise or any physical activity. Energy is needed for respiration, keeping your heart beating, keeping the body warm and all other bodily functions needed for survival. Energy is also needed for growth and repair of body tissue. Metabolism is the rate at which chemical reaction occur within the body to keep the body in good health and working order. Footballer A footballer's diet should be high in energy to help muscle gain to do this they should eat 3 meals and regular snacks everyday. There diet should be high in carbohydrates such as breakfast cereal, muffins, crackers, breads, pastas and potatoes. Protein rich foods are also important this is food such as meat, poultry, fish, dairy products, beans, peas, lentils and unsalted nuts. Meals should also be low in fat - try to avoid too much margarine, fatty meats, high fat takeaway and snacks, fried food and creamy sauces. ...read more.

Middle

During training or an event glucose levels decrease this is because the glycogen that is stored in the muscles and the liver is converted into glucose through an enzyme being releases from the pancreas, this then stimulates the liver to convert the glycogen into glucose. This then gets released into the blood stream. During - during a race long distance runner will need to take on isotonic drinks to increase fluid a CHO levels. Post - After an event it is important to eat the right amount of foods to increase recovery. Within the first hour after exercising your body replenishes glycogen at three times its normal rate. Therefore you need the right amount of carbohydrates and protein. Fluid requirements Losing fluid is the body's way of controlling temperature during high exertion; however it's important that it is quickly replaced, as dehydration can affect endurance, strength, reaction times and concentration. Suitable fluids are water or sports drinks this is because sports drinks have glucose, sucrose and salt in them. * 1 hour before: drink at least 500ml. * 15 minutes before: drink 200ml. ...read more.

Conclusion

The current passes freely through the fluids contained in muscle tissue, but encounters resistance when it passes through fat tissue. When set against a person's height, gender and weight, the scales can then compute their body fat percentage. Skin fold Calipers The Skin fold calliper is a device which measures the thickness of a fold of your skin with its underlying layer of fat. By doing this at the key locations can be a quite accurate representative of the total amount of fat that is on your body, it is also possible to estimate the total percent of body fat on your body. Hydrodensitometry Hydrodensitometry is a body composition assessment. It uses pressure and volume to measure the body's density. This technique includes weighing the person outside of the tank, then placing them completely into the water and weighing them again. Fat is less dense in water so a person with more bone and muscle will weigh more in water this means they have a higher body density and lower body fat. The volume of the body is calculated and the individual's body density is determined by using standard formulas. Then body fat percentage is calculated from body density using standard equations ?? ?? ?? ?? Unit 10 - sports nutrition Abbie O'Brien ...read more.

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